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Regular breakfast can reduce the risk of many diseases. In addition, as scientists have found out, breakfast and products that people eat during the morning meal can affect the cognitive functions of the brain.
For example, a review of studies found that healthy adults showed improved memory (especially delayed recall) when they ate breakfast regularly. Also, in people with impaired glucoregulation, a possible positive effect of breakfast on cognitive functions was found, especially if they ate foods with a low level of glucose.
According to nutritionist Amy Hudson, one of the worst brain-aging breakfast habits is eating too much saturated fat and added sugar. The specialist advises to follow the MIND diet.
"It's a brain-healthy diet," Hudson explains. The diet is a blend of the Mediterranean and DASH diets, which were designed to reduce high blood pressure by reducing sodium and increasing the amount of potassium, calcium, and magnesium in the diet. According to Hudson, products included in such a diet can protect the brain from age-related changes.
The main principles of the MIND diet are to avoid processed foods and red meat, there are many vegetables (primarily leafy greens), fruits, legumes, whole grains and fish. Poultry meat is also allowed.
"The goal is to eat less foods with saturated fat and added sugar," explains the nutritionist. "During breakfast, this means giving up bacon, sandwiches with a high fat content." Hudson also recommends avoiding croissants and other sweet pastries for breakfast. A good option, according to the expert, would be oatmeal with a high fiber content and berries, an omelet with vegetables and low-fat cheese, nuts with whole grain flakes.
