A vibrant, nourishing blend designed to support focus, memory, and overall brain health – packed with antioxidants, healthy fats and a little golden spice.

A recent bout of concussion had me bed bound for a couple of weeks (read the full story over here), so naturally I started researching brain health ~ foods that could support healing and help lift the foggy feeling that concussion brings.

It led me to this smoothie ~ one I began making daily. It’s nourishing, tasty and every single ingredient was chosen with the brain in mind:

• Berries → packed with antioxidants that protect brain cells from oxidative stress and support memory.
• Turmeric → rich in curcumin, a natural anti-inflammatory that can cross the blood–brain barrier and boost mood.
• Avocado → full of healthy fats and vitamin E to keep blood flowing smoothly to the brain and protect against oxidative stress.
• Coconut water → naturally hydrating and full of electrolytes like potassium, which are essential for nerve signalling.
• Cucumber → high in water and antioxidants to keep the brain hydrated and inflammation in check.
• Chia seeds → tiny but mighty, with omega-3s that help build healthy brain cell membranes.
• Flax seeds → another plant-based source of omega-3s, plus lignans that protect against oxidative stress.
• Pumpkin seeds → rich in magnesium, iron, zinc, and antioxidants ~ they support memory, mood and overall brain health while also helping to calm the nervous system.
• Saffron → the sunshine spice ~ known for lifting mood and supporting neurotransmitter balance.
• Dates → natural sweetness with slow-release energy, keeping the brain fuelled without the sugar crash.

(Scroll to the bottom for a deeper dive into each ingredient).

Together the ingredients create a smoothie that’s tasty, but also deeply supportive for focus, memory and mood (+ a bonus: all these ingredients make for extra glowy skin too).

I hope you enjoy x

Field Notes

The spice saffron has been studied for its positive effects on mood and cognition. Several clinical trials suggest it can be as effective as some conventional antidepressants for mild to moderate depression, but without the side effects. The belief is that saffron’s compounds (like crocin and safranal) help boost serotonin and protect brain cells from oxidative stress. I’m currently dreaming up a saffron + kefir panna-cotta (a bit like this one) to try next.

A deeper dive into each ingredient:

🫐 Berries

Rich in antioxidants like anthocyanins, berries help protect brain cells from oxidative stress and inflammation. They’ve been linked to improved memory and cognitive function, making them one of the best foods for long-term brain health.

✨ Turmeric

Fresh turmeric contains curcumin, a powerful anti-inflammatory compound. It can cross the blood–brain barrier and is thought to support memory, protect against cognitive decline, and even boost mood.

🥑 Avocado

Avocados are packed with healthy monounsaturated fats that support blood flow, keeping the brain nourished with oxygen and nutrients. They’re also high in vitamin E, which helps protect brain cells from oxidative stress.

🥥 Coconut Water

Naturally hydrating, coconut water is rich in electrolytes like potassium, which is essential for proper nerve signalling in the brain. Staying hydrated is key for focus and mental clarity.

🥒 Cucumber

Cucumbers are hydrating and refreshing, providing antioxidants and compounds that help reduce inflammation. Their high water content supports overall brain function by keeping you hydrated and balanced.

🌱 Chia Seeds

Chia seeds are tiny powerhouses of omega-3 fatty acids, which are crucial for building healthy brain cell membranes. They also provide fibre and protein, supporting steady energy and focus.

🌿 Flax Seeds

Like chia, flax seeds are rich in plant-based omega-3s (ALA) that nourish the brain and support cognitive function. They also contain lignans, which may help protect against oxidative stress.

🎃 Pumpkin seeds

Rich in magnesium, iron, zinc, and antioxidants, they support memory, mood, and overall brain health while also helping to calm the nervous system.

🌸 Saffron

Often called the “sunshine spice,” saffron has been studied for its potential to enhance mood and even ease symptoms of depression. It contains compounds that support neurotransmitter balance, giving the brain a natural lift.

🍯 Dates

Dates provide natural sweetness while also being a source of fibre, minerals, and antioxidants. Their slow-release sugars give the brain a steady stream of energy without the crash that refined sugar brings.