1. Coffee & Tea
We'll start with one that may seem obvious—coffee and tea can really be great for your brain! "For all the tea and coffee lovers out there, studies have shown that caffeine improves focus and may even help solidify new memories," Dr. Bing, MD, MPH, a Mayo Clinic-trained neurologist and content creator, stated in a video.
While some have been spooked about caffeine consumption, your morning cup of coffee can be an essential part of your day for a reason - that little boost of caffeine sort of wakes up your brain and can keep you feeling more energized. However, Dr. Bing does warn his audience not to "over-caffeinate" themselves, so if you're drinking several cups of coffee a day, consider scaling back.
"Try not to have any caffeine in the afternoon, which may impact your sleep," he adds.
2. Blueberries
Berries are one of the healthiest foods you can add to your meals; they're packed with incredible benefits. Gervacio praises them for their energizing, metabolism-boosting, and gut-healthy properties, in particular. "This is a superfood that contains natural sugars for energy," she tells us. "They are also rich in antioxidants to influence metabolic function." That's a double whammy for your brain and your body!
She points out that their fiber content is also fantastic when it comes to de-bloating. "Blueberries are known to carry a significant amount of fiber to aid in digestion and better bowel movement," she says. "This can prevent constipation which is a common cause of bloating." Plus, your gut is closely linked to your brain, so a healthy digestive system can contribute to a healthier noggin.
3. Spinach
Whipping up a protein-loaded omelette? Don't forget to add some leafy greens to the mix! Spinach is one of Gervacio's top recommendations for a healthy breakfast ingredient that can help keep your body energized and your digestive system in great shape.
"Spinach is naturally rich in iron which is very important for oxygen transport and energy production," she explains. "The vitamins and minerals in spinach have vital roles in supporting the metabolic process, too. As for bloating, spinach also has fiber to promote healthy digestion. It also has enough magnesium to promote regular bowel movement and reduce the chances of bloating."
4. Eggs
It may not be the cheapest option as of late, but eggs don't cost a fortune, and they're not difficult to come by. In fact, they're one of the most common breakfast ingredients around, but they're definitely not overrated. Their health benefits are numerous, which is why Gervacio recommends adding them to your plate for an energy and focus boost.
"Eggs are a high-biological protein source which means it has the essential amino acids needed for energy and muscle function," she says. "It can also increase thermogenesis which is beneficial to improve metabolism."
Yum!