The Best Breakfast to Improve Your Memory

Ever walked into a room and forgotten why you’re there? While occasional forgetfulness is normal, your everyday choices—including what you eat in the morning—can play a powerful role in sharpening memory and improving long-term brain health. In fact, research suggests that up to 45% of dementia cases worldwide could be prevented or delayed by addressing lifestyle factors like diet, exercise, sleep and social connection.

“Your lifestyle today is the most powerful tool you have to protect your memory and safeguard your brain health for the future,” says David Perlmutter, M.D., FACN, a board-certified neurologist and researcher. And this starts with breakfast. The right breakfast, like our Avocado & Smoked Salmon Omelet, can give your memory an immediate boost while laying the groundwork for better brain health over time. 

Keep reading to learn why this neurologist- and dietitian-approved breakfast supports memory—and how a few lifestyle shifts can keep your brain in top shape.

Why It’s the Best Breakfast for Improving Memory

It’s Rich in Choline

Eggs are one of the richest natural sources of choline, a nutrient most people fall short on. “Choline is a crucial nutrient for supporting brain development, memory and mood, and one that 90% of Americans don’t get enough of,” says Lauren Manaker, M.S., RDN, LDN, CLEC, CPT. Choline helps your body make acetylcholine, a neurotransmitter essential for learning and recall. Just two large eggs provide about 294 milligrams—about half of your daily needs—making an omelet one of the simplest (and tastiest) ways to get this critical nutrient.,

Research backs up these benefits. In one clinical trial, middle-aged adults who took 300 mg of choline daily saw measurable improvements in verbal memory after just 12 weeks. Similarly, a large population study found that people consuming a moderate amount of choline through their diet (about 330 to 350 mg per day) had up to a 23% lower risk of developing dementia compared to those with the lowest intakes. 

It Delivers Brain-Boosting Omega-3 Fatty Acids

Smoked salmon is packed with omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). “Omega-3 fatty acid consumption improves learning, memory and cognitive health by enhancing blood flow throughout the brain,” says Stacey Woodson, M.S., RDN, LDN, a registered dietitian. 

These healthy fats are incorporated into brain cell membranes, where they help neurons communicate more efficiently—a process that directly supports memory and focus. “Omega-3 fatty acids, especially DHA, are linked to better memory and slower cognitive decline,” says Perlmutter.

It Provides Antioxidants That Protect Brain Cells

This breakfast is packed with antioxidants that help protect your brain from damage caused by oxidative stress and inflammation—two processes closely tied to memory decline. “Antioxidants like vitamin E, vitamin C and polyphenols are well documented as being brain protective,” says Perlmutter.

“Egg yolks contribute lutein and zeaxanthin to the diet, antioxidants that may also have a connection to cognitive function,” notes Manaker. Meanwhile, avocado and olive oil bring in vitamin E, which may help slow age-related cognitive decline. Finally, salmon adds selenium, another nutrient that protects brain cells from oxidative damage., , , 

It Supplies B Vitamins to Support Cognition

Eggs and salmon also provide a rich supply of B vitamins, including B6, B12 and folate., “These vitamins help support brain function, while deficiencies are tied to memory loss,” says Perlmutter. 

In the brain, B vitamins play several important roles. They’re important for making neurotransmitters—the chemical messengers that influence memory, mood and focus. They also help regulate homocysteine, an amino acid that, when elevated, is linked with faster brain aging and increased risk of cognitive decline.

It Keeps Blood Sugar Steady for Better Focus

The Avocado & Smoked Salmon Omelet delivers a balanced mix of protein, healthy fats and fiber. “This breakfast balances blood sugar and provides the building blocks your brain needs,” says Perlmutter. 

Keeping blood sugar steady is key for memory and focus, as sharp spikes and crashes in glucose can impair attention, and over time, harm brain health., , That’s why all experts recommend limiting refined-carb foods like pastries and sugary cereals, which quickly spike glucose. Instead, pairing protein-rich foods with vegetables and healthy fats—just like this omelet—helps support brain health while keeping you energized and satisfied until your next meal.

Other Breakfast Options for Brain Health

• Greek Yogurt with Fruit & Nuts: This easy breakfast is rich in protein, vitamin E, omega-3 fatty acids and antioxidants. Plus, the combination of protein and fiber helps maintain stable blood sugar levels—an added benefit for combating cognitive decline. 
• Baked Eggs in Tomato Sauce with Kale: This brain-healthy dish combines eggs, kale and tomatoes, providing a breakfast that’s rich in nutrients that support brain health. It’s a warm, comforting breakfast that’s simple enough for a weekday but feels special.
• Smoked Salmon & Goat Cheese Sheet-Pan Eggs: This make-ahead breakfast is loaded with omega-3s and choline to support your brain and memory. It’s perfect for meal prep—bake it once and enjoy easy slices all week, on their own or tucked into a sandwich.

Tips for Supporting Memory

• Prioritize Sleep: Deep, restorative sleep allows the brain to process memories and eliminate waste products that can interfere with cognition. “Without it, attention, recall and long-term brain resilience suffer,” says Perlmutter. Strive for seven to nine hours of high-quality sleep each night.
• Move Regularly: Exercise boosts blood flow to the brain and stimulates brain-derived neurotrophic factor (BDNF), which supports learning and memory. Aim for 150 minutes of moderate-intensity exercise per week, plus two days of strength-training exercise.
• Stay Socially Connected: Maintaining social interactions helps strengthen cognitive resilience and lowers risk of decline. Whether in-person or online, any meaningful social connection can support long-term cognitive health.
• Manage Stress: Chronic stress can impair memory over time, so make relaxation practices like meditation or yoga a part of your routine.
• Eat a Variety of Brain-Healthy Foods: Include leafy greens, berries, nuts, olive oil and fatty fish for a steady supply of antioxidants, B vitamins and omega-3s.

Our Expert Take

There’s no single food that guarantees perfect recall, but the right breakfast can give your brain a powerful advantage. Experts agree that our Avocado & Smoked Salmon Omelet is a nutrient-packed choice that supports memory and long-term brain health. 

Of course, food is just one piece of the puzzle. Pairing a nutrient-rich breakfast with healthy lifestyle habits—like regular movement, quality sleep and staying socially engaged—is the best strategy for keeping your memory sharp today and in the years to come.