Drinking an anti-inflammatory smoothie is a fast and effective way to reduce inflammation, which is a leading cause of many health conditions such as heart disease, arthritis, cancer, and Alzheimer’s.
Reducing inflammation in your body helps to boost your immune system and build up your natural defense to fight against disease-causing agents.
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The Role of Inflammation in Your Body
Inflammation is our body’s natural defensive response to external threats such as infections or toxins.
When your body detects injuries, it triggers a chemical response to release antibodies or increase blood flow to the injured area to attempt to heal itself. This acute inflammation process typically completes in a few hours to a few days.
Chronic inflammation happens when this defensive response lingers in the body, leaving it in a constant state of alarm.
Over time, chronic inflammation may have a negative impact on your tissues and organs and can lead to weight gain and diseases (source).
Causes of chronic inflammation include:
- autoimmune disorder
- untreated causes of acute inflammation due to infection or injury
- long-term exposure to irritants such as allergens, polluted air or industrial chemicals
- smoking
- drinking alcohol
- chronic stress
Diet also plays a crucial role in your body’s inflammatory response. Foods that can increase inflammation in some people include:
- processed meat, such as hot dog
- red meat
- processed sugar, such as high-fructose corn syrup
- refined carbohydrates, such as white bread
- fried foods
Foods That Help Prevent & Reduce Inflammation
There are a variety of foods that naturally possess anti-inflammatory properties. Many of these foods are found in the Mediterranean diet.
A study in 2018 found those following the Mediterranean diet had lower markers of inflammation (source).
These high-antioxidant food sources include:
- olive oil
- leafy greens, such as kale and spinach
- fruits, especially berries and citrus fruits
- fatty fish, such as salmon and sardines
- nuts
- whole grains, such as farro, bulgar or whole-grain bread and pasta
- herbs and spices
Anti-Inflammatory Smoothie Ingredients
This anti-inflammatory smoothie recipe marries together fruits, vegetables, and spices to make a delicious blend that also helps to reduce inflammation:
1. Turmeric
Turmeric is an amazing healing spice that has been used in both traditional Chinese medicine and Ayurvedic medicine for thousands of years.
Curcumin, its key bioactive component, has been extensively studied for its antioxidant and anti-inflammatory effects.
A study found curcumin’s potent anti-inflammatory and anti-arthritic properties to be just as effective as drugs for alleviating symptoms of osteoarthritis (source).
Alzheimer’s symptoms caused by inflammation and oxidation are also reduced by curcumin’s powerful antioxidant and anti-inflammatory properties (source).
Our body does not naturally absorb the curcumin in turmeric well, but taking turmeric together with black pepper enhances the absorption of curcumin by 2000% (source)!
2. Ginger
Gingerol, shogaol, and paradol are active components in ginger that have anti-inflammatory properties.
Studies have found that ginger suppresses the formation of the pro-inflammatory cytokines that cause inflammation in your body. These cytokines are linked to chronic inflammation (source).
3. Cinnamon
Cinnamon has been highly regarded for its powerful medicinal properties for thousands of years.
Studies have shown it to have potent anti-inflammatory activities that can help to lower your risk of chronic diseases (source).
There are two main types of cinnamon:
- Ceylon cinnamon: also referred to as “true” cinnamon
- Cassia cinnamon: the more common type that is generally referred to as cinnamon
Not all cinnamons are created equal. One important caution on Cassia cinnamon is its high coumarin content, which can potentially cause damage to the liver in large doses.
Ceylon cinnamon is naturally lower in coumarin compared to Cassia cinnamon, so choose Ceylon cinnamon when possible.
3. Leafy Green
Leafy greens like spinach, chard, turnip greens, beet greens, and collard greens comprise the right amount of vitamins and other essential nutrients that are known to minimize chronic inflammation.
Vitamins A, D, E, and K can combat inflammation. Many dark leafy greens also contain alpha-linolenic acid, an omega-3 fat known for its anti-inflammatory properties (source).
4. Pineapple
Pineapples are low in calories and packed with vitamins and minerals such as vitamin C and manganese.
It contains a group of digestive enzymes called bromelain that may reduce inflammation due to trauma, surgery, arthritis, or osteoarthritis (source).
5. Banana
Banana is a nutritional powerhouse packed with potassium, vitamins B6, and C.
A study found banana to be potentially as effective as ibuprofen in easing inflammation associated with a workout (source).
Bananas also contain high amounts of rutin, a compound that has antioxidant, anti-inflammatory, and anti-cancer properties.
Anti-Inflammatory Smoothie
SERVES 2
INGREDIENTS
- 2 cups spinach
- 1 banana
- 1/2 cup frozen pineapple pieces
- 1 1/2 cup water or almond milk
Spices:
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon ginger powder
- 1/4 teaspoon cinnamon powder
- 1/8 teaspoon black pepper
INSTRUCTIONS
Add all ingredients to a blender, starting with the leafy vegetable, and blend until smooth. Add more liquid if too thick, or add ice to thicken.
PRO TIP
Adding the 4 spice powders every time may feel like a lot of work. I found a great shortcut to get all of these spices plus even more superfoods by simply adding one teaspoon scoop of this anti-stress and anti-inflammatory superfood mix.
Not only does this superfood powder include the four potent anti-inflammatory spices I mentioned above, but it’s further boosted with:
- an Ayurvedic super herb that helps to relieve stress and anxiety, and reduce inflammation
- a staple of the Incas that is a naturally sweet superfruit that contains 75% less sugar than table sugar with anti-cancer and anti-inflammatory properties
It’s a fast, easy, and delicious boost your anti-inflammatory smoothie! Just replace the spices section under ingredients with a single scoop of this superfood powder mix and you are done.
===> Get an extra 15% off of your green superfood mix powder by using the code SPICEGREEN at checkout!!
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