The weather is warming up, and so is my appetite for knocking out some intense outdoor workouts and refueling my efforts with a flavorful yet functional smoothie – my Pineapple Tart Cherry Ginger Smoothie for Joint and Bone Care is a favorite for a bevy of reasons.
Obviously, this anti-inflammation pineapple smoothie going to taste great, naturally sweetened with fruit. It also is made with whole fruits/veggies rather than juice, to offer more nutrients like fiber. This anti-inflammatory smoothie is also “light” enough to be tolerated well (and only about 200 calories) if eating a lot after exercise is unappealing – yet offers carbs, protein and other nutrients needed to top off your tank and set workout recovery in motion. One of the biggest perks of this pineapple cherry smoothie is that it’s filled with functional foods (and supplements) that help support healthy bones and joints.
Let me give you a run down on the beneficial foods in this anti-inflammatory shake that includes bone and joint supplements:
Pineapple: Pineapple adds natural sweetness and is known for the enzyme Bromelain which is found in the flesh and stem. Some research indicates bromelain may be helpful in the management of osteoarthritis and/or for muscle soreness and injury after exercise. It also helps break down proteins and aids in digestion.
Tart Cherries: Tart cherries (also called Montmorency cherries) add tangy, sweet flavor and have been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation and oxidative stress. These benefits have been noted for both strength and endurance athlete, according to research.
Ginger: Ginger adds zing to any fruit or green smoothie and research shows may help lessen the stiffness and joint discomfort associated with arthritis. Ginger may also may reduce the amount and length of exercise-related muscle soreness. Ginger is also an easy home remedy for nausea and digestion which can be perks for hard summer workouts.
Cucumbers: Blending cucumbers into smoothies is a smart way to boost hydration (95% water) and add low-carb “volume” to balance out the fruit sugars from pineapple and cherries. Cucumbers are also a good source of Vitamins A, B and C; and contain phytonutrients that provide anti-inflammatory and antioxidant benefits.
Almond Milk: Just like its core ingredient, almond milk is laden with nutrients which are great for joint, bone and overall health – and helps avoid diary which may be an inflammation trigger for some. Magnesium, one of the minerals found in almonds and almond milk, also plays a role in the structural development of bone.
Collagen Peptides: Collagen peptides from types 1 and 3 bovine collagen are well-known for their roles in bone, joint and skin health. * As the most abundant protein in mammals, collagen makes up about 30% of the body’s protein. Studies indicate that hydrolyzed collagen may help to support strong bones and healthy joints as well as skin smoothness and hydration.* I also like to include collagen in my post-workout smoothies because each serving gives me about 10g of additional protein I need in my day.
Hyaluronic Acid: Hyaluronic Acid is a joint-lubricating compound present in every tissue of the body, with the highest concentrations found in connective tissues such as skin and cartilage.* As a constituent of joint fluid, hyaluronic acid serves as a lubricant and plays a role in resisting compressive forces.* The liquid Hyaluronic Acid formula combines this critical joint component with Vitamin D and other important nutrients for the support of optimal joint health and is berry-flavored making it a yummy boost for this anti-inflammatory smoothie.
Vitamin D-3: NOW® Vitamin D-3 Extra Strength in liquid drop form is a quick and easy way to get this important nutrient that helps the body absorb calcium and maintain strong bones. Vitamin D also has anti-inflammatory, antioxidant and neuroprotective properties to support immune health, muscle function and brain cell activity. Many of us find ourselves low in Vitamin D due to purposefully-avoided sun exposure or diet challenges (Vitamin D isn’t naturally found in many foods), these extra-strength liquid format offers 1000 IU per drop!
- ½ cup chopped fresh pineapple
- ½ cup frozen tart cherries
- ½ cup chopped seeded peeled cucumber
- 1 to 2 teaspoons fresh grated ginger
- 3 tablespoons collagen peptide powder, unsweetened
- 1 tablespoon liquid hyaluronic acid from NOW Foods* or other brand
- 2 to 5 drops Liquid Extra-Strength Vitamin D-3 from Now Foods* or other brand
- 1 cup unsweetened almond milk
- 5 to 15 drops liquid stevia or monk fruit drops to desired level of sweetness
- Ices as needed
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Add all ingredients to blender and process until smooth. Pour in tall glass and serve immediately.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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