Nutrition for Pain

Inflammation is such a concern as we get older. It affects your tissues, organs, joints,  and it makes arthritis worse . . .  it is really at the root of almost every chronic disease.

The good news is there are ways to quell inflammation with food – YES! One of the best ways to get many anti inflammatory foods in at one time is through a smoothie.

The 4 smoothies we are sharing today are nutrient dense and deliver antioxidant compounds to keep inflammation down. We have organized them into colors with various fruits and vegetables. For the full description, watch the video below!

When making smoothies, you can always mix and match colors. This post highlights why we always are talking about eating the rainbow! Keep in mind that color in foods means rich antioxidant power that is at the heart of decreasing inflammation in the body. 


Orange vegetables and fruits contain:

  • vitamin C 
  • Carotenoids–Your body converts the carotenoids to vitamin A, which benefits the immune system, eye function, and helps prevent cancer

Despite their benefits, 95 percent of adults don’t get enough red and orange vegetables, according to the National Cancer Institute.

-Carrots: Falcarinol, a compound in carrots, is anti-inflammatory, immune boosting and has anti cancer properties.

-Mango:  vitamin C, fiber, potassium, folate.

-Orange Pepper excellent source of vitamin C, beta carotene, B6, folate, copper, potassium, and manganese.

-Sweet potato, (or what about frozen butternut squash) and Pumpkin puree (not the sugary kind!)

-Turmeric’s most notable benefit is as an anti-inflammatory, and studies show benefits for heart disease, diabetes, arthritis, cancer, and its protection of the brain. Turmeric is not sweet, so it can be balanced by sweeter fruits and veggies.




Blues and purples contain powerful antioxidants called anthocyanins, which have anti-inflammatory benefits, helping to prevent cell damage that’s linked to a wide range of chronic diseases including heart disease, cancer and diabetes.

Blueberries, are loaded with nutrients including many vitamins and minerals. They have a good amount fiber and vitamin c for that immune system and several Polyphenols that help combat that inflammation and oxidative stress.

Research has shown that blueberries can increase the rate of muscle strength recovery and repair, so they are great to have after a workout!

Purple carrots: One study found that compared to orange carrots, purple carrots contain twice the amount of alpha and beta carotene, which the body converts into vitamin A. Purple carrots derive their color from anthocyanin.

Blue spirulina: regular spirulina is great and is a whole food source that contains many vitamins, minerals, and proteins, some of which are not in the blue spirulina. To get blue spirulina, they extract something called Phycocyanin that contains antioxidants, anti-inflammatory agents, and anti-cancerous properties.

In addition, the extraction leaves the blue spirulina without the fishy taste often found in green spirulina.

3. RED

-Beets: potassium, fiber, folate, vitamin C, and nitrates, which help lower blood pressure, and improve blood flow.

-Raspberries: 8 grams of fiber per cup and vitamin C.  Berries also reduce the risk of dementia.

-Red leaf lettuce: full of nutrients that may help protect against cancer and slow aging.

A cup of shredded red leaf lettuce, like the dark greens, has nearly half of your daily requirements for vitamins A and K.

-Pomegranate: The juice and the berry itself are great, in addition to the powder form. They are great for blood pressure, blood sugar, and cholesterol.

Pomegranate is also great for nourishing the gut and feed your good gut bugs. (more in the video!)

Red smoothies are also a great place to add cranberries! They lower risk of (UTI), reduce risk of cancer, improve immune function, and decrease blood pressure. 


Green smoothies are also great. On top of the antioxidants, vitamins and minerals, greens contain chlorophyll that helps detox the body and acts as a natural deodorizer. Greens help protect the liver and aid in healthy digestion. 

In addition, most green foods help alkalize the body, keeping your pH at a healthy level which is good news for bone health and also warding off many diseases.

-Avocado: they contain polyunsaturated fatty acids (PUFAs), which provide anti-inflammatory benefits. 

Avocados are also packed with other nutrients that help curb inflammation, including phytosterols, and they also have a good amount of fiber. They also make the smoothie nice and creamy. Due to the fat, avocados make the smoothie more filling and blood balancing.

 –Greens: when it comes to smoothies, we prefer arugula, romaine or even prewashed greens.

Green apple: higher in many micronutrients (vitamins and minerals) and they have a bit more fiber and less sugar, making it a great choice,  for a green smoothie!

-Celery: contains 20 anti-inflammatory compounds – some of which repel cancer cells, such as apigenin and luteolin.

Of course, there are so many more green fruits and veggies, but we just wanted to highlight a few that we often use in our smoothies! 

Don’t be intimidated by making smoothies if you’ve never made them. They are so easy, yummy and such a great way to get healing anti inflammatory foods in! 

stephanie goodman and jane schwartz


Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.


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