Breakfast - the meal we’re told is the most important of the day, yet the one we’re most likely to skip! But what if your morning meal could do more than just fill your stomach… what if it could actually power up your brain for the day ahead?
Well, this quesadilla does just that. It’s packed with nutrients that will support your body and mind - as well as taste delicious! So, if you’re looking for a new savory dish to try first thing, this might be it.
This quesadilla brings together protein, healthy fats, and antioxidants in one convenient, handheld package!
I’ve always loved a good breakfast burrito. And I feel this recipe is basically the same thing but in a slightly different form. So, let’s dig into how to make this yummy breakfast plate!
This breakfast quesadilla contains many ingredients that support brain health and mood regulation. The truth is that it’s jam-packed with plenty of nutrients. So, let’s break this down…
Eggs provide plenty of choline—an essential nutrient that your body uses to produce acetylcholine (a neurotransmitter involved in memory and mood regulation). In fact, one egg contains about 147 mg of choline (with the recommended daily intake being 425-550 mg).
The B vitamins in eggs, particularly B12 and folate, further support the production of serotonin and other mood-regulating neurotransmitters. Research links adequate B vitamin levels to reduced symptoms of depression.
Eggs also contain lutein and zeaxanthin, antioxidants that protect brain cells from oxidative stress and inflammation—factors increasingly connected to mood disorders.
In other words, there’s lots to love here! It’s no secret why eggs are a staple in the morning.
Related Article: Avocado Toast With Egg, Bacon, and Parmesan for Better Brain Health | Mental Health Recipes
Black beans deliver complex carbohydrates that release glucose slowly into your bloodstream, preventing energy crashes and mood swings, which are often linked to the consumption of simple sugars.
The fiber in black beans (approximately 15 grams per cup) also supports your gut microbiome. Research consistently shows that a healthy gut can contribute to better mental health through the gut-brain axis, potentially reducing symptoms of anxiety and depression. In other words, getting enough fiber is undeniably important!
Additionally, black beans contain magnesium, which is a mineral that helps regulate the body’s stress-response system and sleep-wake cycle. In fact, adequate magnesium levels correlate with reduced symptoms of anxiety and improved sleep quality.
Cheese is often given a bad rap. But rejoice, cheese lovers! It’s got loads of good attached to it.
Cheddar provides tyrosine, an amino acid that serves as a building block for dopamine and norepinephrine, neurotransmitters that regulate mood, motivation, and focus.
The calcium in cheddar also plays an important role in neural signaling; your nervous system needs calcium to properly transmit messages between your brain and body, supporting overall mental function.
Butter contains small amounts of omega-3 fatty acids, which help maintain the structural integrity of brain cell membranes and support neurotransmitter function.
Most health experts will claim that butter is a much better alternative to oils (largely because it’s more stable at higher temperatures, which means it doesn’t produce harmful free radicals).
Conjugated linoleic acid (CLA) found in butter may further have mild anti-inflammatory properties that protect brain cells from damage and support cognitive function.
Whole-grain tortillas deliver B vitamins that support energy metabolism in brain cells and contribute to the synthesis of neurotransmitters that regulate mood.
The complex carbohydrates in whole grains further provide steady, sustained energy to the brain, preventing the blood sugar fluctuations that can trigger irritability and anxiety.
Whole grains also contain tryptophan, an amino acid your body uses to produce serotonin.
When combined in this yummy breakfast quesadilla, these ingredients create a synergistic effect.
For example, the protein from eggs and beans pairs with complex carbohydrates from the whole-grain tortilla to create lasting energy without spikes and crashes.
The moderate fat content slows digestion, providing a steady stream of nutrients to your brain throughout the morning.
Start your day with this brain-boosting meal to help you stay sharp and emotionally balanced.
The mix of protein, complex carbs, healthy fats, and key nutrients gives your brain the fuel it needs to perform at its best all morning long.
Read Next: Are Deviled Eggs Egg-ceptional Brain Food? | Mental Health Recipes
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