After a good night's sleep, the brain needs fuel in the morning to get going and allow you to function at your peak capacity. The best breakfasts for the brain provide a mix of complex carbohydrates, such as whole grains, and healthy protein. Kids and adults alike can benefit from good early-morning nutrition that gives them the ability to concentrate, learn and think at their best throughout the entire day.
Breakfast and Brain Health
A good breakfast has been linked to better brain function for both kids and adults. Kids who eat a healthy breakfast have a better attention span, improved memory and a better ability to concentrate throughout the entire school day than kids who don't eat breakfast or who eat unhealthy foods, according to Kids Health. People of all ages who eat breakfast are better at solving complex problems and have quicker reaction times. Adults who eat a good breakfast are less likely to become distracted and have accidents at work.
Protein and Fats
Healthy protein contains amino acids such as tyrosine and tryptophan, which can affect brain neurotransmitters and prime the brain to work at its best. Fish provides omega-3 fatty acids that can improve brain health over the long-term. One specific omega-3 fat, DHA, actually becomes incorporated into the membranes of brain cells. Canned or smoked salmon on a whole wheat bagel or toast can provide a dose of omega-3s, protein and whole grains to power your brain throughout the day and improve brain health overall.
Brain Nutrients
Calcium is an important mineral for brain function because it operates during the firing of neurons. A calcium deficiency may lead to learning disabilities in children and getting enough calcium can improve learning. Dairy products, such as milk, yogurt and cheese are good breakfast foods with calcium. If you can't tolerate cow's milk or just want a change, goat's milk is even higher in calcium. Vitamin C, found in citrus fruits such as grapefruit and oranges, operates as an antioxidant in the brain and operates in the synthesis of neurotransmitters. Other nutrients important to brain health include iron, folate, iodine, vitamin B12 and zinc.
Foods to Avoid
Sugar is the number one food to avoid if you want to provide a healthy breakfast for your brain. An excess of sugar in the morning can cause a spike in blood glucose that triggers excess production of insulin by the pancreas. When insulin levels are high, the brain gets tired. The ultimate result of a sugar rush is fatigue, not the best state for using your brain to its best advantage. High-calorie foods can also make you tired and sluggish, especially when they lack nutrients.
Tips
Preparing the night before can take some of the worry out of providing a brain-boosting breakfast to your family each morning. For breakfast on the go, pack up small bags of trail mix or muesli with ingredients such as nuts, dried fruit and toasted oats that you and your family can eat in the car.
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