As moms, one of our roles is to help our kids to be the very best student they can be. We've long known that what we eat affects our bodies and scientists are learning more and more that certain foods help maintain brain health and increase focus.
Here are 7 brain-boosting breakfast foods to help your kids to tackle their day.
Dark Chocolate
This guilty pleasure is nothing to feel guilty about! Studies have shown that eating dark chocolate can improve blood flow to the brain and even encourage the growth of new brain cells, thanks to its high content of flavanols. Flavanols benefit our heart, skin, and immune system too! Additionally, studies show that cacao flavanols can protect our cognitive abilities as we age.
 | How to Eat It: Blend together one banana, 1/4 cup of peanut butter, two cups of milk, 1-2 tablespoons of dark cocoa powder, and 1 scoop of unflavored or chocolate protein powder in a blender. Use a frozen (peeled) banana or add ice for a thicker smoothie. Serves 2. |
Walnuts
All nuts are good for the brain, but walnuts are the best of the bunch. These nuts that actually resemble a human brain are especially high in DHA, a type of omega-3 fatty acid. Walnuts have been linked to brain health in babies, increased inferential reasoning in young adults, and improved cognitive performance in older adults.
 | How to Eat It: Just 1/4 cup of walnuts provides 100% of the recommended daily allowance of DHA so stir that amount into a cup of plain Greek yogurt sweetened with berries, preserves, or applesauce. |
Flaxseed
ALA is a type of omega-3 that our bodies convert to DHA and EPA, both of which are found in fish ... but who wants to eat or smell fish first thing in the morning? Milled (ground) flaxseed has both soluble and insoluble fiber, providing benefits to your digestive system too!
 | How to Eat It: Stir milled flax or flaxseed oil into smoothies, yogurt, or cooked oatmeal. You can also use flax as an egg substitute in your favorite muffin recipe. Simply stir together 1 tablespoon of ground flaxseed and 3 Tablespoons of water and refrigerate until it becomes gelatinous- about 15 minutes. |
Eggs
Versatile, affordable, and packed with protein ... it's no wonder eggs are a popular breakfast item! They are also a good source of choline, a B-vitamin that is essential for brain health and may improve short-term memory and aid in learning. It is concentrated in the yolk with very little in the white part of the egg.
 | How to Eat It: Generously spray a muffin tin with cooking spray. Whisk together one dozen eggs. Fill muffin tins halfway with any combination of breakfast meat, veggies, and cheese you choose (we love the combination of Canadian bacon, diced peppers and onions, and cheddar). Top with whisked eggs and bake at 350℉ for 20 minutes. |
Oatmeal
Carbohydrates produce glucose, the primary fuel for your brain. Unlike simpler carbs, whole grain oats are broken down slowly so you get all the benefits without the blood sugar spike. Oats also contain essential B vitamins and other nutrients.
 | How to Eat It: In a microwave-safe bowl, stir together 1/2 cup plain oats, 1/2 cup water, and 1/2 cup milk. Microwave for two minutes; stir and continue microwaving in 30-second intervals until it reaches the desired consistency. Stir in a spoonful of vanilla protein powder and 1/3 cup blueberries (we use frozen to help cool the oatmeal). |
Kale
This nutrient-dense vegetable is packed with beta-carotene, flavonoids, and polyphenols (antioxidants), vitamin C, and a variety of B vitamins. It has a strong, bitter flavor that my kids don't love so we tend to blend it in with other flavors.
 | How to Eat It: Make a Mighty Mom Smoothie! Blend together one cup of plain Greek yogurt, two cups of milk, two cups of frozen mixed berries, one cup chopped fresh kale, one cup chopped frozen spinach, one peeled, chopped kiwi, two tablespoons chopped fresh mint, and one tablespoon of honey. Serves 2. |
Tomatoes
This powerhouse fruit contains the antioxidant lycopene, choline, alpha-lipoic acid (which helps preserve brain tissue), and vitamin C (a natural anti-depressant). Although cooking tomatoes decrease vitamin C levels, it increases lycopene content. Remember: Knowledge is knowing that a tomato is a fruit; wisdom is not adding it to fruit salad.
 | How to Eat It: Tomatoes are a delicious addition to a savory breakfast. Add salsa to omelets or scrambled eggs, serve grilled tomatoes as a side, or if you prefer your tomatoes raw, simply slice them as a great addition to any egg dish. |
See? It's easy to add brain-boosting foods to your breakfast routine. Now, if we could just figure out how to get out the door on time...
