J.G Holland rightly said, “The mind grows by what it feeds on,” which is why, you should start eating healthy if you want to stay positive and motivated. Here is a list of 10 ideal breakfast foods that can help your brain by increasing its focus and memory and also fighting negative emotions like stress and anxiety.
A healthy body provides a perfect platform for a healthy mind, so make sure you stock up on these power foods during your next grocery store trip!
1- Tuna
A tuna sandwich can be the ideal breakfast as it contains 69% of your daily dose of vitamin B6 that is responsible for keeping you motivated and cheerful all day long. Low levels of vitamin B6 are directly linked to depression and lethargy.
Vitamin B6 is also used to treat Attention Deficit Hyperactivity Disorder (ADHD) because it helps reduce inattention and hyperactivity – all the characteristics that make it difficult to stay focused.
2- Leafy vegetables
According to a research by the Federation of American Societies for Experimental Biology (FASEB), adding leafier green vegetables like spinach and kale to your diet can help reduce and delay cognitive decline.
This study also highlighted the fact that vitamin K , which is abundantly found in leafy vegetables, helps in strengthening brain cells, hence, improving memory and overall mental health.
3- Whole grains
Whole grains are a source of energy boosting complex carbs and are also packed with folate. They are also rich in vitamin B that increases blood flow to the brain and is also used to treat bipolar depression sometimes. So, look for delicious recipes to add more sources of whole grains to your breakfast.
4- Pecans
Pecans are a rich source of choline, which helps in overcoming memory loss and post workout fatigue. According to a research, they are an excellent source of anti-oxidants that helps in delaying aging and also decrease the risk of cancer, heart disease, and neurological diseases like Alzheimer’s. So, sprinkle some pecans on your cereal and watch them do their magic all day long.
5- Sunflower seeds
Sunflower seeds contain tryptophan, an amino acid that is converted to serotonin in the brain. Regular intake of sunflower seeds can help you overcome insomnia and depression – two of the biggest barriers that stand in the way of motivation.
6- Greek yogurt
Greek yogurt is a power packed source of calcium and protein, which helps in improving nerve function. It is full of an amino acid called tyrosine, which helps in producing a ‘happy’ chemical in your brain called ‘dopamine’. Dopamine regulates movement and emotional responses that help you stay at the top of your game.
7- Chamomile tea
A great source of terpenoids and flavonoids, chamomile tea perks up your brain instantly. According to a study published by Nutritional Neuroscience, brain activity showed a significant rise in theta waves, when they were measured 30 to 60 minutes after the consumption of chamomile tea.
This is because there are rich antioxidants present in chamomile leaves which also help control inflammation and promote blood flow throughout the body.
Additionally, drinking chamomile tea regularly can also lower the chances of developing thyroid disease, as observed by the European Journal of Public Health. So, shop online for some chamomile leaves, and sip on a cup of steaming tea to unwind after a particularly tiring day.
8-Berries
According to a recent research by Harvard researchers at Brigham and Women’s Hospital (BWH), an increased intake of flavonoid-rich berries, such as strawberries and blueberries, can help delay cognitive decline in older women by two and a half years. What’s more, berries can also help in keeping your brain sharp and active, thanks to fisetin, a flavonoid that enhances brain signaling pathways.
9- Avocado
According to Kansas State University, avocados are rich in fat, potassium, vitamin K and folate- all of which help keep brain cell membranes flexible and promote increased blood flow to the brain. Don’t forget to ask for extra guacamole now!
10- Water
Lack of water in our bodies can make us lethargic and distracted. Therefore, keep yourself hydrated for optimum cognition. Your body needs at least 2 liters of water daily to perform optimally. Thus, don’t forget to keep a bottle of water handy at all times.
11- Eggs
No breakfast is complete without a perfectly cooked egg. Stick to eating an egg for breakfast, at least 3 times a week because egg yolks are rich in choline, vitamin B-12 and vitamin D, all of which play key roles in brain function.
Conclusion
Breakfast is rightly considered the most important meal of the day, because according to National Health Service, ‘eating breakfast has long term health benefits and also reduces risks of obesity, blood pressure, heart disease and diabetes in the long run’.
A healthy breakfast can reduce the body’s glucose levels, which is an important carbohydrate needed for the brain to function optimally. So, choosing the correct food for your breakfast will not only benefit your body, but will also help your mind stay positive and motivated.
