Reduce Inflammation | 3 Easy Smoothie Recipes | Anti-Inflammatory Smoothies – Thomas DeLauer

Reduce Inflammation | 3 Easy Smoothie Recipes | Anti-Inflammatory Smoothies – Thomas DeLauer



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Reduce Inflammation | 3 Easy Smoothie Recipes | Anti-Inflammatory Smoothies – Thomas DeLauer…

Smoothie #1 – Digestive Inflammation:
1 cup of almond Milk
1 teaspoon ginger
1 tbsp of coconut cream
4 mint leaves
1/2 of medium avocado
Optional: add frozen spinach or ice (or stevia)

Smoothie #2 – Systemic Inflammation:
1/4 cup sweet potatoes
1 serving of Collagen powder
1/8 cup coconut cream
1/8 cup pumpkin seeds
Pinch of ginger
Squeeze of lemon
1-2 dates, or to your taste
Optional: quarter cup mandarin segments
OR
1 Bag of Smoothie Box with 1 cup of Coconut Milk

Smoothie #3 – Deep Space – Brain Inflammation:
3 quarters of a cup of frozen spinach
quarter cup of frozen beets
quarter & a half a cup of frozen blueberries
1/2 tbs of coconut oil
1 cup of coconut milk
Optional: stevia

Smoothie #1: (Keto Friendly)
Coconut Oil & Inflammation- Lauric acid reduces biofilm formation and preformed biofilms in a dose-dependent manner and has been shown to reduce proinflammatory cytokine production. More specifically, the expression of inflammatory genes such as COX-2, iNOS, TNF-α and IL-6 are decreased by lauric acid.

https://www.frontiersin.org/articles/10.3389/fmicb.2017.02635/full

https://www.ncbi.nlm.nih.gov/pubmed/24613207?dopt=Abstract

Ginger:
Anti-inflammatory agent- Ginger acts as an anti-inflammatory agent by inhibiting NF-κB pathway, a molecule that turns on over 400 genes related to inflammation – like NSAIDs, ginger blocks the activities of COX enzymes, as well as production of inflammatory chemicals called leukotrienes and prostaglandins.
Digestion-
Ginger aids in digestion by reducing stomach lesions, by inhibiting growth of Helicobacter pylori (is a type of bacteria that can enter your body and live in your digestive tract

Peppermint:
In one study, published in the Digestive Diseases, and Sciences, 72 people with IBS took peppermint oil capsules, or a placebo. Researchers found that peppermint reduced IBS symptoms by 40% after four weeks, compared to only 24.3% with a placebo.

https://www.ncbi.nlm.nih.gov/pubmed/26319955

The reason why peppermint help with digestive issues is because it activates an anti-pain channel in the colon. This channel, called TRPM8, may reduce the pain linked to eating some spicy foods like mustard or chili.

Avocado:
Avocado’s inflammation reducing benefits come from its high vitamin E content. Vitamin E literally cuts the production of cytokines. Specifically, it has been shown to decrease lipid peroxidation and decrease the release of proinflammatory cytokines, the chemokine IL-8 and plasminogen activator inhibitor-1 (PAI-1) levels as well as decrease adhesion of monocytes to endothelium. It also specifically targets, and dampens, interleukin-6 production in circulating blood.

https://www.ncbi.nlm.nih.gov/pubmed/16011463

Smoothie #2:
Sweet Potatoes- There’s an antioxidant found in sweet potatoes called cyanidin, which acts by increasing glutathione and superoxide dismutase levels and total antioxidative capacity.

https://www.phytochemicals.info/phytochemicals/cyanidin/anti-inflammatory.php

Dates:
Phenolic acids (Chlorogenic acid)- Dates contain an array of phenolic acids that: possesses antiplatelet activity by reducing release of atherosclerotic-related inflammatory mediators and inhibits thrombus formation. CGA induces an anti-inflammatory effect in lipopolysaccharide- (LPS-) inflamed macrophage cells through suppression of proinflammatory cytokines such as IL-1β, TNF-α, and IL-6.

https://www.researchgate.net/publication/267037225_Phenolic_acids_in_dates_Chemistry_properties_and_antioxidant_benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4579300/#sec8title

Pumpkin Seeds:
Phytosterols, in studies, have been shown to reduce IL-6 and TNF-α levels in plasma and tissues, in addition to lower expression of inflammation-related genes in the liver (for TNF-α and PAI-1) and adipose (for IL-6, TNF-α, and MCP-1).

Phytosterols and Inflammation: What’s the Story?

Smoothie #3 – Deep Space – Brain:
Blueberries- BDNF has been shown to suppress the expression of inflammatory factors, including tumor necrosis factor α, interleukin (IL)-1β, and IL-6, and increased the expression of the anti-inflammatory factor IL-10.

https://www.ncbi.nlm.nih.gov/pubmed/28778220

Beets:
Contain nitric oxide, which can help fight inflammation by reducing vascular inflammation and promote apoptosis during neointimal thickening*
*Refers to proliferation and migration of vascular smooth muscle cells primarily in the tunica intima, resulting in the thickening of arterial walls and decreased arterial lumen space

https://www.nature.com/articles/3780482.pdf?origin=ppub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3064266/

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