Anxiety in the morning?5 breakfast essentials to improve your mental health

Breakfast is the first meal of the day and should never be skipped. A Harvard University nutritionist recently published her research and described her five breakfast essentials to improve mental health.

What we consume first thing in the morning has a huge impact, but we probably don't realize it. Breakfast, the first meal of the day, is also your first source of energy. It's brain fuel that helps with things like better cognition and optimal functioning. Dr. Uma Naidoo, Chief of the Division of Nutrition, Lifestyle, and Metabolic Psychiatry at Massachusetts General Hospital, has invested in brain nutrition research and research for the past 20 years. Her only tip for starting the day is to drink a glass of water when you wake up to combat dehydration and anxiety.'' Colorful cereals and milkshakes are popular options these days, says Dr. Naidoo. However, these may not be as healthy as you think. She said these options are often high in sugar and carbohydrates, which can cause spikes in blood sugar levels.

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Plus, nutrition experts have compiled five great breakfast ideas to boost your energy and boost your mental health.

Mental Health Diet: 5 Breakfast Ideas to Reduce Anxiety

1. Chia pudding: “One of my favorite breakfasts is homemade chia seed pudding,” said the nutritionist. It contains high amounts of fiber, which feeds healthy bacteria in your gut, leading to a microbiome that reduces inflammation, optimized gut-brain communication, and mood production. – supports neurotransmitters,” Dr. Naidu said in an interview with CNBC. It also has anti-inflammatory and anti-inflammatory properties due to its omega-3 fatty acid content.
2. scrambled eggs or omelet: Eggs are an excellent source of protein and are considered very healthy. It is rich in fats, vitamins, and proteins necessary for brain health. Egg yolks contain vitamin D, which boosts mental health, and I always encourage people to choose eggs from cage-free, pasture-raised chickens whenever possible to get the highest quality, purest nutrients. “I recommend it,” she added.
3. Tofu“Tofu is a great all-purpose protein, rich in tryptophan and soy isoflavones, which have been shown to be associated with reduced symptoms of depression,” the doctor told CNBC Make It.
4. Turmeric milk: “Although not necessarily a meal in itself, my Golden Milk Turmeric Latte is a nutritious drink and a great way to start your morning,” said the Harvard University expert. Mix 1 cup of your favorite unsweetened plant milk with turmeric and a pinch of black. pepper. “This drink has powerful anti-inflammatory properties that help reduce anxiety, boost energy, and keep your mind sharp for increased focus throughout the day.
5. Green smoothie: When it comes to green, it's often not something people have a choice about. Green vegetables are packed with nutrients, and a sugar-free green smoothie is the perfect way to start your day. Dr. Naidoo says to mix your favorite leafy greens like spinach with some berries, your favorite clean protein powder (or silken tofu for a creamy twist), and a little fat from hemp seeds or almond butter. , it is said to produce products with high nutritional value. A smoothie that you can take with you when you go out.

She also said you should pay attention to your body's folic acid requirements. Folic acid helps produce neurotransmitters in the brain. Elevated folate levels indicate elevated mood, and folate deficiency can lead to mental illness.