Why this is good for your brain: Beets are one of the richest food sources of nitrate, which your body turns into nitric oxide, a molecule that widens blood vessels. In a small study, a high-nitrate diet increased blood flow to part of the frontal lobe in older adults, but effects on cognition are inconsistent (see our beets page). Blueberries add anthocyanins; ginger adds flavor.

Ingredients

Smoothie Base

  • 1 small beet, cooked or steamed (about 80g, peeled and quartered)
  • 1/2 cup blueberries (fresh or frozen)
  • 1/2 banana (fresh or frozen for thicker texture)
  • 1 inch fresh ginger, peeled
  • 1 cup coconut water
  • 1 tbsp hemp seeds (hemp hearts)

Optional Additions

  • 1/2 tsp ground cinnamon
  • 1 tbsp lemon juice
  • Small handful of spinach

Instructions

  1. Prepare the beet: Use a pre-cooked or steamed beet, peeled and quartered. Vacuum-packed cooked beets work well. To cook from raw, wrap it in foil, roast at 400F (200C) for 45 minutes, then let it cool.

  2. Combine the ingredients: Put the beet, blueberries, banana, ginger, coconut water and hemp seeds in a blender.

  3. Blend until smooth: Blend on high for 45-60 seconds. The beet turns the smoothie deep reddish-purple.

  4. Adjust consistency: Add more coconut water if it is too thick. If you used fresh fruit and want it cold, add a few ice cubes.

  5. Pour and serve: Pour into a glass and drink right away.

Why these ingredients

Beets are rich in inorganic nitrate, though the amount varies widely between beets. Bacteria on the tongue turn nitrate into nitrite, which the body then converts to nitric oxide. In an MRI study of 14 older adults (Presley 2011), a high-nitrate diet with 500 ml of beetroot juice raised blood flow to frontal white matter. This region is involved in planning and decision making. Overall brain blood flow did not change. One small beet provides much less nitrate than that juice. Leafy greens are another source of nitrate.

Blueberries provide anthocyanins, mainly malvidin and delphinidin. Small trials in older adults have found benefits on some memory tests after 12-16 weeks of daily blueberry juice or powder, with mixed results overall (see our blueberries page). Effects on BDNF have been seen mainly in animals.

Ginger contains gingerols and shogaols, compounds that block inflammatory signals in lab studies. Whether the amount in a smoothie affects inflammation in the brain is unknown.

Coconut water provides potassium and other electrolytes.

Hemp seeds add plant-based omega-3 ALA and protein.

The effects of dietary nitrate on blood vessels are short-lived, so regular intake matters more than timing. If you take blood pressure medication, nitrates or PDE5 inhibitors, ask your doctor before drinking beetroot regularly.

Sources

  • Presley, T. D., et al. (2011). Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide, 24(1), 34–42. doi:10.1016/j.niox.2010.10.002