12 Best Herbs And Spices That Reduce Inflammation Naturally
Herbs and spices do add flavor to the food but do you know they have medicinal benefits?
Consuming spices to fight inflammation might sound counter-intuitive, but they help the
body overcome chronic inflammation and make you feel happy and healthy.
Inflammation is the body's natural response to fight infections, but the problem arises
when the inflammation becomes chronic.
Take out your mortar and pestle and get ready to grind the spices as we have enlisted the
top-notch 12 HERBS AND SPICES THAT WILL NOT ONLY ADD FLAVOR TO YOUR MEALS BUT WILL ALSO
HELP YOU IN OVERCOMING INFLAMMATION.
#1 Turmeric Turmeric is the most-loved ingredient in Indian
cuisine.
In addition to being used as a face mask, turmeric acts as an excellent anti-inflammatory
ingredient.
It comprises more than 300 active compounds, out of which Curcumin stands apart due to
its anti-inflammatory properties.
Studies show that Curcumin inhibits genes that promote inflammation.
Curcumin also provides pain relief in people having osteoarthritis.
Despite being an excellent anti-inflammatory ingredient, turmeric contains only 3 percent
Curcumin which is not sufficient enough.
However, taking turmeric with black pepper is more beneficial as it contains piperine,
a compound that increases Curcumin absorption by 2000 percent.
You can also take Curcumin in the form of supplements containing piperine.
But make sure to consult with your health care provider before adding any supplement
to your diet.
#2 Ginger You might have had ginger tea, but do you
know it prevents inflammation?
Ginger has mostly been used in traditional medicine due to its exceptional healing properties.
Conditions like migraines, cold, nausea, and arthritis stand no chance against ginger.
Ginger reduces inflammation as it contains more than 100 active compounds like gingerol,
zingiberene, and zingerone, which collectively work together to reduce inflammation.
Studies show that taking 1,000–3,000 mg of ginger daily for 12 weeks reduces inflammatory
markers such as C-reactive protein CRP.
It is also beneficial for people with osteoarthritis as it helps reduce joint pain and increase
mobility.
It is the most versatile ingredient as it is available in powdered or fresh form and
is used in many dishes.
You can also get ginger supplements from your local stores.
#3 Garlic No dish is complete without garlic, as people
love it for its unique taste and smell.
More than being an essential ingredient in food, garlic has been used in traditional
medicine to treat constipation, cough, infection, toothache, and arthritis.
Garlic has anti-inflammatory properties due to its composition of sulfur compounds, such
as allicin, diallyl disulfide, and S-allylcysteine, that combat inflammation.
Studies suggest that aged garlic is more effective in reducing inflammation in the body.
#4 Cardamom Having cardamom tea has become the latest
buzz among tea lovers.
Cardamom is loved for its sweet and rich flavor and is native to Southeast Asia.
In addition to being a flavor enhancer, cardamom helps fight inflammation in the body.
Research shows that people with pre-diabetes who took 3 grams of cardamom daily experienced
a significant reduction in inflammatory markers.
Cardamom also increases antioxidant levels by 90 percent.
It also pairs well with curries, baked goods, or sausages.
#5 Black Pepper Black pepper is known as the king of spices,
and rightfully so since it is a holy-grail solution for many ailments.
Traditional medicine uses black pepper to treat various conditions, such as cough, asthma,
diarrhea, and several gastric issues.
Black pepper also works wonders against inflammation due to the presence of piperine, a compound
responsible for reducing inflammation.
Spice up your dishes by sprinkling black pepper on top, or season your vegetables, meat, or
pasta.
#6 Green Tea When you hear the word green tea, you picture
weight loss but do you know green tea has excellent anti-inflammatory properties too?
The green tea plant is enriched with beneficial compounds known as polyphenols, especially
epigallocatechin-3-gallate (EGCG).
Studies suggest that polyphenols reduce inflammation associated with inflammatory bowel disease
and Crohn’s disease.
