5 Keys to Improve Your Brain Health with Breakfast
In 2014 a very interesting book was published, “SharpBrains: How to Invest in Your Brain.”
In it, the authors explained how you can enhance the your brain health and your ability to enjoy a better quality of life.
Through 11 key strategies, it explains elements that most of us already know about, but not many put into practice. In fact, one of these key points is the importance of essential nutrition and breakfast.
It’s easy to make the mistake of not eliminating sugars from your diet. We believe that by doing this, you can make the most of your health. It’s hard to be successful, however.
Just keep in mind that in fair and adequate amounts, glucose is essential as energy to your brain.
So much so that you should keep a particular percentage in mind: 20%. This is the level of energy that your brain needs, relative to the rest of your body. As you can see, it’s a considerable amount.
Any deficit has its consequences. So…why not improve your quality of life starting with breakfast? We’ll explain how.
Brain health: 5 foods you shouldn’t miss
Your lifestyle determines, in part, your ability to avoid incidents such as a stroke. This is one of the leading causes of mortality and permanent disability in today’s population.
We know, of course, that no one can 100% prevent a stroke and that strokes can even affect young people as well as those who maintain very healthy habits.
We recommend reading: Signs of suffering a stroke
There’s something worth keeping in mind, however. If the health of your brain is good, you may be better able to recover from a stroke.
Your brain is like a muscle. If you exercise it you gain in cognitive reserves, in neuroplasticity, in agility…
One way to do this is by choosing your food wisely. Let’s see what ingredients you should be adding to your breakfast.
1. The power of a seed: chia for your brain
Chia seeds are a low-calorie food that can give you the greatest amount of omega-3 fatty acids.
- Omega-3 fatty acids are essential to enjoying better brain health.
- And don’t forget that chia seeds contain more calcium than milk, three times more antioxidants than fresh blueberries, and three times more iron than spinach. They’re amazing!
- Their high potassium and fiber content also make chia seeds one of the best ingredients to start your day.
2. Improve your brain function with avocado
Too many calories? Sure. Will avocado make you fat and raise your cholesterol? No way.
Like everything else in life, the key lies in balance. Avocados improve the blood supply and oxygen delivery to the brain. It’s enough to just consume a quarter of an avocado a day to have multiple benefits.
- The healthy fats in avocados help you maintain strong and flexible arteries.
- Monounsaturated fatty acids in avocados protect the cells of your nerves known as “astrocytes.”
- Astrocytes facilitate communication between the nerves and cells in your brain.
- Another interesting fact is that avocado oil can help care for your brain function.
- It’s a good way to protect yourself from the onset of a stroke because it reduces blood pressure.
3. Green tea and antioxidants
Green tea has eight times more polyphenols than fruits and vegetables. The catechins in green tea are key to promoting brain health.
Thanks to the antioxidant and vitamin C content, you are protecting yourself from the possibility of Alzheimer’s and Parkinson’s disease.
Something as simple as drinking a cup of green tea at breakfast every day will give you benefits you’ll notice in the long term.
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4. Oatmeal with unsweetened cocoa
This is a winning combination that you can enjoy two to three times a week. Simply add a square of unsweetened dark chocolate to your cup of oatmeal and just… enjoy.
When you combine oats with chocolate, you get the following essential nutrients for your brain:
- Vitamins (A, B complex, C, and D)
- Minerals (silica for connective tissues, phosphorus, magnesium, potassium, calcium, and iron)
- Monounsaturated fatty acids
5. Blueberries, the best fruit for the brain
Blueberries are the berry that is most rich in tannins, flavonoids, and anthocyanins. This type of antioxidant has an antibiotic and anti-inflammatory effect.
- You can also eat them to lower cholesterol and promote better connections between neurons to improve learning.
- Although it’s not always easy to find them out of season, you can store them at home whenever you see them at the market.
If you get used to adding them to your breakfast you will improve your memory. It’s worth it!
To conclude, starting your day off with a good breakfast will help improve the health of your brain. But remember to always avoid a sedentary lifestyle, decrease your stress, and maintain that curious attitude toward life.