Science supports a smoothie habit.
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But most of these nutrients get destroyed when they’re cooked, canned, or otherwise processed. There are exceptions: Carotenoids, like those in carrots and dark leafy greens, actually become more abundant when exposed to high temps, she says.
While most can’t stand the heat, antioxidants can hold their own in the freezer. “Pop frozen fruits and vegetables straight into a smoothie, and you won’t lose any nutrients,” Brookie adds.
Even eating one extra serving of raw produce per day can significantly boost your mental health, she says. The benefits level off once you reach eight daily servings. (So don’t go overboard if you find raw veggies lead to bloating.)
Opt for these fruits and vegetables, which the study found had the most mood-boosting benefits: Apples, bananas, carrots, lettuce, berries, cucumbers, kiwis, dark leafy greens like spinach, and citrus fruits like grapefruit.
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