17 Anti-Inflammatory Drink Recipes
on May 14, 2024
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From tea to smoothies, these anti-inflammatory drinks are so easy to make. Each one will protect your cells and reduce the risk of disease.
Anti-Inflammatory Drinks
Contrary to popular belief, inflammation isn’t always a bad thing. Your immune system actually uses inflammation to repair cells and heal tissue. Inflammation becomes a problem when it goes on for too long. In this case, it becomes chronic, which can increase the risk of disease.
You can manage this inflammation by consuming anti-inflammatory drinks. These are beverages with nutrients that lower inflammation, such as antioxidants and healthy fats.
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5 Anti-Inflammatory Drink Benefits
1. Lowers Oxidative Stress
Inflammation can increase oxidative stress, and vice versa. So, as anti-inflammatory drinks reduce inflammation, they also fight oxidative stress. This is important because oxidative stress damages cells over time.
2. Reduces Disease Risk
Both inflammation and oxidative stress are involved in disease. This includes serious conditions, such as heart disease, type 2 diabetes, and cancer. By drinking anti-inflammatory drinks, you’ll be able to naturally reduce the risk.
3. Improves Pain and Swelling
Inflammation is behind many symptoms, including pain and swelling. This is seen in inflammatory conditions such as arthritis. Anti-inflammatory drinks can help lower the inflammatory processes, potentially managing these symptoms.
4. Protects Brain Function
Neuroinflammation happens when nerve cells, or neurons, are exposed to inflammation. Over time, this can lead to brain disorders that affect memory, learning, and thinking. Anti-inflammatory drinks will offer some protection, especially when enjoyed regularly.
5. Promotes Gut Health
Many anti-inflammatory drinks are rich in fiber and antioxidants. These nutrients support the bacteria in your gut, which is key for good digestion. This effect provides even more benefits for inflammation, since healthy gut bacteria can help reduce inflammation.
17 Anti-Inflammatory Drink Recipes
1. Golden Milk (Turmeric Latte)
A traditional Indian recipe, golden milk is one of the best drinks for reducing inflammation. It contains turmeric and ginger, two powerful anti-inflammatory ingredients. Turmeric and ginger work by lowering inflammatory reactions. They also decrease proteins that cause inflammation. The yellow color comes from turmeric, which is why it's called "golden." The drink also has a slightly spicy flavor from the ginger and turmeric.Maple syrup is used to balance the spiciness. Feel free to use extra maple syrup to make the drink sweeter.Ingredients: Oat milk, maple syrup, ground turmeric, ground ginger, ground cinnamon
GOLDEN MILK
2. Anti-Inflammatory Smoothie
A quick 5-minute recipe, this healthy smoothie is so good for reducing inflammation. It's made with ginger, turmeric, and spinach, which are packed with anti-inflammatory nutrients.The spinach, chia seeds, and banana contain fiber and it benefits gut bacteria, which is key for managing inflammation.For added sweetness, the smoothie uses a pitted Medjool date. But you can also use maple syrup, honey, or date syrup.Ingredients: Unsweetened almond milk, Medjool date, turmeric powder, ginger, chia seeds, spinach, frozen bananas
ANTI-INFLAMMATORY SMOOTHIE
3. Ginger Tea
Ginger tea is one of the simplest anti-inflammatory drinks. It's made of water and fresh ginger, and it takes just 5 minutes to make. All you need to do is steep fresh ginger and lemon slices in hot water. The water will become infused with ginger, which is high in anti-inflammatory compounds like gingerol and shogaol. The recipe uses lemon and honey, which add antioxidant and anti-inflammatory nutrients.Ingredients: Water, lemon, fresh ginger root, honey
GINGER TEA
4. Chamomile Iced Tea
Chamomile iced tea is soothing and relaxing. With a prep time of just 2 minutes, the drink is so easy to prepare at home.Since chamomile tea is high in antioxidants, it's great for reducing inflammation too. It's also good for the digestive system and managing blood sugar levels.For a sweeter flavor profile, add some simple syrup. A lemon or ginger version would be delicious in this drink.Ingredients: Chamomile tea sachets, hot water, cold water, ice
