Blueberry Brain Superfood Smoothie


Did you know the regular consumption of blueberries can enhance mood, mobility and reduce your risk of coronary artery disease? And studies show blueberry positive effects on brain function in both adults and children. Instead of turning to energy drinks and excess caffeine, try this superfood smoothie loaded with fruits, seeds and probiotics. This simple superfood smoothie is nutrient-packed, fiber-filled, delicious and made with ingredients to provide the nutritional support needed for a healthy brain and a productive day!


Download The Recipe HERE:

Blueberry Brain Superfood Smoothie
.pdf
Download PDF • 1.49MB

About The Ingredients:

· Blueberries: Evidence accumulated at Tufts University suggests that the consumption of blueberries may help improve or delay short term memory loss. Research also shows that this readily available fruit may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

· Avocados: Avocados are packed with omega-3 fatty acids that promote healthy blood flow and support nerves in the brain. They are also full of several important nutrients for the brain including folate, vitamin C, vitamin E, and copper.

· Turmeric: Research has shown that inflammation is the “universal brain destructor” and this spice is packed with curcumin, one of the most potent and naturally occurring anti-inflammatory agents ever identified.

· Hemp, Flax and Chia Seeds: Studies have found that a higher overall nut and seed intake was linked to better brain function in older age, due to their rich sources of the antioxidant like vitamin E and omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue. Chia Seeds are exceptionally high in fiber and omega-3 fatty acids. Flaxseeds are the definition of a superfood for being loaded with nutrients, omega-3 fats, lignans, fiber and protein.


Ingredients

· 1.5 Cups Frozen Blueberries

· 1/2 Medium Avocado or 1/2 Cup Frozen Avocado

· 1 Banana

· 2 Cups Water

· 1 Tbsp Chia Seeds

· 1 Tbsp Hemp Seeds

· 1 Tbsp Ground Flaxseed

· 1/4 Tsp Turmeric

· 2 pinches of black pepper (to help absorb the turmeric)

· 1 scoop vegan vanilla protein (optional)


Instructions:

  1. Add almond milk, frozen blueberries, banana and avocado to blender. Blend together until smoothie & creamy.

  2. Add chia seeds, flaxseeds, hemp seeds, turmeric and optional protein powered to blender. Blend until even distribution.

  3. Pour into glass and serve immediately or store in fridge with lid until ready to drink

  4. Tips: You can also add 1/4 tsp acai or alma powder for added taste and antioxidants.


Download The Recipe HERE:

Blueberry Brain Superfood Smoothie
.pdf
Download PDF • 1.49MB

Scientific References:

· James LJ, Funnell MP, Milner S. An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack. Appetite. 2015;95:132-7.

· Carey AN, Galli RL. Mitigating the effects of high fat diet on the brain and behavior with berry supplementation. Food Funct. 2017;8(11):3869-3878.

· Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000.

· Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012;72(1):135-43.

· Bowtell JL, Aboo-bakkar Z, Conway ME, Adlam AR, Fulford J. Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation. Appl Physiol Nutr Metab. 2017;42(7):773-779.

· Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr. 2016;55(6):2151-62.

· Miller MG, Hamilton DA, Joseph JA, Shukitt-hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2017.

· N Hishikawa, Y Takahashi, Y Amakusa, Y Tanno, Y Tuji, H Niwa, N Murakami, U K Krishna. Effects of turmeric on alzheimer’s disease with behavioral and psychological symptoms of dementia. Ayu. 2012 Oct-Dec; 33(4): 499–504.

· J M Ringman, S A Frautschy, E Teng, A N Begum, J Bardens, M Beigi, K H Gylys, V Badmaev, D D Heath, L G Apostolova, V Porter, Z Vanek, G A Marshall, G Hellemann, C Sugar, D Masterman, T J Montine, J L Cummings, G M Cole. Oral curcumin, for alzheimer’s disease: tolerability and efficacy in a 24-week randomized, double blind, placebo-controlled study. Alzheimers Res Ther. 2012 Oct 29;4(5):43.

· T Ahmed, A Gilani. Therapeutic potential of turmeric in Alzheimer’s disease: Curcumin or curcuminoids? Phytother Res. 2014 Apr;28(4):517-25.

· A V Witte, L Kerti, H M Hermannstädter, J B Fiebach, S J Schreiber, J P Schuchardt, A Hahn, A Flöel. Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cereb Cortex. 2014 Nov;24(11):3059-68.

· B Sarter, K S Kelsey, T A Schwartz, W S Harris. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015 Apr;34(2):212-8.

· G L Bowman, H H Dodge, N Mattek, A K Barbey, L C Silbert, L Shinto, D B Howieson, J A Kaye, J F Quinn. Plasma omega-3 PUFA and white matter mediated executive decline in older adults. Front Aging Neurosci. 2013 Dec 16;5:92.

· W S Harris, J V Pottala, S A Varvel, J J Borowski, J N Ward, J P McConnell. Erythrocyte omega-3 fatty acids increase and linoleic acid decreases with age: observations from 160,000 patients. Prostaglandins Leukot Essent Fatty Acids. 2013 Apr;88(4):257-63.

· Scott TM, Rasmussen HM, Chen O, Johnson EJ. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9):919.

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