Anti-Inflammatory Smoothies- How To Reduce Inflammation Naturally

Smoothies are becoming quite a popular drink amongst fitness enthusiast and average people looking for an easy and healthy meal.

We are becoming more conscious and aware of the important nutrient deficiencies we have in our modern diets. These deficiencies usually come with health issues like inflammation. People are now starting to realise that what they eat can influence health issues like inflammation.

Certain nutrient and anti-oxidant rich foods like fruit, veggies herbs and spice have been shown to help our bodies fight inflammation. And one of the easiest ways to get in all of these nutrients daily is by starting to drink anti-inflammatory smoothies.

If you want to know how to fight inflammation with smoothies you will need to understand what inflammation is, what causes it and what the best foods are to help reduce inflammation. At the end of the article we will give you the best anti-inflammatory smoothie recipes to get you started and help you reduce inflammation in your body.

What Is Inflammation and What Causes It?

Inflammation is the body’s response to fight infections from viruses and bacteria. It is usually accompanied by a part of the body becomes swollen, red, hot and usually quite painful. Inflammation is often your body’s reaction to protect and heal itself after you’ve picked up an injury.

Inflammation can be categorised into two types:

Acute inflammation is the healthy, natural inflammation found in our bodies. It is what the body was designed to do when it is injured or needs to heal and protect itself from infection, viruses and bacteria. Think of a muscle strain, cut and often acne. You will usually find it swollen and reddish. This is your body’s immune function having an acute inflammatory response working to heal and protect itself.

Chronic inflammation can be caused by either acute inflammation that was left untreated or the body’s immune system attacking itself. There are also "lifestyle" causes that can lead to chronic inflammation like your diet, stress and a lack of exercise. It can be a link to other health problems like arthritis, diabetes and hair loss. It can become quite serious and dangers, causing destruction and damage to your cells and issues leading to other serious health diseases like cancer.

Can Your Diet Cause Inflammation?

Yes, your diet and the foods you eat can have a major impact on chronic inflammation in your body. Sugar, high-fructose corn syrup, and artificial fats are all linked to increasing inflammation which increases your risk of getting diseases like cancer.

Other popular foods that can increase inflammation is vegetable oil, seed oil, refined carbohydrates, too much alcohol and processed meats.

Dairy milk and animal fats and the incorrect ratio of omega-3 and omega-6 fatty acids can also increase chronic inflammation.

Can Your Diet Reduce Inflammation?

To a degree, yes. Eating enough fruit, vegetables, lean meats, omega-3 fatty acids and certain spices can have a positive impact on inflammation.

Eating healthy food and nourishing our bodies with the correct nutrients will help it to healthy quicker, fight infections better and can help with chronic inflammation. Anti-inflammatory diets have been shown to work but more research is still needed.

People who suffer from colon inflammation can use colon cleanse supplements to help nurture your gut back to health. Health Listed have reviewed a list of the best colon cleanse products available.

How Can Anti-Inflammatory Smoothies Help?

If you want to reduce chronic inflammation you will need to decrease the food that can lead to an increase in inflammation and increase the food that will reduce inflammation. And this is where smoothies can help.

Most of the food that is great for reducing inflammation in your body is fruit, veggies, herbs and spices. They are great to put together in a tasty smoothie recipe to create the perfect anti-inflammatory breakfast.

Smoothies are an easy and great way of combining all these ingredients and giving your body the vitamins, minerals, and anti-oxidants it needs to help it fight inflammation. Some people might argue that a smoothie isn’t the healthiest way of consuming food, but it makes it a lot easier to prepare and eat for breakfast.

Replacing processed breakfast cereals with an anti-inflammatory smoothie for breakfast is one of the easiest ways to help fight inflammation.

15 Of The Best Anti-Inflammatory Foods To Use In Your Smoothie Recipes

There are many ingredients that you can use to help your body reduce inflammation. Use the ingredients in the list below to create your own smoothies to reduce inflammation.

