Food gives you energy—yes—but food is so much more than just fuel for your day. The nutrients within what you eat may as well have super powers!

Antioxidants and vitamins: A diet full of fruits, vegetables, and omega-rich fatty acids can protect your cognitive health. Memory decline can be impacted by dietary deficiencies of antioxidants and vitamins. You can pack in all the antioxidants and vitamins you need by eating five half-cup servings of vegetables and fruits daily. How do you know if you’re eating the right fruits and veggies? A good rule is to try to eat all the colors of the rainbow every day.

Glucose: Your brain also needs a steady stream of glucose to thrive. When you fill your plate, your brain is going to use about one third of the energy from that plate full of food. The link between glucose and cognitive health is strong—researchers believe there is a relationship between insulin resistance and early Alzheimer’s disease. You can balance your blood sugar by eating a balance of protein, fat, and carbs with each meal.

Healthy fats: Speaking of fat, your brain consists of about 60% fat, while your nerve and brain cells are about 70% fat. Dietary sources that support the fats your brain needs include cold water fish, walnuts, chia seeds, hemp seeds, and flaxseed.

So what does all this have to do with breakfast? You can get your day started with mental energy and alertness by eating breakfast every single day. Breakfast is a great opportunity to incorporate fruits for vitamins and antioxidants with healthy fats from nuts and seeds. It’s also pretty easy to balance your protein, fat, and carbs with smoothies, healthy breakfast sandwiches, and whole-grain hot cereals.

How does oatmeal with strawberries and chia seeds sound? What about a pineapple blueberry smoothie with roasted flaxseed? Breakfast is a great time to taste the rainbow and get an energy boost to launch you into your day.