You've surely heard the adage "breakfast is the most important meal of the day," but have you ever stopped to wonder if it’s more than just a saying? As it turns out, it's been scientifically proven that eating breakfast can increase your metabolism and boost your brain power for the rest of the day. To maximise these benefits, there are a handful of foods you should incorporate into your breakfast routine to give yourself that extra edge. Getting a nutritious breakfast is also one of the best ways to avoid a burnout at work. 1. BlueberriesThese colourful, juicy berries are included in that upper echelon of foods known as "superfoods" – nutrient-rich ingredients that are extremely good for you – and for good reason: blueberries are antioxidants, and they help decrease the risk of several health issues including diabetes and heart disease while also nourishing your hair and skin, and boosting your overall energy levels. If you're not a huge fan of their slightly sour taste, add them to yogurt, wholegrain oatmeal or a smoothie, and add a bit of honey or agave nectar – you'll still get the benefits of the fruit and cut down on the sourness.
2. WholegrainsWhen it comes to bread and pasta, it is widely accepted that whole grains are the most healthful option. Why? Because whole grains are packed with nutrition – fibre, B vitamins including folate, niacin, riboflavin and thiamin, and minerals like iron, magnesium, and selenium – all which work together to decrease heart disease and increase digestion and energy, oxygenate your blood and strengthen your bones.
When you reach for a piece of toast or a bowl of cereal for your morning meal, make sure that it's made with whole grains to ensure you're getting all of those great rewards.
3. SalmonSalmon is on tons of breakfast and brunch menus these days, but in addition to being trendy, this fish is also incredibly good for you. Packed with essential fatty acids – like omega-3 fats – that your body can't produce on its own, these will fuel the functionality of your brain, heart, and joints and help to boost your memory.
To add salmon into your breakfast game, you can use it to top off a piece of wholegrain toast along with avocado and cottage cheese for an extremely healthy start to your day.
4. EggsAn excellent source of protein, vitamins B6 and B12, and folic acid, eggs are a bit of a wonder food, especially when it comes to the brain. The combination of vitamins and nutrients found in eggs can reduce levels of a dangerous compound that can increase the risk of stroke and Alzheimer's disease, so if you don't already have eggs as part of your diet, be sure to add this versatile food into it. 5. NutsThough you may not immediately associate nuts with breakfast, they can be a great, crunchy topper for your yogurt or smoothie bowl, as well as a wonderful midday snack. What's more, most nuts bring a dose of Vitamin E, which can help prevent cognitive decline – a true brain food.
Using these tips and ingredients, you can play around with breakfast recipes to create your ideal, brain-centric breakfast and know that you're starting your day by doing something great for your body. While kick-starting your day is great, it's important to stay healthy throughout the day.