Here's a shocking piece of information: Your brain is made up of 60% fat. Now, before dashing for the nearest Krispy Kreme with the excuse that you need to fuel up on "brain food," know that it's the healthy fats like omega-3s that your noggin craves. In fact, as Mind Body Green reports, when your diet lacks healthy fats, you're depriving your brain of the nutrients it needs to perform to the best of its ability.
So when you've entered that 3 p.m. slump and feel like you need a snack to get back on the up-and-up, forego a granola bar or sugar-filled treats—these foods only offer short-term energy bursts (or sugar highs, if you will)—and instead grab some monounsaturated fats (the good kind) like dark chocolate, greek yogurt or walnuts.
But if you want to start your day off right to keep your brain functioning at its maximum potential all day long (don't we all?), William Cole, DC, recommends this power breakfast in particular: avocado lox on sweet potato toast. Take a look at the recipe below!
1 large sweet potato
2 large eggs
Wild-caught lox (salmon)
Slice the sweet potato lengthwise into two quarter-inch-thick slices. Place the sweet potato slices in the toaster on high, and toast for about five minutes or until cooked entirely. Toast a couple times if needed. While the sweet potato is toasting, cook the eggs to your preference. Cut the avocado into slices. Top the sweet potato toast with egg, lox and avocado.
According to MBG, avocado, eggs and salmon are all chock-full of good fats to keep your mind sharp throughout the day, and sweet potato is full of anti-inflammatory and antioxidant nutrients that help clear any brain fog. Also, sweet potato toast is better for you than wheat toast because digestive enzymes convert wheat flour into glucose, thus spiking your blood sugar levels.
Keep scrolling for three more brain-fuelling breakfast essentials.
Blueberries, strawberries and açaí berries are proven to help keep your mind sharp by removing toxic waste that can cloud your memory.
If you're a bit of a coffee addict, turns out you're doing your brain a favor: Mike Dow, Psy.D., brain health expert and author of Healing the Broken Brain (£13), tells us that "the combination of antioxidants in coffee and tea along with a moderate dose of caffeine is neuroprotective," further explaining that people who have three small cups of coffee per day decrease their chances for dementia.
Oats are rich in anti-inflammatory polyphenols and antioxidants to keep the mind working optimally. They're also high in fibre to keep you feeling fuller longer.
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