Inflammation is part of the body’s natural healing process. It has a very important role to respond and help the body during times of injury, illness or exposure to harmful toxins. Our immune system creates an inflammatory response to defend against these harmful situations or substances and support the healing process. 

What Causes Inflammation 

Short-term inflammation plays an important role in protecting our body and helping our body heal. However, when inflammation continues, even when there is no longer the presence of an injury or illness, this can create a problem and negatively impact our health. 

There are two different types of inflammation known as acute and chronic inflammation. Acute inflammation is short term, typically lasting for a few hours up to two weeks. Acute inflammation occurs due to injury, illness or exposure to harmful toxins. 

Chronic inflammation is long-term and on-going inflammation. Chronic inflammation can be complicated and it’s important to find the root cause of what is prompting an on-going inflammatory response.

Chronic stress can be the result of on-going imbalance within the body, gut dysbiosis, illness, long-term exposure to chemicals, pollutants, environmental toxins or from the following: 

• Poor Nutrition: A diet high in sugar, alcohol, refined carbohydrates and unhealthy fats
• Smoking Cigarettes
• Obesity: Being overnight
• Stress: Major life changes, daily on-going stress, rejection, loneliness, isolation, fear 
• Poor Sleep: Lacking sufficient quantity or quality of sleep 

It is important to find a way to manage and reduce chronic inflammation because it is the precursor to and increases the risk of many different diseases ranging from Diabetes, heart disease as well as cancer. Chronic inflammation can damage healthy cells, tissues and organs as well as damage the DNA in previously healthy cells. 

Signs and Symptoms of Inflammation

There are 5 signs of acute, short-term, inflammation which include:

• Redness
• Heat
• Swelling
• Pain 
• Loss of Function

A person may experience one or all five of these symptoms when experiencing acute inflammation. It is also possible to experience no symptoms, yet still have inflammation occurring. 

Chronic inflammation symptoms can manifest if many different ways including the following: 

• Abdominal pain
• Chest pain
• Fatigue
• Fever
• Joint pain
• Mouth sores
• Skin rash 
• Stiffness
• Depresion
• Anxiety
• Constipation
• Diarrhea
• Acid Reflux
• Weight Loss
• Weight Gain
• Frequent Infections

Risk Factors Associated With Inflammation

Chronic inflammation is considered a major contributor to several diseases and can increase the risk of Diabetes, heart disease, cancer, rheumatoid arthritis, allergic asthma, chronic obstructive pulmonary disease (COPD), Alzheimer’s disease, chronic kidney disease (CKD) and inflammatory Bowel Disease (IBD). 

How To Reduce Inflammation

Lifestyle, nutrition and wellness habits play a role in helping to reduce and manage inflammation within the body. 

In addition to the above if you suspect that you are struggling with chronic inflammation it is best to work with a Medical Doctor, Naturopathic Doctor or Functional Medicine Doctor to help determine the root cause of the inflammation and provide a healing plan. 

The Best Foods To Reduce Inflammation

Food as medicine is a philosophy where food and nutrition plays a key role in sustaining health, preventing disease and as a therapy for those with condition or situation responsive to changes in their diet. Certain foods have been scientifically proven to help reduce inflammation within the body and these foods include:

• Avocados
• Beans and Legumes
• Berries
• Broccoli
• Dark Chocolate and Cacao 
• Cherries
• Extra Virgin Olive Oil
• Fatty Fish
• Grapes
• Green Tea
• Mushrooms
• Nuts and Seeds
• Peppers
• Tomatoes
• Turmeric

The Best Diet To Reduce Inflammation

In addition to adding these singular foods into your dietary routine, the best diet to help reduce inflammation is known as The Anti-Inflammatory Diet, also referred to as the Mediterranean Diet. This diet consists of eating minimally processed foods and focuses on real, whole foods rich in fiber, and phytonutrients such as fruits, vegetables, whole-grains, legumes, herbs and spices and small amounts of quality animal protein such as fish.  

The Best Herbs and Spices To Reduce Inflammation

There are also a number of herbs, spices and botanicals that can help to reduce and manage inflammation. 

