Breakfasts to help boost memory and concentration

Starting the day with a good breakfast is not just important for energy levels and to help us make better food choices throughout the day, it also helps to improve brain function and therefore your memory and concentration.

So, what is the best way to start the day to ensure mental clarity and focus? Here are some of my favourite breakfasts for memory and concentration and the reasons why.

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Sugar free muesli (makes a pot)

This nutrient packed muesli is a really satisfying start to the day. It contains oats which slowly release energy to the brain and body throughout the day as well as being a good source of B vitamins, Vitamin E and potassium which are all essential for brain function.

The coconut not only adds sweetness but a boost of omega-3 which is an energy source for the brain and enhances memory and concentration.

Walnuts contain a alpha-linolenic acid which optimises brain function and the pumpkin seeds are a good source of l-tyrosine, an amino acid that aids the body in producing dopamine and therefore increases mental clarity.

Ingredients

3 cups of oats
1 cup of raisins
1 cup of pumpkin seeds
3/4 cup of dessicated coconut
1/2 cup walnuts
1/2 cup ground chia seeds

Instructions

– Mix all the ingredients together and store in an air tight jar. Serve with almond milk or 4-5 tablespoons with greek yoghurt and a tablespoon of raw honey for added sweetness.

Salmon, Spinach and Olive Quiche (Serves 4)

This brain boosting recipe has a good amount of eggs which contain choline a nutrient that is essential for memory and concentration as it is used to produce our neurotransmitters and enhance brain function.

The addition of smoked salmon, an excellent source of omega-3 and DHA which has been found to boost neuron function in the brain.

The olives and spinach help prevent cognitive decline make this a really good breakfast for memory and concentration.

Ingredients

8 eggs
100g smoked salmon, chopped
2/3 cup sliced pitted black olives
Large handful of spinach, finely chopped
handful of parsley, finely chopped

Instructions

Preheat your oven to 175oC

Whisk your eggs until well combined and mix through the remaining ingredients. Pour the mixture into a pie dish and bake for 20-25 minutes until cooked through and browned. This can be made in advance and keeps in the fridge for up to 3 days.

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Chocolate Smoothie (Serves 2)

Even if you are rushing out the door there is no excuse not to still have a breakfast for memory and concentration with this quick and easy smoothie recipe.

Avocado is naturally high in omega-3 fats as well as being a good source of vitamin E and folate, all of which boost brain function.

Raw cacao is a potent antioxidant which helps to improve the flow of blood to the brain and is rich in magnesium which reduces brain fog and promotes good sleep patterns (essential for memory and concentration).

The flaxseeds protect against memory loss and improve overall brain health.

Top tip:
Add a spoonful of coconut oil for an extra boost! The medium chain fatty acids not only provide energy for the brain but also improve brain function and enhance memory and concentration.

Ingredients

1 ½ cups dairy free milk
1 avocado, peeled and pitted
1 cup spinach
1 tablespoon raw cacao
2 tablespoons flaxseeds

Instructions

Put all the ingredients in your high speed blender and blend until smooth.

We hope you enjoy all of these delicious breakfasts and finally feel focused during those long days at work or in school!

Read more with WatchFit Expert Rebecca Boulton 

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