Blend this anti-inflammatory smoothie packed with nourishing nutrients. It features kale, arugula, spinach, celery, parsley, ginger, turmeric, pumpkin seeds, kiwi, banana, apple, flaxseeds, yogurt, cucumber, Brazil nuts, and water, all meant to support your body in reducing inflammation!
Pain is your body's sophisticated warning system. It's a signal that something is not right or some damage has occurred, prompting you to take action. However, when the body is constantly exposed to stress, toxins, infections, or emotional overload, and the immune response remains active without shutting off, inflammation becomes chronic.
One way to significantly reduce chronic inflammation is to incorporate a variety of anti-inflammatory ingredients into your meals. This smoothie is a beautifully designed anti-inflammatory powerhouse. Almost every ingredient I used has anti-inflammatory properties, either directly or indirectly.
🌿 Leafy Greens (Kale, Arugula, Spinach, Parsley)
- Kale: Rich in vitamins C and K and antioxidants like quercetin, which help reduce oxidative stress and inflammation.
- Arugula: Contains glucosinolates that support liver detox and reduce inflammatory markers.
- Spinach: Contains flavonoids and carotenoids that combat inflammation.
- Parsley: High in vitamin C, myristicin, and apigenin, known for anti-inflammatory and immune-modulating effects.
🥒 Cucumber & Celery
- Both are hydrating and rich in electrolytes, which help reduce systemic inflammation associated with dehydration.
- Celery contains apigenin and luteolin, 2 antioxidants known for their neuroprotective and anti-inflammatory effects.
🥥 Flaxseeds & Pumpkin Seeds
- Flaxseeds are packed with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and lignans, both of which help lower C-reactive protein (CRP), a marker of inflammation.
- Pumpkin seeds contain zinc, magnesium, and antioxidants that modulate the immune response.
🌰 Brazil Nuts
- Extremely rich in selenium, a key mineral (also an antioxidant) for reducing inflammation, especially in autoimmune conditions and thyroid support.
- Selenium also helps regulate immune activity and oxidative stress.
🍌 Banana, Apple & Kiwi
- Bananas: While higher in sugar, bananas are a good source of vitamin B6 and dopamine precursors, which help regulate mood and reduce inflammation.
- Apple: Full of quercetin and soluble fiber (pectin), which improve gut health, and a healthy gut regulates inflammation.
- Kiwi: Anti-inflammatory and supports digestion with natural enzymes like actinidin. It's also high in vitamins C and E.
🧡 Ginger & Turmeric
- Both are stars of anti-inflammatory nutrition.
- Ginger contains gingerols and shogaols, which help reduce inflammation and soothe the gastrointestinal tract.
- Turmeric contains curcumin, well-studied for lowering pro-inflammatory cytokines, and is especially effective when consumed with fat (like nuts/yogurt) and black pepper (optional for better absorption).
🥛 Yogurt
- If it's unsweetened and live-cultured, yogurt supports the gut microbiome. A healthy microbiome helps regulate the immune system, which in turn reduces inflammation.
- Yogurt also provides calcium and protein, which help regulate blood sugar levels and stabilize energy.
💧 Water
While it may seem neutral, water is one of the most overlooked anti-inflammatory tools. It's the unsung hero that helps flush toxins, regulate body temperature, transport nutrients to the cells, and support lymphatic circulation. Including this hydrating element in your smoothie can make you feel refreshed and rejuvenated, adding a vital component to the smoothie's healing power.
Including this smoothie in your diet can help reduce inflammation, alleviate constipation, and support the healing your body deserves. All that is possible with the synergy of all the ingredients working together: fiber, fat, antioxidants, hydration, and gut support.
Check These Other Anti-Inflammatory Smoothies
📖 Recipe
Anti-Inflammatory Green Smoothie
Equipment
- A chopping board
- a kitchen knife
Ingredients
- 2 tablespoon flaxseeds (linseeds) soaked overnight
- a fresh turmeric root
- a piece of ginger root
- 1 Brazilian nut
- 1 tablespoon pumpkin seeds
- a branch of celery
- 1 cup cucumber
- 1 medium apple
- 1 medium banana
- 2-3 kale leaves
- a few baby spinach leaves
- a handful of arugula
- a handful of parsley
- 100 gm plain-cultured yogurt
- 2 cups cooled water 💦
Instructions
- Soak the flaxseeds the night before.
- Clean all the ingredients apart from the yogurt, nut, and seeds.
- Sort out the leaves for insects or worms.
- Chop all the ingredients without peeling the fruits.
- Put all the ingredients into a blender and blend until smooth (you may need to add extra water).
- Serve immediately. If you've some leftover smoothie, store it in a tightly closed jar and drink it the same day!
- Please share this recipe by pressing the sharing buttons.
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