Anti Inflammatory Smoothie Recipe

This anti inflammatory smoothie recipe combines super foods like cherries and flaxseed with tasty and nutritious strawberries and pineapple for an inflammation-fighting and delicious smoothie! And with little to no prep, this pineapple cherry smoothie makes a great anti-inflammatory breakfast or snack.

Why Should We Be Concerned With Inflammation?

Inflammation is not always a bad thing. Our bodies use inflammation to help fight against infection and disease. It helps our injuries heal faster, and alerts us to new threats in the body.

But while it’s job is to help fight infection and disease, chronic inflammation can actually CAUSE disease.

Go figure.

But don’t fret. There have been quite a few studies that suggest that the foods that we put into our bodies may have a direct affect on our levels of inflammation!

What Are Some Anti Inflammatory Foods?

Apart from the foods in this recipe, there are a wide variety of anti-inflammatory foods that you can try to include in your diet. Here are just a few and their health benefits:

*Please not that I am not a doctor or dietitian, so please consult with your doctor with any dietary concerns, and before changing your diet.

• Wild Caught Salmon – Fish, especially salmon, is a great source of omega-3-fatty-acids. Omega-3s are a type of nutrient that can help reduce inflammation in the body. Wild caught salmon contains two different types, DHA and EPA! Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory benefits. It is also studied for its potential to fight heart disease! Read more about Immuno-Resolving Ability of Resolvins, Protectins, and Maresins Derived from Omega-3 Fatty Acids in Metabolic Syndrome here

• Berries – Berries like strawberries, blueberries, blackberries and raspberries all contain very powerful antioxidant levels. These antioxidants, specifically anthocyanins, have been shown to have powerful anti inflammatory properties. Read more about Berries: anti-inflammatory effects in humans here.

• Cruciferous Vegetables – Broccoli, cauliflower, kale, cabbage, bok choy, arugula and brussel sprouts are a few leafy greens that fall into this category. In a 2014 study, 1,005 middle-aged women were evaluated for associations of vegetable intake with a panel of inflammatory and oxidative stress markers. Multivariable-adjusted circulating concentrations of tumor necrosis factor-α (TNF-α), interlukin-1β (IL-1β), and IL-6 were lower among women with higher intakes of cruciferous vegetables, suggesting that the benefits of cruciferous vegetable consumption may be partly associated with the anti-inflammatory effects of these vegetables. They are also loaded with antioxidants that fight free radicals in the body. Read more about how Cruciferous Vegetable Intake Is Inversely Correlated with Circulating Levels of Proinflammatory Markers in Women here.

• Avocados – Along with being high in heart healthy monounsaturated fats, avocados may also help fight inflammation! In one study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP. See the study Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial here. So make sure you eat your healthy fats!

Does Dairy Cause Inflammation?

A new systemic review suggests that dairy and proteins found in milk do not cause inflammation, and in some cases, even combat inflammation.

They found that the available literature suggests that dairy products and dairy proteins have neutral to beneficial effects on biomarkers of inflammation. Additional clinical studies designed using inflammatory biomarkers as the primary outcome are needed to fully elucidate the effects of dairy intake on inflammation. Read more on The Effects of Dairy Product and Dairy Protein Intake on Inflammation: A Systematic Review of the Literature here.

• In this specific tart cherry smoothie recipe, I used regular dairy milk, but fee free to use what ever kind of dairy you want! Almond milk, oat milk and coconut milk all work great. And of course, if you are lactose intolerant, use a dairy alternative!

How Do These Anti Inflammatory Smoothie Ingredients Help With Inflammation?

