To better understand why this protein-packed cherry chocolate smoothie is not only beneficial for your mind and mood, but also your taste buds, we asked Dr. Naidoo for expert insight.
Why This Cherry Chocolate Smoothie Is A Brain- and Mood-Boosting Treat
cherries and cocoa
First, let’s focus on the undisputed stars of this recipe: cherries and unsweetened natural 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,” he says. She adds that cherries are a natural source of melatonin (aka the sleep hormone), which can help improve sleep quality. Read: This smoothie is the perfect after-dinner dessert. “Cacao flavanols are best for the brain, cocoa is being studied [and shown to] It helps me feel better,” she says.
Spinach, steel cut oats, chia seeds
Not everyone likes spinach, but these dark greens are one of the most nutritious vegetables on the planet, so adding them to your smoothie is a good idea if they don’t taste like leaves. , is an easy way to get the most out of its goodness. So how does all of this benefit your mind and mood? It’s an excellent source of B9, which supports neurotransmitter function and helps prevent, manage, and treat depression,” explains Dr. Naidoo. In other words, if you’re feeling down, it helps you go green.
Related article
The nutritional psychiatrist says these vegetables, along with steel-cut oats and chia seeds in her recipes, are all great sources of fiber and are essential for developing a healthy gut microbiome. increase. “A healthy gut microbiome leads to lower levels of inflammation throughout the brain and body,” he explains Dr. Naidoo. Note that the benefits of adequate fiber intake go beyond just improving digestive health.
Additionally, Dr. Naidu recommends opting for minimally processed whole grain oats over varieties containing sugar and other less nutritious ingredients. “It has been shown to boost mood, improve sleep quality, and help fight anxiety,” she says.
Next up is chia seeds, which are already known to be rich in fiber. But Dr. Naidoo says they’re also rich in vegetable protein and healthy fats. It is 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 are an essential ingredient in any brain-boosting meal plan.
nut butter
Last but not least, Dr. Naidoo emphasizes that her cherry chocolate smoothie recipe includes raw unsweetened nut butter, a great source of magnesium and zinc. “Magnesium is important for proper brain function because it is directly involved in the synthesis of the key neurotransmitter dopamine,” she explains. Zinc should also not be forgotten. Dr. Naidoo says this mineral is beneficial in reducing inflammation in the brain. An undeniably dynamic duo.
“Studies show that adequate intake of both magnesium and zinc can prevent and reduce symptoms of depression, attention deficit hyperactivity disorder (ADHD), fatigue, and even bipolar disorder. You can put butter on toast, dip it, enjoy it straight out of the jar, but of course we recommend adding it directly to Dr. Naidoo’s smoothie recipes.
Dr. Naidoo’s Cheerful Chocolate Smoothie Recipe
1 serving
material
1 cup frozen or fresh cherries (seeds removed)
1/3 cup steel cut oats
1 scoop of chocolate protein powder
1-2 tablespoons unsweetened cocoa powder (optional)
2 tablespoons chia seeds
1 tablespoon raw unsweetened nut butter
1 1/2 cups spinach (or mixed greens)
8 ounces water, unsweetened almond milk, coconut milk, or other liquid of your choice
option:
ice cubes (for thickness)
1/2 banana (for sweetness)
1 teaspoon cinnamon (to help balance blood sugar)
1. Place all ingredients in a blender and blend until smooth before serving!