These compounds are also beneficial in treating osteoarthritis, rheumatoid arthritis, Alzheimer's
disease, and certain kinds of cancers.
They neutralize the free radicals and reduce oxidative damage and inflammation.
So if you have not yet started taking green tea, then start taking it now as it not only
helps you lose weight but also fights inflammation.
You can also add some lemon juice or ginger to your tea.
It will enhance the taste and benefits of the tea.
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#7 Ginseng Ginseng is the most popular ingredient in
Asian cuisine and is widely used in soups and stews.
It is available in two forms, Asian Ginseng and American Ginseng.
Asian Ginseng is known for its refreshing properties, whereas American Ginseng is known
to relax the body.
Ginseng comprises active compounds known as ginsenosides that inhibit inflammatory gene
activation and help fight inflammation in the body.
You can have ginseng tea or get it through supplements, as it is available in capsules,
tablets, and powdered form.
#8 Rosemary Rosemary, a fragrant herb of Mediterranean,
is widely used to add flavor and aroma to the dishes.
Apart from giving the meals a fresh minty taste, it also prevents inflammation due to
its anti-inflammatory properties.
Rosemary contains polyphenols such as rosmarinic acid and carnosic acid.
Study shows that people with osteoarthritis who drank Rosemary tea daily for 16 weeks
experienced less pain and stiffness in the body.
Rosmarinic acid suppresses inflammatory markers in various inflammations such as osteoarthritis,
atopic dermatitis, asthma, and gum diseases.
Thinking about how to add it to your diet?
Dice the fresh herb and sprinkle some over your meal.
It tastes great with roasted chicken or potatoes.
#9 Cinnamon You might have used Cinnamon in your dishes
to enhance flavor or to treat your ailments.
Cinnamon also works as an excellent anti-inflammatory ingredient as it actively suppresses inflammatory
markers CRP and MDA.
It comes in two forms Ceylon Cinnamon, also known as True Cinnamon, and Cassia Cinnamon,
which is widely available.
Its residue is derived from the bark of trees belonging to the Cinnamomum family.
It is important to note that Cinnamon should be taken in small amounts per day.
Cassia Cinnamon tends to be harmful when consumed in high doses.
It is because Cassia Cinnamon contains high levels of Coumarin, which leads to liver damage.
For adults, the safe amount to take is one teaspoon (2.5 grams) of Cinnamon per day,
which contains 7-18 mg of Coumarin.
#10 Cayenne Spicy food lovers savor cayenne.
It is the most popular spicy herb native to tropical regions of America.
Cayenne and similar chili peppers comprise capsaicinoids, compounds having anti-inflammatory
properties that help prevent inflammation.
Capsaicin is what makes the chili peppers hot.
You can get capsaicin through any chili pepper such as Cayenne or Jalapeño.
You can get them in powdered or fresh form and season your meals.
Alternatively, you can also get capsaicin supplements blended with other anti-inflammatory
herbs to give a better effect.
#11 Cloves Cloves are a staple ingredient in many cuisines,
but they are more than just a flavor enhancer.
They are widely used to treat various medical conditions due to their health benefits.
Cloves, in the form of clove oil, help treat mouth and throat inflammation.
In addition, Cloves help treats diarrhea, upset stomach, nausea, bad breath, and hernia.
They also help to prevent toothache during dental procedures.
You can use cloves in powdered form in baked goods.
Conversely, you can also use them to add flavor and nutrition to hot drinks.
#12 Frankincense (Boswellia serrata) Frankincense is a resin extracted from Boswellia
trees native to India and Somalia.
It is currently used to treat degenerative and inflammatory joint disorders due to its
anti-inflammatory properties.
If you suffer from inflammatory conditions, it is advisable to take 300-500 mg of Frankincense
two to three times a day.
Living a healthy life is not impossible.
You are what you eat, so include these herbs and spices in your diet to revamp your health
and make your body free from inflammation.
The next time you hear someone complain of chronic inflammation, recommend them these
herbs and spices that not only treat inflammation but provide a litany of health benefits.
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