Harvard University expert Uma Naidoo has studied ‘brain food’ for over 20 years.Her top five breakfast choices are:

Dr. Uma Naidu, a Harvard-trained psychiatrist, nutrition expert, and professional chef, has been researching brain-healthy foods and foods that enhance mental fitness. She says most popular breakfast options are high in sugar and simple carbohydrates, which initially cause blood sugar levels to spike and then plummet. It also contributes to inflammation around the brain, causing brain fog and poor concentration.

talk to CNBC Make It“I always recommend drinking a glass of water when you wake up to combat dehydration and anxiety,” said Dr. Naidoo, who is also director of the Division of Nutrition, Lifestyle, and Metabolic Psychiatry at Massachusetts General Hospital.

She also shared five breakfast options that can help people stay healthy while improving their mental health. “They are rich in important nutrients and functional compounds that promote better energy, clarity, and mental health,” Naidu said.

1.) Chia pudding

“One of my favorite breakfasts is homemade chia seed pudding,” the nutritionist said. “It’s rich in fiber, which nourishes healthy bacteria in the gut, supports an anti-inflammatory microbiome, optimized gut-brain communication, and the production of neurotransmitters that support mood. I will bring it.”

Naidoo added that it also contains omega-3 fatty acids, which have powerful anti-inflammatory effects on the brain and help improve mood and maintain healthy cognition and memory.

2.) Scrambled eggs, omelets

Eggs are rich in healthy fats, proteins and vitamins that are essential for a healthy brain, Naidoo said. Egg yolks are rich in vitamin D and serotonin, which help you reach the optimal balance of mood-regulating neurotransmitters.

“I always encourage people to choose eggs from pasture-raised, cage-free hens whenever possible to get the highest quality and purest nutrients,” she added.

3.) Tofu scramble

“Tofu is an excellent versatile protein rich in tryptophan and soy isoflavones, which have been shown to be associated with reduced symptoms of depression,” the doctor said. CNBC Make It. “I love a flavorful tofu scramble that’s flavored with turmeric, black pepper, and a pinch of sea salt instead of eggs.”

4.) Green smoothie

“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 for a nutrient-rich smoothie.” Let’s make it happen. It’s the same as walking out the door,” Naidoo told the publication.

She added that folic acid is necessary for the production of neurotransmitters in the brain. Optimal levels of folate are associated with improved mood, and folate deficiency has been linked to several mental illnesses, including depression.

5.) Milk and turmeric

“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 turmeric and a pinch of black pepper to a glass of your favorite unsweetened plant-based milk.”

This drink has powerful anti-inflammatory properties that help reduce anxiety, boost energy, and keep your mind sharp for better focus throughout the day.