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5 Best Breakfast Foods for Memory Loss, Say Dietitians

This is the best brain food to start your morning off right.
FACT CHECKED BY Kiersten Hickman

Brain food takes on a whole new meaning when you learn that what you eat has a significant impact on the health of your brain. Harvard Health points out that your brain is always "on," which means that it needs a lot of fuel. It gets much of its fuel from the food you eat, which is why it's important to eat the right food when you're wanting to prevent memory loss and improve cognitive function.

"There's actually a lot of food you can eat throughout the day to feed your brain and optimize your cognitive performance, and the key is to make sure you get these nutrients consistently," says David Brendan, RDN, ISSA/IFPA certified fitness trainer, marketing director, and chief designer of Start Rowing.

We wanted to look further into specific foods that are healthy for your brain, so we talked with some dietitians about the best breakfast foods for memory loss to start your day off right.

After, for more healthy aging tips, check out The Best Food for Your Brain After 50.


oatmeal with berries and nuts

Oats can provide numerous health benefits like lowering inflammation, helping to manage glucose levels, and improving gut health. And their high fiber content can also help contribute to better brain health.

In fact, one recent study from the University of Tsukuba found that a diet higher in fiber was associated with a reduced risk of dementia, which is promising for further research around this topic.

Brendan suggests adding toppings like flaxseeds to your oats for an even greater brain boost because "flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function."

A beet and berry smoothie

woman drinking smoothie

According to Brendan, beets are an excellent choice when you're trying to improve your brain health. If you don't love the taste, throw them into a smoothie with fruit and yogurt to hide the flavor.

"The natural nitrates in beets can increase blood flow to your brain, which improves mental performance," says Brendan. "In a blender, combine 1/2 cup of orange juice, 1 cup of frozen berries (strawberries, raspberries, and blueberries), 1/2 cup of diced beets (raw or roasted), 1 tablespoon of granola, 2 to 3 dates, 1/4 cup of coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute."


cup of blueberries

Whether you add them to your oatmeal, Greek yogurt bowl, or eat them plain, blueberries are a helpful breakfast choice for those trying to care for their brain.

"Research supports the function of blueberries as a protector against Alzheimer's, and the beneficial effects of blueberries are likely due to their flavonoids, which have been shown to improve animal brain cognition," says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.



Clair also suggests that along with blueberries, you may want to consider adding walnuts to your breakfast routine.

"The omega 3 fatty acids in nuts help with cell membrane function and communication between cells, so try eating them in a yogurt parfait or as a side item," says Clair.

Walnuts also contain protein, vitamin E, and helpful antioxidants that have been known to help lower inflammation and slow the aging process, making them an excellent choice for better overall health and aging.


scrambled eggs

And lastly, this popular breakfast staple is not only delicious and versatile, but can also help boost your brain health as well.

"In addition to being packed with protein, which can keep blood sugar levels stable throughout the day, egg yolks (where all the cholesterol is found) contain an array of nutrients like choline (critical for brain health) and omega-3 fatty acids (awesome anti-inflammatory)," says Rachel Fine, RD, and owner of To The Pointe Nutrition. "Preliminary research does associate improved cognitive performance with sufficient intake of choline."

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha