If you are looking simply for the smoothie recipe for omega 3 brain health, skip to the bottom but if you want to learn more about the benefits and various sources of omega-3’s, keep reading below!
As I work on my applications for graduate school and begin organizing the details of each and every thing that I need to have ready to apply, I’ve realized this is the first semester in years that I haven’t had any classes. While I love all the opportunities I’m having with my current freedom, I look forward to next year and really being able to delve into my study of the human body and nutrition. This might be why I’ve started taking so many “self study” courses lately.
With all these thoughts going on in my head I’ve been thinking much more about my diet- specifically, its general lack of Omega-3’s. Omega-3 fatty acids are essential for human health and play a particularly important role in brain function, including memory and general performance. In today’s standard Western diet it’s much more common to have higher amounts of Omega-6’s, which are known to cause more inflammatory responses (whereas Omega-3s have anti-inflammatory properties). Both are essential to human health but the ideal ratio is to have as close of a 1:1 ratio of Omega-3 to Omega-6 fatty acids as possible.
The good news is, if you know what to look for, there are a lot of really delicious, healthy brain food options! This includes fatty foods like salmon, tuna, avocados and walnuts. Flax seeds and chia seeds and blueberries also make a great option and can easily be added to granola or smoothies!
While I don’t typically have salmon or tuna in the house due to locality and sustainability reasons, I do have most of the pantry items including chia and flax seeds. Avocadoes and blueberries come and go in the house, but they make for perfect smoothie additions. This smoothie makes for an easy breakfast or a great snack and is packed full of Omega-3 fatty acids to help boost that brainpower!
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Brain Boosting Smoothie
2 TBSP Raw Cacao
1 TBSP Chia Seeds
1 Cup Chopped Kale
1/2 Cup Milk (or non-dairy alternative of choice)
1 Small Banana (or 1/2 Large Banana)
1 TBSP Molasses*
½ Cup Ice
Note: Molasses is a great source of magnesium however for a sweeter taste, try using local honey or agave.
Add all ingredients to the blender with the ice on top. Bend!