Staying hydrated is of utmost importance during the summers. With temperature soaring through the roof (courtesy:Los Angeles), most of us are looking for cooling agents to take the heat off! Fruit smoothies are an easy way to nourish our body with essential nutrients. Here, I share with you, two scientifically proven recipes that aids in combating depression and anxiety.
Please note that this is in no way a replacement of your drugs and therapy, but can be used alongside your current treatment for faster recovery. These fruit smoothies come with no added sugar and make an excellent choice as a pre or post workout fuel or alongside a healthy breakfast.
- Banana and chia seed smoothie for depression
1 ripe Banana
1 tbsp chia seeds
1 ½ – 2 cups of milk
Handful of Ice cubes
Blend all ingredients together in a mixer, until it runs smooth and thick. Add extra milk to adjust consistency according to your preference. I like mine to be somewhere in-between – where it isn’t too thick that it becomes difficult to swallow or it runs too thin.
Bananas – These are a serious mood lifter. Banana contains Tryptophan (amino acid), Vitamins A, B6 and C, fiber, potassium, phosphorous iron and carbohydrate. Carbohydrates aid in absorption of Tryptophan in the brain, whilst Vitamin B6 helps in converting tryptophan into serotonin which is famously called as the happy hormone.
Chia seeds – There are umpteen studies that conclude chia seeds aid in fighting depression and mood swings. Chia seeds are loaded with Omega 3 fat (the good fat), iron, calcium and magnesium. Low dietary intake of beneficial omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is linked to depressed mood, hostility, and impulsive behavior
Milk – Milk is also a great resource for tryptophan and thus helps in elevating the mood by contributing to the release of serotonin
- Blueberry spinach smoothie
1 ripe banana
1 cup of spinach leaves
2/3rd cup of blueberries
½ cup of strawberries
Milk (or almond milk)
1 tbsp of honey (optional)
Handful of ice cubes
Blend all ingredients together in a mixed until smooth. If you are someone who does not fancy your greens, this is a great way for intake as you hardly notice it as the berries take over the taste and color. This smoothie is extremely healthy for someone fighting with depression and anxiety.
Spinach – Seratonin is a neurotransmitter that floats around our brain and helps us with happy emotions. The tryptophan found in spinach helps in elevating levels of serotonin in our brain. It is also rich in folate, another nutrient that helps in release of serotonin
Berries – All berries i.e blueberries, strawberries, blackberries and highly anti-oxidant. These have a healing power of repairing damaged cells called the free radicals. Our brain is particularly at risk of free radical damage when depression starts, this is a great way to combat that. Needless to say, they also are great for anti-aging.
Nourishing your body from inside is an important way of self-care. Be good to yourself.
References –
Dias, G., et al. (2012) The role of dietary polyphenols on adult hippocampal neurogenesis: Molecular mechanisms and behavioral effects on depression and anxiety. Oxidative medicine and Cellular longevity [Accessed 8/6/2017]
Georgia, E. (2017) Clinical Trial finds diet works for depression. Psychology Today. Available from: https://www.psychologytoday.com/blog/diagnosis-diet/201702/clinical-trial-finds-diet-works-depression. [Accessed 8/6/2017].
Samad, N., et al. (2017) Banana fruit pulp and peel involved in anti-anxiety and antidepressant effects while invigorate memory performance in male mice: possible role of potential antioxidant. Research Gate. [Accessed 8/6/2017]
Simoloka, A., et al. (2016) Reduce stress naturally. A science of medicine, art of care. Available from: http://www.tibb.co.za/articles/Reducing-stress-naturally.pdf [Accessed 8/6/2017]
This article was originally published on my blog - www.hearyourmind.org