Eggs to Blueberries: Breakfast Choices to Support Brain Function

Jakarta (ANTARA) — Foods such as walnuts, blueberries, eggs, mushrooms and avocados can be breakfast choices to support brain health, including maintaining memory and concentration.

The health website Health explained on Tuesday (3 November, local time) that breakfast choices can affect a person’s mental energy and cognitive abilities throughout the day.

Nutritionist Wendy Bazilian, DrPH, RD, said the brain needs nutrients after the body has fasted during the night’s sleep. Breakfast choices should therefore take nutritional content into account.

The first recommended food is walnuts. A small study in 2025 found that adults aged 18 to 30 who ate walnuts with breakfast had faster reaction times and better memory than those who did not.

Walnuts can be added to oatmeal, yoghurt or grain-based dishes.

Next are blueberries, which contain antioxidant compounds and have been linked to improved cognitive function. A 2024 systematic review of 13 studies found that eating blueberries could improve children’s memory for up to six hours after consumption.

Eggs are another option because they contain choline, a nutrient involved in the production of acetylcholine. This neurotransmitter plays a role in memory and learning.

Mushrooms may also help maintain mood and reduce mental fatigue. Nutritionist Maggie Moon, MS, RD, said eating mushrooms could help reduce the dip in mental energy during the day.

Avocados contain lutein, an antioxidant associated with memory and problem-solving abilities. They also provide monounsaturated fats and fibre, which help maintain blood flow and stable blood sugar levels.

However, the benefits of these foods should be understood as part of a balanced diet. Eating a single type of food does not directly guarantee improved memory or prevent a decline in brain function.