Turmeric: Turmeric is a spice that has long been known to have medicinal properties such as helping to reduce inflammation due to a compound known as curcumin. Adding turmeric to soups, smoothies, a golden milk latte or a juice, is a great way to benefit from turmeric.  

Ginger: Ginger has many medicinal benefits as well from helping to reduce digestive distress, nausea, pain and inflammation. Ginger contains a number of antioxidants that may help reduce inflammation. In particular, the gingerols, shogaols, and diarylheptanoids in ginger may help to reduce symptoms associated with inflammation. Adding fresh ginger to stir-fries, tea, sauces, soups, smoothies or juice is a wonderful way to benefit from ginger!

Hemp Seeds: Hemp seeds, also referred to as hemp hearts, contain omega-3 fatty acids which are known to support brain health, heart health and provide anti-inflammatory benefits. Hemp seeds also contain omega-6 fatty acids, one known as gamma-linolenic acid (GLA) that has b gamma-linolenic acid (GLA,) which may have anti-inflammatory effects, support hormonal health and help reduce pain associated with PMS and menopause. 

Nettles: Nettles are a flowering plant that support skin and bone health. Nettles also provide antihistamine, anti-inflammatory and antibacterial properties. Nettles are best enjoyed in tea, tinctures, a supplement or juice!

Slippery Elm: Slippery elms are tall flowering trees with soft inner bark, which is the portion of the tree used in herbal medicine. Consuming slippery elm internally may help to relieve or suppress a cough, store throats or to soothe the digestive tract and soothe an upset stomach. Slippery elm has anti-inflammatory benefits and has also been associated with helping to treat symptoms associated with inflammatory bowel diseases such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis. Externally, slippery elm has been used in healing salves for wounds, burns, skin inflammation and more. 

Flaxseeds: Flaxseeds are a seed rich in Omega-3 fatty acids as well as flavonoids which provide anti-inflammatory benefits. A great way to enjoy flaxseeds is to eat them ground (not whole) and consume in a smoothie, baked treats or on top of oatmeal!

Cacao: Cacao is rich in polyphenols, which provide a variety of health benefits including helping to reduce inflammation! Cacao is great for making a cup of cocoa but also in smoothies, baked treats, homemade snack bites or bars or even sauces to make savory mole sauce!  

Organic Pharmer – Best Organic Anti-Inflammatory Nutrition Program

Including these foods and herbs into your meals and snacks regularly is key for helping to reduce and manage inflammation. A great way to consume the herbal list above is with Organic Pharmer’s Anti-Inflammatory Program! Organic Pharmer is a great resource for individuals whether you are in need of a therapeutic program or you are looking to add healthier juices, smoothies and meals throughout your week. All Organic Pharmer products are 100% Organic, plant-based and have a purposeful and functional blend of medicinal herbs. Each product is made with the highest integrity ingredients and are free of gluten, dairy, corn, soy & egg and all inflammatory oils. If you’re looking for a delivery of juices, soups or wholesome snacks to kick-start or continue on with your anti-inflammatory journey, Organic Pharmer is a great choice. 

Enjoy 20% off all Organic Pharmer products with the code: HealthyGroceryGirl

For more nourishing, healthy anti-inflammatory recipes to make at home explore the HGG blog! 

Disclosure: Thank you to Organic Pharmer for sponsoring this educational post. I only partner with brands I personally love, recommend and believe are quality products helping people to live a healthier life. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

https://www.ncbi.nlm.nih.gov/books/NBK493173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/

https://pubmed.ncbi.nlm.nih.gov/21241460/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/https://www.liebertpub.com/doi/abs/10.1089/acm.2009.0090

Want to try this juice, but have no juicer? No problem! Simply blend all the ingredients in a blender with some water and strain through a nut milk bag! Pour juice over ice and enjoy!

Health Benefits from Juice Ingredients

Beets

Beets get their beautiful red color from the plant compound betanin. This may have antioxidant benefits to fight free radicals and protect cells from damage. Beets are also high in folate, which is essential for women in healthy pregnancy. 

Lemons

Lemons are an excellent source of vitamin C. Vitamin C is crucial for the formation of collagen, which is essential for skin health. Vitamin C also helps increase iron absorption in the body, which in turn, may decrease the risk of anemia. 

Romaine

This leafy green veggie is amazing in juice recipes because it is water-dense and contains a variety of vitamins and minerals such as calcium, phosphorous, magnesium, potassium, vitamin C, vitamin K and folate!

Apples

Apples are an incredible source of prebiotic fiber. This type of fiber is what your “good” microbes in your gut feed on and thrive! Fiber may also help lower cholesterol and decrease high blood pressure, which is important for preventing diseases such as cardiovascular disease. 

See below to view or print this recipe! If you make this Pink Lemon Beet Juice, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Pink Lemon Beet Juice

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira pink lemons
• 1 small beet + beet greens
• 1 ½ apple
• 1 head romaine

Instructions

• Peel and slice citrus and beet.
• Chop apple, romaine and beet leaves.
• Add your ingredients into your juicer and juice.
• Enjoy juice over ice!

If you love this recipe, see below for more heart healthy juice recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based. 

Simple Lemon Orange Green Juice

3 Immune Boosting Juices

Beet Brain Fog Juice

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

We would love to see what green juice recipes you make on the 26th! Follow and tag us on instagram here, so we can share!

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Simple Lemon Orange Green Juice

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic lemon
• 1 Limoneira navel orange
• 3 large kale leaves
• 1 green apple
• 1 cucumber
• 1 inch ginger

Instructions

• De-vein kale and rip into small pieces.
• Peel and slice orange, lemon and ginger.
• Slice cucumber and apple.
• Add prepared produce into a juicer and enjoy juice over ice!

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Breakfast Sandwich

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic lemon
• ½ avocado
• 1 english muffin
• 1-2 eggs
• Pinch of sea salt
• 2 slices turkey bacon

Instructions

• In a medium saucepan, cook turkey bacon and eggs how you like.
• Toast english muffin.
• Add avocado to a bowl with sea salt and juice from half a lemon and mash with a fork.
• Assemble sandwich with avocado mash, eggs and turkey bacon.

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Orange Grapefruit Juice

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 ½ Limoneira navel oranges
• ½ Limoneira grapefruit
• Fresh mint

Instructions

• Juice fruit and pour into a glass with ice cubes.
• Top with fresh mint and enjoy!

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Lemon Oatmeal

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic lemon
• 1 cup rolled oats
• 2 cups filtered water
• 1 tablespoon chia seeds
• 3 tablespoons shredded coconut
• 3 tablespoons sliced almonds

Instructions

• Add oats, chia seeds and water to a small pot and cook for 4 minutes.
• Add lemon zest, juice from half the lemon, shredded coconut and sliced almonds.
• Stir and scoop into serving bowls and top with non dairy milk, more sliced almonds, coconut and lemon zest.

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Immune Boosting Smoothie

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira navel orange
• 3 carrots
• 1 cup non-dairy milk or yogurt
• 1 inch fresh turmeric
• 1 frozen banana
• Optional: 1 serving plant-based protein powder

Instructions

• Peel orange and peel and chop carrot and turmeric.
• Add everything to high speed blender and blend for 1 minute.
• Enjoy!

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Citrus Avocado Toast

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1/2 Limoneira navel orange
• 1 tablespoon Limoneira lemon juice
• 1 avocado
• 3 slices bread of choice
• 2 radishes
• 1/4 teaspoon sea salt
• 1 tablespoon hemp hearts
• Fresh mint leaves

Instructions

• Cut avocado in half, remove pit and scoop into bowl with lemon juice and sea salt and mash together.
• Slice radishes into thin rounds and peel and cut orange into triangles.
• Toast bread and spread on a layer of avocado mash and top with radishes, orange, hemp hearts and mint.

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

Below are 10 of our favorite HGG recipes that will help your body naturally cleanse and detox! 

What Does Detox Mean?

Detox means, “eliminating toxins from the body”. While there are trends that claim to be the best for “detoxing” or “rejuvenating” your body the truth is your body is designed to detox naturally, everyday with the help of the right foods! The main organ that helps the body detox and get rid of toxins is our liver. The liver uses enzymes to remove toxins through bile and urine. Other important organs include our skin and entire digestive system. Our skin is our largest organ and eliminates toxins through sweat and continually repairing with new skin cells. Our digestive system is full of processes that, when in symbiosis, work to eliminate bacteria and food through our stool. It’s important to nourish our body with nutrient dense foods that will support these detox organs! 

