If you are looking for a smoothie that is packed with vitamins and minerals, you need to try this mango smoothie for inflammation. It is soo easy to make, does not require a lot of ingredients and great for reducing joint pain, stiffness, and post-exercise inflammation.
How Does Mango Turmeric Smoothie Reduce Inflammation?
Mangoes – are high in antioxidants, vitamin C, and fiber. They also contain polyphenols and quercetin, both of which provide anti-inflammatory benefits. Research shows that consuming mangoes, especially after a workout, helps reduce post exercise inflammation. Vitamin C has been shown to lower oxidative stress and inflammation.
Turmeric – contains an active compound called curcumin which blocks inflammatory molecules such as interleukins and reduces C-reactive protein. Studies show that curcumin as the same effect if not more powerful as ibuprofen and help reduce joint pain, stiffness, and swelling.
With that being said, curcumin is poorly absorbed by the body, therefore, black pepper is added to activate and increase absorption.
Black pepper – contains an active compound called piperine, when combined with curcumin, it increases your body absorption by over 2000%.
Greek Yogurt – especially plain, unsweetened Greek yogurt contains probiotics which supports healthy gut microbiome. A healthy gut is vital for a strong immune system and reduced inflammation. Greek yogurt is also high in protein which naturally reduces inflammation and speeds up recovery.
Almond Milk – is rich in vitamin E,& polyphenols, both of which which helps combat oxidative stress. Additionally, almond milk is a better choice for those with lactose intolerance and other gut problems.
Chia Seeds – contain high amounts of omega-3 fatty acids specifically alpha-linolenic acid. They are also high in dietary fiber and antioxidants. All of these nutrients help lower inflammation and protect the body against oxidative stress.
Tips For Extra Creamy Mango Turmeric Smoothie
For extra creamy smoothies, always freeze your fruits and vegetables over night. This doesn’t mean you can use fresh ingredients but freezing beforehand will give your smoothies bulk and make them taste delicious. Also, freezing your fruits and veggies helps reduce germs.
You also want to use less liquid ingredients when making smoothies if you want to thicker and creamier texture. Adding Greek yogurt along with nuts and seeds to your smoothies are other ways to make them creamy and smooth.
Mango Turmeric Smoothie Recipe
Ingredients for 1 serving | Total time: 5 Minutes
- 1/2 cup of mango chunks (fresh or frozen)
- 1 teaspoon of ground turmeric
- a pinch of black pepper
- 1/2 cup of Greek Yogurt (plain, unsweetened)
- 1/4 cup of almond milk (unsweetened)
- 1 teaspoon of honey (optional)
- 1 teaspoon of chia seeds (divided into half)
How To Make Mango Turmeric Smoothie
To make your mango turmeric smoothie, add the mango, turmeric, black pepper, Greek yogurt, honey, 1/2 teaspoon of chia seeds, and almond milk into a high-speed blender or food processor and blend until smooth and creamy. Pour the smoothie into a glass, garnish with the rest of the chia seeds and drink it right away.
Mango Turmeric Smoothie Nutrition Facts
This turmeric mango smoothie has | 240 calories | 3.9g total fat | 0.3g saturated fat | 0mg cholesterol | 119mg sodium | 42.4g total carbs | 5g dietary fiber | 28g total sugars | 12g protein | 60mcg vitamin D | 150mg calcium | 3mg iron | 211mg potassium | These facts are based on a 2000-calorie diet.
Storage
I don’t recommend storing your smoothies for more than a few hours. You see, smoothies lose their nutrients when exposed to air. They also attract bacteria faster and lose texture. That’s why it is important to drink them right away after blending or transfer right away into an airtight container and drink it within a few hours.
With that being said, if closed tightly after blending, it can last up to 24 hours in the fridge.
Variations
Your options are endless when it comes to making turmeric smoothies! You can add other anti-inflammatory fruits such as pineapples, strawberries, blueberries, and even chunks of oranges. You can also throw in some spinach leaves as well.
Adding a spoonful of chia seeds, or flaxseeds to your turmeric smoothies can also increase their anti-inflammatory benefits. Almonds, walnuts, and macadamia nuts are also high in healthy fats that help reduce inflammatory markers such as CRP (c-reactive protein) so definitely throw in a handful.
Want More Turmeric Smoothie Recipes?
Conclusion
I hope you try this delicious mango turmeric smoothie recipe and if you do, please let me know how it goes in the comments below. You can also find me on Pinterest and Facebook for more healthy, low calorie recipes. Please don’t forget to share or save this post for later, it really helps.
