Harvard-trained expert studying brain foods reveals her top 5 breakfast options

Many cultures have proverbs emphasising the importance of breakfast. The English say, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” There is some truth to these proverbs as multiple experts and research also suggest that breakfast is the most important meal of the day.

According to G Sushma, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, it is crucial to start with a nutritionally balanced breakfast. “A balanced breakfast helps boost metabolism, stabilises blood sugar levels and provides nutrients like protein, minerals, vitamins, carbohydrates, and healthy fats. These will support bodily functions and strengthen the immune system.”

Dr Uma Naidoo, a Harvard-trained psychiatrist, nutritionist, and professional chef, has dedicated her research to “brain foods” that boost mental well-being. She warns that many popular breakfast choices are loaded with sugar and simple carbs, leading to a blood sugar rollercoaster. These can also contribute to brain fog and concentration issues due to inflammation.

In an interview with CNBC Make It, Dr Naidoo, who also directs Nutritional, Lifestyle and Metabolic Psychiatry at Massachusetts General Hospital, emphasised the importance of hydration. “I always recommend starting your day with a glass of water to combat dehydration and anxiety,” she said.

Beyond hydration, Dr Naidoo offered five breakfast options specifically chosen to enhance both your health and mental fitness. “These choices are packed with essential nutrients and functional compounds that promote better energy, mental clarity, and overall mental health,” she explained.

Sushma broke down why these breakfast options are a good idea for the most important meal in your day.

a. Chia pudding

Chia seeds are dense in Omega-3 fatty acids and packed with antioxidants. The Omega-3 fatty acids serve anti-inflammatory benefits to the brain which helps in cognitive function. It also helps regulate stress and support mood. Chia seed pudding can be an excellent choice for breakfast as it is rich in fibre. Fibre is vital to maintain gut health and reduce inflammation. Chia seeds also contain nutrients like magnesium, iron, calcium, etc that nourish the body.

b. Scramble, omelette, or baked frittata

Eggs are always a good option to consume during breakfast. Frittata is also easy to make for individuals in a rush looking for a nutritious option. Eggs offer complete protein and also contain vitamin B5, vitamin B12, vitamin D, vitamin A, folate, etc. Choline and vitamins in eggs help with brain health. It is important to select good quality eggs, for example- cage-free chickens raised in a stress-free environment for maximum benefits.

Eggs are always a good option to consume during breakfast. (Source: Pixabay)

c. Tofu scramble

Tofu is a great choice of complete protein as a vegetarian option. Tofu scramble with some spices can serve as a good alternative to animal-derived protein. Tofu is rich in nutrients like calcium, manganese, iron, zinc, etc. It is rich in nutrients and less in calories. High isoflavones and tryptophan content in tofu support heart health and may reduce symptoms associated with depression.

d. Green smoothie

Going the green way is an easy choice for breakfast. Green smoothies contain folate, vitamin B, fibre and other nutrients important to the body. Smoothie can be made using greens like – spinach, kale, cucumber, lettuce, etc. Folate in green smoothies also called vitamin B9 helps with the growth of healthy red blood cells and their function. Neurotransmitters in the brain also need folate to keep up their healthy production.

e. Turmeric latte

Turmeric Latte is also called Golden Milk for the right reasons. Turmeric has excellent anti-inflammatory properties and is dense in antioxidants, that are beneficial for the body. These nutrients help to combat stress and provide energy boost. Curcumin found in turmeric is an good source to boost mood and tackle depression.

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