Not many people realize the strong correlation between nutrition and inflammation. Inflammation is the body’s natural response, following an injury or infection. It is part of a therapeutic process for the body to nourish and heal. Even though short term inflammation serves a purpose, chronic inflammation may cause severe damage to the body and mind. An increasing number of studies demonstrate that chronic inflammation is the root cause of many diseases, ranging from fatigue and depression to heart disease, cancer, and Alzheimer’s.

Unhealthy nutrition, including frequent consumption of refined carbohydrates, fried foods, processed meats and sodas, can contribute to chronic inflammation. Other straining factors may include stress, injuries, exposure to pollution or smoke and lack of exercise. Incorporating a healthy diet alongside an overall healthier lifestyle can play a crucial role in dealing with chronic inflammation. As demonstrated in Dr. Weil’s Anti-Inflammatory Food Pyramid, consuming a lot of fruits and vegetables is the basis of an anti-inflammatory diet. Below you will find a selection of juice recipes against inflammation that combine fruits and vegetables with exceptional healing qualities.

General tips to fight inflammation

To prevent or fight inflammation, you need to consider several changes to your everyday lifestyle and diet. Reducing stress, exercising frequently and avoiding exposure to a polluted environment will significantly improve your health and prevent inflammation. However, nutrition plays a primordial role in dealing with chronic inflammation. The good news is that there are some relatively easy fixes you can do to reduce chronic inflammation, like avoiding refined and processed foods.

An ideal diet would include

  • Fruits and vegetables in abundance, seasonal and organic, if possible, to limit pesticides.
  • Whole grains, beans and legumes daily.
  • Healthy fats, like olive oil, avocados, nuts and flaxseed oil.
  • Fish, twice a weak at least. Alongside with flaxseed and avocado, they provide essential omega-3 fatty acids.
  • Cooked mushrooms as frequently as you desire.

Other sources of protein like eggs, dairy and meat should be consumed occasionally and be of good quality, organic if possible, to avoid antibiotics or growth hormones. Sugar and alcohol should be limited. You can opt for dark chocolate (80% cacao or more) and an occasional glass of red wine if you so desire!

The anti-inflammatory power of fruits and vegetables

As general guidelines, you should eat a variety of fruits and vegetables. Limit fruits in your juices to no more than 30% and include more vegetables as they contain less sugar.

 

Ginger

Ginger has a great taste and can be added to most juices. It helps digestion, eases arthritis pain, and is beneficial for the immune system. Furthermore, ginger has anti-inflammatory properties due to its bioactive compound, gingerol.

Turmeric

Turmeric is widely used in Chinese and Ayurvedic medicine. Besides its numerous health benefits, its active compound, curcumin, is a powerful antioxidant and helps to protect our cells from damage. Studies suggest that it may help reduce inflammation. For curcumin to be best absorbed by the body, you should add a pinch of black pepper to your juices.

Pineapple

Pineapple has anti-inflammatory properties, thanks to its high bromelain content. This fact, combined with its great taste, makes it an excellent ingredient for juices. As bromelain facilitates the absorption of curcumin (turmerics active ingredient), pineapple and turmeric go well together.

Apple

Like pineapple, apple also contains bromelain making it a great addition to any anti-inflammatory juice. If combined with turmeric, it can increase the absorption of curcumin.

Leafy greens, like spinach, kale, and collards

Leafy greens have a high concentration of polyphenols and antioxidants that fight free radicals and reduce oxidative stress and inflammation.

Broccoli

Broccoli contains vitamin C, vitamin K, calcium and beta-carotene. It is one of the best anti-inflammatory (and anti-cancer) foods available.

Beetroot

Beetroot’s deep red juice is filled with antioxidants. It has been shown to reduce inflammation, protect against cancer and heart disease.

Berries

Berries are filled with anthocyanins that give them their beautiful color. Their high concentration in anthocyanins also gives them their powerful antioxidant and anti-inflammatory capacities.

Best juice recipes for inflammation

As you can see, you have a plethora of ingredients to create your anti-inflammatory juice. You can find below two of my favorite recipes. Please feel free to test, share and comment on them and even suggest alterations or propose your own anti-inflammatory recipes!