  • Turmeric – Becoming more popular by the day and seen as one of the best natural anti-inflammatory foods. It’s a spice that is made from the root of the turmeric plant. The main anti-inflammatory ingredient found in it is called curcumin which has been shown to block your body producing inflammation
  • Ginger – Another root with numerous health benefits. The main anti-inflammatory benefits come from the oily substance called gingerols. It is also a powerful anti-oxidant that will help your body fight toxins. It can have a powerful taste so getting the right combination of ingredients will take some trail and error.
  • Pineapple – Is a great source of Vitamin B, Vitamin C and fiber. These nutrients are all great at contributing to reducing inflammation. It also contains bromelain, which has been shown to be a powerful anti-inflammatory.
  • Tart Cherries – Not a well-known smoothie ingredient, but a recent study has shown that athletes who consumed tart cherry juice had lower levels of inflammation.
  • Citrus Fruits – One of the healthiest fruits you can use for smoothies are citrus fruits. They are full of anti-oxidants and vitamins that will help your body to stay healthy and fight toxins like free radicals. They are high in vitamin C which has been shown to be a good anti-inflammatory. Not always the sweetest fruits, but do make great tasting anti-inflammatory smoothies used with the correct combination of ingredients.
  • Celery – High in vitamin K and vitamin A which can help to reduce inflammation. It’s not a popular ingredient for smoothies but it does offer some great anti-inflammatory benefits.
  • Cabbage – If you’re looking for cabbage with the most anti-inflammatory compounds go with either the Chinese or Savoy variety. It’s not one of the most popular ingredients to use in smoothies, but there are a few recipe combinations that work, like this one.
  • Spinach Broccoli – Vitamin C and A have been shown to help with inflammation. Broccoli comes with a large dose of these vitamins making it another great anti-inflammatory food.
  • Broccoli – Vitamin C and A have been shown to help with inflammation. Broccoli comes with a large dose of these vitamins making it another great anti-inflammatory food.
  • Chia Seeds – Chia seeds are high in omega-3 fatty acids which will help you to have the correct ratio between omega-3 and 6. An incorrect balance between these two fatty acids contributes to an increase in inflammation. Chia seeds are seen as a super food ingredient for smoothies. Find more chia seed smoothie recipes here.
  • Beets – High in betaine which has many health benefits including reducing inflammation. Beets are great for a sweeter smoothie used with spinach and pineapple.
  • Berries – Any health enthusiast knows berries are one of the healthiest fruits. They are packed with anti-oxidants and flavonoids, two compounds known for their anti-inflammatory benefits. They taste great and can be used as a natural sweetener for your smoothie recipes. Any berries like blueberries, strawberries, raspberries and blackberries can be used.
  • Garlic – If you suffer from inflammation in your digestive system you should start adding garlic to your smoothies. Recent studies suggest it can be an effective way of reducing inflammation in your digestive system.
  • Mint – Lately mint has become a popular ingredient for smoothies. Menthol has been linked to a few health benefits like reducing inflammation. It’s the perfect anti-inflammatory ingredient for a fresh fruit smoothie.
  • Tea – One of the best know natural anti-oxidants is green tea or matcha. The antioxidants help your body destroy toxins and free radicals, compounds that contribute to inflammation in our bodies. Tea makes a great base for smoothies.

How To Make An Anti-Inflammatory Smoothie

Using the natural anti-inflammatory ingredients above you can make powerful smoothies to help you reduce inflammation naturally and enjoy them as well.

To start making your own inflammation reducing smoothies you’ll need a blender, fresh ingredients, and some ant-inflammatory smoothie recipes. If you still need a blender have a look at this article.

Try one of the anti-inflammatory smoothie recipes below. You can use them for inspiration and see how to use the best anti-inflammatory foods in smoothie combinations.

Turmeric Super Anti-Inflammatory Smoothie

This smoothie is focused around the powerful anti-inflammatory turmeric root. The orange, pineapple and mango neutralises the bitter taste of turmeric making this a fresh and sweet tasting smoothie.

Drinking a turmeric smoothie for breakfast should help alleviate inflammation over time.

  • 1 orange
  • 1 frozen banana
  • 1/2 cups pineapple chunks
  • 1/2 cups frozen mango
  • 1 teaspoon turmeric
  • 1/2 cups ice cubes
  • 1/8 cups almond milk
  • Calories: 90
  • Protein: 2g
  • Carbs: 22g
  • Fat: 0g
  • Sodium: 5mg
  • Fiber: 4g

           Servings: 4

Preparation Instructions:
  1. This is a very easy smoothie to make

  2. Start by placing all the ingredients in a blender and blend until smooth

Green Turmeric Smoothie

Green leaves, superfood spices, and citrus fruit make this a powerful anti-inflammatory smoothie recipe. If you’re looking for a smoothie full of antioxidants to help your body fight inflammation this is it.

