The Best High-Protein Breakfast for Cognitive Health

Taking the time to enjoy a nutrient-rich breakfast can set the tone for the rest of your day. One healthy habit often leads to another, so you’re priming yourself to make healthier choices all day long. Additionally, making breakfast a habit can also support your health goals, like better cognitive health. And if this is one of your goals, what better way to start your day than with our Anti-Inflammatory Cherry-Spinach Smoothie packed with protein?

The choices you make today (like having breakfast each morning) can help or hinder your brain health into old age. What’s more, research has shown that those who skip breakfast are more likely to miss out on meeting the daily recommendations for fruits, whole grains and dairy. So, there’s no better time than today to provide your brain with the nutrients (from this smoothie) it needs to perform optimally. Here’s why dietitians love having this easy, no-cook breakfast, which you can quickly whip up in just 5 minutes.

Why This Smoothie Is So Great

Protein

You’ve probably heard that protein is essential for building muscle, but this macronutrient also helps brain cells function at their best. For example, your body uses the building blocks of protein to make the chemical messengers in your brain called neurotransmitters. “These neurotransmitters, such as dopamine and serotonin, are responsible for regulating mood, focus, and overall mental clarity,” says Lauren Manaker M.S., RDN, LD, a Charleston-based registered dietitian—all the more reason to choose a protein-packed breakfast. 

Starting your day with this cherry spinach smoothie will help you hit your daily protein goals. One serving provides an impressive 17 grams of protein from the almond butter, kefir and avocado. As a reference, the 2020-2025 Dietary Guidelines for Americans recommends that protein should account for 10-35% of your total daily calories. So, for 2,000 calories, that’s between 50 to 150 grams of protein per day. Protein helps stabilize blood sugar and provide sustained energy to the brain all morning long, notes Maggie Moon, M.S., RD, Los Angeles-based registered dietitian and author of The MIND Diet: 2nd Edition.

Anti-Inflammatory Compounds

Inflammation is the common denominator for many chronic conditions, including those that impact the brain, like cognitive decline and neurodegenerative conditions such as Alzheimer’s. Luckily, you can tame down that damaging inflammation by adding antioxidant-rich foods to your diet. Antioxidants are beneficial compounds in food that neutralize the free radicals responsible for inflammation—and this smoothie is packed with them.

For example, “cherries, specifically tart cherries (AKA Montmorency cherries), are a source of antioxidants, particularly anthocyanins, which help reduce oxidative stress and inflammation in the brain,” explains Manaker. The addition of avocado, almond butter and chia seeds optimizes the potential brain-supporting effects of this smoothie even further. “These three ingredients provide a variety of healthy fatty acids essential to brain cell communication. Almond butter is especially high in antioxidant vitamin E, and chia seeds provide anti-inflammatory plant-based omega-3 fatty acid ALA”, says Moon.

Probiotics

In addition to adding protein, kefir contains probiotics (beneficial strains of bacteria) that help support a healthy gut microbiome. Manaker explains that your gut microbiome is closely linked to cognitive function through the gut-brain axis. Consuming foods rich in probiotics, like yogurt or kefir, supports a more diverse gut microbiome. And a balanced gut microbiome is better equipped to tackle inflammation throughout the body, including neuroinflammation (inflammation of the brain).

The Connection Between Breakfast and Brain Health

If you regularly skip breakfast, it might be time to adjust your habits to protect your cognitive health as you age. For starters, “Eating breakfast is essential for supporting brain health, as it provides the energy and nutrients needed to fuel cognitive functions throughout the day. After an overnight fast, the brain requires glucose to function efficiently, and a balanced breakfast can supply a steady source of this vital energy,” says Manaker. 

Research also supports the benefits of breakfast for brain health. A study that followed a group of older adults for three​​ years found that those who habitually skipped breakfast had lower cognitive performance scores and evidence of brain atrophy (shrinking). What you eat for breakfast is also important to consider. Make sure to incorporate foods promoting brain health, such as eggs, nuts and seeds, berries and leafy greens. Making this high-protein smoothie covers all your bases. 

Other Strategies for Better Cognitive Health

If you’re ready to take the first steps to preserve your cognitive health for years to come, habitually eating a healthy breakfast is a great place to start. Other dietitian-recommended strategies for keeping your brain in tip-top shape beyond eating a well-balanced diet include:

• Stay Hydrated: “Proper hydration is essential for overall brain function. Dehydration can lead to reduced focus, memory issues, and difficulty in problem-solving,” notes Manaker. If you struggle to meet your hydration needs with water, incorporate a few cups of true teas like green, black or oolong tea, providing brain-health perks, too. “These teas contain antioxidants, such as polyphenols, and compounds like L-theanine that support mental alertness, reduce stress and enhance focus,” adds Manaker.
• Prioritize Sleep: Your brain needs rest to perform at its best. Aim for 7-9 hours of sleep each night. Moon adds that “keeping a regular wake time, even on the weekends, is what the brain (and body) prefer. A regular bedtime is helpful as well, but I’ve found that focusing on a regular wake time is easier for many people to take action on, and then bedtime takes care of itself”.
• Nourish Social Connections: Research has found that those who socialize more may have a 30-50% lower risk of developing dementia. Make time in your schedule to meet a friend for coffee or cook at home with your significant other. Another low-effort way to foster more connection daily is to engage in friendly conversation with people you encounter each day, even for a minute or two. Moon says this still counts towards those brain-supporting benefits of social connection.

The Bottom Line

Keeping your brain sharp into old age involves a harmonious combination of multiple lifestyle factors. However, juggling a well-balanced diet, adequate sleep, stress management and maintaining social connections is often easier said than done. That’s the beauty of making small, manageable changes (like blending up this smoothie for breakfast) that can compound into better health outcomes in the long term. So drink up—your brain will thank you for it!