SMOOTHIE WITH MENTAL HEALTH BENEFITS

Hey My Sister!

Recently, I have been trying to find more ways to care for my mental health.

I’ve always loved a good smoothie and I thought to myself that smoothies could be a great way for me to include certain foods in my meals throughout each day.

With that in mind, I decided to begin creating a smoothie with mental health benefits.

I also have to mention that I am a creative person who loves to make and put together different projects. So to scratch, the creative itch I’ve been having lately, crafting a smoothie for my husband and me was a win.

Ingredients

Here are the ingredients I decided to use in my first smoothie and how some of them have mental health benefits.

Oatmeal:

According to Eating Well, whole grains like oatmeal are identified as,

beneficial for depression in the Nutritional Neuroscience study. Plus, another study published more recently revealed that women who ate moderate amounts of whole grains were less likely to experience anxiety (Horton). 

Horton M.S., RD, Brierley. “5 Foods to Eat for Better Mental Health.” Eating Well, 13 May 2021, https://www.eatingwell.com/article/7902827/foods-to-eat-for-better-mental-health/.

Blueberries:

Also, according to Eating Well, blueberries are identified as,

In the world of berries, wild blueberries deserve a special shoutout: just a half cup of wild blueberries delivers more than a day’s dose of manganese. Manganese may be a lesser-known mineral, yes, but it’s one that seems to be important for mental wellness. In a study published in 2019 in the journal Nutrients, Japanese adults who consumed the lowest levels of manganese were more likely to have symptoms of depression and anxiety, compared to their counterparts who got more manganese into their diets (Horton).

Horton M.S., RD, Brierley. “5 Foods to Eat for Better Mental Health.” Eating Well, 13 May 2021, https://www.eatingwell.com/article/7902827/foods-to-eat-for-better-mental-health/.

Banana:

According to Very Well Mind,

bananas may play a more indirect role by shoring up the amount of serotonin the brain is able to produce.³ The body needs other nutrients to properly make and use serotonin, including vitamin B6,⁴ and bananas are an especially rich source of this vitamin. 

If a diet inadequate in vitamin B6 is contributing to low levels of serotonin, dietary changes may help—but that doesn’t mean eating one banana a day will be enough to improve your mood (Schimelpfening).

Schimelpfening, Nancy. “Does Eating Bananas Improve Your Mood?” Very Well Mind, 10 February 2022, https://www.verywellmind.com/bananas-increase-serotonin-fact-or-fiction-1066923

If you aren’t aware of the importance of serotonin, read what Harvard Health Publishing, Harvard Medical School says about it:

Serotonin can stave off depression and provide a feeling a euphoria.

When you feel happy and all seems right with the world, you’re feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as a host of other functions (Watson).

Watson, Stephanie. “Serotonin: The natural mood booster.” Harvard Health Publishing, Harvard Medical School, 20 July 2021, https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster

Yogurt:

According to Medical News Today, I found the following about Greek yogurt (probiotic yogurt),

Research suggests that consuming probiotic yogurt is beneficial for a person’s mental health.

A 2016 study found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.

This effect is likely due to to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine (Burgess).

Burgess, Lana. “8 health benefits of Greek yogurt.” Medical News Today, 25 September 2018, https://www.medicalnewstoday.com/articles/323169

Almond Milk

Vanilla Extract

Last Saturday

I jumped into my kitchen with my notepad of ideas and started making my first smoothie creation. Studying foods for mental health and sketching ideas were all worth it because my first smoothie was complete and the only thing left to do was to try it.

My very first smoothie recipe was a hit in my house for my husband and me. We found that the single-serve blender did the best blend job. This beautiful purple drink was smooth to drink.

It was refreshing and I look forward to seeing if drinking smoothies consistently will contribute to improvements to my mental health and overall wellbeing. This is just the start!

I’d love for you to try this recipe at home.

Once you’ve tasted it, come back and let me know your thoughts.

The recipe is below!

Enjoy.