Juices are a nutritious and convenient way to nourish your brain and support overall cognitive function. This is because these beverages are loaded with vitamins, antioxidants, and essential nutrients. Depending on the ingredients, certain juices can help improve memory, boost mood, and help you focus.
We checked in with various health experts to learn about six different juice recipes that can promote sharper thinking, better concentration, and a better mood. They revealed that some of the best options are blueberry-spinach memory booster, citrus mood lifter, and green focus energizer. Read on to discover all six!
1. Blueberry-Spinach Memory Booster
Michael O. McKinney, physician at Healthy Outlook, says blueberries are a powerful fruit that contain high levels of antioxidants, particularly flavonoids like anthocyanins. This helps with memory because they can protect the neurons and improve communication between them.
Additionally, he notes, "Folate and vitamin K are beneficial in the fists of spinach and are used in the synthesis of neurotransmitters that are central to memory. It also has omega-3 fatty acids, which make up the outer structure of the brain and its efficiency. The spice turmeric contains curcumin, and numerous studies have established that it protects the brain against inflammation and oxidative stress and even enhances memory and mood."
Ingredients: 1 cup blueberries, 1 cup fresh spinach, 1 banana, ½ cup almond milk, 1 tbsp chia seeds, ½ tsp turmeric, ice cubes (optional).
Instructions: Blend all the ingredients until smooth. Add ice for a refreshing twist.
2. Citrus Mood Lifter
McKinney says that circus fruits are an ideal choice because of their vitamin C content. This “decreases oxidation stress and increases levels of serotonin, which enhances one's mood. The herb increases serotonin levels in the body and works to prevent anxiety. Cinnamon has positive effects on cognition as well as mood changes.”
Ingredients: 2 oranges, 1 lemon, 1 tsp honey, 1 small piece of ginger, ¼ tsp cinnamon, water as needed.
Instructions: Juice the oranges and lemon. Mix with ginger, honey, and cinnamon to create the appropriate texture with the use of water.
3. Green Focus Energizer
We’ve all heard of the benefits of green juice by now, but McKinney adds that the “natural sugars” in this juice can help “power the brain and extend focus,” thanks to the green apples.
“Green apple also gives natural sugars that help to power the brain and extend focus. Kale is also very rich in Vitamin B6 and folic acid, which aid in the formation of neurotransmitters. Avocado provides good fat for the brain to provide it with energy for the day, and flax seed is the source of omega-3 for focus and improved memory."
Ingredients: 1 medium green apple, 1 cucumber, 1 cup of kale, 1 stalk of celery, ½ avocado, 1 tablespoon flax seeds, water or coconut water.
Instructions: It is advisable to mix all the components until a smooth paste forms. Coconut water should also be added considering its nutritional and hydrating benefits.
4. Beet-Ginger Focus Juice
Jung Baccam, nurse practitioner at Atlas Ketamine, says beets are packed with nitrates, which can help increase blood flow to your brain and boost cognitive function while keeping you more alert.
"Ginger is known for its ability to reduce inflammation, which can affect mood and concentration. Apples are rich in antioxidants like quercetin, which protect brain cells from damage and help sustain mental sharpness. Carrots, with their beta-carotene, also support brain health, and lemon gives a shot of vitamin C to fight free radicals that can age your brain. Altogether, this juice is like a wake-up call for your brain.”
Ingredients: 1 small beet (peeled and chopped), 1 apple (cored and chopped), 1-inch piece of fresh ginger (peeled), 1 carrot (peeled), juice of 1/2 lemon.
Instructions: Either run everything through a juicer or blend it and strain to remove the pulp. Drink immediately for best results.
5. Avocado-Cacao Mood Enhancer Smoothie
Avocados are filled with healthy fats, particularly monounsaturated fats, which can keep the brain cells happy and fired up, says Buccam.
"When your brain cells are healthy, your memory improves. Cacao (yes, real chocolate!) contains compounds that increase the production of feel-good chemicals like serotonin, which can boost your mood and reduce stress. Almond milk provides vitamin E, a strong antioxidant that protects brain cells from aging. Honey gives a natural energy lift without the crash, while cinnamon helps with cognitive function by increasing blood flow to the brain. This smoothie is like a hug in a glass—perfect for when you need an emotional and mental pick-me-up.”
Ingredients: 1/2 ripe avocado, 1 tablespoon raw cacao powder, 1 cup almond milk (or another plant-based milk), 1 tablespoon honey (or maple syrup), 1/4 teaspoon cinnamon.
Instructions: Blend all ingredients until creamy and smooth. Serve chilled.
6. Tart Cherry Powder
Most people haven't heard of this one, but Trista Best, MPH, RD, LD, says, "Tart cherry powder is a nutraceutical that has been gaining popularity recently for its significant antioxidant content and dense nutrition."
She adds that it's become popular among athletes who also use it for recovery benefits. While tart cherry powder can minimize arthritis and inflammation, Best notes that "studies have shown it to be effective in reducing inflammatory markers. The antioxidant content of tart cherry powder may also play a role in reducing or slowing degenerative brain disorders by improving brain cell health."
She instructs to mix the powder in juices or smoothies and recommends starting with a small dose, around 1000 mg, and slowly “find the dosage that works for your needs.” Noted!
