Are you tired of hearing people tell you how breakfast is the most important meal of the day? Well, this advice probably won’t stop coming until more of us start eating our morning meals.

About 18% of males and 13% of females between the ages of 35 and 54 are breakfast skippers, according to a 2011 study by the market research company NPD group.

But the evidence that suggests that breakfast is a meal not-to-be-skipped is overwhelming. In fact, we are yet to encounter a study that suggests the opposite.

Here a look at some of the possible benefits of breakfast:

Diabetes: Skipping breakfast may increase a woman’s diabetes risk, according to a study published this month in the American Journal of Clinical Nutrition. Women who skip breakfast on an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.

Memory: A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades. Translation: Eating breakfast is a smart move!

Good Mood: Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods. Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast, then you set the mood for lunch. You’re more likely to choose something reasonable for lunch if you’ve paid some attention to your breakfast choices.

There are two rules to make sure you’re getting the most out of your breakfast: Avoid the sugary foods and refined carbohydrates — they can mess with hormone and blood sugar levels and contribute to weight gain and feelings of stress.

Make sure your breakfast choices are protein and fiber rich so that you feel satisfied after your meal and have the nutrients you need for the day. Adding magnesium and zinc rich pumpkin seeds to your granola or yogurt, for example, might lead to decreased anxiety levels. Just remember, smart and high-quality breakfast choices have the power to improve both your physical and mental health.

Boosts Your Immune System: Nutrition plays a key role in determining the function of your immune system, and a healthy breakfast can be a significant source of nutrients. One study carried out at Cardiff University in Wales found that eating breakfast seemed to lower the risk of catching colds and the flu in study participants. While researchers suspect there may be other factors at play as well, we know that variety matters. From the antioxidants in a morning cup of tea to your yogurt’s probiotics, it’s easy to vary the contents of your morning meal. And getting more of the nutrients critical to the production and maintenance of infection-fighting cells can help support and maintain your immune system.