I’m excited to share with you a powerful, and delicious, smoothie to help you reduce inflammation and joint pain. I’ve been making this smoothie frequently, after my workouts, to help my muscles recover fast. It’s packed with nutrients, vitamins and anti-inflammatory properties to support your joints and muscles heal, regenerate and recover.
What makes this smoothie so powerful in fighting inflammation is the added fresh turmeric. Turmeric is available at any supermarket nowadays and it’s so easy to just throw into your smoothies. I prefer to buy fresh turmeric instead of powdered supplements.
You always want to eat foods in their natural state as much as possible to get all the enzymes and nutrients effectively absorbed. You can also check out my post about anti-inflammatory foods and supplements to beat inflammation.
The Benefits Of Turmeric In Fighting Chronic Inflammation
Inflammation is not bad. It’s the body’s natural process to fight bacteria and an initial step in healing acute injuries. However, chronic inflammation is not healthy. Chronic diseases like arthritis or ankylosing spondylitis involve chronic inflammation. This is when nutrition becomes extremely important to help your body clear it up.
Curcumin or turmeric contains powerful anti-inflammatory properties. There are a lot of studies that demonstrate the effectiveness of turmeric in reducing joint pain and symptoms of arthritis (I’ll link these studies below the recipe).
Smoothies are one of the best ways to supplement with turmeric (in its natural form). It is barely noticeable when mixed with other fruits or greens. You can also add additional anti-inflammatory foods to make it even extra healthy!
I have a list of non-negotiable that I add to my smoothies and I always try to stick to it 90% of the time (in case I’m missing an ingredient or two). Here’s my list of non-negotiable:
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- Turmeric. Use fresh whenever possible or supplement with this high-quality supplement.
- Greens (spinach/kale)
- Healthy fats (avocado/coconut oil/almond butter)
- Flax meal (fiber)
I’m using a green base (spinach). But you can use kale or even lettuce (lettuce is surprisingly so delicious and light in smoothies, I’m not kidding haha)
You can also add a protein like plain greek yogurt (no sugar added), protein powder, or hemp seeds. In this case, I ran out of greek yogurt so I’m just using hemp hearts.
Other extra anti-inflammatory ingredients you can add:
- You can add Aloe Vera juice. Aloe vera has anti-inflammatory properties as well. And by the way, I have another smoothie post where I use aloe vera and you can check it out here as well.
- Almonds (adds a nutty taste to the smoothie)
- Almond butter
- Coconut/Avocado oil
Smoothie Recipe For Inflammation
Just a quick note, you can add additional fruit to add sweetness. I prefer to add just an apple and berries (because of their low glycemic index). But half a banana works too. I also add a bit of raw stevia to add additional sweetness.
- Spinach (two handfuls)
- 1/2 cup of Parsley
- 1/4 cup of avocado
- 1 tbsp hemp seeds
- 1/2 tsp turmeric
- 1/3 cup rasberries
- 1 medium apple
- Water and ice
- Blend everything together and enjoy!
Amount Per Serving: Calories: 298 Total Fat: 13g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 0mg Sodium: 159mg Carbohydrates: 44g Net Carbohydrates: 0g Fiber: 16g Sugar: 22g Sugar Alcohols: 0g Protein: 11g
If you’d like additional anti-inflammatory smoothie recipes, check out my free e-book below:
Curcumin: A Review of Its’ Effects on Human Health. Available Online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
10 Proven Health Benefits of Turmeric and Curcumin. Available Online:
Turmeric. Available Online:
Hey! My name is Sofia and I’m here to help you eliminate lower back pain and piriformis syndrome without spending years in pain stuck in temporary fixes. Click here to learn more about me and how I can help you…