In order to start your brain engine with more power, you need to get the right energy in the first morning. Breakfast is a very important meal – it can either make or break your day.
Choline, as a type of B vitamin found in eggs, plays an important role in brain function and memory. A study of 1,400 men and women, published in the Journal of Clinical Nutrition, found that people who ate choline-rich foods performed better on memory and verbal learning tests.
Eggs also contain quality protein, which helps keep people focused and satiated for longer by keeping their blood sugar steady.
It does not matter if the egg is eaten omelette, scrambled or cooked at breakfast, what matters is that the egg is a rich source of nutrients that provide the brain and body throughout the morning.
Cereal products are important at breakfast because our bodies convert carbohydrates into glucose. Glucose is also a priority fuel for the brain. Cereal-rich or whole-grain foods contain vitamin B, a vitamin that is important for the brain to stay focused and healthy. The general recommendation is to get half of your whole grains from whole grains.
To achieve steady energy and better brain function, it is recommended that you eat your cereal with protein. A few simple cereal and protein combinations can boost brain power during the morning. Some of these ingredients are toast with peanut butter, oatmeal with berries, or toast with scrambled eggs.
Research shows that eating a variety of green, red and black grapes plays an important role in improving our antioxidant defenses and promoting brain health.
Initial research suggested that grapes contribute to brain health by neutralizing oxidative stress and swelling, or that they target the activity of certain genes associated with age-related diseases of the brain.
It is an excellent source of vitamin E and 37% of the recommended daily intake of this vitamin is provided by eating 23 almonds. Research published in the American Journal of Epidemiology shows that the absorption of vitamin E helps prevent cognitive analysis of the brain, especially in the elderly.
Almonds are also a healthy combination of proteins, fibers and healthy fats that maintain blood sugar levels and keep a person focused and energized throughout the day.
Barley contains iron, zinc, potassium and B vitamins, as well as nutrients that help the brain grow and function at full capacity. The fiber in the atmosphere helps to feel full until the next meal.
Research shows that children who eat oatmeal for breakfast perform 20% better on tests than children who eat sugary cereals. This meal can be served with nuts, cinnamon or bananas.
Apples are high in quercetin, which is an antioxidant that protects brain cells, and according to researchers at Cornell University, quercetin protects brain cells from free radical attacks.
Eating an apple for breakfast with the skin is important because there is a large amount of apple quercetin in the skin.
Source / Transparent