How you start that day is how you end the day. Eating a healthy breakfast is one of the best ways to start your day off on the right foot. Start eating breakfast to boost brainpower rather than loading up on brain-robbing foods.
Everybody’s different with their nutritional needs and some people (like myself) prefer intermittent fasting.
Along with the meal ideas, I’ll share some suggestions for staying satiated if you choose intermittent fasting instead of breakfast.
12 Brain Boosting Ingredients
Before we dive into the recipes, here are 12 brain-boosting ingredients you can use to build your meals. Use them for your own ideas or to find recipes.
It’s good to know some of the highest-quality nutrients for your brain for future decision-making.
#1 – Chia Seeds
Crammed with protein, fiber, omega-3 fatty acids, and antioxidants – chia seeds are a true superfood that boasts incredible cognitive benefits.
If you aren’t familiar with chia seeds, they’re little black or white seeds that are smooth and crunchy.
There’s so much that you can do with chia seeds. Throw them in a smoothie, cereal bowl, or a bowl of yogurt, or eat them straight up.
I don’t like to go overboard with chia seeds because I’m not a fan of their gel-like taste, so I just use about 1 tablespoon at a time by putting it in my smoothie.
#2 – Pumpkin Seeds
Pumpkin seeds are a new favorite of mine! Research has shown that pumpkin seeds may boost mood and improve memory. Add them to your breakfast to boost brainpower.
I didn’t learn about the cognitive benefits of pumpkin seeds until I read Eat to Beat Depression and Anxiety by Dr. Drew Ramsey. He says they’re full of fantastic nutrients for the brain.
To be honest, I’ve always hated anything with pumpkin in it and I hate pumpkin pie with a passion.
Pumpkin seeds are different. They’re small and crunchy and strangely, I don’t mind the mild pumpkin flavor.
Similar to chia seeds, pumpkin seeds are great in smoothies, yogurt, and cereal. It’s also tasty to eat them right out of the bag. Like the other seeds that I eat, I just throw them in my berry smoothie.
#3 – Hemp Seeds
Hemp seeds are considered by many to be a true superfood. Their abundance of brain-boosting nutrients offers incredible health benefits.
While hemp seeds come from the Cannabis Sativa plant, they don’t alter the mind. They’re not the kind of hemp you might find around the corner!
Those beautiful small brown seeds are chock full of antioxidants, protecting the brain cells and body. If you want to protect your valuable brain cells every day, getting your antioxidants in is a must.
Hemp seeds are the perfect addition to a breakfast to boost brainpower because they don’t have a strong flavor. You can put them in smoothies, yogurt, or cereal, or sprinkle them on your omelet.
#4 – Fatty Fish
Adding fatty fish is perfect for a breakfast to boost brainpower. It’s filled with healthy fats and protein that will keep you satiated for hours.
While fish may not be the first thing that you think of for having in the morning, it’s a great addition to eggs, avocado toast, and other foods. It usually works best as a side, rather than the main dish.
Omega-3 fatty acids are the brain-boosting nutrients that your brain craves to be at its very best. Your brain will thank you if you start your day with it.
Having low levels of omega-3 has been linked to accelerated brain aging, cognitive impairment, and poorer memory.
If you aren’t getting enough omega-3s in your diet, consider adding them to your meals or taking a high-quality supplement.
Limit or avoid bigeye tuna, yellowfin, and albacore because they tend to be high in mercury. Aim for healthier sources like salmon or sardines.
#5 – Blueberries
I just love blueberries. They’re beautiful, flavorful, and each berry is like its own little health booster.
It’s a tasty way to load the body with health-boosting antioxidants – the powerful chemicals that fight free radicals.
Oxidative stress is one of the main drivers behind aging and yes, weakened brainpower. Blueberries help stave off the damage.
Scientists have found that people that who consume more blueberries show improvements in blood flow, brain activity, and memory after just a few weeks of consumption!
My favorite way to get in my blueberries is to have a berry smoothie with blueberries, kefir, hemp seeds, pumpkin seeds, leafy greens, and stevia. Yum!
#6 – Turmeric
Many high-quality studies have affirmed that turmeric is one of the best foods for overall health and a great addition to breakfast to boost brainpower.
