You’ve landed here, which means you might be experiencing some sort of inflammation. Inflammation is one of the most common problems these days, but did you know that you can also reduce your inflammation by using natural juices? Yes, you heard it right.
If you’re experiencing digestive issues, skin problems, or pain in your joints, then you’ve come to the right place. We’ve gathered some of the best juicing recipes to help you get the relief you’re looking for.
10 Best Anti-Inflammatory Juice Recipes
Let’s take a look at 10 detailed recipes that you can rely on to help you reduce your inflammation.
1. Green Juice Recipe [Celery, Collard Greens, Parsley, & Apple]
This green juice is rich in antioxidants and has antibacterial and anti-inflammatory properties.
- Celery: It has antioxidant properties and contains phytochemicals that help prevent inflammation.
- Collard Greens: They are rich sources of calcium, iron, and vitamins A, K, and C. They also contain a phytochemical called sulforaphane, which has cancer-reducing and anti-inflammatory properties.
- Parsley: It contains several vitamins and flavonoid antioxidants, which possess anticancer, anti-inflammatory, antimicrobial, and antioxidant properties.
- Apple: It is high in quercetin and can protect against oxidative damage.
How to make green juice?
- Collard greens/kale/mustard greens
- Apple (McIntosh, Braeburn or Granny Smith)
- First, wash the above fruits and vegetables.
- Chop them into pieces.
- Ensure not to peel off the apple.
- Add chopped fruits and vegetables to the juicer.
Serve it and enjoy. You can drink it immediately or within 30 minutes. Additionally, you can store it in an airtight glass container in the refrigerator for up to 24 hours.
2. Wheatgrass Juice Recipe
Wheatgrass is packed with various nutrients that may help fight inflammation. It has a low-calorie count and contains vitamins A, C, & E, and glutathione. It also contains antioxidants that reduce oxidative stress and may prevent cancer and arthritis. The presence of enzymes aids in digestion.
Its juice can detoxify your body, eventually reducing stomach upset, bloating, gas, and other digestive issues. It also boosts the immune system and lowers cholesterol and blood pressure.
How to make wheatgrass juice?
- Rinse fresh wheatgrass and cut into small pieces.
- Add the chopped wheatgrass and water to the juicer.
Pour it into a glass and enjoy the nutritious juice.
3. Cucumber Juice Recipe
With 96% of water content, cucumber is a rich source of vitamins and fiber. It helps regulate your digestion, lower blood sugar, and make your skin glow.
Most of the anti-inflammatory properties of cucumber are sourced from phytonutrients – flavonoids and triterpenes. These phytonutrients help combat oxidative stress, causing inflammation.
How to make cucumber juice?
- 2 cucumbers
- 1 lemon
- 1-inch ginger
- A handful of mint leaves
- 1 cup of water
- Wash cucumbers, lemon, ginger, and mint leaves.
- Peel the cucumbers and cut them into smaller pieces.
- Add cucumber pieces, ginger, and mint leaves to the juicer.
- Pour the juice into a large bowl.
- Cut the lemon in half, remove its seeds, and squeeze its juice.
- Add water and stir well.
Pour it into a glass and enjoy.
4. Turmeric Shot Recipe
Turmeric is a rich source of polyphenol curcumin, which has antioxidant and anti-inflammatory effects. The research suggests that curcumin effectively manages oxidative and inflammatory conditions, exercise-induced inflammation, metabolic syndrome, arthritis, and anxiety. Vitamins and nutrients in curcumin help boost the immune system.
How to make a turmeric shot?
- Fresh turmeric root
- Fresh ginger root
- Lemon juice
- Black pepper
- Peel and grate about a thumb-sized piece of turmeric root and ginger root.
- Add both these ingredients into a glass and squeeze the juice of half a lemon into it.
- Add a pinch of black pepper on top.
- Fill the glass with water, stir well, and let it sit for a few minutes. Allow the flavors to infuse.
- After that, strain it into a shot glass and drink quickly.
If you find the flavor too intense, add more water. You can also add half a spoon of honey for sweetness.
5. Pineapple and Ginger Juice
Pineapple and ginger have anti-inflammatory properties that can boost the immune system, support healthy digestion, combat joint pain, and enhance overall health.
Moreover, pineapple is rich in vitamin C and antioxidants. Ginger contains several antioxidant compounds, nearly 40. They assist in treating various inflammatory conditions. A study suggests that the compounds – 6-Shogaol, zingerone, and 8-Shogaol – in ginger can significantly reduce some major symptoms of a few inflammatory diseases like arthritis.
