Raspberry Smoothie Recipe: Mood Support and Brain Food

For those among us having many irons in the fire, meal preparation may be a dream as opposed to a reality these days. But it doesn’t always have to be the case. If healthiness is your priority, you might just have to find a way to make nutritious foods yourself – a task often easier said than done.

Below is a quick recipe for the super-busy person, who also wishes to be super-healthy.

Let us take a look at what it has to offer you and how to prepare it now.

Thiamin (B1) and riboflavin (B2) both lower the risk of pre-menstrual syndrome (PMS) symptoms by 35% when taken from a food source.

PMS is associated with symptoms such as bloating, irritability and mild to severe mood swings. “The American College of Obstetricians and Gynecologists estimates that at least 85 percent of menstruating women have at least 1 PMS symptom as part of their monthly cycle… and 3-8% with severe symptoms requiring treatment.”

Folate helps with brain support, it is crucial to facilitate proper brain function, and it plays a very important role in mental and emotional health. A deficiency in folic acid (B9) can result in irritability, poor memory and mental sluggishness. It is especially important for a healthy pregnancy and the brain development of children from womb to adolescence.

Omega 3 fatty acids are crucial to the development of fetal brain and retina development. They also play an important role in the prevention of perinatal depression. These fatty acids are highly concentrated in the brain and important for memory and have a strong impact on mood and lifting symptoms of depression.

If you want a nutritional-high, blend together the following:


1 cup Raspberries 

1 cup Spinach

¼ cup Walnuts  

½ cup Sunflower Seeds 

2-3 cups Almond Milk

Honey, to taste


  1. Add milk to the blender.
  2. Add ice and raspberries, if frozen.
  3. If raspberries are fresh, add after the ice.
  4. Add everything else.
  5. Blend all ingredients in a blender.
  6. Start on a low setting and gradually increase to high.
  7. Blend for 1-3 minutes, depending on the power of your blender.

If your smoothie is too thick, try adding some more almond milk.

Final step: Serve, share and enjoy!


  1. http://www.fortitechpremixes.com/research/high-thiamine-and-riboflavin-intake-associated-with-reduced-incidence-of-pms/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076657/
  3. http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Riboflavin.aspx
  4. http://umm.edu/health/medical/altmed/supplement/vitamin-b9-folic-acid
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/
  6. https://www.psychologytoday.com/articles/200301/omega-3s-boosting-mood
  7. http://americanpregnancy.org/pregnancy-health/nutrients-vitamins-pregnancy/