There’s nothing sexier than supporting brain health and longevity right now. With so much research coming out on the connection between lifestyle and mental health and how all roads lead back to the gut/brain connection, it helps to know that the foods we eat are playing a huge role. Below are 3 of my favorite go-to anti-inflammatory smoothies to support gut health and provide ample food-as-medicine to all areas of the body. 

Food as Medicine Highlights

Grass Fed Whey Protein
Lean body mass = Longevity. 
But after age 30 our muscle mass begins to decline.. Adequate protein like grass-fed whey will help replenish muscles, support the immune system, and provide wonderful anti-aging benefits especially when done along with weight-bearing exercise. 

*For suggestions on whey as well as dairy free proteins, jump onto my dispensary for targeted recommendations that are not sold in stores or vitamin shops.

Turmeric
One of the most studied herbs for its high concentration of curcumin which has potent anti-inflammatory and antioxidant properties. It helps boost DHA in the brain which is essential for its development. It also helps to manage inflammatory conditions like hyperlipidemia, arthritis, and metabolic syndrome as well as anxiety. Even more exciting, studies done at even the culinary dose show that curcumin has the potential to decrease amyloid plaque, a marker of brain aging along with alanine aminotransferase, a marker of liver injury. 

Coconut milk/Coconut Oil
Coconut milk- Known as a “miracle liquid” in certain cultures, is made by blending the meat of the coconut and then straining it.  The oil is made from pressing the flesh of the meat. Both have similar properties. Coconut contains stable saturated fats which are famous for actually improving cardiovascular profiles (not the opposite). It also contains lauric acid, a medium chain fatty acid (also found in breast milk) that provides the body with sustainable energy and supports metabolic health.  It’s also a great source of electrolytes and helps improve exercise performance. I love to add full fat coconut milk to shakes since it also aids in satiety and is quite delicious. The oil is wonderful for cooking (medium heat).

Cinnamon
Delicious spice that has been shown to lower fasting blood glucose making it a great addition for those with insulin resistance or diabetes. Cinnamon also has antimicrobial, anti-inflammatory, and anticancer properties and also boosts the cardiovascular profile with its lipid-lowering properties. It’s also shown to support neurological disorders such as Parkinson’s and Alzheimer’s diseases. 

Blueberries
In our house, we call these “brain-berries”. Blueberries contain anthocyanins, or phytochemicals (plant compounds) that provide multi-systemic support to the entire body. With potent anti-inflammatory and antioxidant properties, they support cardiovascular, metabolic, and neurological health

But my favorite of all, studies are looking at these beauties for their role in gut health and slowing down the aging process. Choose organic for berries when possible.

Flaxseed
Mostly know for their plant-based source of omega 3 fatty acids, flaxseeds contain powerful lignans that are also high in fiber, minerals, and plant based proteins. One of the best foods to consume for cardiovascular health and also amazing for shiny hair and glowing skin. Add 1 Tbsp of ground flaxseeds to your smoothies and be sure to store in the fridge or freezer. 

Here are 3 Smoothies that fit the bill

References
Wu A, Noble EE, Tyagi E, Ying Z, Zhuang Y, Gomez-Pinilla F. Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders. Biochim Biophys Acta. 2015;1852(5):951-961. doi:10.1016/j.bbadis.2014.12.005

Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092 

St-Onge MP, Ross R, Parsons WD, Jones PJ. Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obes Res. 2003;11(3):395-402. doi:10.1038/oby.2003.53

Davis PA, Yokoyama W. Cinnamon intake lowers fasting blood glucose: meta-analysis. J Med Food. 2011;14(9):884-889. doi:10.1089/jmf.2010.0180 

Rao PV, Gan SH. Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med. 2014;2014:642942. doi:10.1155/2014/642942

Wilhelmina Kalt, Aedin Cassidy, Luke R Howard, Robert Krikorian, April J Stull, Francois Tremblay, Raul Zamora-Ros, Recent Research on the Health Benefits of Blueberries and Their Anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236, https://doi.org/10.1093/advances/nmz065

Yang J, Min S, Hong S. Therapeutic Effects of Fermented Flax Seed Oil on NC/Nga Mice with Atopic Dermatitis-Like Skin Lesions. Evid Based Complement Alternat Med. 2017;2017:5469125. doi:10.1155/2017/5469125