Inflammation is the body’s natural defence mechanism against injury, infection, or harmful stimuli. It is a vital part of the immune system’s response, helping to protect and heal the body. However, when inflammation becomes chronic it has harmful effects on our body and can contribute to developing diseases. Some common symptoms of chronic inflammation include body aches, fatigue, chest pain, fever, joint stiffness, and redness in the body. Chronic inflammation is linked to the process of developing several long-term chronic diseases including metabolic syndrome, eczema, acne, rheumatoid arthritis, diabetes, autoimmune diseases, and Alzheimer’s disease.
In this article, I will explain how to make a delicious smoothie to help reduce inflammation and improve your health.
All you need is a blender, the more powerful it is the more delicious the smoothies turn out. One of my favourite blenders is a Vitamix or Nutri Bullet.
How to Build a Nutritious Smoothie
For better digestion of smoothies, add whole seeds or nuts as a topping and chew them, as our mouths produce enzymes to break down carbohydrates.
1. Choose a Liquid Base
The base of your smoothie is essential for blending the ingredients smoothly.
You can choose from:
- Water (for a lighter option)
- Almond, oat, or coconut milk (for creaminess and added flavour)
- Coconut water (for hydration and electrolytes)
- Yogurt or kefir (for probiotics and protein)
2. Pick a Protein Source
Adding protein helps keep you fuller for longer. Great options include:
- Protein powder
Greek yoghurt - Nut butter (almond or cashew)
- Seeds (chia, flax, or hemp seeds)
3. Add Fruits and Vegetables
For natural sweetness and fibre, add fruits like:
- Berries (antioxidants and low sugar)
Bananas (for creaminess) - Apples or pears (for fibre and vitamins)
Vegetables are great for boosting nutrients:
- Spinach, broccoli or kale (rich in vitamins and minerals)
- Carrot or cucumber (refreshing and hydrating)
4. Include Healthy Fats
Healthy fats promote satiety and support brain function. Try:
- Avocado (for creaminess and healthy fats)
- Chia seeds or flaxseeds (omega-3s)
- Coconut oil or MCT oil
5. Supercharge with Extras
Boost your smoothie with extras for specific health goals:
- Turmeric or ginger (anti-inflammatory)
- Spirulina or wheatgrass (detoxifying and nutrient-dense)
- Cacao or matcha (for antioxidants and energy)
- Mushroom powders (lion’s mane, reishi)
6. Blend and Enjoy
Once you’ve chosen your ingredients, blend everything until smooth. Adjust the thickness by adding more liquid, and enjoy your nutritious creation!
Experiment with different combinations to keep your smoothies varied, flavorful, and packed with health benefits