To Ease Pain and Reduce Chronic Illness Risk, Try These Anti-Inflammatory Smoothies


May 22 2023, Published 1:14 p.m. ET

person pouring green smoothies into glasses
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Many anti-inflammatory foods blend well into smoothies.

One routine recommended by many nutrition experts is to minimize inflammation naturally through your diet. This type of eating offers numerous benefits, from lowered risk of chronic disease and management of chronic conditions you already have. Eating anti-inflammatory foods impacts how you feel, so these anti-inflammatory smoothie recipes can help you enjoy better health overall.

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According to the University of Pittsburgh Medical Center (UPMC), eating an anti-inflammatory diet can reduce the risk of chronic disease while helping manage health conditions. People who experience chronic inflammation might be more likely to develop heart disease, stroke, cancer, diabetes, arthritis, and Alzheimer's disease, among others.

That said, this article is not to be taken as medical advice — make sure to consult a professional for any health concerns.

Anti-inflammatory smoothies contain ingredients that reduce inflammation.

In general, you can become familiar with a list of ingredients known to help fight inflammation. As UPMC noted, plant foods, oily fish, and healthy fats fall in that category. Here are a few of the best anti-inflammatory ingredients for smoothies:

  • blueberries, raspberries, and cherries
  • leafy greens such as spinach and kale
  • avocados
  • nuts and seeds (such as chia seeds, flaxseeds, hemp seeds)
  • turmeric
  • ginger
  • garlic
  • cinnamon.

Pineapple-turmeric smoothies can fight inflammation.

As the blog Delightful Crunch explains, a pineapple turmeric smoothie offers benefits of several inflammation-fighting ingredients. Pineapple is a source of bromelain, an anti-inflammatory enzyme. Turmeric is well-known for its ability to reduce inflammation as well. Including seeds like chia seeds as well as ginger powder or fresh ginger can increase this smoothie's anti-inflammatory power.

An orange-ginger smoothie gives anti-inflammatory properties in a bright citrusy blend.

Ginger again stars in this inflammation-reducing orange ginger smoothie recipe from Clean Eating Magazine with the flavor and color of oranges. Add your chosen liquid such as almond milk or water. Include the powerful spices of cinnamon and ginger, seeds such as hemp seeds, and oranges to get a great and refreshing smoothie.

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A blueberry-spinach smoothie packs an anti-inflammatory punch.

Using dark berries like blueberries is a great idea for anti-inflammatory smoothie recipes. They add color as well as sweetness. Blueberries blend well with spinach or kale, and you can easily add some kind of seeds. Spices like cayenne powder or cinnamon increase the benefits in this smoothie, also from Delightful Crunch.

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Try this Apple Celery Smoothie for a number of benefits.

At Simple Green Smoothies, you can find this Apple Celery Smoothie recipe that contains antioxidants, vitamins, and anti-inflammatory ingredients. You may need to like the flavor of black licorice, as the recipe calls for the similar-tasting fennel bulb. Green apple and celery are of course involved, as well as inflammation-fighting ginger.

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Try a mixed-berry anti-inflammatory smoothie.

Since dark berries and fruits have anti-inflammatory properties, you can use a mix or pick your favorite: raspberries, blueberries, cherries, etc. Add the liquid of your choice and use anti-inflammatory ingredients like ginger, along with chia seeds or whatever seeds you prefer. Get the full recipe at

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A Pink Power Beet Smoothie can beat inflammation.

This Pink Power Beet Smoothie from A Sweet Pea Chef brings you the power of raw beets. According to Cleveland Clinic, beets have many health benefits. They contain betalains, natural plant pigments that give beets their bright hue and have antioxidant and anti-inflammatory properties. Fruits and seeds can be added to boost nutrition as well.

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Try a Caramel Apple Smoothie.

Also from A Sweet Pea Chef, the caramel apple smoothie doesn't contain actual caramel. Instead, it gets much of its sweetness and anti-inflammatory help from dates. Healthline says that dates have antioxidants that may reduce inflammation. Chia seeds and cinnamon add to the anti-inflammatory potential.

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Create your own anti-inflammatory smoothie recipes using common ingredients.

Using knowledge of common anti-inflammatory foods, you can create your own smoothie recipes as well. Remember that dark fruits and berries, seeds such as chia seeds and flaxseed, and spices like ginger and turmeric are good choices to start with. Spinach and kale are also great options. You can always adjust ingredient quantities, add a bit of plant-based honey or other fruit for sweetness, and play with flavors as much as you like.

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