Eating Well For Mental Clarity
We all want to give ourselves the best start each morning. A good night’s sleep and a carefully planned to-do list can help us focus in on productivity, but that will only go so far if we’re missing one of the basic essentials - a healthy and nutritious breakfast.
With increasingly busy lifestyles between work- and homelife, many of us often skip breakfast, thinking that grabbing a coffee on the run will be a worthy substitute. However, while a hot beverage may cure hunger pangs in the morning, it will do very little to properly nourish us in preparation for the day ahead.
A nutritious breakfast doesn’t have to be complicated, costly, or time-consuming. Take a look at our suggestions below for some ideal ways to work in a delicious, productivity-boosting morning meal.
Whole Grains For Energy Management
Whole grains are often overlooked, but are one of the oldest and readily available nutritional food sources. Sourdough or seeded wholegrain breads are fibre rich, complex carbohydrates. This combination allows you to stay full and focused longer, avoiding hunger til later in the day. Slow-releasing energy ensures energy levels stay stable throughout the morning.
Try pairing a slice of wholegrain toast with a hunger-satiating protein like egg or chicken, a slice of avocado for some healthy fat, and some mineral-rich leafy greens like rocket or watercress for a great all-round breakfast.
Eggs For A Healthy Brain & Strong Cognition
Scrambled, poached, or fried, eggs are a quick, delicious - and mind-focusing ingredient for any breakfast. Whilst eggs have been blasted for their supposedly high cholesterol content, in moderation they are nutrient rich, and great for brain health.
Egg yolks contain choline, known to boost brain health, whilst the high protein content found in eggs can help manage hunger and maintain energy levels, keeping you focused on the day ahead. Eggs can also help maintain a sharp memory, better cognition, and even decreased risk of stroke and dementia.
Oily Fish For Mental Clarity
How about a salmon and cream cheese bagel, sardines or mackerel over toast, or even some fresh fish tacos? Fish can often be overlooked as a breakfast food, but with many prepared options available and such a diversity of flavours, it could be the perfect addition to your breakfast recipe rotation.
Oily fish, such as salmon or mackerel, are full of omega 3 fatty acids which help the breakdown of nutrients within the body, as well as helping to improve your mood. Salmon also boasts a high protein content, to keep you full and productive.
Increasing your intake of omega 3 fatty acids can also help lessen symptoms of depression, anxiety, or other mood disorders, which in themselves can affect daily living and sap productivity and creativity. Walnuts, hemp seeds, and chia seeds are also high in omega 3, so a scatter of these would add more than a tasty crunch!
Watermelon For Hydration
If you prefer something sweeter for breakfast, a fruit salad packed with watermelon might be worth a try. Bright, juicy, and tasty, watermelon is also super hydrating and high in L-arginine and L-citrulline.
These amino acids are great for relieving muscle strains and body aches to help you stay focused on what’s at hand, not get distracted by troublesome pains. They also help rebalance electrolytes after physical exertion, to ensure you are fresh and productive, no matter what else is going on elsewhere.
Try pairing with blueberries, strawberries, and a little greek yoghurt for a quick breakfast that’s high in antioxidants, vitamins, and minerals, with a satiating kick of protein to boot. If you’re often in a rush in the mornings, this can easily be prepared the night before and kept in the fridge overnight to grab and go on your way to the office.
Leafy Greens For Improved Long Term Memory
High in vitamin K, phylloquinone, nitrate, and lutein, leafy greens are great in the reduction of cognitive decline and improved mental focus.
Greens can be one of the hardest nutrient rich foods to incorporate into a new diet as they’re often seen as less palatable than their fattier or sweeter competitors like avocados or other fruits! However you consume them, though, you’re reaping the benefits of some truly powerful nutrients. Food is there to be enjoyed, too - it’s just about finding the recipes that nourish your body, as well as satisfying your tastebuds.
You can try throwing kale or spinach into a quick omelette or breakfast frittata, or adding broccoli or cavolo nero into a smoothie or mid-morning salad. Diverse and nutrient dense, leafy green vegetables are delicious when you know how to work with them, and can be added into almost any breakfast recipe to add an extra kick of vitamins, protect your body, and focus your mind.
Time To Head Into The Kitchen!
Feeling hungry? Time to head into the kitchen with your new culinary knowledge and start cooking up a storm! With even a few simple ingredients in the fridge, there are plenty of quick and easy breakfast recipes that can get you started for a productive and enjoyable day ahead.
