The breakfast meal to kick-start your day

'Focusing on a meal loaded with healthy fats in the morning will lay the foundation in order to give you lasting energy throughout the day,' he said. Photo / 123RF

They say it's the most important meal of the day, with experts claiming that what you have for breakfast can totally transform your productivity.

According to Dr William Cole at Mind Body Green, there's a specific morning meal that will help ensure you perform your daily tasks as effectively as possible.

To get the most out of your waking hours, he says you should start the day with avocado, salmon and poached eggs on sweet potato "toast", reports Daily Mail.

"Focusing on a meal loaded with healthy fats in the morning will lay the foundation in order to give you lasting energy throughout the day," he said.

They say that salmon (particularly wild-caught), eggs, and avocados are filled with the very important healthy fats that your body needs to run at full capacity.

Rather than starting your day with carb-laden slices of toast, which can cause your energy levels to slump, the experts say you should replace it with sliced and toasted sweet potato.

If your brain has too much of the wrong fat, or not enough essential fatty acids (EFAs), your brain cells will struggle to communicate with one other, which causes a lowered mood, diminished learning capacity and a foggy memory.

Omega-3 fatty acids - like those found in the ideal breakfast - are critical for brain efficiency because they are involved in the construction and functioning of the membrane, which encases the brain cells.