True, inflammation sounds painful and potentially dangerous. But before we dive into the topic of smoothies for inflammation-fighting, it’s important to note that not all inflammation is bad. “Inflammation is a necessary process that helps your body defend itself and heal,” explains Jenna Werner, R.D., creator of Happy Strong Healthy in West Orange, New Jersey.

There are two types of inflammation, chronic and acute. Acute inflammation is redness or swelling from a recent injury. Acute inflammation is a sign the body is trying to heal itself. On the flip side, chronic inflammation is often caused by illness or persistent stress. This type of inflammation in the body (which can be triggered by many lifestyle habits and foods in the standard American diet) can put you at higher risk for chronic diseases including cancer, heart disease, arthritis, depression, Alzheimer’s, and Parkinson’s disease.

The best anti-inflammatory smoothie ingredients

A morning anti-inflammatory smoothie kicks the day off on a well-fueled, nutritious note. It’s also an easy way to score several superfoods in one quick-fix grab-and-go breakfast.

Stock up on these ingredients to add to your blender.

1. Avocado

How much to add to your anti-inflammatory smoothies: 1/4 of a medium fruit

Great for so much more than guac recipes, avocado lends a creamy texture and a healthy dose of good-for-you monounsaturated fats.

“Fat can keep you from getting hungry between meals, and helps to lessen the natural inflammation that occurs from intense exercise and general activities of the day,” says Rachel Fine, R.D., a registered dietitian and owner of the nutrition counseling firm To The Pointe Nutrition in New York City.

2. Berries

How much to add to your anti-inflammatory smoothies: 1/2 cup

“Fiber helps to slow the overall absorption of sugar into your body, promoting a steadier release of energy,” Fine says.

Raspberries, blackberries, blueberries, and strawberries are among the highest-fiber (about 2 to 4 grams in just 1/2 cup) fruits and are a cinch to add to anti-inflammatory smoothies as a natural sweetener.

3. Leafy greens

How much to add to your anti-inflammatory smoothies: 1 cup, uncooked

Toss a handful into your anti-inflammatory smoothie for a boost in vitamins and minerals, like vitamin C and iron, Fine suggests.

“Most of us struggle to consume enough non-starchy vegetables, such as spinach or kale. These blend very well into smoothies and the fruit can mask the taste,” says Michelle Hyman, R.D., a registered dietitian.

4. Seeds

How much to add to your anti-inflammatory smoothies: 1-2 tablespoons

Super seeds like chia and flax offer heart-healthy fats, vegetarian protein, and dietary fiber, Hyman says.

Fine adores chia seeds in her anti-inflammatory smoothies because they are high in soluble fiber, which helps to maintain blood sugar and sustain energy.

“They’re also a great source of calcium, which is critical for strong bones,” Fine adds.

5. Warm spices

How much to add to your anti-inflammatory smoothies: 1/2-1 teaspoon, to taste

Cinnamon, turmeric, and ginger are among the easiest anti-inflammatory spices and flavor boosters around, and they last for about a year when stored properly in your spice cabinet. Nearly any recipe can be supplemented with spice to create a ginger, cinnamon, or turmeric smoothie for inflammation as long as you like the flavor combos! Try a banana-cinnamon, turmeric-coconut milk, or ginger-pineapple smoothie and make it your own.

(Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at www.bhg.com.)

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