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Arthritis is an inflammatory condition of the joint that causes pain, stiffness, reduced ability to move, and even deformities in severe cases.
The treatment for arthritis involves managing pain and improving motion. Anti-inflammatory drugs are often prescribed to reduce inflammation and improve the outcome of the disease. (1)
Though there is no specific diet you can consume for arthritis, some foods can reduce inflammation and have been studied for their effectiveness in improving the symptoms of arthritis. (2)
Smoothies for Arthritis
Try these smoothie recipes to combat arthritis.
1. Tropical sunrise
- 1 cup of pineapple chunks
- ½ cup of papaya cubes
- 1 cup of 100% pure orange juice
This smoothie contains ingredients that have been found to lower inflammation. Pineapple contains bromelain, a phytonutrient that is widely being studied for its role in reducing inflammation and pain. It also speeds up wound healing. (3)
Papaya is another popular tropical fruit that has anti-inflammatory properties (4) and adds a creamy, sweet taste to the smoothie.
Orange juice provides the liquid component to the smoothie and should be extracted at home to ensure purity. Pure orange juice may also contribute to the inflammation-lowering effect of this smoothie. (5)
2. Berry blaster
- 1 cup of fresh or frozen blueberries
- ½ cup of fresh or frozen strawberries
- ½ cup of fresh or frozen raspberries
- ½ cup of water
Berries are overflowing with antioxidants and bioactive compounds that reduce inflammation in the body.
In animal studies and clinical trials, blueberries, strawberries, and raspberries showed promising g results in lowering inflammation and pain associated with arthritis. (2)
You can substitute water for your milk of choice.
3. Blood punch
- 1 cup of pomegranate seeds
- 1 apple, cut into cubes
- ½ cup of beetroot cubes
Pomegranate juice has been found to reduce oxidative stress and inflammation in the body. It also reduced pain and protected the bone cartilage from wear and tear, thus reducing discomfort in patients with arthritis. (6)
Apples contain quercetin and other flavonoids that reduce inflammation, and drinking apple juice has been found to improve the symptoms of rheumatoid arthritis in young adults. (2)
Beetroot juice has been found to improve blood function in those with Raynaud’s disease, a common complication of arthritis. It reduces pain, blood pressure, and inflammation.
Studies conducted on beetroot juice consumption found that people suffering from arthritis experienced improvement upon beetroot juice consumption for 2 weeks. (7)
4. Green glow
- 1 stalk of celery
- 1 apple
- 1 cup baby spinach (optional)
- ½ cup of brewed green tea
Celery has shown excellent anti-inflammatory ability in animal studies, and its seed extract has been used to treat the accumulation of uric acid in joints (a reason for arthritis), thereby reducing inflammation and pain. (8)
Spinach contains a phytonutrient called p-coumaric acid, which has been found to reduce inflammation-causing substances in the blood. This can be useful to reduce the pain associated with arthritis. (9)
Green tea is rich in catechins and epicatechins that can help treat inflammatory diseases such as arthritis. These compounds effectively reduce inflammation-causing substances in the blood and consequently reduce the pain of arthritis as well. (9)
5. Citrus punch
- 1 cup of fresh oranges
- 1 cup of pineapple chunks
- Juice of half a lemon
- 1 cup of fresh grapefruit juice
- 1 frozen banana
Citrus fruits such as oranges, lemons, and grapefruit contain bioactive compounds that ease arthritic pain, such as hesperidin and naringenin. They are effective in boosting collagen production, which helps in the smoother movement of joints. (2)
You can add ginger, cinnamon, and turmeric to any of the smoothies as these spices have anti-inflammatory properties and can help reduce pain. (9)
Most-Asked Questions About Smoothies for Arthritis Relief
Can I drink plain juices instead of smoothies?
Yes, you can. You can prepare juices of apples, citrus fruits, pineapple, pomegranate, and beetroot at home and drink up to 1 glass daily.
How often should I drink these smoothies?
You can have 1 glass of any of the above smoothies once a day.
Can I add sweeteners to these drinks?
Avoid adding sugar or other sweeteners. Instead, make use of sweet fruits such as bananas, papayas, apples, and dates.
Arthritis is a heavy burden on healthcare and can drastically reduce the quality of life of those suffering from it. Once diagnosed, it doesn’t go away but needs to be managed with medication and some dietary changes.
Consuming foods that are known to lower inflammation can help bring down the pain and improve your quality of life.
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