Ginger Yogurt and Blueberries

Overview

This anti-inflammatory polyphenol-rich breakfast bowl combines ginger's anti-inflammatory properties with blueberry polyphenols, omega-3 rich seeds and nuts, and probiotic yogurt. The combination of gingerols, anthocyanins, ALA omega-3, and gut-supporting probiotics makes this an ideal morning meal to support dopamine production for focus and attention while reducing inflammatory load.

Ingredients

• 150 g full-fat Greek yogurt
• ½ cup fresh blueberries
• 1 tbsp mixed seeds (chia, flax, pumpkin)
• 1 tbsp crushed walnuts
• ½ tsp grated ginger
• ½–1 tsp raw honey
• Optional: cinnamon, EVOO

Method

1. Mix yogurt + ginger.
2. Add blueberries, seeds, walnuts.
3. Drizzle honey.
4. Serve.

Extra Guidance

Nuts and seeds are high calorie and high omega 6 density; used sparingly and gauge amounts.

Nutrition

~350 kcal · 18 g protein · high fiber · moderate polyphenols · omega-3 from seeds and nuts

Brain Health Notes

• Ginger inhibits NF-κB, reducing neuroinflammation.
• Blueberries provide anthocyanins that support cognitive function.
• Seeds provide ALA omega-3 and magnesium for neurotransmitter synthesis and membrane fluidity.
• Yogurt supports gut–brain signaling through probiotics and postbiotic compounds.

Foods

9 foods in this recipe

Blueberries

Polyphenol-rich berries supporting cognitive function and antioxidant networks

Substances: Manganese, Vitamin C (Ascorbate)

Chia Seeds

ALA omega-3, fiber, and minerals

Substances: ALA (Alpha-Linolenic Acid), Calcium, Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

Cinnamon

Glycemic control, insulin sensitivity, and cognitive support

Substances: Cinnamaldehyde

Extra Virgin Olive Oil

Polyphenol-rich oil with CoQ10, hydroxytyrosol, and anti-inflammatory properties

Substances: Coenzyme Q10 (CoQ10), Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Flax Seeds

ALA omega-3 and soluble fiber source

Substances: ALA (Alpha-Linolenic Acid), Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

Ginger

Gut-brain axis support and anti-inflammatory; prokinetic for SIBO

Pumpkin Seeds

High zinc, tryptophan, and magnesium for neurotransmitter support

Substances: Iron, Magnesium, Tryptophan, Tyrosine, Zinc

Walnuts

ALA omega-3, polyphenols, and ellagitannins for urolithin A production

Substances: ALA (Alpha-Linolenic Acid), Copper, Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Urolithin A, Valine

Yogurt

Fermented dairy providing probiotics and complete protein

Substances: Calcium, Histidine, Isoleucine, Leucine, Lysine, Magnesium, Methionine, Phenylalanine, Potassium, Threonine, Tryptophan, Tyrosine, Valine, Vitamin B12 (Cobalamin), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Zinc

Biological Target Matrix

Gut Microbiome

Substance	Foods	Mechanism of Action
Urolithin A	Walnuts	Produced from ellagitannins by gut bacteria; production varies by individual gut microbiome composition, particularly Firmicutes-to-Bacteroidetes ratio; higher polyphenol intake and microbial diversity increase urolithin A production

Inflammation

Substance	Foods	Mechanism of Action
ALA (Alpha-Linolenic Acid)	Chia Seeds, Flax Seeds, Walnuts	Essential omega-3 precursor; limited conversion to DHA/EPA; contributes to omega-3 pool for anti-inflammatory effects
Copper	Walnuts	Participates in redox enzymes and antioxidant networks
Hydroxytyrosol (Olive Polyphenol)	Extra Virgin Olive Oil	Strong anti-inflammatory profile; contributes to neuroprotective effects of extra-virgin olive oil
Linoleic Acid (LA, n-6)	Chia Seeds, Flax Seeds, Walnuts	Essential omega-6 fatty acid; precursor to arachidonic acid and eicosanoids; excessive n-6:n-3 ratios may skew toward pro-inflammatory eicosanoids
Oleocanthal	Extra Virgin Olive Oil	NF-κB inhibition; strong anti-inflammatory effects similar to ibuprofen; contributes to neuroprotective effects of extra-virgin olive oil
Oleuropein	Extra Virgin Olive Oil	Anti-inflammatory properties; contributes to neuroprotective effects of extra-virgin olive oil
Urolithin A	Walnuts	Powerful antioxidant; supports anti-inflammatory effects
Vitamin C (Ascorbate)	Blueberries	Antioxidant properties; supports anti-inflammatory effects
Zinc	Yogurt, Pumpkin Seeds	Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc

Neurochemical Balance

Substance	Foods	Mechanism of Action
Calcium	Yogurt, Chia Seeds	Essential for nerve impulse transmission and neurotransmission
Copper	Walnuts	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Pumpkin Seeds	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Yogurt, Chia Seeds, Flax Seeds, Pumpkin Seeds, Walnuts	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
Phenylalanine	Yogurt, Chia Seeds, Flax Seeds, Walnuts	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Yogurt	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Yogurt, Chia Seeds, Flax Seeds, Pumpkin Seeds, Walnuts	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosine	Yogurt, Pumpkin Seeds	Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis
Tyrosol	Extra Virgin Olive Oil	Neuroprotective effects; contributes to brain health benefits of extra-virgin olive oil
Vitamin B12 (Cobalamin)	Yogurt	Supports neurotransmitter production through methylation; essential for myelin synthesis
Vitamin C (Ascorbate)	Blueberries	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Yogurt, Pumpkin Seeds	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation

Oxidative Stress

Substance	Foods	Mechanism of Action
ALA (Alpha-Linolenic Acid)	Chia Seeds, Flax Seeds, Walnuts	Essential omega-3 fatty acid; contributes to antioxidant and membrane support
Coenzyme Q10 (CoQ10)	Extra Virgin Olive Oil	Part of antioxidant network; works synergistically with vitamin E, vitamin C, lipoic acid, and glutathione
Copper	Walnuts	Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress
Hydroxytyrosol (Olive Polyphenol)	Extra Virgin Olive Oil	Potent antioxidant polyphenol; supports antioxidant defenses
Linoleic Acid (LA, n-6)	Chia Seeds, Flax Seeds, Walnuts	Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone
Manganese	Blueberries, Chia Seeds, Flax Seeds, Walnuts	Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
Oleacein	Extra Virgin Olive Oil	Antioxidant properties; activates NRF2 pathway; supports antioxidant defenses and neuroprotection
Oleuropein	Extra Virgin Olive Oil	Antioxidant polyphenol; works within the polyphenol network in olive oil
Tyrosol	Extra Virgin Olive Oil	Antioxidant properties; supports antioxidant defenses
Urolithin A	Walnuts	Powerful antioxidant; supports antioxidant defenses
Vitamin C (Ascorbate)	Blueberries	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Zinc	Yogurt, Pumpkin Seeds	Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper