Green Smoothie for Lowering Inflammation
Video by Dr. Justin Thompson
Enjoy a vibrant and nourishing boost with this power greens smoothie, featuring 2 cups of frozen spinach, 1-2 cups of frozen kale, 1 cup of grapes, ½ cup of pineapple, and ½ banana. Kale stands out as a nutritional superstar in this blend, packed with powerful antioxidants, vitamins A, C, and K, and fiber that support immune health, reduce inflammation, and promote healthy digestion. Combined with the natural sweetness of grapes, pineapple, and banana, plus the nutrient-rich spinach, this smoothie is a simple, delicious way to fuel your body with essential vitamins and minerals for lasting energy and wellness.
Research
“One notable RCT demonstrated that daily intake of a freeze-dried kale bar significantly reduced HbA1c, insulin resistance, body weight, and calorie intake in T2D patients over a 12-week period. This study also observed positive trends in fasting blood glucose and LDL-cholesterol levels in the intervention group compared to the control group.”
“Another RCT explored the short-term effects of different types of vegetables, including cruciferous vegetables like kale, on vascular and metabolic function in middle-aged and older adults with mildly elevated blood pressure. This study aimed to determine whether regular consumption of cruciferous vegetables could improve measures related to cardiovascular disease risk, such as ambulatory blood pressure, arterial stiffness, glycemic control, and circulating biomarkers of oxidative stress and inflammation”
“These studies suggest that kale may offer significant health benefits, particularly in improving metabolic parameters and potentially reducing cardiovascular disease risk.”
Recipe
(all organic or locally sourced when possible)
- 2 cup frozen spinach
- 1-2 cup frozen kale
- 1 cup grapes
- ½ cup pineapple
- ½ banana
- 1-2 cup coconut milk, almond milk or water (add more for desired consistency)
Top with ice
Daily dose of essential nutrients
Optional add honey or protein powder or other fruits to increase sweetness
Resources
Beneficial Effects of a Freeze-Dried Kale Bar on Type 2 Diabetes Patients: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trial.
Jeppesen PB, Dorner A, Yue Y, et al.
Nutrients. 2024;16(21):3641. doi:10.3390/nu16213641.
A Randomised Controlled Crossover Trial Investigating the Short-Term Effects of Different Types of Vegetables on Vascular and Metabolic Function in Middle-Aged and Older Adults With Mildly Elevated Blood Pressure: The VEgetableS for vaScular hEaLth (VESSEL) Study Protocol.Connolly EL, Bondonno CP, Sim M, et al.
Nutrition Journal. 2020;19(1):41. doi:10.1186/s12937-020-00559-3.
Our Message
We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!