Some speculate that it could be one of the most powerful supplements that a person can add to their diet.
Furthermore, research has shown that turmeric may boost both memory and mood.
I’m a huge fan of Indian food, so my intake of turmeric is fairly easy. If you’re not a lover of Indian food, you can take turmeric in a capsule or do what I do, add a pinch to my smoothies.
# 7 – Olive Oil
In my quest for health and longevity, my fascination with olive oil is partially because of The Blue Zones – populations around the earth with a high amount of supercentenarians (living past 100).
Olive oil is enjoyed in generous amounts in Ikaria – one of The Blue Zones.
A lot of research has been done on the benefits of olive oil for cognitive health and health in general. Scientists believe that olive oil may play a role in helping to prevent dementia and keep the brain in good shape.
Olive oil also improves synaptic activity in the brain and may promote neurogenesis – the birth of new neurons.
It’s cheap and easy to use. For the healthiest form of olive oil, purchase extra virgin olive oil and use it with your eggs or other skillet meals. You can also sprinkle it over veggies or coat your baked veggies with it.
#8 – Broccoli
Broccoli is rich in brain-boosting antioxidants, such as vitamin C and flavonoids.
It’s loaded with compounds called glucosinolates. Glucosinolates break down into compounds called isothiocyanate, which decreases the risk of neurodegenerative diseases.
Broccoli is inexpensive and easy to eat. For breakfast to boost brainpower, you add them to omelets, frittatas, and scrambled eggs.
#9 – Dark Chocolate
I’m a huge chocolate lover so I’m happy to add this one to the list! I love to eat chocolate any time of the day. Thankfully, it’s a great addition for a breakfast to boost brainpower.
According to Healthline, dark chocolate may boost brain function because of Cocoa flavinoids and flavonols.
How to eat dark chocolate in the morning? The possibilities are endless.
Add to oatmeal, smoothies, or high-protein muffins. Check out this chocolate peanut butter cup smoothie recipe by nutritional psychiatrist Dr. Drew Ramsey. Delish!
#10 – Eggs
Eggs are a smorgasboard of noggin boosting nutrients and are a great base for a breakfast to boost brainpower.
Eggs are a nutritional powerhouse that contains everything that your brain needs to create new brain cells.
Basically, to create new healthy brain cells, your brain needs the following: choline, protein, iron, zinc, selenium, Vitamin A, and long-chain polyunsaturated fats 1 and 2. Eggs contain all of those nutrients!
Choline, in particular, is a very powerful brain nutrient. It’s the raw construction material needed to create some of the human body’s most important membranes.
Include eggs in your breakfast to boost brainpower my making omelets, frittatas, or scrambled eggs. I also love eggs because it’s an easy way to add in a ton of vegetables and some olive oil.
Note: Purchase pastured, free-range eggs for more nutrition. The cheap grain-fed ones are disgusting.
#11 – Leafy Greens
The evidence of the cognitive benefits of leafy greens is growing. Adding a handful of leafy greens to your breakfast can support your brain and overall health.
According to a study published in Neurology (Jan 2018), eating at least one serving of leafy greens per day was associated with less decline in cognitive abilities.
I’m not a natural vegetable lover, so I have to get creative to get my leafy greens in. I typically get my greens in with a berry smoothie. The berries cover up the vegetables’ flavor.
Frittatas, omelets, and sauteing are also tasty ways to get in your greens.
#12 – Oranges
While an orange may not sound like a nootropic, the evidence has been growing that the brain can reap cognitive benefits from the citrus fruit.
According to research from the University of Reading in England, healthy elderly adults had improvements in their overall cognition over 8 weeks by drinking orange juice each day.
Oranges are also packed with flavonoids – a powerful phytonutrient that has antioxidant and anti-inflammatory properties.
Have a glass of orange with your breakfast to improve brainpower or add an orange to one of your meals.
Easy Brain-Boosting Breakfast Ideas
Now that you know 12 of the most powerful brain nutrients that you can add to your breakfast to increase brain power, here are some breakfast ideas to start putting those potent ingredients together.
For recipes, I recommend that you check out Prevention.com and DrAxe.com.
