How Can Juice Help With Inflammation?
A healthy lifestyle that includes lots of fruits and vegetables is your body’s best defense against chronic inflammation. While all fresh produce has some anti-inflammatory effects, some are more beneficial than others.
The recipes I’ll share with you incorporate research-backed anti-inflammatory foods that reduce your risk of exacerbating conditions like arthritis and gastrointestinal issues. Additionally, these are hydrating drinks with anti-inflammatory ingredients that I incorporate into my own diet for overall health.
Try to start slow with any new anti-inflammatory diet, especially if you’re watching your carbs or blood sugar. You’ll likely benefit from a daily habit if you know you haven’t been getting enough fresh produce lately. Keep serving sizes of fruit juices to 8 ounces or less.
Pro Tip: Choose The Right Juicer
When choosing a juicer, a masticating juicer is more expensive but more effective and easier to clean. If you’re planning on a regular juice cleanse for inflammation, these top the list. Centrifugal juicers are great for beginners who aren’t sure whether they’ll be juicing long-term.
Tropical Spice
This delicious drink mimics the tropical flavors of pineapple juice without the added sugar. To make it, you’ll need:
2 cucumbers
1 pineapple
15 pieces fresh turmeric root
1 tablespoon cinnamon
Benefits: This pineapple juice recipe for arthritis is full of bromelain, an enzyme that may alleviate joint pain and swelling from the condition. (1) Fresh pineapple is also full of vitamin C, an antioxidant known to combat oxidative stress and boost defenses against inflammation. (2)
Curcumin, the active compound in turmeric, is linked to improved outcomes in patients with conditions like asthma, heart disease, and osteoarthritis. (3) It’s also popular in juicing for autoimmune disease recipes. The cinnamon adds a touch of spice while regulating blood sugar.
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The Green Queen
This green juice is packed with one of the most nutritious leafy greens you can add to your diet. You’ll need:1 lemon wedge1 slice ginger root1 cup grapes1 bunch kale
Benefits: Try this green juice to reduce inflammation overall. Kale is a great source of thiamin, protein, folate, riboflavin, magnesium, iron, phosphorus, and vitamins K, A, C, and B6. (4) All of these vitamins are linked to natural anti-inflammatory benefits.
Ginger is widely studied as a natural pain reliever and anti-nausea treatment, but it’s also linked to powerful anti-inflammatory effects on gut health. (5) Grape polyphenols like resveratrol are rich in antioxidants, and a touch of lemon juice gives you a boost of vitamin C. (6)
The Apple + Fennel Detoxer
An apple a day is great for your health. To make this detox drink, you’ll need:
- ½ lemon (juiced)
- 1 bulb fennel
- 2 apples
- 1 cucumber
- 1 bunch mint
- 10 oz spinach
Benefits: Fennel has been used for years as a complementary treatment for osteoarthritis, viral infections, and inflammatory bowel disease (IBD). (7) Spinach is an anti-inflammatory superfood rich in potassium, and mint is linked to improved digestion and allergy symptoms.
Though you can easily use green apples with this recipe, red apples may be an even better option because they’re higher in antioxidant activity. Studies show apples may reduce your risk of heart disease, cancers, and inflammatory skin conditions. (8)
The Orange Crush
This juice recipe is a little sweet, a little spicy, and big on anti-inflammatory health benefits. You’ll need:
- 1 large carrot
- 2 oranges
- ½ inch raw ginger
- ½ inch raw turmeric
- ½ lemon (juiced)
Benefits: The high beta-carotene content in carrot juices converts into vitamin A, an antioxidant that helps reduce inflammation, keeps your immune system running, and supports eye health. (9)
This is also one of the best juicing recipes for gut health. Carrot and orange juices are rich in fiber for a healthy gut microbiome and an efficient digestive system. Oranges are a good remedy for bloating, too. Lemon, ginger, and turmeric add to the inflammation-fighting effects.
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Blueberry Blast
I like this fresh juice blend before workouts, as it makes for a nice energy boost. You’ll need:
- 2 cups blueberries
- 2 apples
- 2 cups spinach
Benefits: Berries are big in antioxidant and anti-inflammatory properties that may help lower your blood pressure and chronic inflammation, reducing your risk of heart disease. Blueberries are the superfood in the berry category, as they contain a high amount of flavonoids called anthocyanins. (10)
Studies show anti-inflammatory compounds like anthocyanins may help slow the progression of inflammation-related conditions like diabetes and certain cancers. (11)
Beetroot Bliss
If you’re a newbie to beets, you can start easily with a detoxifying smoothie that blends beets with your favorite berries and orange juice. I like my juices big on beet flavor, though. For this one, you’ll need:
- 1 medium beet
- 1 cup blueberries
- 1 cucumber
- 1 handful of spinach
Benefits: Beets are rich in pigments called betalains, which are linked to blood pressure regulation, improved osteoarthritis outcomes, and reduced kidney inflammation. (12, 13). They’re also a good source of nutrients like folate and manganese, which are important to overall wellness.
Watermelon Cleanse
This summer drink is mixed with fresh herbs to make it even more refreshing. You’ll need:
- ½ lime (juiced)
- 6 basil leaves
- 1 small watermelon (seeds and rind removed)
Benefits: Watermelon’s combination of vitamin C and lycopene, a pigment and potent antioxidant, may reduce oxidative damage and inflammatory markers in the body. Studies show low levels of lycopene were more common in patients with low-grade chronic inflammation. (14)
Basil’s anti-inflammatory effects may help regulate blood sugar levels, improve allergy symptoms, and reduce pain and swelling due to arthritis. (15, 16).
Moving Beyond The Glass
I love juicing and anti-inflammatory drinks as a nutritional boost, but what you consume is just one piece of the puzzle when it comes to fighting inflammation. Lifestyle habits like stress levels and your sleep routine matter, as do any existing conditions exacerbated by inflammation, including autoimmune conditions.