Tart Cherries:	If you google ‘foods that can help prevent gout attacks’, tart cherries are pretty much the number one food recommended for an anti-inflammatory diet. Gout is a form of inflammatory arthritis that attacks the joints and causes severe joint pain. Cherries have antioxidant and anti-inflammatory properties, hypouricemic effects, and the ability to downregulate NFkB-mediated osteoclastogenesis. Read Is there a role for cherries in the management of gout? here.
Flaxseed Meal	Two tablespoons of flax seed meal contains more than 140% daily value of the inflammation-reducing omega-3 fatty acids. They are also high in fiber and lignans. Lignans have antioxidant properties, and have been considered to potentially lower the risk of some cancers and chronic diseases. Read how Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk here.
Fresh Pineapple	Pineapple is a great way to get a lot of vitamin C for your immune system! Pineapple also contains Bromelain, a protein digesting enzyme. Studies demonstrate that bromelain exhibits various fibrinolytic, antiedematous, antithrombotic, and anti-inflammatory activities. In laymen’s terms, pineapple helps to fight blood clots, edema and inflammation! It has even been shown to help relieve inflammation associated with arthritis and possesses some anticancerous activities! Read about Properties and Therapeutic Application of Bromelain: A Review here.
Strawberries	A study was done on the effects of consuming strawberries with diagnosed osteoarthritis. After consuming strawberries every day for an extended period of time, interleukin, a biomarker of inflammation and cartilage degradation, was significantly decreased, demonstrating improvements in arthritis associated inflammation! Read how Strawberries Improve Pain and Inflammation in Obese Adults with Radiographic Evidence of Knee Osteoarthritis here.

How To Make This Anti-Inflammatory Smoothie Recipe

Okay, enough of the scientific jargon!

Just toss it all in a high-speed blender and blend away!

Make sure to cut off the strawberry tops first, and if you are using fresh cherries, they need to be pitted (I know, such a tedious task). To save myself time, and the risk of ingredients going bad, I used frozen pineapple chunks and frozen cherries!

Frequently Asked Questions

• DO I HAVE TO USE FRESH FRUIT? – Not at all! Frozen saves a lot of time and reduces waste. If you decide to only use fresh fruit, I would recommend throwing in some ice cubes.

• WHAT IS THE DIFFERENCE BETWEEN FLAXSEEDS AND FLAXSEED MEAL? – Flaxseed MEAL is ground up flax seeds. It has been suggested that flaxseed meal is better absorbed by the body, as whole flaxseeds can pass directly through our digestive tract. For this recipe, if you only have flaxseeds, just process them in a food processor until you get meal! Or don’t! It’s going to be blended in a blender anyway. Chia seeds and hemp seeds are also a great option here.

• CAN I MAKE THIS A DAIRY FREE SMOOTHIE? – OF COURSE! Just swap out the milk for your favorite dairy free milk. Or substitute it for water!

• WHAT IF I DON’T HAVE TART CHERRY JUICE? – Organic tart cherry juice can be hard to come by. If you can’t find it, don’t worry about it. Just omit it from the recipe, no harm done. You will just miss out on some of the benefits.

• IS THIS ANTI INFLAMMATORY SMOOTHIE LOW SUGAR? – No, unfortunately it is not low sugar. While there is no refined added sugar in this recipe, the fruits themselves do contain sugar. 1 cup of pineapple alone has about 16 grams of sugar. So if you are on a low sugar diet or have trouble with your blood sugar, you might want to sit this one out or discuss it with your doctor.

• IS it MEDITERRANEAN DIET FRIENDLY? – It absolutely is! Most of the ingredients are whole foods that come from the earth and are minimally processed. Try to opt for a nut milk like almond milk if you are trying to limit dairy on the MedDiet.

If you are in need of a new blender, this Ninja Professional 72 Oz Countertop Blender is the one I use. For the price, it is honestly the best high-speed blender I have ever tried!

More Healthy Recipes

Here are a few more healthy recipes that you might enjoy!

• Healthy Cherry Mug Cake

• 7 Ingredient Lemon Dill Chicken Kabobs

• Orange Spiced Espresso Tonic Recipe

• Easy Veggie Tikka Masala

Did you make this healthy smoothie recipe?  It would mean so much to me if you would rate it below the recipe card and tag me in your creation on Instagram so I can admire your work! @RecipeHippie