My Favorite: A Brain-Boosting Smoothie
One of the easiest ways that I find to get in a lot of brain-boosting nutrients is through smoothies – mainly berry smoothies.
Fill up your smoothie with leafy greens, nuts, seeds, and berries. I like to sweeten my smoothie with a packet of stevia.
While other fruits are ok, I love mixed berries because they are low-glycemic and are packed with incredible brain boosting nutrients.
Smoothies are also great for the morning because they’re already “digested” after being blended.
When you first wake up in the morning, your digestive system is just waking up and smoothies are very gentle the digestive system.
Eggs & Veggies
I never get tired of eggs and veggies because they’re so delicious. Eggs are also an easy way to eat leafy greens and other vegetables.
Frittatas, omelets, and scrambled eggs are simple ways to get in a smorgasbord of brain-boosting nutrients.
I highly recommend using olive oil on the skillet for eggs that you can get reap the benefits of even more healthy fats.
If you want to take brain food to a whole new level, use a recipe that incorporates eggs, leafy greens, and fish. It’ll create a treasure trove of benefits for your brain.
A Berry and Nut Bowl
Ditch the sugary cereals and create a breakfast to boost brainpower using berries and nuts. It’s a delicious alternative to unhealthy cereals and offers incredible benefits for that noggin of yours.
A berry and nut bowl is also a great way to add in dark chocolate. Top your bowl with some dark chocolate chips.
Berry and nut bowls are perfect for busy people who don’t have time to cook in the morning. Whip it up before work and you’re good to go.
Salmon and Avocado Toast
Salmon and avocado toast is another great breakfast to boost brainpower because of the healthy fats from the fish and avocado. Plus, you’ll get the benefits of healthy whole grains.
You can add even more healthy fats by cooking the salmon in olive oil if you don’t use salmon that is straight out of the package.
Aim for the healthiest salmon possible and aim for wild-caught. It’s so much better than farm-raised. Make sure your grains are whole grains and if possible, use sprouted whole grains.
Protein Muffins
If you’ve got a busy day ahead of you, protein muffins are a great way to get tons of brain-boosting nutrients into your diet.
Protein muffs are also great because you can meal prep and make a week’s worth of muffins at one time.
Choose ingredients that match your needs. You can create low-carb or moderate-carb muffins. You can also add dark chocolate and use brain-boosting olive oil to grease the muffin pan.
Intermittent Fasting Ideas
If you do intermittent fasting like I do, there are several ways to get brain-boosting nutrients while staying in the fasted state.
Bone Broth
There’s a big debate over whether or not bone broth breaks a fast, so this one is up to you. Bone broth doesn’t contain any sugar and has little to no carbs, so it won’t have too much of an effect on a fast.
Even if bone broth does technically break a fast, it’s still a great way to start the day with brain-boosting nutrition.
Research shows that the glycine bone broth may enhance cognition and promote sleep. One study showed that people that took 3 grams of glycine before bedtime had significant improvements in their sleep.
As a person who has struggled with insomnia for a lot of my life, I’ve noticed that I sleep better after I drink bone broth in the evenings.
Bone broth is a great way to start that day because it’s very satiating, warm, and it’s very calming to drink.
Coffee
Coffee is the perfect breakfast substitute because it’s a warm, satisfying nootropic – a true gift from Mother Nature.
While coffee sometimes gets a bad rep for being a stimulant, there’s a crazy amount of evidence regarding the cognitive benefits of coffee.
I think the problem is more of what goes into the coffee rather than the coffee itself.
Coffee shop beverages are tasty, but to reap the benefits of caffeine, aim for black coffee or other healthy caffeinated drinks.
I also feel like Superman when I drink a coffee while fasting! It’s also the peak focus window of my day.
Recap
There are 86 billion brain cells inside the human brain. Each of those brain cells is made up of the foods that we eat.
If you have a crappy diet right now, guess what? You can change 1/3 of your entire diet just by changing your breakfast.
Greater cognition is yours for the taking so start eating a breakfast to boost brainpower every morning or whenever your first meal is.
Want some more tips on brainpower? Check out my blog post on improving brain health here.
Disclaimer: Use this blog post only for educational purposes. Please consult with your doctor or other qualified health professional before using any of the tips herein.