How to Boost Your Brain Power with Breakfast: Tips from Neurologists
- Doctor Julianna
- Jan 15, 2024
- 2 min read
What is the connection between breakfast and brain health? That is the question that two neurologists, Dr. Mona Bahouth and Dr. Laura Stein, asked themselves and shared their dietary habits and recommendations in an article published on MSN. According to them, the choice of foods that we consume in the morning can have a significant impact on cognitive function, stroke prevention, and dementia risk reduction.
The two neurologists follow dietary patterns that have been scientifically proven to protect the brain: the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), or the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). These diets emphasize the consumption of fruits, vegetables, whole grains, legumes, nuts, fish, olive oil, and low-fat dairy products, while limiting foods high in saturated fat, added sugars, and salt.
For breakfast, the neurologists opt for foods that provide essential nutrients for the brain, such as antioxidants, omega-3s, fiber, protein, and vitamins. Here are some examples of what they eat in the morning:
Oatmeal with berries and nuts, which provide complex carbohydrates, flavonoids, unsaturated fatty acids, and minerals.
Yogurt or cottage cheese with berries, nuts, or granola, which offer probiotics, polyphenols, beneficial lipids, and calcium.
Egg white scramble with greens and avocado, which contain high-quality protein, folate, iron, and monounsaturated fats.
Toast with almond butter and banana, which provide simple carbohydrates, plant-based protein, potassium, and magnesium.
On the other hand, the neurologists avoid eating foods that can harm brain health, such as sugary cereals, pastries, and processed meats, which are rich in refined sugars, saturated fats, and nitrites. These foods can cause blood sugar spikes, inflammation, oxidative damage, and mood disorders.
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