10 HGG Detox Recipes:

Below is a list of our favorite HGG Detox Recipes! Click on each title to visit the original blog post to view / print the recipes.

1. DETOX SMOOTHIES

Ginger is used in many detox recipes because of its ability to help circulate digestion as well as support the liver in cleansing and riding of toxins. 

2. QUINOA SALAD

Parsley found in this salad is a natural diuretic, which helps eliminate excess fluid in the body. It also may protect the cells against harmful free radicals. 

3. SUPER CRUNCH SALAD

This salad is packed with vegetables, which are loaded with vitamins, minerals, phytonutrients and antioxidants! All of these veggies support the body as it works to naturally detox. 

4. PESTO ZUCCHINI NOODLES

Zucchini is high in fiber and has anti-inflammatory properties to aid in digestion as well as it may slow down aging.

5. TURMERIC NOODLE SOUP

Turmeric may help with inflammation in specific diseases such as heart disease and cancer. It helps fight free radicals to rid the body of harmful toxins. 

6. NOURISH BOWL

This nourish bowl contains a balanced amount of protein, fats, carbohydrates and veggies, which all support digestion to keep things moving! 

7. ROOT BOWL WITH MEYER GARLIC SAUCE

Greens are rich in chlorophyll, which aids in purifying the blood from heavy metals. We love this recipe because it’s packed with healthy & filling root veggies! 

8. KALE APPLE GINGER LIMEADE JUICE

Apples contain pectin, a natural fiber that aids in digestion and detoxification. The greens and ginger also help with purifying the blood and eliminating toxins. 

9. COCONUT LEMONGRASS NOODLE SOUP

Lemons help cleanse the body by supporting the liver to naturally flush out toxins. 

10. TURMERIC CARROT AND PARSNIP SOUP

Carrots are packed with vitamin A supporting our largest organ which is our skin! Skin eliminates toxins through sweat and shedded and is replaced and replenished with vitamin A. 

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Sparkling Apple Ginger Lemonade

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira pink lemons
• 2 apples
• 1/2 inch ginger root
• 1 can plain soda water

Instructions

• Peel and slice ginger, slice apples, and peel and slice lemons.
• Juice produce and pour evenly into your favorite glasses.
• Top each glass with soda water and enjoy!

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

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Meyer Lemon Prebiotic Juice

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira Meyer lemons
• 1 bunch dandelion greens
• 2 leeks
• 1/2 inch fresh ginger

Instructions

• Wash dandelion greens and leeks.
• Peel and slice ginger.
• Chop Meyer lemons. Remove the ends but keep the peel intact.
• Add all ingredients to your juicer. Pour into glass with ice and enjoy!
• Note: This is a strong juice. If you are new to juicing, add apples or cucumbers.

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

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Never Miss A Beet Juice

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic Meyer or Pink lemon
• 5 cups romaine
• 1 cucumber
• 1 green apple
• 1/2 red beet

Instructions

• Prepare the lemon by cutting off the top and bottom and carefully cutting down the sides.
• Prepare the remaining ingredients by rinsing, scrubbing or peeling as necessary. Cut into appropriate size for your juicer.
• Add ingredients to your juicer and enjoy!

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Green Lemonade

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira classic Meyer or Pink lemons
• 5 cups of spinach
• 1 cucumber
• 1 green apple

Instructions

• Prepare lemons but cutting off the tops and bottoms and carefully cutting down the sides.
• Rinse, scrub and peel the remaining ingredients. Cut ingredients to the size appropriate to your juicer.
• Add ingredients to your juicer and enjoy!

Our Collab partner for this video blog and post is Hurom! Visit their website here: http://www.hurom.com

Hurom innovated the world’s first Slow Juicer using Hurom’s globally patented Slow Squeeze Technology. Slow masticating juicers better help retain nutritional value from juice ingredients and yield a higher juice output.

Follow Hurom on social media here:

Instagram: http://www.instagram.com/huromamerica/

Facebook: http://www.facebook.com/huromslowjuicer

Twitter: http://www.twitter.com/huromjuicers

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!