Inflammation is the body’s natural response to injury or infection. It’s an important part of the healing process, but chronic inflammation can lead to health issues. Many people look to juice as a way to reduce inflammation and boost overall health. The key is choosing juices packed with anti-inflammatory nutrients.
How Juice Can Reduce Inflammation
Fruits and vegetables contain antioxidants, vitamins, minerals and plant compounds that can help fight inflammation. Antioxidants neutralize free radicals that can damage cells and lead to inflammation. Vitamin C, beta-carotene and other vitamins boost the immune system. And plant compounds like quercetin have strong anti-inflammatory effects.
Juicing is an easy way to get concentrated amounts of these nutrients. Fruits and veggies are broken down into an easy-to-absorb liquid form. This allows the nutrients to be rapidly absorbed and used by the body. Juicing also removes the fiber, so the nutrients can be absorbed even more efficiently.
Some research shows that drinking fresh vegetable and fruit juice can reduce inflammatory markers like C-reactive protein (CRP). And populations that consume more fruits and veggies in their diet tend to have lower levels of chronic inflammation.
Top Anti-Inflammatory Juices
Almost all fruits and vegetables have some anti-inflammatory benefits. But some stand out for their exceptional antioxidant, vitamin and plant compound content. These juices can be part of an overall anti-inflammatory diet.
Tart Cherry Juice
Tart cherries contain the plant compound anthocyanin which has powerful anti-inflammatory effects. Studies show tart cherry juice can reduce inflammatory markers linked to arthritis and gout.
Pineapple juice contains bromelain, an enzyme with anti-inflammatory properties. Research suggests bromelain can help reduce nasal inflammation, Especially helpful when dealing with sinusitis.
Celery is packed with vitamin C and antioxidants like flavonoids and polyphenols. Compounds in celery help prevent damage from oxidative stress that can lead to inflammation.
Curcumin is the main compound in turmeric root that gives its anti-inflammatory abilities. Curcumin has been found to match or exceed some anti-inflammatory drugs for reducing inflammation markers.
Ginger contains compounds called gingerols that have powerful anti-inflammatory effects. Studies demonstrate fresh ginger juice can reduce joint and muscle pain associated with inflammation.
Beets are high in antioxidants and nitrates which help reduce oxidative stress and inflammation. Research shows drinking beet juice can lower inflammatory markers like CRP.
The antioxidants in blueberries have strong anti-inflammatory abilities. Blueberry juice can help protect against diseases linked to chronic inflammation like heart disease and diabetes.
Pomegranates contain high levels of antioxidants and anti-inflammatory compounds. Studies show pomegranate juice consumption lowers inflammatory markers and can reduce joint pain.
Other Anti-Inflammatory Juice Options
In addition to the juices above, you can also try:
- Carrot juice – Rich in antioxidants like beta-carotene
- Apple juice – Contains quercetin which reduces inflammation
- Orange juice – High in vitamin C and antioxidants
- Grapefruit juice – Provides vitamin C and bioflavonoids
- Green tea – Polyphenols reduce inflammation markers
- Broccoli juice – Contains sulforaphane with anti-inflammatory effects
Anti-Inflammatory Juice Combinations
To maximize the anti-inflammatory benefits, you can combine some of these powerful ingredients into juice blends. Here are some anti-inflammatory juice recipes to try:
- 1 cup pineapple juice
- 1 cup celery juice
- 1-inch knob of ginger
- 1 cup spinach
- 1 apple
- 1 cup tart cherry juice
- 1 beet, peeled
- 3 carrots
- 1-inch turmeric root
- 1 orange, peeled
Joint Health Booster
- 1 cup pomegranate juice
- 4 leaves kale
- 1 cucumber
- 1 celery stalk
- 1-inch knob ginger
- 1 lemon, peeled
Other Anti-Inflammatory Lifestyle Strategies
While juice can be helpful, it’s important to combine it with overall healthy lifestyle habits to combat inflammation. Here are some other tips:
- Eat more anti-inflammatory foods – Leafy greens, berries, fatty fish, nuts, olive oil, etc.
- Exercise regularly – Even light activity helps reduce inflammation.
- Lose weight if overweight – Excess fat leads to more systemic inflammation.
- Quit smoking and limit alcohol – Both increase inflammation.
- Reduce stress – Chronic stress takes a toll on inflammatory responses.
- Get enough sleep – Lack of sleep is linked to higher inflammation.
The Bottom Line
Drinking vegetable and fruit juices made with anti-inflammatory ingredients can help reduce inflammation. Tart cherry, pineapple, turmeric, ginger, beet, and pomegranate juice have research backing their abilities. For best results, pair anti-inflammatory juices with a diet and lifestyle that fight inflammation.
|Tart Cherry||Anthocyanins||Reduces arthritis inflammation|
|Pineapple||Bromelain||Decreases nasal inflammation|
|Turmeric||Curcumin||Lowers inflammatory markers|
|Ginger||Gingerols||Lessens muscle and joint pain|
|Beets||Antioxidants, nitrates||Lowers CRP and inflammation|
Drinking the right juices can be an easy and tasty way to fight inflammation as part of an overall healthy lifestyle. Focus on juices packed with antioxidants, vitamins, minerals and anti-inflammatory compounds for best results.