Healthy foods for breakfast

A healthy breakfast will help stimulate your brain and boost your productivity in the morning. Try to incorporate these "brain foods" in your morning meal for good start of your day, Fox News reports.

1. Eggs

Choline, a B vitamin found in eggs, has been shown to play a role in brain function and memory. In a study of almost 1,400 men and women published in the American Journal of Clinical Nutrition, those who consumed foods with choline performed better on memory and verbal learning tests than other subjects.

2. Grains

Grain products are important in the morning because our body converts the carbs to glucose, which is the brain's preferred fuel. Whole and enriched grain foods also contain B vitamins, which are important for concentration and helping your brain to stay healthy over time. The general recommendation is to make half of your grains whole grains.

3. Grapes

Studies indicate that consuming a variety of green, red and black grapes plays a role in improving our antioxidant defenses, which has ramifications for brain health. 

4. Blueberries

All berries are rich in tannins, which protect brain cells and may play a role in improving memory by promoting communication between brain cells. Specifically, blueberries are rich in antioxidants and other phytochemicals that have been linked to improvements in learning, thinking and memory.

5. Almonds

Almonds are an excellent source of vitamin E, providing 37 percent of your daily recommended intake in a one-ounce serving (about 23 almonds or a handful). A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly.

Almonds also provide a healthy combination of protein, fiber and healthful fats to help maintain your blood sugar levels, which can help you stay focused and energized. To start your day bright, go for an almond-rich muesli or slivered almonds in your yogurt or oatmeal.

6. Oats

Oats contains iron, zinc, potassium and B vitamins, nutrients that help brain development and help the brain to function at full capacity. 

Studies show that children who ate oatmeal for breakfast scored up to 20 percent higher on tests than children who ate sugary cereal.

7. Apples

Apples are rich in quercetin, an antioxidant plant chemical that protects brain cells. According to researchers at Cornell University, quercetin defends your brain cells from free radical attacks, which can damage the outer lining of delicate neurons and eventually lead to cognitive decline. Grab an apple in the morning and be sure to eat it with the skin on, since the highest amount of quercetin is found in the skin.

Follow NEWS.am Medicine on Facebook and Twitter