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Drink These Smoothies to Help Relieve Knee and Joint Pain



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Arthritis, or joint inflammation, is an incurable chronic disease which includes over 100 types and related conditions (e.g. osteoarthritis, rheumatoid arthritis) that affect more than 54 million U.S. adults, especially those who are living in the states of Kentucky, West Virginia, Alabama and Arkansas (1).

Arthritis has both apparent and underlying symptoms, such as chronic pain, joint changes and swelling, fatigue, numbness, fever, loss of appetite, pleurisy, all of which vary in length and severity.

Fortunately, making dietary changes by including fruits and vegetables that can fight inflammation and boost the immune defense system to your diet can help relieve those symptoms and reduce pain. An easy way to do so is by drinking anti-inflammatory smoothies.

Here are 5 smoothies to naturally help soothe knee and joint pain.

  1. Strawberry Orange Smoothie
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Did you know that the strawberry (Fragaria ananassa L.) is more than just an on-the-go snack? This red juicy fruit has an impressive nutrient profile, including vitamins, minerals and antioxidants with potent anti-inflammatory effects. In fact, a single cup (152 grams) of strawberry halves has just 49 calories and delivers almost 233 mg of potassium and almost 150% of the recommended DV for vitamin C. It is particularly rich in anthocyanins, a group of flavonoids that protects against inflammation, helps alleviate arthritis flares, improves colon health, and more. Oranges (Citrus x sinensis L.) are another reliable source for vitamin C and potential health benefits, most notably lowering risk factors for rheumatoid arthritis and polyarthritis. Several publications have shown that the administration of vitamin C in patients with Paget’s disease or arthritis reduces pain.

Ingredients

  • 4 extra-large strawberries (108 grams)
  • 2 oranges deseeded
  • ¾ cup of orange juice
  • 1 cinnamon stick (to taste)
  • 1 cup of crushed ice

Preparation Method

Place all the ingredients into a blender and puree until very smooth. After pouring the mixture into glasses, you can add chia or pumpkin seeds as a topping.

  1. Carrot Pineapple Smoothie
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The carrot (Daucus carota L.) is a crunchy vegetable available in many varieties and colors. It is an excellent source of carotenoids, dietary fiber, potassium and vitamins A and K. More specifically, one cup (128 grams) of chopped carrots has almost 53 calories and provides 3.6 grams of fiber, 410 mg of potassium and 428% and 21% of the recommended daily intakes for vitamins A and K, respectively. In conjunction with pineapples, carrot juice increases plasma antioxidant defenses and fights inflammation thanks to the anti-inflammatory activity of proteolytic enzymes contained in pineapple. These include bromelain which is increasingly used to treat osteoarthritis and reduce joint swelling related to rheumatoid arthritis.

Ingredients

  • 1 cup (165 grams) of pineapple chunks
  • ½ cup (55 grams) of grated or chopped carrots
  • ¾ cup of orange juice
  • 1 cup of crushed ice

Preparation Method

Simply place the fruit slices and orange juice into the bowl of the blender and blend until smooth. Add the crushed ice gradually depending on the desired thickness.

  1. Papaya Grapefruit Smoothie
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They say if you do not like pineapples, then here is papaya. Papaya is a popular tropical fruit and an excellent source of antioxidant vitamin C and other compounds that reduce inflammatory markers. One cup of mashed papayas (230 grams) has 99 calories and delivers almost 4 grams of dietary fiber and 234% of the recommended DV for vitamin C. Together with grapefruit, papaya makes a tasty anti-inflammatory smoothie. Grapefruit (Citrus x paradisi L.) is particularly rich in carotenoids and vitamin A with 1771 IU of the latter per one NLEA serving of 154 grams, or 35% of the recommended daily intake. Several sources of evidence have shown that consumption of fruits and vegetables high in vitamin A and carotenoids can help protect against inflammation and reduce C-Reactive Protein (CPR).

Ingredients

  • 2 cups (460 grams) of mashed papayas
  • 1 cup (230 grams) of sectioned grapefruits with juice
  • ¼ lime (optional)
  • 1 cup of crushed ice

Preparation Method

Put the papayas and grapefruits into the blender and puree until smooth and frothy consistency. Gradually add crushed ice and pour the mixture into cups. You can squeeze the lime using a reamer or just put it in your drink.

  1. Avocado Blueberry Smoothie
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Avocado and blueberry is an undeniably interesting combination to suppress inflammation and disease. First, you have avocados (Persea americana L.) that are packed with healthy fats, including the anti-inflammatory agent oleic acid. In fact, one cup of avocado cubes (150 grams) is high in calories with 240 Kcal and contains almost 15 of monounsaturated fats, 727 mg of potassium and almost 30 mcg of vitamin K. Second, you add blueberries (Cyanococcus L.) and their richness in antioxidants which has favorable effects on inflammation and muscle damage.

Ingredients

  • 1 cups (150 grams) of avocado cubes
  • 1 cup (148 grams) of frozen blueberries
  • 1 plain yogurt
  • ¾ cup of almond or soy milk
  • Water

Preparation Method

Add the avocado cubes, blueberries, yogurt and milk into the blender and keep adding water depending on the thickness until you get a creamy mixture.

  1. Kale Spinach Smoothie
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Kale and spinach are quintessential ingredients in most detox smoothies, but they can do a little more than just promote weight loss and improve digestion. In fact, they are two of the richest dietary sources of kaempferol and quercetin, both of which are antioxidants with potent anti-inflammatory effects that are linked to joint health. What is more, is that they are highly nutritious. One cup of chopped kale (67 grams) delivers 329 mg of potassium and almost 134% of the recommended daily intakes for vitamins A and C. Spinach provides, in turn, sufficient amounts of vitamins, iron and folate.

Ingredients

  • 1 cups (67 grams) of chopped kale
  • 1 cup of fresh raw spinach
  • 1 small frozen banana (101 grams)
  • ¾ cup of almond milk
  • 1 cinnamon stick (to taste)

Preparation Method

Place all the ingredients in a blender and puree until smooth and creamy. You can try adding goji berries and a few pomegranate seeds as a topping.