Containing two of the most popular anti-inflammatory smoothie ingredients, spinach and turmeric in combination with pineapple, this green turmeric smoothie is a healthy breakfast option you can drink daily.

  • 1 navel oranges
  • 1/2 cups pineapple chunks
  • 1 banana
  • 2 handfuls baby spinach
  • 2 centimeters fresh ginger
  • 1 tablespoon coconut oil
  • 1/2 tablespoons honey
  • 1 teaspoon turmeric
  • 1/2 teaspoons cinnamon
  • Ice
  • Calories: 200
  • Protein: 2g
  • Carbs: 37g
  • Fat: 7g
  • Sodium: 15mg
  • Fiber: 5g

         Servings: 2

Preparation Instructions:
  1. Add all of the ingredients into your blender

  2. Blend it on high speed until it is completely smooth and serve

Pineapple and Ginger Green Smoothie

A smoothie recipe for people who like sweeter things. Apple and pineapple are used as the main ingredients to give it its sweetness. For the anti-inflammatory benefits, ginger and celery are added making this another popular and effective smoothie to help your body reduce inflammation.

  • 1 cup water
  • 1 cup spinach
  • 1 cup pineapple
  • 1 apples
  • 1/2 avocado
  • 1/4 cups celery
  • 2 bananas
  • 1/2 inches ginger
  • 2 teaspoons flax seeds
  • Calories: 150
  • Protein: 2g
  • Carbs: 29g
  • Fat: 4.5g
  • Sodium: 20mg
  • Fiber: 6g

         Servings: 4

Preparation Instructions:
  1. Start by adding the liquids and greens to your blender and blend

  2. When it's smooth add the rest of the ingredients and blend all the ingredients until its completely smooth

Chia Seeds and Citrus Fruit

This is a powerful anti-inflammatory combination that consists of fresh citrus fruit, chia seeds and turmeric. It’s a tasty smoothie that can help your body fight inflammation. 

  • 1 cup fresh blueberries
  • 1 banana
  • 1/2 cups almond milk
  • 1 orange
  • 1 tablespoon chia seeds
  • 1 tablespoon flax seeds
  • Calories: 120
  • Protein: 3g
  • Carbs: 22g
  • Fat: 2.5g
  • Sodium: 20mg
  • Fiber: 5g

         Servings: 4

Preparation Instructions:
  1. Place the ingredients in your blender

  2. Blend on high speed for 2 minutes or until you are happy with the texture

Beetroot Anti-Inflammatory

This is a smoothie you can drink anytime during the day. It is a well-balanced recipe between flavour and ant-inflammatory benefits. It does consist of a lot of ingredients, but the result is an anti-inflammatory smoothie full of nutrients that offer plenty of health benefits.

  • 1 handful almonds
  • 1 bananas
  • 1 avocado
  • 1 beets
  • 1 handful baby spinach
  • 1 tablespoon coconut oil
  • 1 1/2 teaspoons vanilla
  • 1 pinch sea salt
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 2 teaspoons dry coconut
  • 1 teaspoon cacao nibs
  • Calories: 540
  • Protein: 12g
  • Carbs: 40g
  • Fat: 41g
  • Sodium: 200mg
  • Fiber: 16g

         Servings: 2

Preparation Instructions:
  1. You will need to soak the almonds for at least 8 hours before you prepare the smoothie

  2. Blend all the ingredients in a blender until your happy with the texture

Final Thoughts On Anti-Inflammatory Smoothies

Acute inflammation is normal, it’s when this turns into long and painful chronic inflammation. Chronic inflammation can also be linked to a bad diet that can result in other diseases. So if you suffer from constant inflammation it might be time to change your diet.

There are thousands of anti-inflammatory smoothies that can help your body fight inflammation caused by a bad diet. Try one of the five recipes mentioned above and once you are comfortable with the flavour combination start experimenting and making your own.

Anti-Inflammatory Smoothies: How To Reduce Inflammation Naturally

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