Cheer Up With This Beet, Citrus and Avocado Rainbow Salad | Mental Health Recipes

Salads don’t have to be boring!

Quite the contrary: Salads can be filled with colors and many delicious and various flavors. In fact, they can nourish your body and brighten up your day. And this beet, citrus, and avocado salad has it all.

It can boost your mental wellness, as well as keep you coming back for more (yes, it’s that good!). So, if you’re humming and hawing about what to bring to that next get-together, or you’re unsure what to add to a side to your comforting chicken or beef roast, this salad might be it.

The Ultimate Cheerful & Colorful Beet, Citrus, and Avocado Salad

Beets are frequently underused veggies. Many find they taste bitter on their own. However, with the right combination, beets can really stand out. Plus, this root vegetable has tons of great nutrients, which can be advantageous for both your physical and mental well-being.

On top of this, the combination of citrus and avocado (and the homemade dressing) with feta and mint is perfection (in my opinion). So, let’s take a look at how you can create this delicious salad at home.

How This Beet, Citrus and Avocado Rainbow Salad Elevates Your Mental Well-Being

This colorful mix isn’t just a feast for the eyes but also for your health and wellness. With a wonderful array of fresh flavors, this one is bound to become a staple in your diet. But let’s dig deeper.

How do these ingredients support your brain and mental health?

The Power of Beets Involves Nitrates & Betaine

High in antioxidants and nitrates, beets can improve blood flow to the brain, which is crucial for cognitive function and mental health. Beets also contain betaine. This compound is known for its antidepressant effects, which can help you maintain a stable mood. 

Beyond that, betaine helps maintain metabolic function in various ways. For one, it regulates homocysteine levels, which, when high, can lead to various health problems and mental disorders. It also contributes to the maintenance of a normal blood volume and may have protective kidney effects.

Citrus Fruit is Rich in Vitamin C

Both grapefruit and oranges offer ample vitamin C to this salad medley. Vitamin C isn’t just linked with helping alleviate the symptoms of the common cold; it also can help improve stress, contributing to a better mood.

Vitamin C has been further found to regulate various neurotransmitters, including serotonin. Overall, experts seem to indicate that vitamin C plays an essential role in good mental health.

Avocados & Olive Oil Contain Healthy Fats

Avocado is a good source of omega-3 fatty acids. Meanwhile, olive oil contains a little omega-3 and omega-6 but also omega-9. Olive oil is also loaded with antioxidants, which can help lower inflammation in the body.

At the same time, omega-3s contribute to better brain health by enhancing memory, learning, cognitive wellness, and overall brain function. Additionally, omega-3 supplementation has been shown to have protective effects against Alzheimer’s disease and other neurodegenerative conditions. 

Related Article: Avocado Toast With Egg, Bacon, and Parmesan for Better Brain Health | Mental Health Recipes

Honey is a Healthy Sweetener

Surprisingly, a high sugar intake is associated with an increased risk of depressive symptoms. Yet, honey can provide similar sweetness, minus the ill health effects. On top of this, honey also contains plenty of powerful compounds and antioxidants that can further elevate your mental and physical health.

Related Article: 10 Ways to Cut Back on Sugar: Defeating the Sugar Monster

Fresh Mint May Keep You Alert

Beyond its refreshing flavor, mint may have a positive effect on alertness, cognitive function, and mood. However, more studies would solidify this link (but, at the same time, we all know the refreshing and surprising bite that mint can offer!).

Feta Cheese Enhances Serotonin Production

Feta cheese offers a source of calcium. This is great for your bones but also for neurotransmitter release and overall brain function. The presence of tryptophan in cheese can further contribute to the production of serotonin (AKA the “happy” hormone).