5 Green Smoothies For Arthritis & Gout

Green Smoothies For Arthritis and Gout

“Is there a green smoothie for arthritis?” I get that question a lot. So today, I decided to round up some research that may help you create a special smoothie blend to ease your aching joints.

Not only can a daily green smoothie help you lose weight, shedding those extra pounds can alleviate excess stress on your joints, decreasing the risk of wear and tear. Losing weight also may reduce your level of inflammation.

Use Orange & Red-Colored Fruits

Fruits and vegetables that are high in carotenoids have been shown to reduce inflammation and lower the risk of getting arthritis. One such carotenoid is betacryptoxanthin.

A recent study suggested, “a modest increase in ß-cryptoxanthin intake, equivalent to one glass of freshly squeezed orange juice per day, is associated with a reduced risk of developing inflammatory disorders such as rheumatoid arthritis”. 1




Foods rich in carotenoids such as beta-carotene and betacryptoxanthin include pumpkin, papaya, persimmons, tangerines, red peppers, oranges, apricots, mangoes, carrots and dark, leafy greens like kale and dandelion greens.

Use Pineapples

Pineapples have an anti-inflammatory effect due to their high content of an enzyme called bromelain. Bromelain may help reduce arthritis pain. While most studies have been conducted using pure, isolated bromelain, therapeutic benefit might still be obtained from consuming the fresh fruit. 2

Use Turmeric Spice

Preliminary studies suggest that curcumin (found in turmeric spice), and to a lesser degree, quercetin, may offer some therapeutic potential for treating rheumatoid arthritis. 3

Food sources of quercetin include black and green tea, apples, red grapes, citrus, berries, broccoli, tomatoes and nopal (cactus). Organic tomatoes may have up to 79% more quercetin than conventionally grown ones. 4

Use Ginger

Ginger is another food that has been studied for possible therapeutic benefit to arthritis sufferers.

One study found that “amongst the arthritis patients more than three quarters experienced, to varying degrees, relief in pain and swelling. All the patients with muscular discomfort experienced relief in pain. None of the patients reported adverse effects during the period of ginger consumption, which ranged from 3 months to 2.5 years.” 5

Purified ginger extract supplements also show a “statistically significant effect on reducing symptoms of OA [osteoarthritis] of the knee”. 6

Vitamin C-Rich Fruits & Vegetables May Help With Gout

An increased vitamin C intake has been associated with a lower risk of gout. 7 Green Smoothies are extremely rich sources of vitamin C. Vitamin C-rich foods include guava, citrus, pineapple, kiwi, and strawberries.

Studies have also found that while purine-rich meats and seafood increase risk of gout, fruits and vegetables that contain small to moderate amounts of purines, such as spinach, does not increase gout risk. 8

Gout sufferers are encouraged to moderate intake of purine-rich foods, and while spinach is low in purines, you probably shouldn’t use excessive amounts every day in a green smoothie if you are prone to flare ups due to sensitivity to dietary purines. Be sure to use lettuce and other greens as well.

Green Smoothie Foods For Arthritis and Joint Pain

When making smoothies for arthritis and joint pain, focus on fruits and vegetables that are rich in carotenoids and quercetin such as pumpkin, papaya, persimmons, tangerines, red peppers, oranges, apricots, mangoes, carrots and dark, leafy greens like kale and dandelion greens, black and green tea, apples, red grapes, citrus, berries, broccoli, tomatoes and nopal (cactus).

Grate some fresh ginger into your smoothie, as well as some bromelain-rich pineapple for their potential therapeutic benefits.

Green Smoothie Foods For Gout

Most of the same fruits and vegetables rich in vitamin C that help with arthritis, joint pain and inflammation may provide benefit for gout.

Gout sufferers should moderate their intake of spinach, asparagus, flaxseed and cacao (chocolate) and rotate with greens that are lower in purines such as leaf lettuce and romaine.

Green Smoothie Recipes for Arthritis

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Pineapple-Carrot Smoothie

  • 8 ounces (236 ml) water
  • 1 and 1/2 cup pineapple, cubed
  • 1 orange, peeled and deseeded
  • 1 large carrot, chopped
  • 2 tablespoons chia seeds
  • 1/2 teaspoon fresh ginger
  • 2 handfuls of fresh baby spinach

2) Kiwi-Kale Smoothie

  • 4 to 6 ounces of filtered water
  • 1 mango, peeled and pitted
  • 2 kiwifruits, peeled
  • 2 cups kale, chopped or torn into pieces

3) Strawberry-Orange Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled and sliced
  • 4 large, whole strawberries
  • 1 orange deseeded
  • 2 handfuls of fresh baby spinach

4) Melon-Mango Smoothie

  • 4 to 6 ounces of filtered water
  • cup cantaloupe, cubed
  • 1 mango, peeled and pitted
  • 4 medium strawberries
  • 2 handfuls of fresh baby spinach

5) Pineapple-Grapefruit Smoothie

  • 4 to 6 ounces of filtered water
  • 1 fresh or frozen banana, peeled and sliced
  • 1/2 red grapefruit, peeled
  • 1/2 cup pineapple, cubed
  • 1/2 cucumber, with peel
  • 1/2 cup fresh parsley (or use 2 handfuls of fresh baby spinach)

Sources:

1 – Pattison, D. J., Symmons, D. P. M., Lunt, M., Welch, A., Bingham, S. A., Day, N. E., & et al. (2005, August). Dietary ß-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study. American Journal of Clinical Nutrition, 82(2), 451-455.

2 – Debnath, P., Dey, P., Chanda, A., Bhakta, T. (2012, September-October). A survey on pineapple and its medicinal value. Scholars Academic Journal of Pharmacy (SAJP), 1(1), 22-29.

3 – Jackson, J. K., Higo, T., Hunter, W. L., & Burt, H. M. (2006). The antioxidants curcumin and quercetin inhibit inflammatory processes associated with arthritis. Inflammation Research, 55(4), 168-175.

4 – Mitchell, A. E., Hong, Y. J., Koh, E., Barrett, D. M., Bryant, D. E., Denison, R. F., Kaffka, S. (2007, July). Tenyear comparison of the influence of organic and conventional crop management practices on the content of flavonoids in tomatoes. Journal of Agricultural and Food Chemistry, 55(15), 6154-9..

5 – Srivastava, K. C., & Mustafa, T. (1992, December). Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Medical Hypotheses, 39(4), 342348.

6 – Altman, R. D., & Marcussen, K. C. (2001, November). Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis & Rheumatism, 44(11), 2531-2538.

7 – Choi, H. K., Gao, X., & Curhan, G. (2009, March). Vitamin C Intake and the Risk of Gout in Men. Archives of Internal Medicine, 169(5), 502-507.

8 – Choi, H., Atkinson, K., Karlson, E., Willett, W., & Curhan, G. (2004, March) Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men. New England Journal of Medicine, 350, 1093-1103.

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Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.