Begin your day with a brain-boosting breakfast that’s both delicious and nutritious. Recommended by neurologists, neurosurgeons, and other brain experts, a combination of overnight oats with walnuts and blueberries is your perfect morning meal.
Creating overnight oats is a breeze with these simple steps:
- Soak ½ cup of rolled oats in 1 cup of almond milk.
- Refrigerate overnight.
- In the morning, top with fresh blueberries and walnuts.
Having a wholesome breakfast ready and waiting makes it easier to maintain healthy eating habits. This powerhouse meal helps improve your brain health from the moment you wake up.
“The foods we eat directly relate to how our brain functions,” says Randall Wright, MD, a neurologist at Houston Methodist Hospital. “When it comes to diet and eating, we are seeing now that it’s all about brain energy. The brain uses a large portion of energy compared to the rest of the body.”
That’s why it’s essential to fuel your brain with foods that help combat stress and damage. This overnight oats breakfast with blueberries and walnuts does precisely that. Here are four benefits of this brain-boosting morning meal:
- Blueberries: Nature’s Brain Shields
Blueberries contain compounds that protect your brain from damage and improve its long-term function. Brain experts often recommend three diets for a healthy brain, all of which include fruit, and one of which specifically recommends blueberries.
These three diets are the Mediterranean Diet, the MIND Diet, and the DASH Diet. Each of these diets focuses on different aspects of brain health, but they all emphasize the importance of fruit in maintaining cognitive function.
- Walnuts: Power-Packed with Brain-Healthy Fats
Walnuts are rich in vitamin E, and known for their brain-protective qualities. They also contain more alpha-linolenic acid (ALA), a type of omega-3 fatty acid, than any other nut, and have higher levels of polyphenolic compounds (a type of antioxidant). Both ALA and polyphenolic compounds help reduce oxidative stress and inflammation, two causes of cognitive decline.
- Oats: Sustained, Brain-Healthy Energy
Oats provide steady glucose levels, which is crucial for optimal brain function. The beta-glucan fiber in oats prevents sharp rises in blood sugar and insulin levels after meals and also benefits gut health.
- Heart and Brain Health Connection
Your heart health is closely connected to your brain health, and overnight oats with blueberries and walnuts benefit both. Keeping your blood vessels healthy promotes a stronger heart and brain, reducing your risk of heart disease, stroke, and vascular dementia.
Incorporate this overnight oats breakfast into your routine, and you’ll not only be nourishing your body but also enhancing your brainpower. Experiment with different toppings, such as almonds or strawberries, and remember that even small dietary improvements can make a difference in your overall brain health.
