While lunch and dinner are heartier and more balanced, many go-to breakfasts are pretty nutrient-void, such as sugary cereals, pastries and protein bars. (Registered dietitians say they aren’t a balanced breakfast on their own.)
It’s time to rethink breakfast. Instead of a throwaway meal, it’s an opportunity to provide the brain and body with the energy needed to power through until lunch. It’s also the first opportunity of the day to support your brain health through what you eat and drink.
?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
The Must-Have Nutrients for a Brain-Healthy Breakfast
Lazartivan/Getty Images
“Together, these nutrients help maintain steady glucose delivery to the brain, avoid rapid spikes and crashes and support the gut microbiome, which plays an increasingly recognized role in cognition and inflammation,” says Dr. Suraj Muley, MD, a neurologist at the HonorHealth Bob Bové Neuroscience Institute in Scottsdale, Arizona.
Related: The Popular Lunchtime Habit Brain Health Experts Are Begging You To Stop
As for protein, Dr. Muley explains that this nutrient supports memory by keeping blood sugar levels stable and supporting neurotransmitter production—especially two neurotransmitters in particular, acetylcholine and dopamine. “This prevents the rapid spikes and crashes that impair attention and memory,” he says.
The last major nutrient the neurologists say it’s important to get at breakfast if you want to support your memory is fiber. Think fiber is more of a gut health-supporting nutrient? That’s the whole point. Dr. Muley says that supporting the gut is crucial for supporting the brain because of the gut-brain axis, which is a bidirectional communication system between the brain and the gut.
Related: Want To Improve Your Brain Health? Experts Agree This Is the Most Important Supplement to Take
If you have any leftover fish from dinner the night before, all three neurologists say this makes a great addition to an eggy breakfast because seafood is also a good source of protein and omega-3s.
Remember the fiber from complex carbohydrates that the neurologists say is so important? All three say that oats are a prime example of this. As with Greek yogurt, they recommend adding nuts or seeds and fruit to your oatmeal to boost the nutrient content even more.
What To Drink at Breakfast for Brain Health
Now that you have some ideas for what to eat, let’s talk about what to drink. Many people love to pair their breakfast with coffee, tea or juice. Which of these morning drinks is best for brain health?
As for coffee and tea, all three neurologists say that both beverages support brain health—as long as it doesn’t disrupt your sleep later. Both coffee and tea have been linked to a lower rate of dementia when consumed regularly and in moderation.
Up Next:
Related: Dietitians Are Divided on Whether Dinner Timing Impacts Brain Health—but They Do Agree on This for People Over 50
Sources:
Tingӧ, L., Bergh, C., Rode, J., et al. (2024). The Effect of Whole-Diet Interventions on Memory and Cognitive Function in Older Adults — A Systematic Review. Advances in Nutrition. 15(9):100291.Dr. Suraj Muley, MD, neurologist at the HonorHealth Bob Bové Neuroscience Institute in Scottsdale, ArizonaDr. John Stewart Hao Dy, MD, FPNA, neurologist specializing in neuroimmunology, neuromuscular diseases and neuroarts. Dr. Frederick Schmitt, PhD, neurology professor at the University of Kentucky and a member of Alzheimer’s Foundation of America’s medical, scientific and memory screening advisory board.Carabotti, M., Scirocco, A., Antonietta Maselli, M., et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.Annals of Gastroenterology. 28(2):203-209.Liu, D., Niu, Y., Yan, H., et al. (2025). The association of dietary choline intakes with cognitive function among the older people in underdeveloped regions: findings from the NCDFaC study.Nutrition Journal. doi: 10.1186/s12937-025-01120-wZhang, Y., Liu, Y., Li, Y., et al. (2026). Coffee and Tea Intake, Dementia Risk, and Cognitive Function. JAMA. 335(11):961-974.Hence then, the article about we asked 3 neurologists about the best breakfast for memory and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( We Asked 3 Neurologists About the Best Breakfast for Memory and They All Said the Same Thing )
Also on site :