brainy smoothie

brainy smoothie

Smoothies are good. They are good as snacks. They are good as dessert. From time to time they can be good meal replacements. 

 

Why not make a smoothie that’s good for your brain?

 

  1. Pour some almond milk in the blender with a fistful of ice.

 

Almonds have been shown to improve your memory and thinking function. These delicious nuts are an important source of essential nutrients.

 

-tocopherol (class of organic chemical compounds, many of which have vitamin E activity. Vitamin E is an antioxidant (naturally occurring chemicals that help prevent cell damage by fighting off highly reactive free radicals)).

 

-folate (B vitamin that is important for cell growth and metabolism. Protects babies in the womb from birth defects such as spina bifida)

 

-mono- and poly-unsaturated fatty acids (unlike saturated fats, which increase the risk of heart disease and stroke, unsaturated fats are good for your brain)

 

-polyphenols (micronutrients that are packed with antioxidants and potential health benefits. Polyphenols may improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases)

 

Almonds also improve the levels and ratios of neurotransmitters (molecules that allow nerve cells (neurons) to communicate with one another) in certain regions of the brain. Researchers have reported particular benefits to the 

 

-hippocampus (part of brain that is crucial for learning and memory)

 

-frontal lobe (executive center of the brain, controls important cognitive skills, such as emotional expression, problem solving, memory, language, judgment, and sexual behaviors)

 

  1. Splash in some vanilla extract

 

Vanilla is good for your brain. Neuroscientists have demonstrated that the pod of the vanilla flower increases monoamine concentration in your brain and improves mood (decreases depression). Other studies have shown that eating vanilla increases BDNF (Brain Derived Neurotrophic Factor).

BDNF helps support survival of existing neurons (under normal circumstances and after injury) and encourages growth and differentiation of new neurons (nerve cells)and synapses (areas where nerves join).

 

  1. Cherries and/ or Blueberries

 

The antioxidant and anti-inflammatory properties of these fruits are of great benefit to the brain. Multiple studies have shown that a diet rich in cherries and blueberries decreases the long term risk of dementia. Two recent studies prove the point. A 2019 study of older adults found that polyphenol rich cherries improve cognitive function and memory. In 2017, researchers reported on the benefits of flavonoid rich blueberries: The berries were reported to improve brain blood flow, brain activation and working memory.

 

  1. Squeeze in some golden honey

 

Buzz, Buzz. Bees are busy benefiting YOUR brain. Scientific studies have proven that honey improves learning and memory. Honey enhances acetylcholine (neurotransmitter) function at the neuronal synapse (connection between nerves in the brain). Honey decreases inflammation by reducing oxidation (a process similar to rusting iron). Honey also has been shown to increase BDNF.

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635760/

 

https://www.ncbi.nlm.nih.gov/pubmed/26548495/

 

https://www.ncbi.nlm.nih.gov/pubmed/25595338/

 

https://www.ncbi.nlm.nih.gov/m/pubmed/26935641/?i=3&from=vanillin%20and%20brain&sort=[relevance]