CHAMOMILE ICED TEA
5. Iced Americano
Iced Americano contains coffee in the form of espresso. This makes it anti-inflammatory, as coffee is rich in antioxidants that fight inflammation.The drinks takes just 2 minutes to prepare at home using a Nespresso machine. It's also easy to customize, as you can adjust the water depending on how strong you want the drink to be.Typically, dark roasted coffee is used for iced Americanos. But you can use a blonde roast for a more smooth taste. It will also have more caffeine.Ingredients: Cold water, espresso, ice
ICED AMERICANO
6. Pineapple Ginger Smoothie
Equal parts zesty and sweet, this pineapple ginger smoothie is a tasty option for managing inflammation. The ginger is the main anti-inflammatory ingredient.Pineapple provides antioxidants and bromelain, an enzyme with anti-inflammatory effects. Bromelain can even support digestion.Be sure to use almond milk without any sweetener or flavor. Other plant-based options work well, including oat milk, soy milk, or coconut milk.Ingredients: Unsweetened almond milk, date syrup, fresh ginger, frozen pineapple
PINEAPPLE GINGER SMOOTHIE
7. Turmeric Smoothie
For another way to enjoy the anti-inflammatory properties of turmeric, make this smoothie. It takes just 5 minutes to prepare in a blender. Coconut milk gives the smoothie a creamy and satisfying texture. Additionally, it provides healthy fats, which reduce inflammation.The frozen pineapple contains anti-inflammatory enzymes and antioxidants. Its sweetness balances the spiciness of turmeric as well.Ingredients: Coconut milk, date syrup, turmeric powder, banana, frozen pineapple
TURMERIC SMOOTHIE
8. Iced Matcha
If you love the earthy flavor of matcha, make this cold brew version. It's so simple and calls for just 3 ingredients. Matcha is an excellent source of antioxidants. These compounds lower both oxidative stress and inflammation in the body, keeping you healthy.Note that matcha has caffeine, so it has an energizing effect. However, it's less intense than coffee, making it a great alternative.Since this matcha contains no sweetener, it has a very earthy flavor. You can pair it with a sweet treat to balance the taste.Ingredients: Cold water, ice, matcha
ICED MATCHA
9. Kale Smoothie
This kale smoothie is creamy, thick, and packed with anti-inflammatory compounds. It also offers essential nutrients like vitamin C and fiber. Kale has an earthy and bitter taste, but the apple, Medjool date, and pineapple add sweetness. This creates a more balanced flavor profile.Feel free to use any milk you prefer, including plant-based versions. Soy milk contains the most protein, while coconut milk has anti-inflammatory fats.Ingredients: Milk, kale, apple, Medjool date, frozen pineapple chunks
KALE SMOOTHIE
10. Ginger Shot
For a quick boost of anti-inflammatory nutrients, make this ginger shot. It's a small drink that's supposed to be consumed in one gulp. The base of this shot is coconut water, which provides electrolytes and a fresh flavor. But you can use plain water as well.Although it's naturally caffeine-free, the drink is energizing due to the ginger's spicy flavor. Fresh apple and lemon juice help balance the taste.To make multiple shots, simply double or triple the ingredients. It's a lot cheaper than buying ginger shots in stores.Ingredients: Ginger root, coconut water, apple, lemon juice, cayenne pepper
GINGER SHOT
11. Chocolate Peanut Butter Protein Shake
For an anti-inflammatory drink that tastes like a treat, make this chocolate peanut butter protein shake. It's a great post-workout snack. The chocolate flavor comes from cocoa powder and chocolate protein powder. Cocoa powder has anti-inflammatory properties due to its antioxidants. To keep this protein shake healthy, use a good quality chocolate protein powder with natural sweeteners.Peanut butter will add protein and anti-inflammatory fats, but you can also use almond butter, hazelnut butter, or cashew butter. These substitutes offer similar flavors and nutrients.Ingredients: Unsweetened almond milk, peanut butter, date syrup, cocoa powder, chocolate protein powder
CHOCOLATE PEANUT BUTTER PROTEIN SHAKE
12. Moroccan Mint Tea
