Top 6 Smoothies to Relieve Joint Pain

Smoothies are the most quick and fun way of including essential fruits and vegetables in your diet. Since the preparation is hassle free, smoothies are the best go to option for a nutrient packed breakfast. Not only do they taste like heaven, the right combinations can help you get relief from many ailments too.

According to a research by the Arthritis Institute of America, around 70 million people that constitute 25% of Americans will be suffering from arthritis by the year 2030. People with arthritis experience swelling, pain in joints, stiffness and difficulty in motion. Over time the pain can become chronic and performing daily activities can be a difficult task.

http://preventarthritis.org/about-us/arthritis-research/

There are several fruits, vegetables and spices rich in antioxidants, vitamins and minerals that can reduce inflammation accompanied by arthritis.

  1. Pineapple

This juicy and sweet fruit is rich in an enzyme called bromelain that has anti-inflammatory properties. The stem of pineapple contains the maximum concentration of bromelain.  It can help in reducing the swelling of muscle injuries as well as relieve pain in arthritis patients. According to a study conducted in 2002 at The University of Reading, bromelain was effective in reducing mild knee pain in healthy adults and also improved their general well being.

https://www.ncbi.nlm.nih.gov/pubmed/12587686

  1. Turmeric

Turmeric contains curcumin that has anti-inflammatory properties and has been backed by several researches for reducing stiffness and pain of arthritis. It also prevents inflammation of the synovial fluid surrounding the joints and is not harmful like other NSAIDs (Non-steroidal Anti-inflammatory Drugs). A study conducted by researchers at the University of Arizona in Tucson states that turmeric contains compounds similar to the popular anti-inflammatory drugs and helps in significantly reducing the effects of arthritis.

http://www.medscape.com/viewarticle/547249

  1. Ginger

Ginger contains a compound called gingerol that has anti-inflammatory and anti-microbial properties. It can provide relief from sore muscles as well as inflammation from arthritis. According to a research conducted in 2001 at the University of Miami, Florida, USA, patients treated with ginger extracts experienced less pain while standing compared to the controlled group.

https://www.ncbi.nlm.nih.gov/pubmed/11710709

  1. Black pepper

Black pepper contains a compound called piperine that helps in the absorption of turmeric in your body when consumed together. In addition to this, black pepper also has anti-inflammatory properties of its own that help relieve pain of rheumatoid arthritis.

  1. Mango

Apart from being a tasty fruit, it is loaded with a number of antioxidants. It is also rich in Vitamin C and E and beta carotene that contribute to healthy bones.

  1. Cherries

Anthocyanin present in cherries not only gives a bright red colour to the fruit, but also has anti-inflammatory properties that can ease stiffness and pain of osteoarthritis.  A study published in 2012 in Macrothink Institute’s Journal of Food Studies, states that female patients who consumed tart cherry juice twice everyday had reduced inflammation arising from osteoarthritis.

http://www.macrothink.org/journal/index.php/jfs/article/view/1927/1790

 

Today we bring to you some of the easy yet lip-smacking recipes of smoothies that will help in relieving joint pain.

Recipe 1

Ingredients

  • Water – 1 cup
  • Fresh coconut milk – ¼ cup ( you can use canned milk too)
  • Mango – ½ cup (diced)
  • Peach – ½ cup (diced)
  • Lemon zest – ¼ tsp
  • Ice cube – ½ cup
  • Turmeric – ¼ tsp
  • Black pepper and salt – a pinch each
  • Natural sweetener (optional)

Method –

  1. Add all the ingredients to the blender one by one.
  2. Blend for 30-60 seconds till you get a smooth consistency.
  3. Serve chilled.

Recipe 2

Ingredients

  • Pineapple – 1 cup (skinned and diced)
  • Coconut oil – 1 tbsp (preferably extra virgin)
  • Carrot – 1 diced
  • Strawberry – 1 cup
  • Celery – 1 stalk
  • Turmeric powder – 1 tsp (you can alternatively use 2 inch of fresh turmeric root – skinned and diced)
  • Ginger – half inch skinned and diced
  • Milk base of your choice – 1 cup (almond/hemp/yogurt/coconut/cow milk)
  • Ice cube – ½ cup
  • Natural sweetener – optional

Method –

  1. Wash the fruits and vegetables thoroughly.
  2. Add all the ingredients in the blender and blend till you get a smooth consistency.
  3. Serve chilled

Recipe 3

Ingredients

  • Water – 1 cup
  • Cinnamon – ½ tsp
  • Pineapple – 1 cup (skinned and diced)
  • Oats – 1 cup (cooked)
  • Orange juice – 1 cup
  • Almond – ½ cup
  • Honey as sweetener

Method

  1. Cook the oatmeal in 1 ½ cups of boiling water and let it simmer for 5 minutes. Stir occasionally.
  2. Once reduced to a thick consistency, remove from heat and let it cool to room temperature.
  3. Add all the ingredients to the blender except the oats and blend for 30 seconds.
  4. Now add the oatmeal to the mix and blend again till you get a smooth consistency.
  5. Consume immediately.

Recipe 4

Ingredients

  • Pineapple – 1 cup (skinned and diced)
  • Tart cherry  juice – 1 cup (you can also use fresh cherries)
  • Ginger – 1 inch diced
  • Black pepper  – 1 pinch
  • Coconut milk  – ½ cup  (you can alternatively use ½ tbsp of coconut oil preferably extra virgin)

Method

  • Add all the ingredients to the blender and blend for 60 seconds till you get a smooth consistency.
  • Drink immediately or store in refrigerator to consume later

Recipe 5

Ingredients

  • Carrot – 1 diced
  • Mango – 1 cup diced
  • Banana – 1
  • Turmeric – 2 inch skinned and chopped (you can alternatively use 1 tsp of turmeric powder)
  • Chia seeds – 1 tsp
  • Cinnamon – ½ tsp
  • Honey – 1 tsp (optional)
  • Ginger – 1 inch diced
  • Black pepper – 1 pinch

Method

  1. Wash the fruits and vegetables before dicing.
  2. Add all the ingredients to the blender and blend for 60 seconds until smooth.
  3. Garnish with some more chia seeds and consume immediately.

Recipe 6

Ingredients

  • Water – 1 cup (you can alternatively use ½ cup of ice cubes)
  • Banana – 1 skinned and diced
  • Grapefruit – ½ skinned
  • Pineapple – ½ cup skinned and diced
  • Cucumber – ½ cup skinned and diced
  • Parsley/ spinach – ½ cup

Method

  • Wash the fruits and vegetables thoroughly.
  • Add all the ingredients in the blender and blend till you get a smooth consistency.
  • Consume immediately

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