How to make pineapple and ginger juice?
- 1 pineapple
- 1-inch piece ginger
- 1 small lemon
- 1 teaspoon honey (optional)
- 1 cup cold water
- Peel and chop the pineapple into chunks.
- Peel and chop ginger into small pieces.
- Add pineapple chunks, ginger pieces, and peeled lemon to the juicer.
- Pour the juice into a glass.
- Add honey and stir well.
- Now add a cup of cold water to the glass and mix thoroughly.
Sit back, take a sip, and enjoy this fresh pineapple and ginger juice.
6. Cabbage, Apple, & Cucumber Juice
Cabbage belongs to the cruciferous vegetable family and has potential anti-inflammatory properties. It is rich in antioxidants and vitamins K and C and boosts digestive health.
Apples contain numerous antioxidants, Vitamin C, and dietary fiber. Cucumber is rich in minerals and vitamins and can contribute to offering overall hydration.
How to make cabbage juice?
- 1/4 of a medium-sized cabbage
- 1 cucumber
- 1/2-inch piece of ginger
- 1 apple
- Cut cabbage, cucumber, and apple into large pieces.
- Add them to the juicer.
- Pour in a glass and serve.
If you use a blender, cut these ingredients into small pieces, add lemon, ginger, and water, and blend until the mixture is smooth.
7. Fennel Juice
Next on the list is fennel juice. It’s another amazing juice that can offer you a plethora of benefits.
Fennel promotes healthy digestion, regulates blood pressure, and supports cardiovascular health. It contains vitamin C and is a great source of antioxidants. The antioxidant flavonoid Quercetin offers anti-inflammatory benefits.
How to make fennel juice?
- 1 fennel bulb
- 1 green apple
- 1 lemon
- 1/2-inch piece of ginger
- Thoroughly wash all ingredients.
- Now, slice the stalks and fronds of the fennel bulb. Make sure to remove the end of the root.
- Peel the lemon and apple.
- Slice all the ingredients into large pieces.
- Add them to the juicer.
Pour the juice into a glass. Serve and enjoy.
8. Kale Juice
If you want to have a perfect nutrient-packed juice, you can’t miss this kale juice.
Kale is a cruciferous vegetable belonging to the Brassica Oleracea family. It helps boost bone, heart, eye, and digestive health. It is a rich source of vitamins K, C, and A, minerals, potassium, and calcium, and has anti-inflammatory properties. The antioxidants and phytonutrients in kale may protect against certain types of cancer, including breast, colon, and lung cancer.
How to make kale juice?
- 1 bunch kale
- 1 medium-sized green apple
- 1 lemon
- 1 cucumber
- 1-inch piece of ginger
- Wash and pat dry the leaves of kale.
- Cut apple and cucumber into small pieces and add them to the juicer, including peeled lemon and fresh ginger.
9. Carrot Juice with Orange and Ginger
Carrot has high beta-carotene content, which our body converts into vitamin A. It is rich in antioxidants and can guard against free radicals. Also, it is a good source of fiber and potassium that help regulate blood pressure and cholesterol levels.
Oranges are packed with vitamin C, ample antioxidants, and flavonoids that may have anti-inflammatory and cardiovascular benefits. Ginger’s antioxidant compounds help treat certain inflammatory conditions.
How to make carrot juice with orange and ginger?
- 6-7 medium-sized carrots
- 2 oranges
- 1 lemon
- 1-inch ginger
- Wash all the ingredients.
- Peel off oranges and separate each segment.
- Add carrots, orange wedges, and ginger to the juicer.
- Finally, add lemon juice and stir well.
Pour the juice into the glass and enjoy.
10. Beet Juice
Beet, also known as beetroot, is a nutrient-rich root vegetable with many benefits. The presence of iron, folate, potassium, and vitamin C supports digestive health, improves cognitive function, and boosts heart health.
Betalain pigments in beetroot demonstrate potential antioxidant, anti-inflammatory, and chemo-preventive activity. Additionally, beetroot contains several bioactive compounds that benefit disorders characterized by chronic inflammation.
- 5 medium-sized beets
- 1 apple
- 3-4 small cucumbers
- 1-inch piece of ginger
- Juice of 1 lemon
- 1 bunch of flat-leaf parsley
- Wash all ingredients and peel off beetroots, ginger, apple, and cucumber.
- Cut them into small pieces.
- Add them to a juicer, along with lemon juice and parsley.
