The #1 Breakfast to Lower Dementia Risk, Recommended by Dietitians

Breakfast is often lauded as the most important meal of the day, setting the tone for your energy levels and mood. However, when it comes to reducing your risk of dementia, the quality of the foods you consume in the morning takes on even greater significance. It’s not just about eating anything—it’s about ensuring your first meal is packed with the right nutrients to support your brain health.

By thoughtfully choosing what you eat at breakfast, you can nourish your mind and help maintain cognitive function over time, all while keeping your tummy happy and satisfied. While there are many foods you can eat for breakfast, registered dietitians say that there is one in particular that stands out in the brain-boosting department.

Foods to Focus on for Brain Health

1. Walnuts

The brain’s ability to process glucose changes before symptoms like memory loss show up, says Maggie Moon, M.S., RD, author of The MIND Diet: 2nd Edition. “When it comes to brain health, walnuts stand out as the only nut that’s rich in plant-based omega-3 ALA, which improves glucose metabolism in the brain, according to new findings published in Alzheimer’s & Dementia,” she says. Enjoy walnuts when you whip up our Cherry-Walnut Overnight Oats for a satisfying brekkie. 

2. Strawberries

Moon also likes strawberries as a food that may help lower dementia risk. “Sixteen sweet strawberries a day could help enhance learning and memory,” she says, referencing research that found adding these berries to your regular rotation could slash your risk of Alzheimer’s by 34%., “Berries like strawberries can help decrease the inflammatory load of your diet and soothe inflammation that contributes to cognitive decline,” she explains. Try our Strawberry Oatmeal Breakfast Bars for a boost of strawberries in the morning (or anytime).

3. Leafy Greens

Vegetables such as spinach, kale and Swiss chard provide nutrients like vitamins K and A and folate, which have been linked to improved brain health. These greens also contain antioxidants that protect brain cells from damage and promote better cognitive function. Compared to people who rarely eat their leafy greens, the brain age of older adults who ate one to two servings a day was 11 years younger. A serving is 1 cup when raw and a 1/2 cup when cooked, says Moon. Baby Kale Breakfast Salad with Bacon & Egg features leafy greens along with a classic breakfast food—eggs. 

4. Soy Foods

Incorporating soy foods into your diet can be a smart move, especially when considering cognitive health. Soy products, such as tofu, tempeh and soy milk may help reduce the risk of dementia, partly thanks to the natural isoflavones in these foods. “Soy isoflavones have estrogen-like activity, antioxidant and anti-inflammatory properties and are thought to have beneficial effects on brain function,” says Colleen Wysocki-Woods, M.S., RDN, Owner of ZEST Nutrition. Try our Tofu & Vegetable Scramble for a soy-packed breakfast.

5. Fish

Fish consumption has been shown to reduce the risk of dementia, largely due to the high levels of omega-3 fatty acids found in many fish. These fatty acids are crucial for brain health and have anti-inflammatory properties that support cognitive function. Studies have indicated that individuals who frequently consume fish exhibit a slower rate of memory decline.

Opting for fish that are lower in mercury, such as salmon, sardines and trout, can maximize the cognitive benefits while minimizing the risk of mercury in fish. Our Egg & Salmon Sandwich includes low-mercury fish as the star ingredient.

6. Eggs

Whole eggs are a rich source of choline, lutein and omega-3 fatty acids known for supporting brain function. In fact, weekly consumption of eggs (more than 1 egg per week) was associated with a 47% reduction in the risk of developing Alzheimer’s dementia. The main brain-powering nutrient responsible for the benefits? Choline. One large egg provides one-quarter of your Daily Value (DV) of choline per day. (This research study was supported in part by funds from the American Egg Board’s Egg Nutrition Center.) 

The #1 Breakfast to Reduce Your Risk of Dementia

Choosing the right breakfast to help support dementia risk may sound like a complicated task. But when we asked Moon what her top choice is, her response was surprisingly simple: “My go-to breakfast is a big scoop of 0% Greek yogurt (I love that there are lactose-free options now) for protein, mixed berries for polyphenols and walnuts for plant-based omega-3 ALA,” Moon shared. 

Our Greek Yogurt with Fruit & Nuts includes all three of her must-have ingredients, and it is as simple to make as it sounds—and delicious to boot! This breakfast tastes delightful as is, but Moon also likes to add a finishing touch of honey and flaky sea salt to her parfait. Keep reading to learn exactly why this breakfast is so beneficial for your brain health.

Greek Yogurt Has Probiotics and Key Nutrients

Yogurt is a source of probiotics, which are beneficial bacteria that support gut health. The gut-brain axis, a bidirectional communication network between the gut and the brain, plays a role in cognitive function. Probiotics may help enhance this communication by promoting the production of neurotransmitters and reducing inflammation. Additionally, yogurt is a source of nutrients, such as vitamins B12 and D, which are essential for brain health.

Walnuts Have Important Healthy Fats

Walnuts are a source of antioxidants, ALA omega-3 fatty acids, and other essential nutrients that promote brain health. These components may help to combat oxidative stress and inflammation, which are linked to neurodegenerative diseases.

Fruit Has Plant Compounds and Micronutrients

Fruit and lower dementia risk reduction go hand in hand for a few reasons. Fruit provides antioxidants to help combat oxidative stress and inflammation that prematurely age the brain, plus cognition-friendly plant compounds like flavonoids., Plus, regular fruit consumption plays a role in healthy blood pressure, crucial for good blood vessel function (needed for a healthy brain).

Other Strategies to Reduce Your Dementia Risk

Eating the right breakfast isn’t the only strategy that may help reduce dementia risk. Here are other habits to consider: ,

• Regular Physical Activity: Engage in consistent exercise, such as walking, swimming or yoga, to improve cardiovascular health and boost brain function.
• Healthy Diet: Adopt a balanced diet rich in fruits, vegetables, whole grains, lean proteins and omega-3 fatty acids.
• Mental Stimulation: Keep the brain active by learning new skills, solving puzzles and reading or engaging in other challenging mental activities.
• Social Engagement: Maintain a robust social network and participate in social activities to enhance mental well-being and cognitive function.
• Adequate Sleep: Ensure 7 to 9 hours of quality sleep per night, as good sleep is crucial for memory consolidation and overall brain health.
• Stress Management: Practice stress-reducing techniques such as meditation, mindfulness or deep-breathing exercises to protect the brain from the harmful effects of chronic stress.
• Avoid Smoking and Excessive Alcohol Consumption: Avoid smoking and limit alcohol intake to protect brain cells and reduce the risk of cognitive decline.
• Manage Health Conditions: Manage chronic conditions like hypertension, diabetes and high cholesterol through regular checkups and following prescribed treatments.

The Bottom Line

Choosing the right foods can significantly support brain health. It’s all about making thoughtful decisions in our daily eating habits. Incorporating brain-friendly nutrients found in various foods can contribute to cognitive function and overall well-being over time.

When considering your breakfast, our Greek Yogurt with Fruit & Nuts is an excellent choice. This delicious mix offers a balance of proteins, healthy fats and antioxidants that not only keep you satisfied but also support your brain health. With each meal, aim to include a variety of nutrients to create a well-rounded diet that nurtures both your body and mind.