This smoothie provides an energizing burst of flavor without caffeine or processed sugar. It is one of my favorite ways to start the day!
Though caffeine can have health benefits, it can also accelerate inflammation in people who are sensitive to it. If you consume caffeine in a sugary morning beverage, the sugar only adds to the inflammatory profile of the drink.
Everyone experiences inflammation at some point, and inflammation can range from a mildly sore muscle to severe joint pain or even cardiovascular swelling. Small amounts of inflammation are not harmful, but they may be uncomfortable. Sometimes the immune system creates inflammation to protect the body from infection, injury, or disease. For people undergoing cancer treatment, inflammation is a common and unpleasant side effect of several types of chemotherapy.
Chronic inflammation, however, is a known risk factor for cancer. Carrying extra weight can make inflammation worse. Adding this smoothie to your menu can help you feel better today and live better in the long run.
This recipe has a tart flavor due to the inclusion of grapefruit juice. That flavor comes from citric acid, also known as Vitamin C. When you taste the tang of this smoothie, know that you are consuming a vital nutrient that will keep your immune system strong and counter inflammation in your body!
Ingredients
- 1 grapefruit
- 1 cup water
- 1 cup ice
- 2 cups bagged mixed greens salad mix
- 1 apple
- ½ an avocado
Preparation
Remove apple core and seeds. Do not peel the apple (the peel contains fiber and other nutrients that help make this smoothie healthy!)
Juice one grapefruit into a blender through cheesecloth or a sieve, to prevent seeds from falling in.
Add ice and water to the blender.
Then, add mixed greens, apple, and avocado.
Blend until avocado and greens are pureed.
Pour into glasses and enjoy!
Benefits
- The secret to this smoothie is folate, also known as Vitamin B9. Grapefruit, avocados, and apple peels all contain this nutrient, which counteracts inflammation in the body. Folate is essential for pregnancy; it fosters healthy red blood cells in both the mother and the baby. In addition, folate has been shown to help reduce the risk of osteoporosis, depression and several types of cancer.
- Avocados are particularly strong inflammation fighters due to their fiber and healthy fat content. For many years, people were taught that eating fat led to gaining fat, but that is a myth. In fact, the healthy fat in avocados actually helps reduce cholesterol and cardiovascular inflammation.
- Apple peels are a great source of an essential mineral called chromium. Chromium helps with glucose metabolism (how the body uses sugar) and lipid metabolism (how the body breaks down fat). Chromium may also help shift the composition of the body toward lean muscle and away from body fat, according to early studies.
- Grapefruit is an excellent source of Vitamins A and C. Consuming robust amounts of Vitamin C is associated with lower levels of inflammation, as well as a stronger immune system. Vitamin A is also known to reduce inflammation, particularly inflammatory skin conditions.
Source & Reference
Anderson R. A. (1998). Effects of chromium on body composition and weight loss. Nutrition reviews, 56(9), 266–270. https://doi.org/10.1111/j.1753-4887.1998.tb01763.x
Drake, Victoria J. and Higdon, Jane. An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations, 2nd ed,. 2011.
Reifen R. (2002). Vitamin A as an anti-inflammatory agent. The Proceedings of the Nutrition Society, 61(3), 397–400. https://doi.org/10.1079/PNS2002172