- Stir well and pour the beet juice into a glass.
Enjoy your refreshing and nutritious beet juice!
What is Juicing?
Juicing is the process of extracting liquid content from whole fruits and vegetables, leaving behind the solid pulp and seeds. Simply put, juicing is a method of making a drink from fruits and vegetables. The extracted juice contains vitamins, minerals, and antioxidants.
Usually, this process leverages a juicer or a similar device specially formulated for juicing. The two major types of juicers available are centrifugal and masticating juicers.
- Centrifugal Juicers
They are affordable and commonly available in commercial stores. However, sometimes, these juicers are not good at extracting all nutrients and flavors from fruits and vegetables. As a result, centrifugal juicers are ideal for those who are juicing for reasons other than nutrient supplements.
- Masticating Juicers
These juicers are best at extracting all nutrients and flavors of fruits and vegetables. Although expensive, masticating juicers are worth the investment if you are serious about incorporating a juicing regimen into your diet.
Fruit Juices or Vegetable Juices – Which Are Better for Inflammation?
Undoubtedly, whole fruits and vegetables contain a higher amount of fiber compared to juices. Juicing reduces a considerable amount of fiber content. As a result, juicing can be a great addition to your diet but not a replacement for it.
Both fruit and vegetable juices are packed with myriad benefits. However, vegetable juices win the game as they are rich in antioxidants and phytonutrients and lower in sugar content and calorie count. Also, they contain some anti-inflammatory compounds like carotenoids and flavonoids, which help combat inflammation.
If you have any specific condition associated with inflammation, it is recommended to consult a healthcare provider or nutritionist before incorporating specific juice recipes into your meal plan.
Things to Consider Before Incorporating a Juice Regimen into Your Diet
Here are a few significant considerations to take into account before incorporating a juice regimen into your diet:
- Consult with an experienced healthcare professional if you have any health issues.
- Know your allergies and sensitivities, as citrus fruits and nightshade vegetables can cause allergic reactions in some individuals.
- Make sure to start with a smaller amount and gradually increase the consumption.
- Always opt for fresh ingredients and avoid using fruits or veggies that are highly processed.
- Consider other lifestyle factors such as regular exercise, adequate sleep, and stress management. All these factors can be beneficial in reducing inflammation in your body.
- It’s important to know that raw veggies and fruits contain fiber, which is vital for digestive health. Juicing removes the fiber content. So, the loss of fiber is an important factor to consider.
- Fruit juices contain more sugar content. You must be mindful and balance fruits with veggies to control sugar consumption.
- If losing weight is your goal, consider the caloric impact of including juice in your diet. Always remember that some juices can be calorically dense.
- Always wash the fruits or vegetables thoroughly to minimize the risk of bacterial contamination.
How Juicing Helps Combat Inflammation?
Juicing can have a significant impact on inflammation. This is because juices have anti-inflammatory compounds. However, it is imperative to note that you should not rely solely on juicing. Make it a part of a balanced diet.
Additionally, juicing contributes to hydration and can boost your bodily functions. It provides numerous minerals and vitamins, which improve absorption and give some rest to your digestive system while combating inflammation.
Though juicing reduces fiber content from fruits and vegetables, it still serves as a great addition to your meal plan. The juicing recipes above can help tame inflammation and improve overall health and wellness. If you wish to try your own juice recipe, balance the sugar content of fruits with vegetables.
Remember, if you have any specific health condition, it is advisable to consult a healthcare professional or nutritionist before consuming any juice recipe.
Inflammation can cause many chronic diseases, including cancer, diabetes, arthritis, obesity, and respiratory diseases. Functional medicine helps uncover the root cause of diseases and emphasizes a holistic approach to treating them.
If you experience the symptoms of any chronic disease, consult a functional medicine practitioner to uncover the root cause and get a personalized treatment plan.
So, are you ready to say goodbye to inflammation and transform yourself into a healthier version?
Frequently Asked Questions
1. Does juicing help reduce inflammation?
Yes, the juice of veggies and fruits can help reduce inflammation. This is because fruits and vegetables contain antioxidants and anti-inflammatory compounds, positively affecting inflammation.
2. Are there any side effects of inflammation?
Yes, pain, chronic fatigue, depression, mood disorders, arthritis, asthma, diabetes, and cancer are some common side effects of chronic inflammation.
3. What is the difference between blending and juicing?
In blending, pulp and fiber remain in the drink, whereas juicing separates the liquid from the pulp and fiber.