Pineapple and carrot

For two servings:

  • About half a pineapple
  • 4-5 large carrots
  • Juice of half a lime including the peel
  • Some fresh mint or basil leaves
  • Ginger, about 2 tablespoons, preferably fresh
  • Optional: turmeric and a pinch of black pepper (helps to absorb turmeric)

Pineapple and spinach

For two servings:

  • 1 cup of spinach
  • 1 cup of kale
  • A quarter of a pineapple
  • Turmeric, about a 2-inch piece and a pinch of black pepper (helps to absorb turmeric)
  • Optional: ginger

18 thoughts on “juice recipes for inflammation

  1. Andrey

    Dear Eleftherios

    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to take towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,
    Andrey

    1. Elef

      Dear Andrey,
      Thank you very much for your encouraging comment and for the time you spent reading this article.
      Kind regards,
      Elef

  2. John

    I have a lot of problems with inflammation due to past injuries. I do use Tumeric, broccoli, and berries for my diet now. I need to know how to add more Tumeric and Ginger to my diet to see if that helps.
    How would you prepare Ginger and do you have any recipes for it in a drink.
    John

    1. Elef

      Dear John,
      Considering ginger, it has a great taste and you can add it in your teas (green tea or lemon tea for example). Even better, if you have a cold juice extractor you can add whole pieces of ginger to the juicer. It goes nicely with most recipes and in particular with the carrot juice. For turmeric, I use it mostly in cooking but it goes also well with carrot juices for example.
      Kind regards,
      Elef

  3. Yama

    Very informative. Thanks for sharing. Love everything that you’ve mentioned in the post. I try my best to eat healthy and always encourage others as well. Your post is very on point and keep it up. I’m sure many will be visiting and learning more. Myself included as I didn’t know much about Turmeric. 🙂

    1. Elef

      Thank you Yama for your encouragement. I strongly believe that if we improve our nutrition we can obtain great health benefits.

  4. Martine

    Excellent, excellent article. I had not idea that chronic inflammation could have such an affect. Thankyou for sharing.

    1. Elef

      Thank you Martine for your positive feedback.

  5. CT

    Hello Elef! Thank you for this very informative article on inflammation. It really opens my eyes. In my mind, the juice is just health. One of the main purposes is to balance the diet. I never think it will relate to inflammation.

    Moreover, you provide me so many different recipes. It makes my juice versatile. Personally, I like the ginger taste much.

    Thank you so much. Please keep sharing such useful information with us.

    1. Elef

      Thank you CT for your encouragement! Best wishes

  6. MrBiizy

    Hello Elef. Thank you for sharing these juice recipes for inflammation. I am familiar with most of the fruits and vegetable listed here in this page. Apart from using adding ginger to juices I use ginger for cooking too. It is one of my favourite ingredients.

    All the juice recipes you have shown here are easy to make following your steps. I’m particularly interested in the pineapple and carrot juice recipe.

    Best regard!

    1. Elef

      Hello MrBiizy, thank you for your comment. I am glad that you like the pineapple and carrot juice recipe, it is one of my favorites too!

  7. Nathaniel

    Hello Elef – Thank you so much for this informative article on inflammation.  I have been increasingly concerned about it lately and this post serves as a handy guide for reference.  I only wish that organic fruits and veggies weren’t so expensive.  Anyway thanks for this information.
    Have a great day!

  8. Michael

    I thoroughly believe this. But like so many I have a “health kick” for a couple of weeks then for what ever reason I go back to take away’s and missing meals. Substituting pills for fresh fruit and good health.

    Pineapples are a very underestimated fruit. I suffer bad tinnitus and believe it or not pineapples help immensely. I have never seen any medical evidence to support this. The anecdotal evidence is everywhere. Some doctors and hearing specialists will tell you this, so if you do suffer tinnitus buy fresh pineapples.They taste great too. 

     

  9. Dafni

    Thanks for sharing those anti-inflammation recipes! I have been prescribed a mix of medication for frequent migraines (including the daily use non-steroidal anti-inflammatory pills). As I am gradually getting off the prescription meds I have been looking for anti-inflammation juices that I could drink on a daily basis instead. Wonderful ideas, wonderful site!

    1. Elef

      Thank you, Dafni, for your interest in the site and for your kind comments! I hope that you enjoy the juices and that they work for you. So, cheers!

  10. Inès

    Thanks for sharing all this information!
    I started getting intrested in health and nutrition recently and this article helps a lot.
    Will definitly try the pineapple and carrot juice this week.

    1. Elef

      Hello Inès, thank you for your comment. I hope that you enjoy the juice, cheers!

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