ANTI-INFLAMMATORY, PAIN-REDUCING SMOOTHIE
- Health Coach Trang Phan
- May 16, 2023
- 4 min read
Updated: May 16, 2023
Golden turmeric smoothie is a healthy and delicious beverage with ingredients known for its anti-inflammatory properties. The smoothie gets its golden color from turmeric, a spice used in traditional medicine for centuries.
Let food be thy medicine and let thy kitchen be thy pharmacy, for the nourishment we choose today can determine the health we enjoy tomorrow- Hippocrates.
Why is this smoothie good for you?
Some key health benefits of mangoes:
Rich in Vitamins and Minerals: Mangoes are packed with essential nutrients, including vitamin C, vitamin A, vitamin E, potassium, and folate. These vitamins and minerals support overall health and contribute to various bodily functions.
Strong Antioxidant Properties: Mangoes are loaded with antioxidants, such as phenolic compounds and carotenoids. These antioxidants help protect the body against oxidative stress, reducing the risk of chronic diseases and supporting cellular health.
Boosts Immune System: The high vitamin C content in mangoes helps strengthen the immune system. Vitamin C enhances the production of white blood cells, crucial for fighting infections and diseases.
Some key benefits of turmeric:
Powerful Anti-Inflammatory Properties: Curcumin is renowned for its potent anti-inflammatory effects. It helps reduce inflammation in the body and may alleviate symptoms of chronic inflammatory conditions such as arthritis, inflammatory bowel disease, and certain types of cancer.
Strong Antioxidant Activity: Turmeric is a rich source of antioxidants that help protect the body against free radicals and oxidative stress. By neutralizing these harmful molecules, turmeric may contribute to overall cellular health and reduce the risk of chronic diseases.
Potential Cancer-Fighting Properties: Curcumin has been studied for its potential anticancer effects. It may inhibit the growth of cancer cells, reduce angiogenesis (the formation of new blood vessels that support tumor growth), and induce apoptosis (programmed cell death) in cancer cells.
Supports Joint Health: Due to its anti-inflammatory properties, turmeric may help reduce joint pain, stiffness, and swelling associated with conditions like osteoarthritis and rheumatoid arthritis. It may also improve overall joint function and mobility.
Boosts Brain Health: Curcumin has shown promise in supporting brain health. It may cross the blood-brain barrier and exhibit neuroprotective properties, potentially reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's. Additionally, turmeric may enhance cognitive function and improve memory.
Supports Digestive Health: Turmeric has been traditionally used to support digestive health. It may help alleviate symptoms of indigestion, bloating, and gas. Turmeric can also stimulate bile production, aiding in fat digestion.
Potential Heart-Protective Effects: Curcumin may have cardiovascular benefits by improving blood vessel function, reducing inflammation, and reducing oxidative stress. It may help lower LDL cholesterol levels, regulate blood pressure, and decrease the risk of heart disease.
Supports Skin Health: Turmeric's anti-inflammatory and antioxidant properties can benefit the skin. It may help reduce acne, promote wound healing, improve skin elasticity, and provide a healthy, youthful appearance.
It's worth noting that the absorption of curcumin is enhanced when consumed with black pepper or paired with fats, such as olive oil or coconut milk. Adding turmeric to your diet through cooking or incorporating turmeric supplements can be a beneficial way to enjoy its health-promoting properties. However, consult with a healthcare professional before adding any supplements to your routine, especially if you have underlying health conditions or are taking medications.
Some key benefits of flaxseeds:
igh in Omega-3 Fatty Acids: Flaxseeds are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3 fatty acids are known for their anti-inflammatory properties and have been linked to improved heart health and brain function.
Rich in Dietary Fiber: Flaxseeds are an excellent source of both soluble and insoluble fiber. This fiber content aids in digestion, promotes bowel regularity, and may help prevent constipation. Including flaxseeds in your diet can contribute to a healthy digestive system.
Potential Cardiovascular Benefits: The omega-3 fatty acids and fiber in flaxseeds have been associated with a reduced risk of cardiovascular diseases. They may help lower LDL cholesterol levels, regulate blood pressure, and reduce inflammation in the arteries, promoting heart health.
Supports Healthy Skin and Hair: The omega-3 fatty acids and antioxidants in flaxseeds can contribute to healthy skin and hair. They may help improve skin elasticity, reduce dryness and inflammation, and promote a glowing complexion. Additionally, flaxseeds can support hair growth and reduce hair breakage.
Source of Plant-Based Protein: Flaxseeds are a good source of plant-based protein, making them a valuable addition to vegetarian or vegan diets. Protein is essential for various functions in the body, including muscle repair, hormone production, and enzyme synthesis.
Potential Hormonal Balance: Flaxseeds contain compounds called lignans, which have estrogenic properties. These lignans may help balance hormone levels, particularly in women, and alleviate symptoms of hormonal imbalances, such as hot flashes during menopause.
May Aid Weight Management: The combination of high fiber content, protein, and healthy fats in flaxseeds can promote satiety and help control appetite. Including flaxseeds in your diet may contribute to weight management and support healthy weight loss.
Potential Cancer-Protective Effects: Some studies suggest that the lignans present in flaxseeds may have anti-cancer properties. They may help reduce the risk of certain hormone-related cancers, such as breast, prostate, and ovarian cancer.
Flaxseeds can be consumed in various forms, such as whole seeds, ground flaxseed meal, or flaxseed oil. It's important to note that ground flaxseeds are easier for the body to digest and absorb the nutrients effectively. It's recommended to start with small amounts and gradually increase intake to allow your body to adjust.
Ingredients:
1 cup (80g) frozen cubed mango
1 cup (240ml) unsweetened coconut milk/ almond milk
1 tablespoon ground flaxseed
½ teaspoon turmeric powder
1 teaspoon chia seeds
¼ teaspoon cinnamon
mint leaves for garnish
Instructions:
Add all the ingredients to a blender or high-power food processor and blend for about 1 minute or until smooth.
Pour the smoothie mixture into a glass or serving bowl and garnish with mint leaves.
Nutritional Values:
Calories: 400
Carbohydrates: 53g
Protein: 15g
Fats: 13g
Measurement Conversions:
1 Tablespoon (Tbsp) = 1 thìa canh = 15 gam
1 Tablespoon= 1 thìa canh = 15ml
1 Cup = 16 Tablespoon = 240 ml
1 teaspoon (tsp) = 1 thìa cà phê= 5ml.
I hope you enjoyed the recipe and found it nourishing for your body. If you're looking for more simple, nutrient-packed recipes like this one, make sure to visit my website regularly. I'm always updating it with new ideas to help you live a healthier life. Remember, small changes can make a big impact on your overall well-being. See you soon!
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