Wake up to this brain breakfast a few times a week and your noggin will thank you. If you want to start off the day benefiting your brain health, there’s one breakfast neurologists, neurosurgeons and other brain experts recommend overnight oats with walnuts and blueberries.
When making standard overnight oats , all you have to do is the following:
> Soak ½ cup rolled oats with 1 cup of almond milk.
In the morning, top with fresh blueberries and walnuts.
You’re more likely to eat healthy when you have a nutritious breakfast waiting for you in the morning, and this easy one helps to boost your brain health from the get-go.
“The foods we eat directly relate to how our brain functions,” says Randall Wright, MD , a neurologist at Houston Methodist Hospital. “When it comes down 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 important to fuel your brain with foods that help it combat stress and damage, which is exactly what this powerhouse breakfast will help you do. Here are four benefits of an overnight oats breakfast with blueberries and walnuts.
The delicious blueberry can help guard your brain against damage and improve its long-term function. Brain experts tend to recommend three diets for a healthy brain — all of which recommend fruit, and one of which recommends blueberries specifically.
“Typically, when I speak to patients about diets they should focus on for brain health, there are three main diets I refer them to: the Mediterranean Diet, the MIND diet and the DASH diet,” says Philip Stieg, MD , a neurosurgeon and founder of the Weill Cornell Brain and Spine Center.
Here’s what you need to know about each of those diets: The Mediterranean Diet : This diet is rich in fruits, vegetables, fish, high-fiber breads, whole grains and healthy fats, and is linked to lower rates of stroke, Alzheimer’s disease and other dementia, depression, stroke and Parkinson’s disease, per Michigan Medicine .
The DASH Diet : Also known as Dietary Approaches to Stop Hypertension, this diet focuses on foods that lower blood pressure and “bad” LDL cholesterol, and recommends vegetables, fruits, whole grains, fat-free or low-fat dairy products, poultry, beans, nuts and vegetable oils, per the National Heart, Lung, and Blood Institute . Dr. Stieg notes that diets that are healthy for the heart tend to be healthy for the brain, too.
The MIND Diet : The most famous diet for brain health, the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid of the DASH diet and Mediterranean diet and was formulated by researchers to emphasize foods that affect brain health. It includes plenty of vegetables, meat-free meals, nuts, occasional fish and olive oil, and specifically calls out blueberries, which have been linked to slower rates of cognitive decline, per the Mayo Clinic .
The MIND diet recommends two or more servings per week of any type of berry but calls out that blueberries may be potentially more beneficial. Older adults who ate the most blueberries and strawberries had the slowest rates of cognitive decline in a July 2012 study in the Annals of Neurology . The California Strawberry Commission partially funded the study, but it is worth noting because it reviewed data of over 16,000 participants from the Nurses’ Health Study over 20 years.
In the study, those who ate the most blueberries and strawberries delayed cognitive aging by up to 2.5 years. Anthocyanidins, which are a subclass of flavonoids, can cross the blood-brain barrier to accumulate in areas of the brain responsible for learning and memory, like the hippocampus.
“It’s clear that berries, and particularly blueberries, have direct benefits,” says Marwan Sabbagh, MD , an Alzheimer’s expert at the Cleveland Clinic. “Flavonoids are very potent free radical scavengers and antioxidants.”
In other words, flavonoids can help protect against the effects of oxidative stress and inflammation that naturally occur in your body. Your body creates free radicals, unstable molecules that cause oxidative stress (which in turn can lead to cell damage), when you digest food, exercise, smoke or are exposed to environmental factors like sunlight or air pollution, per the National Institutes of Health (NIH). Oxidative stress is thought to play a role in a variety of diseases, including those that affect the brain such as Alzheimer’s disease and Parkinson’s disease.
“The chemicals in blueberries are what the brain needs to protect itself,” Dr. Wright says. “When our diets don’t reflect that, that’s when disease may start.”
Antioxidants in blueberries can help prevent or delay cell damage in your body, but it’s best to get them through food — while diets high in antioxidant-rich fruits and vegetables have been shown to be healthy, antioxidant supplements have not been shown to be helpful in preventing disease, per the NIH.
Nuts like walnuts are rich in vitamin E , which is known for its brain-protective qualities, per the Mayo Clinic. The MIND Diet recommends eating a handful of nuts at least five times per week in place of processed snacks like chips — just opt for the raw, unsalted kind without added sodium, sweeteners or oils.
Walnuts, in particular, pack the most alpha-linolenic acid (ALA), a type of omega-3 fatty acid, than any other nut. They also have higher levels of polyphenolic compounds (a type of antioxidant) than any other nut. Both ALA and polyphenolic compounds may help lower oxidative stress and inflammation — which are two causes of cognitive decline, according to the American Society for Nutrition .
“The cells in our body have cell walls constructed of lipids, or fats,” Dr. Stieg says. “Good fats help construct a normal, healthy cell wall, so you want to make sure you have the appropriate fats in your diet.”
Eating more walnuts increased adults’ performance on cognitive tests, regardless of how old they were, in a December 2014 study in The Journal of Nutrition, Health & Aging […]