A Homemade Tzatziki Recipe for a Calmer Mind | Mental Health Recipes

 Well-known in Greek cuisine, tzatziki is by far my favorite summer dip (sorry, hummus!).

Its fresh taste combined with probiotic Greek yogurt has tons to offer the tastebuds but also plenty for your mental well-being. 

Ever heard of the gut-brain axis? If not, keep reading to find out how your gut and mental health are intricately linked.

And if you already know what this is, well, hang tight because we’re going to revisit this all in one moment. First, let’s whip up this yummy dip!

The Best (And Easiest) Homemade Tzatziki

The best part about this recipe is that you may already have these ingredients hanging around.

It also takes only about five minutes to throw together and it can seriously elevate a regular ol’ grilled chicken dish. It also pairs well with pita bread, naan bread, veggies, or even kebabs.

So, how can you make this easy but delicious dip?

How Tzatziki Can Boost Your Mental Wellness

To truly understand how tzatziki helps elevate your mental health to a whole other level, we need to, first, dig into the gut-brain axis.

So, what is it? And how does it relate to this yummy dip?

What is the Gut-Brain Axis?

The gut-brain axis is a bidirectional communication between the gastrointestinal and central nervous systems. This complex network involves neural, endocrine, and immune pathways that allow the gut and brain to influence each other’s functions and behaviors.

Research has shown that the gut microbiome, the collection of microorganisms living in our digestive tract, plays a crucial role in brain function and behavior through various mechanisms—including the production of neurotransmitters and the modulation of immune responses.

And yes, this has tons to do with that tzatziki recipe, primarily in terms of the probiotic effects of Greek yogurt. So, let’s go a layer deeper!

Greek Yogurt & Probiotics

The main ingredient in tzatziki, Greek yogurt, is a rich source of probiotics—live microorganisms that give way to various health benefits. These benefits arise largely due to the fact that probiotic feed the “good” bacteria in the gut. This then has a cascading effect on our cognitive function, digestion, and immune system (don’t worry; it’s all good stuff!).

In fact, research suggests that probiotics may play a key role in reducing depression symptoms and potentially preventing them altogether. In other words, by simply altering the gut microbiota, we may be able to improve our mood and mental well-being.

On top of the mental health benefits, probiotics are also thought to lower inflammation, improve immunity, and contribute to better digestion.

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Cucumber: Not Just Water!

Cucumber, another key ingredient in tzatziki, is refreshing and packed with nutrients that may support mental health. Cucumbers are rich in antioxidants, particularly flavonoids and tannins, which have been shown to have neuroprotective properties.

Cucumber is further thought to have anxiolytic (anti-anxiety) effects. While human studies are needed to confirm these effects, the antioxidants in cucumber may help protect brain cells from oxidative stress, potentially supporting overall cognitive function and mental well-being.

Additionally, cucumbers have a high water content, contributing to proper hydration. Adequate hydration is crucial for optimal brain function, with even mild dehydration potentially affecting mood and cognitive performance.

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Garlic: A Powerful Anti-Inflammatory?

Garlic, a staple in tzatziki, has been used for medicinal purposes for thousands of years.

Recent research has begun to uncover its potential benefits for mental health, primarily through its anti-inflammatory properties.

Chronic inflammation has been linked to various mental health disorders, including depression and anxiety. However, garlic’s anti-inflammatory effects may help counteract this. Inevitably, other aspects also play a part here, but every little bit counts!

Olive Oil Provides a Dose of Healthy Fats

Although not always included in traditional recipes, many versions of tzatziki incorporate olive oil.

This Mediterranean staple is rich in monounsaturated fats and polyphenols, which have been associated with various health benefits; these include improved cognitive function and reduced risk of depression.

Research has further found that olive oil consumption was associated with improved cognitive function.

And get this: it’s also linked to reduced depression. Now, while tzatziki alone may not provide significant amounts of olive oil, its inclusion as part of a Mediterranean-style diet (along with proper exercise and other healthy lifestyle choices) could contribute to overall mental wellness.