Energizing and refreshing, Moroccan mint tea is a delicious drink. One batch yields 4 servings and takes just 5 minutes to make. It's made with a mint green tea blend. However, you can also use mint leaves and gunpowder green tea if you can't find the blend.Mint has menthol, a cooling compound with anti-inflammatory properties. Green tea is also high in antioxidant and anti-inflammatory substances. The sugar is optional. It will sweeten the tea, but you can leave it out for the healthiest version of the drink.Ingredients: Hot water, mint green tea, mint leaves, sugar
MOROCCAN MINT TEA
13. Acai Smoothie
This acai smoothie proves that managing inflammation can be delicious. It's made of acai puree and frozen mixed berries, which are packed with anti-inflammatory nutrients like anthocyanins, vitamin C, and fiber. These compounds protect your cells from damage and reduce inflammation.Bananas add even more benefits, as they're rich in fiber. This benefits gut bacteria and helps them fight inflammation. The recipe uses almond milk, but you're welcome to use your favorite kind. Try it with soy milk, oat milk, or coconut milk from the carton.Ingredients: Unsweetened almond milk, acai puree, banana, frozen mixed berries
ACAI SMOOTHIE
14. Hojicha Tea
Hojicha tea is a type of roasted green tea. It's a good source of antioxidants, making it excellent for managing inflammation. Due to the roasting process, the tea is slightly nutty and somewhat sweet. The color is also light brown.Enjoy this anti-inflammatory drink hot or iced. You can also sweeten it with honey, which will add even more inflammation-fighting benefits.Ingredients: Water, hojicha loose tea
HOJICHA TEA
15. Coconut Milk Smoothie
For a natural way to reduce inflammation, drink this coconut milk smoothie. The coconut milk contains healthy omega-3 fats, which decrease inflammation.Plus, the drink is made with mango and banana. Both ingredients lower inflammation because they contain antioxidants.A Medjool date adds sweetness, fiber, and vitamins. But you can also use date syrup, honey, or maple syrup.Ingredients: Coconut milk, Medjool date, mango, frozen banana
COCONUT MILK SMOOTHIE
16. Starbucks Cold Brew
If you want a boost of energy and anti-inflammatory nutrients, enjoy cold brew coffee. The coffee will provide anti-inflammatory antioxidants.The brewing time takes at least 12 hours though but it's all hands off.Compared to coffee made with hot water, this cold brew will be less acidic. Its flavor will also be smoother.Ingredients: Ground coffee, water
COLD BREW COFFEE
17. Blueberry Smoothie
Blueberries are some of the best foods for lowering inflammation. They're high in antioxidant anthocyanins, which have strong anti-inflammatory effects. This smoothie is super healthy because it's packed with blueberries. It also contains antioxidant-rich spinach for even more benefits.Chia seeds thicken the smoothie while adding healthy fats. These fats decrease inflammation too.Ingredients: Unsweetened almond milk, date syrup, chia seeds, baby spinach, frozen blueberries
BLUEBERRY SMOOTHIE
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17 Anti-Inflammatory Drink Recipes
These anti-inflammatory drink recipes make it easy to lower inflammation, like this ginger shot recipe below.
Ingredients
Ginger Shot
- 1 inch ginger root, (peeled and cubed)
- ¼ cup coconut water
- ⅙ slice apple, (cubed)
- 2 teaspoons fresh lemon juice
- Pinch of cayenne pepper
Instructions
- Put all the ingredients in a blender. Load the coconut water, lemon juice, cayenne pepper, ginger, and apple into the blender in that order.
- Blend on low speed for 10 seconds, then increase to high for 30 seconds.
- Strain the liquid.Strain the mixture into a measuring cup, pressing down with a spoon to get all the juice out.
- Pour into a shot glass.Serve immediately.
Notes
17 Anti-Inflammatory Drink Recipes
- Golden Milk (Turmeric Latte)
- Anti-Inflammatory Smoothie
- Ginger Tea
- Chamomile Iced Tea
- Iced Americano
- Pineapple Ginger Smoothie
- Turmeric Smoothie
- Iced Matcha
- Kale Smoothie
- Ginger Shot
- Chocolate Peanut Butter Protein Shake
- Moroccan Mint Tea
- Acai Smoothie
- Hojicha Tea
- Coconut Milk Smoothie
- Cold Brew
- Blueberry Smoothie
Nutrition
Calories: 20Carbohydrates: 4gProtein: 1gFat: 0.2gSaturated Fat: 0.1gPolyunsaturated Fat: 0.01gMonounsaturated Fat: 0.01gSodium: 64mgPotassium: 191mgFiber: 1gSugar: 2gVitamin A: 2IUVitamin C: 6mgCalcium: 16mgIron: 0.2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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