To better understand why this protein-packed chocolate cherry smoothie is as good for your palate as it is for your mind and mood, we caught up with Dr. Naidoo for her expert insights.
Why This Chocolate Cherry Smoothie Is a Brain and Mood Treat
cherries and cocoa
To start, let’s focus on the undisputed protagonists of this recipe: cherries and natural unsweetened cocoa. “Both are rich sources of polyphenols, which are plant compounds that help reduce oxidative damage in the brain and promote the growth of beneficial gut bacteria,” says Dr. Naidoo. she adds that cherries are a natural source of melatonin (also known as the sleep hormone), which means they can help improve sleep quality. Read: This smoothie is totally fair game for an after-dinner dessert. “Cocoa flavanols are great for the brainY cocoa has been studied [and shown to] help improve mood,” she says.
Spinach, steel cut oats and chia seeds
Not everyone loves spinach, but how are you? dark green leafy vegetables are among the most nutrient-dense vegetables on the planetAdding them to a smoothie is a surefire way to load up on their goodness… without that leafy aftertaste. So how does all this translate into benefits for the mind and mood? “Spinach and other leafy green vegetables are excellent sources of vitamin B9, also known as folate, which supports neurotransmitter function and may aid in the prevention, management, and treatment of depression,” explains Dr. Naidoo. . In other words, if you feel sad, it can help to turn green.
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The nutritional psychiatrist then says that these vegetables, along with the steel-cut oats and chia seeds in her recipe, are excellent sources of fiber, which is critical for cultivating a healthy gut microbiome. “A healthy gut microbiome translates to reduced levels of inflammation throughout your brain and body,” explains Dr. Naidoo, so keep in mind that the benefits of adequate fiber intake go far beyond improving digestive health .
Additionally, Dr. Naidoo advises opting for whole-grain, minimally processed steel-cut oats over varieties that contain added sugars and other less-than-nutritious ingredients. The first option is rich in vitamins B1 and B6, “which have been shown to improve mood, improve sleep quality and help fight anxiety,” he says.
The next step is chia seeds, which we already know are rich in fiber. However, Dr. Naidoo mentions that they are also high in plant-based protein and healthy fats. “In particular, chia seeds are a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Research suggests that ALA has neuroprotective properties and promotes healthy brain development,” she continues. Small but mighty, chia seeds clearly deserve a place in any brain-boosting meal plan.
nut butter
Last but not least, Dr. Naidoo mentions the inclusion of raw unsweetened nut butter in her chocolate cherry smoothie recipe, which is a excellent source of magnesium and zinc. “Magnesium is critical for proper brain function, as it is directly involved in the synthesis of dopamine, an important neurotransmitter,” he explains. Magnesium is also lauded for its ability to promote relaxation and therefore better sleep…however, most of us don’t get enough daily. Don’t forget about zinc either, as Dr. Naidoo says this mineral is beneficial for reducing inflammation in the brain. Together, they are an unmistakably dynamic duo for your mind and mood.
“Studies have shown that proper consuming magnesium and zinc can prevent and reduce symptoms of depression, attention deficit hyperactivity disorder (ADHD), fatigue, and even bipolar disorder,” he shares. Of course, you can enjoy the nut butter on toast, as a dip, or straight from the jar, but naturally, we recommend adding it directly to Dr. Naidoo’s shake recipe for double the cognition- and fitness-enhancing benefits. of spirit.
Dr. Naidoo’s Mood-Lifting Chocolate Cherry Smoothie Recipe
Makes 1 serving
Ingredients
1 cup fresh or frozen cherries (pitted)
1/3 cup steel cut oats
1 scoop of chocolate protein powder
1-2 tablespoons unsweetened cocoa powder (to taste)
2 tablespoons chia seeds
1 tablespoon raw, unsweetened nut butter
1 1/2 cups spinach (or mixed greens)
8 ounces of water, unsweetened almond milk, coconut milk, or other liquid of your choice
Optional:
Ice cubes (for thickness)
1/2 banana (for sweetness)
1 teaspoon cinnamon (to promote blood sugar balance)
1. Place all ingredients in a blender and blend until smooth, then enjoy!
