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5 Foods That You Should Add To Breakfast to Improve Your Memory



What foods should you incorporate into your breakfast to improve your concentration, boost your memory and provide your mind with the energy needed to start the day? We review five key ingredients.

Breakfast is the first opportunity of the day to reactivate your brain and eat foods that help you optimize your cognitive performance, put a cable to your memory and encourage concentration throughout the morning. We reviewed seven essentials that you should incorporate to the first meal of the day.

Eggs

Huevos

It has been shown that choline, a type of vitamin B found in eggs, plays a role in brain function and memory. It is the incredible substance that produces signaling molecules in the brain and participates in the construction of cell membranes. In a study of nearly 1,400 men and women published in the American Journal of Clinical Nutrition, those who ate foods with choline performed better on memory and verbal learning tests than other subjects.

Eggs also provide high quality protein, a nutrient that helps you concentrate by keeping your blood sugar stabilized and generating a greater feeling of fullness. Eating a boiled egg every breakfast your body will obtain folic acid, vitamin A (3), vitamin B2 (4), vitamin B5 (5), vitamin B12 (6), vitamin D (7), vitamin K (8), vitamin E (9), selenium, phosphorus, zinc and calcium.

Blueberries

Arándanos

All berries are rich in tannins, substances that protect brain cells and that play a key role in memory by promoting communication between brain cells. It is advisable to bet on the delicious blueberries, rich in antioxidants and other phytochemicals that have been related to improvements in learning, thinking and memory, as well as possible reductions in neurodegenerative oxidative stress. If you do not want to eat them alone you can incorporate them into yogurt, oatmeal or smoothie, as well as cookies or homemade muffins.

Almonds

Almendras

Almonds are an outstanding source of vitamin E, and a handful of almonds -23 approximately- provides you 37% of the recommended daily intake of this nutrient. In this regard, a study published in the American Journal of Epidemiology suggests that a good intake of vitamin E could help prevent cognitive decline, especially in the elderly.

Almonds also provide a healthy combination of protein, fiber and healthy fats to help maintain your blood sugar levels, which can help you stay focused and energized.

Oats

Avena

Oats contain iron, zinc, potassium and B vitamins, nutrients that help the brain develop and help the brain to function at full capacity. It also gives you folate, calcium, magnesium or fiber. The American Academy of Nutrition and Dietetics strongly recommends starting the day with whole oats to optimize mental capacity.

Studies show that children who ate oatmeal for breakfast got up to 20 percent more on tests than children who ate sugary cereals, probably because sugary foods lower blood sugar that affect memory and concentration. In addition, it can boast a low glycemic index that provides a constant, slow and lasting rise in blood sugar that maintains brain power for hours.

Greek yogurt

Yogur

In this article we reviewed the benefits of Greek yogurt, which stands out for its high quality protein intake, its benefits for the digestive system, the promotion of bone health, the benefits for metabolism or the skeletal system and the advantages for brain health , since the Greek yogurt gives you B12.

Greek yogurt gives you a high content of magnesium, calcium, potassium, phosphorus, riboflavin and vitamin B12. In addition, its high concentration of probiotics are also good for the brain.