Brain Booster: 2 simple breakfast rules that boost brain health

brain booster
2 simple breakfast rules that promote brain health

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Following these two simple rules for breakfast will not only have a positive impact on your overall health, but will also improve the functioning of your brain.

Opinions on the topic of breakfast differ widely. From not having the first meal of the day, for example during intermittent fasting, to celebrating breakfast and brunch, everything is included. And as with so many things, most habits have pros and cons.

In fact, scientists found out that a balanced breakfast makes sense, as it provides the body with important nutrients that provide energy for the day and have a positive effect on the performance of the human brain. Especially with diseases such as migraines or diabetes, longer fasting periods can provoke seizures that a healthy, high-fiber first meal might have prevented.

Brain Booster: What distinguishes a balanced breakfast?

Unfortunately, most of the foods that are declared to be typical for breakfast, such as cereals, baked goods and the like, are rather the opposite of a brain booster. With added sugar and simple carbohydrates, they give you a brief energy boost, but this dies down after just a short time, causing food cravings. Not a good exchange! In addition, the metabolism, general well-being and the performance of our brain can be negatively affected.

Brain Booster: You should observe these 2 rules for your breakfast

If you want your breakfast habits to support your overall well-being, and your brain in particular, follow these two simple rules for the first meal of the day.

Rule 1: Eat fiber, protein and healthy fats

These three building blocks are part of every balanced meal – including breakfast. Replace the sugar and highly processed carbohydrates found in sweet cereals, baked goods, and spreads like Nutella and jam with healthy fats, protein, and fiber. Good sources of protein are yoghurt and quark (vegetable alternatives made from soy or other grains), cottage cheese, eggs, tofu, seitan and nut butter. Protein powder can also be an option. But make sure that it gets by without added sugar if possible.

Adequate fiber can be found in just about any vegetable, chia seed, and oatmeal, but whole grain bread can also be a good source. Avocado, olive oil and nuts contain healthy fats that keep blood sugar levels stable and keep you full for longer. If the craving for baked goods is unstoppable, choose the option with wholemeal flour – the fiber content is significantly higher.

Rule 2: Include these 4 brain boosters in your breakfast

If you now want to explicitly do something good for the health of your brain and your memory, you should integrate these four building blocks into the first meal of the day. The so-called brain boosters include: omega-3 fats, plant nutrients, fiber and certain vitamins and minerals. These components have been shown to be associated with increased brain performance and improved ability to focus.

The best sources of omega-3 fats are fish, especially salmon, mackerel, sardines and herring. If you are following a vegetarian or vegan diet, seaweed, nuts and seeds such as pumpkin seeds and walnuts are great alternatives. The latter are also quite high in fiber, vitamins and minerals.

Another building block that must not be missing are plant nutrients. Dark leafy greens such as chard, kale and spinach – which are also among the so-called superfoods – are rich in plant nutrients, vitamins and minerals.

Sources: Eat smarter, Psychology Today


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