TUMERIC SMOOTHIE

Turmeric, a spice commonly used in Indian and Middle Eastern cuisine, has been gaining popularity for its potential health benefits. One area of interest is its ability to promote mental health. Turmeric contains an active ingredient called curcumin, which has been found to have anti-inflammatory and antioxidant properties that may support mental well-being.

Stress is a major contributor to many mental health issues, and curcumin has been shown to have a stress-reducing effect. A study published in the Journal of Affective Disorders (Sanmukhani et al., 2014) found that curcumin supplementation was effective in reducing symptoms of anxiety and depression in people with major depressive disorder. Another study published in the Journal of Clinical Psychopharmacology (Lopresti et al., 2018) found that curcumin had a positive effect on mood and cognitive function in healthy middle-aged adults.

Curcumin's anti-inflammatory properties may also be beneficial for mental health. Inflammation is associated with many mental health disorders, including depression, anxiety, and Alzheimer's disease. A study published in the Journal of Psychopharmacology (Lopresti et al., 2014) found that curcumin was effective in reducing depressive symptoms in people with major depressive disorder who had elevated levels of inflammation.

Curcumin has also been shown to have a positive effect on brain function. A study published in the American Journal of Geriatric Psychiatry (Small et al., 2018) found that curcumin improved memory and attention in people with mild cognitive impairment. Another study published in the Journal of Psychopharmacology (Cox et al., 2015) found that curcumin improved working memory and attention in healthy older adults.

Incorporating turmeric into your diet is easy and delicious. Turmeric can be used in a variety of dishes, such as curries, soups, and stews. It can also be added to smoothies, teas, and other beverages. Turmeric supplements are also available, but it is important to speak with a healthcare professional before starting any supplement regimen.

Turmeric and its active ingredient curcumin have the potential to support mental health by reducing stress, inflammation, and improving brain function. While more research is needed to fully understand the benefits of turmeric for mental health, incorporating this spice into your diet may be a simple and tasty way to support your overall well-being.

We created a recipe for a turmeric smoothie:

Ingredients:

• 1 banana

• 1 cup almond milk

• 1 tsp turmeric powder

• 1/2 tsp cinnamon

• 1/2 tsp ginger powder

• 1 tsp honey or maple syrup

• 1 tbsp chia seeds

• Handful of ice cubes

Instructions:

1. Peel the banana and slice it into small pieces.

2. Add the banana slices, almond milk, turmeric powder, cinnamon, ginger powder, honey or maple syrup, and vanilla extract to a blender.

3. Add the chia seeds and ice cubes to the blender.

4. Blend all the ingredients until smooth and creamy.

5. Pour the smoothie into a glass and enjoy!

Mental Health Benefits:

• Turmeric: Turmeric contains a compound called curcumin, which has anti-inflammatory and antioxidant properties that may help protect the brain and reduce symptoms of depression and anxiety.

• Ginger: Ginger has anti-inflammatory properties and may help reduce stress and anxiety.

• Chia seeds: Chia seeds are a good source of omega-3 fatty acids, which are important for brain health and may help reduce symptoms of depression.

• Banana: Bananas are a good source of vitamin B6 and tryptophan, which are involved in the production of neurotransmitters that regulate mood, such as serotonin.

• Cinnamon: Cinnamon has anti-inflammatory and antioxidant properties that may help protect the brain and reduce symptoms of depression and anxiety.

References:

Cox, K. H., Pipingas, A., & Scholey, A. B. (2015). Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. Journal of Psychopharmacology, 29(5), 642-651. doi: 10.1177/0269881114552744

Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: A randomised, double-blind, placebo controlled study. Journal of Affective Disorders, 167, 368-375. doi: 10.1016/j.jad.2014.06.001

Lopresti, A. L., Smith, S. J., Malvi, H., Kodgule, R., & Halgamuge, M. N. (2018). Curcumin for the treatment of major depression: A randomized, double-blind, placebo-controlled study. Journal of Clinical Psychopharmacology, 38(5), 449-455. doi: 10.1097/JCP.0000000000000944