The Best Breakfast To Eat for Improved Memory
How you spend your morning sets the tone for the entire day.
If you oversleep, throw on whatever clothing is easiest to grab, and skip breakfast, chances are that you’ll move through your day differently than had you woken up when you planned, put on something that made you feel confident, and ate a healthy breakfast.
Especially if you are trying to live in a way that supports your health goals, the choices you make in the morning matter—and that includes what you eat for breakfast.
One health goal that many people have is doing what they can to support their memory. Science is clear that there is a connection between what we eat and brain health. Certain foods are linked to supporting brain health while other foods are linked to increasing the risk of cognitive decline and dementia.
Many brain health experts advocate following the Mediterranean diet to support memory, an eating plan that focuses on vegetables, fruit, whole grains, legumes and foods rich in omega-3 fatty acids, like olive oil, salmon, nuts and seeds, and avocado. A big part of what makes the Mediterranean diet so widely loved is that it isn’t restrictive; there are thousands of foods that fit within its guidelines.
With this in mind, what can you eat in the morning to support your memory? Keep reading to find out.
The Best Breakfast for Memory
If you start your morning off with coffee or tea, Dr. Raphael Wald, PsyD, a neuropsychologist with Marcus Neuroscience Institute, part of Baptist Health at Bethesda Hospital East, says you already have a habit in place that’s supporting your memory.
He says that both coffee and tea have been found to support brain health. “Research has shown that coffee can decrease the risk of both Alzheimer's disease and Parkinson's disease if it is consumed in moderation,” he says. Dr. Wald explains that at least part of this benefit is likely because of the chlorogenic acid in coffee, a powerful antioxidant.
As for tea, Katie Lounsberry, RD, a registered dietitian at Providence Mission Hospital specializing in brain health, says that some studies have shown an association between consuming certain teas (like black, oolong and green) and improvements in brain function. She adds that green tea in particular contains an amino acid called L-theanine that has been linked to improving memory impairment.
Whichever beverage is your morning pick, just be sure to avoid adding sugar or artificial sweeteners; Dr. Wald points out that both have been linked to impairing memory, undoing some of those brain-healthy benefits.
In terms of what to eat, Dr. Wald says that the best type of breakfast for supporting memory is one that includes foods that are rich in complex carbohydrates, fiber, protein and omega-3 fatty acids. Lounsberry agrees, saying, “A good breakfast for your memory includes a wide variety of nutrients. You should aim for a good amount of calories from a balance of proteins, fats, and carbohydrates.”
One example of what this looks like is whole wheat toast, eggs and spinach. Eggs are a brain health superfood because they contain a nutrient called choline, which is associated with reducing inflammation in the brain while supporting brain function and memory. They also have vitamins B6 and B12, which are both linked to supporting memory. The monounsaturated fatty acids in eggs are also linked to supporting brain health. The whole grain toast and spinach contain brain-healthy B vitamins as well as fiber, which is important for cognitive function too.
Not into the idea of eggs, spinach and toast for breakfast? Dr. Wald says another memory-supporting breakfast is avocado toast. (Avocados are also full of brain-healthy unsaturated fats.) Or, both experts say that incorporating salmon into your morning meal (like in a veggie-filled omelet) is a great choice too, since salmon is another food packed with omega-3s.
Other examples of memory-supporting breakfasts that fit within the guidelines of the Mediterranean diet include oatmeal topped with fruit and nuts, sweet potato hash with eggs, and Greek yogurt with honey and nuts.
Related: On-the-Go Breakfast Ideas That Will Actually Motivate You to Get Out the Door
Breakfast Foods To Avoid
Curious as to what breakfast foods brain health experts would never eat? Since sugar and artificial sweeteners are linked to causing inflammation in the brain, both Dr. Wald and Lounsberry say to minimize pastries.
“I recommend avoiding breakfasts heavy in processed foods, added sugars and simple carbohydrates. These foods are digested and absorbed quickly, meaning you have limited fuel to get you, and your brain, through the morning,” Lounsberry says. “They also mean that you’re missing out on nutrients that have been associated with improved brain health like certain vitamins, minerals and healthy fats.” Dr. Wald agrees, saying, “Highly processed foods and foods made up of simple sugars are generally unhelpful in the morning. These foods provide a short burst of energy and then a major crash which can lead to a feeling of brain fog and fatigue.”
It’s also a good idea to go easy on bacon and other meats high in saturated fat. Scientific studies have found that a high-cholesterol diet that includes fatty meat is linked to memory decline and cognitive impairment.
When it comes to eating in a way that supports your memory, there are countless breakfasts that fit the bill. Have fun coming up with your own favorite, nutrient-packed morning meals—experimenting and trying new meals is part of the fun!
Next up, find out what the absolute worst food for brain health is, according to experts.
Sources
Dr. Raphael Wald, PsyD, a neuropsychologist with Marcus Neuroscience Institute, part of Baptist Health, at Bethesda Hospital East
Katie Lounsberry, RD, a registered dietitian at Providence Mission Hospital specializing in brain health