WHAT GOES IN A BRAIN-BOOSTING SMOOTHIE?

Want to give your brain a boost in the morning before heading out for the day? Throw these ingredients in a blender and enjoy!


BY: KATHERINE RATLIFF, MS, RDN

If you’re not a morning person, you can probably use all the help you can get to roll out of bed.

For some folks, that can be a delectably bright, nutritious breakfast smoothie you look forward to making first thing each morning. If the color alone doesn’t wake you up, the superfoods in this brain-boosting smoothie surely will.

So what’s inside it?

Berries

Abundant in phytonutrients (anthocyanins, flavonols, and other phenols), many research studies have found berries (especially blueberries) to be particularly supportive of brain health. In fact, one study in older adults found that daily blueberry consumption improves cognitive function and memory. Throw a handful of these antioxidant rich little gems in!

Broccoli

Part of the cruciferous family, broccoli contains compounds known as isothiocyanates (specifically sulforaphane) that provide many health benefits. Not only does sulforaphane inhibit pro-inflammatory pathways in our body, it also supports our liver’s natural detoxification processes. Adding broccoli to a smoothie may sound strange, but I promise you won’t even be able to taste it!

Beets

There are so many reasons to love beets. Similar to our cruciferous friends, beets also contain phytonutrients that support optimal health. Betalain, the pigment that gives beets is vibrant red or golden color, also provides antioxidant, anti-inflammatory, and detoxification support. It’s best to shred your beets before adding it to the blender, but if you have a good blender, you can also just coarsely chop your beets.

Mango

Mango provides a natural sweetness and creaminess to this smoothie. Similar to many yellow and orange-colored fruits and vegetables, mango also provides a source of carotenoids, specifically beta carotene, as well as vitamin C. Here’s to even more antioxidant super power!

Seeds

The pumpkin and hemp seeds provide a small source of protein and fiber. Although this smoothie is relatively lower on the glycemic scale, these nuggets of healthy fats, fiber, and protein provide a little extra boost in balancing out your blood sugar. Keeping blood sugar levels stable is not only important for diabetes, but also helps with your energy and mood levels.

INGREDIENTS
  • 1 cup frozen berries
  • 1 cup frozen broccoli
  • 1/2 cup frozen mango
  • 1/2 cup shredded beets
  • 1/4 cup pumpkin seeds
  • 3 tablespoons hemp seeds
  • 1- 1/2 cups almond or soy milk
Adapted from the original article.
HEADER IMAGE: KATHERINE RATLIFF

Katherine Ratliff, MS, RDN is a Minneapolis-based Registered Dietitian with a passion for transforming food into simple, delicious, and nourishing meals.  She believes the path to health and happiness comes from focusing on foods that help nourish, heal and grow. By focusing on the six pillars of health, Katherine helps others create vibrant and meaningful lives. To read more, visit her at At Katherine’s Table.

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