Lower Inflammation with Green Smoothies
Video by Dr. Justin Thompson
As Chiropractors in East Dallas our job is to help people with neck pain, back pain, headaches and more. We know a big part of reducing pain is lowering inflammation and a great way to do that is with green smoothies. This inflammation lowering green smoothie recipe is a refreshing and simple way to start your day with a nutritional boost that can help combat the effects of chronic stress. Packed with spinach, kiwi, pineapple, banana, and water, it’s loaded with vitamins, minerals, and antioxidants. The star ingredient here is kiwi, a small but mighty fruit rich in vitamin C and other antioxidants that support immune function and help reduce inflammation. Chronic stress often increases inflammation in the body, contributing to pain and even higher stress levels. By incorporating anti-inflammatory foods like kiwi into your diet, you can support a cycle of stress relief and lower inflammation, creating a foundation for feeling better in both body and mind. Enjoy this smoothie as a simple, delicious way to nourish yourself and build resilience against the stresses of everyday life.
Research
“Higher dietary intake and/or blood concentrations of vitamin C, carotenoids, and α-tocopherol (as markers of fruit and vegetable intake) were associated with reduced risk of cardiovascular disease, total cancer, and all-cause mortality.”
“Caffeic acid is one of the most abundant hydroxycinnamic acids in fruits such as Kiwi. Our results showed that (i) caffeic acid targets COX-2 and its product PGE2 as well as the biosynthesis of IL-8 in the IL-1β-treated cells and (ii) inhibits AGE formation, which could be related to (iii) the high chelating activity exerted. Low anti-ACE, antioxidant, and reducing capacity of caffeic acid was also observed. These effects of caffeic acid expands our knowledge on anti-inflammatory mechanisms against intestinal inflammation.”
“In fact, a study showed that eating two kiwis per day for 4 weeks increased vitamin C levels and also improved the function of immune cells called neutrophils in young men with low vitamin C levels”
“A 2012 study in 102 men who smoked had participants eat three kiwis per day for 8 weeks. Those who did this had reductions in blood pressure and platelet aggregation, or the clumping together of platelets in the blood, compared with a control group”
Recipe (all organic and frozen ahead of time)
- 1 handful Spinach
- 1/ cup Banana
- 1/2 cup Pineapple
- 1 Kiwi
- Water or Unsweetened Almond Milk to taste
- Daily dose of essential nutrients
Blend until smooth and enjoy!
Optional add honey or protein powder or other fruits to increase sweetness
Resources
Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Am J Clin Nutr. 2018 Nov 1;108(5):1069-1091. doi: 10.1093/ajcn/nqy097. PMID: 30475962; PMCID: PMC6250988.
Bozonet SM, Carr AC, Pullar JM, Vissers MC. Enhanced human neutrophil vitamin C status, chemotaxis and oxidant generation following dietary supplementation with vitamin C-rich SunGold kiwifruit. Nutrients. 2015 Apr 9;7(4):2574-88. doi: 10.3390/nu7042574. PMID: 25912037; PMCID: PMC4425162.
Karlsen A, Svendsen M, Seljeflot I, Laake P, Duttaroy AK, Drevon CA, Arnesen H, Tonstad S, Blomhoff R. Kiwifruit decreases blood pressure and whole-blood platelet aggregation in male smokers. J Hum Hypertens. 2013 Feb;27(2):126-30. doi: 10.1038/jhh.2011.116. Epub 2012 Jan 19. PMID: 22258209.
Zielińska D, Zieliński H, Laparra-Llopis JM, Szawara-Nowak D, Honke J, Giménez-Bastida JA. Caffeic Acid Modulates Processes Associated with Intestinal Inflammation. Nutrients. 2021 Feb 8;13(2):554. doi: 10.3390/nu13020554. PMID: 33567596; PMCID: PMC7914463.
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!
