If you suffer from arthritis, you are one of approximately 58.5 million people in the United States dealing with this disease (or 1 in 4 adults). It is a leading cause of occupational disability, with more than half of working-age American adults (57.3%) with arthritis between the ages of 18 and 64.
The good news is that there are ways to reduce your symptoms, which include pain, discomfort, stiffness, and swelling in or around the joints. Some examples are taking supplements, watching what you eatY drink certain beverages. and according to Julie UptonMS, DRa registered dietitian in our board of medical experts, one of the best drinks you can drink to relieve arthritis symptoms is a smoothie with wild blueberries and green leafy vegetables.
“My favorite drink to reduce arthritis-related symptoms is a green and berry smoothie,” says Upton.
Arthritis is a chronic inflammatory disorder, and Upton says that adding anti-inflammatory foods to your diet can help quell this inflammation that causes arthritis symptoms. “East [smoothie] is a great antioxidant-packed, nutrient-rich beverage that has bioactive compounds that help reduce inflammationUpton explains. “That’s what causes joint pain and stiffness when you have arthritis.”
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How Wild Blueberries Can Fight Arthritis Symptoms.
For her recipe, Upton always uses frozen wild blueberries, as she suggests they have more antioxidants and less sugar than most other berries.
Studies suggest that wild blueberries may play a key role in reducing inflammation and treating arthritis symptoms due to the fruit’s high concentration of anti-inflammatory flavonoid polyphenols, especially anthocyanins.
Anthocyanins are a specific type of antioxidant found in the skin of wild blueberries that have been shown to have high antioxidant capacity, which is a measure of how many cell-damaging free radicals the plant compound can remove, as discussed in a Journal of Functional Foods to study.
A review published in Advances in Food and Nutritional Technology Sciences summarized that there is promising evidence to support the role of anthocyanins in reducing inflammation in joint tissue, as well as preventing osteoporosis.
Another bioactive polyphenol, known as malvidin-3-glucoside, found in wild blueberries has also been linked to significantly reducing the expression of proinflammatory genes.
There is also evidence supporting a direct link between consuming antioxidant-rich blueberries and relief from arthritis symptoms. A study set out to examine the effect of daily consumption of freeze-dried blueberries in participants with knee osteoarthritis, a type of arthritis that occurs when the flexible tissue at the ends of bones wears away. Participants who consumed 40 grams of freeze-dried blueberry powder every day for four months showed reduced pain, stiffness, and difficulty performing daily activities compared to the control group. The researchers believe these results are a sign that blueberry supplementation may improve quality of life for people with osteoarthritis.
How green leafy vegetables like spinach can fight arthritis symptoms.
When it comes to selecting the vegetables for this smoothie, Upton prefers baby spinach.
Like wild blueberries, spinach can also relieve symptoms of arthritis.
When researchers asked 217 subjects to designate whether 20 foods included in a survey improved or worsened their rheumatoid arthritis (RA) symptoms, spinach was one of the top two foods that improve RA symptoms (the other is blueberries). Soft drinks and desserts were more often associated with worsening RA symptoms. This was a self-reported study, so more research is needed to prove a link between spinach and improvement in RA symptoms.
One of the ways spinach can help relieve arthritis symptoms is similar to that of wild blueberries: by reducing inflammation. Spinach contains high levels of an antioxidant known as kaempferol, which has been shown to decrease the effects of inflammatory compounds associated with rheumatoid arthritis. However, more research is needed to confirm this effect in humans.
Along with its ability to fight arthritis, spinach is great for your heart. According to several studies, spinach has been linked to lower blood pressure and a lower risk of heart disease. This leafy green is also useful for weightloss. It is super low in calories and low in carbohydrates and contains tons of nutrients. However, this not all. Spinach is also high in fiber, which keeps you full and helps keep you regulated, making it a superfood for your smoothie.
How to make this smoothie for arthritis
If you’re looking to get the exact recipe, Upton has shared what she does to make this delicious and nutritious smoothie:
- 1 cup packed baby spinach
- 1 cup frozen wild blueberries
- 1/4 cup fat free greek yogurt
- glasses of ice and cold water
- Stevia, if necessary.
Add these ingredients to your blender and process until you get the thickness you want. So voila! You have a healthy and tasty smoothie.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
