Looking for a refreshing green smoothie that will not only reduce inflammation in your body but also give you that much needed energy burst?! This green smoothie recipe was created to do just that. Every single ingredient supports reduced inflammation, some of which I have highlighted below. Helen makes this recipe with me at least twice and week and we both love it! 😀
Smoothie Ingredients selected from Dr. Axe’s Top 15 Anti-Inflammatory Foods:
Green Leafy Vegetables
The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.
Swiss chard, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.
In recent pharmacological studies, benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.
Also, balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods and potassium-rich foods. Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium. Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.
Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation. (11)
Pineapple also helps improve heart health because of the effects of powerful bromelain. which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels – both known causes of heart attacks or strokes.
The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today.
Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet. (21)
The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world. (22)
Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers. (23)
Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.
Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system.
Excerpt on nutrition information taken from Dr. Axe’s Top 15 Anti-Inflammatory Foods.
- 1 cup filtered water
- 1 heaping handful organic leafy greens or 4 organic romaine leaves
- 1 stalk organic celery, chopped
- 2" slice cucumber (leave the skin on if organic, otherwise peel)
- 1 organic apple, cored and chopped
- 1/2 cup frozen pineapple or 1 frozen banana (banana will make a creamier smoothie than pineapple will)
- 1 heaping tbsp raw walnuts
- 2-3 thin slices of ginger root (If you buy organic ginger root you can include the skin; I buy a medium sized root and freeze it)
- 2-3 thin slices of turmeric root or a dash of ground turmeric (If you buy organic turmeric root you can include the skin; I buy a medium sized root and freeze it)
- Lemon juice from 1/4 of a lemon
- Dash of cinnamon
- Ice to reach desired consistency
- Using a Blendtec or other high-speed blender, add filtered water, chopped celery stalks and greens and blend until smooth.
- Add all remaining ingredients and blend until creamy!
- *At this point you may add more water or ice to achieve your desired consistency!
- Leftover can be stored for 48 hours in an airtight container.
- Leafy greens, celery, cucumber, and apple: Go organic! These are all on the dirty dozen list and it is worth the extra money to reduce the toxic pesticides that you are ingesting.
Wishing you an energizing rest of your week! Chris