Did you know that breakfast contributes to improving memory?
Generally, the benefits of breakfast come from observational studies, which cannot prove causality. According to a review of 14 observational studies published in 2021, those who eat breakfast seven times a week have a lower risk of developing [1]:
- Abdominal obesity
- Cardiovascular related death
- Diabetes
- Increased low-density lipoprotein (LDL) cholesterol.
- Heart disease
- High blood pressure
- Obesity
- Strokes
The only conclusion from this particular group of studies is that breakfast eaters have a lower risk of cardiovascular and metabolic disease. Breakfast could not be proven as the cause.
An analysis of data from more than 30,000 North Americans found that people who skip breakfast may be missing out on important nutrients [2]. People who skip breakfast tend to be deficient in the following nutrients:
- Calcium
- Folate
- Iron
- Vitamin A
- Vitamins B1, B2, B3
- Vitamin C
- Vitamin D
As important as breakfast is thought to be – with more research needed to prove it, did you know that science says there is a clear link between what we eat and brain health? Certain foods are associated with supporting brain health, while other foods are associated with an increased risk of cognitive decline and dementia.
Many brain health experts recommend following the Mediterranean diet to support memory, a meal plan that focuses on vegetables, fruit, whole grains, nuts and foods rich in omega-3 fatty acids, such as olive oil, salmon, nuts and seeds. -Avocados and Seeds. A large part of what makes the Mediterranean diet so popular is that it is not restrictive; thousands of meals according to the guidelines.
With this in mind, what can you eat in the morning to support your memory? If you start your morning with coffee or tea, says Dr Raphael Wald, PsyD, a neuropsychologist from the Marcus Neuroscience Institute, part of Baptist Health at Bethesda Hospital East, to Parade that you already have a habit in place that supports your memory.
Studies have shown that coffee can lower the risk of Alzheimer’s disease and Parkinson’s disease when consumed in moderation, which is most likely due to the chlorogenic acid in coffee, a powerful antioxidant. [3]. Regarding tea, Katie Lounsberry, RD, a registered dietitian at Providence Mission Hospital who specializes in brain health, also tells Parade that several studies have shown a link between consuming certain teas (such as black, oolong and green tea) and improved brain function [4].
In terms of what to eat to support memory is one that includes foods rich in complex carbohydrates, fiber, protein, and omega-3 fatty acids. One example is whole wheat bread, eggs, and spinach.
Eggs are a brain health superfood because they contain a nutrient called choline, which is linked to reducing inflammation in the brain while supporting brain function and memory. They also have vitamins B6 and B12, linked to memory support.
Other memory-supporting breakfasts that comply with Mediterranean dietary guidelines include oatmeal topped with fruit and nuts, sweet potato hash with eggs and Greek yogurt with honey and nuts.
Curious what kind of breakfast foods brain health experts never eat? Because sugar and artificial sweeteners have been linked to inflammation in the brain, avoid breakfasts that are high in processed foods, added sugars and simple carbohydrates. [4].
When it comes to eating in a way that supports your memory, the countless breakfasts fit the bill. Have fun with your favorite nutritious morning meal. Experimenting and trying new foods is part of the fun!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8568444/
[2] https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/skipping-breakfast-is-associated-with-nutrient-gaps-and-poorer-diet-quality-among- adults in the United States/C7943690D97E913FA19B936BFBDB0F2A`
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213481/
[4] https://parade.com/health/best-breakfast-for-memory-according-to-a-neuropsychologist
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