The 3 Best Breakfast Habits to Keep Your Brain Sharp, Dietitians Say

Eating smart throughout the day is obviously best for your overall health. However, there is no doubt that there are many benefits to making sure you are eating a proper breakfast.

As the Cleveland Clinic notes, studies have shown that eating within the first few hours after waking up can increase energy levels, be beneficial for the heart, and even reduce the risk of diabetes. On top of that, a nutritious breakfast can improve cognitive function enhancing memory and concentration WebMD.

If you want to make the most of what eating early can do for your mind, check out the following 3 best breakfast habits that experts recommend to keep your brain sharp every day. And then don’t miss out The #1 Best Juice to Drink Every Day, Science Says.

Rachel Fine, registered dietitian and owner of To the Pointe Nutrition, says adding flaxseed is a great breakfast habit to adopt for your cognition.

“Flax contains a high percentage of Omega-3 fatty acids (ALA) per serving. ALA fatty acids are converted in the body to EPA and DHA, which are two important omega-3s specifically for brain health,” says Fine.

Flaxseeds are also super easy to incorporate into your favorite breakfast foods, but they need to be ground so you can fully digest them and get all of their health benefits, says Fine. “I sprinkle flax on oatmeal and yogurt,” she suggests. You can also add them to your smoothie.

adding walnuts to his morning meal is also a great option, says Frances Largeman Roth, RDN, nutrition expert and author of Smoothies and Juices: Prevention Healing Kitchen.

“Whether you’re having a bowl of oatmeal or yogurt, it’s smart to top it with a handful of nuts. Studies suggest that including nuts as part of a healthy diet can help maintain and improve cognitive health as we age. The benefit comes from the numerous phytochemicals in the nuts.”

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How can you make nuts part of your breakfast? According to Largeman-Roth, “in addition to adding whole nuts to dishes, you can also try topping your toast with creamy nut butter.”

Largeman-Roth also suggests enjoying berries with breakfast.

“Berries, including blueberries, strawberries, Y blackberriesThey contain plant chemicals that help keep our brains healthy. Many studies have shown that the berries help delay Parkinson’s disease and Alzheimer’s disease.”

Beyond that, “the berries fight inflammation and oxidative stress, which are linked to brain aging,” says Largeman-Roth. “You can top everything from yogurt to toast with fresh berries, and blend frozen berries into your smoothies.”