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Did you know that anti-inflammatory foods can help to reduce chronic inflammation and even autoimmune diseases? It's true! You can help keep your body healthy and functioning at its best by incorporating anti-inflammatory herbs and spices into your diet.
Inflammation is a natural process that helps the body heal and fights off infection. When it becomes chronic, it can lead to all sorts of health problems. Many chronic health conditions develop from chronic inflammation, including heart disease, type 2 diabetes, cancer, and autoimmune diseases.
Fortunately, several anti-inflammatory herbs and spices can help to reduce chronic inflammation and even autoimmune diseases. Here are five of the best:
5 Herbs and Spices That Lower Inflammation
Turmeric
Turmeric is a spice derived from the Curcuma longa plant, a member of the ginger family, and is commonly used in Indian cuisine. It is well known for its anti-inflammatory properties. Traditional medicine has used turmeric for centuries to treat various health problems. Researchers have named it one of the most potent anti-inflammatory spices.
Research suggests turmeric aids in reducing the risk for cardiovascular health, heart disease, lower blood pressure, type 2 diabetes, reduce pain and other health complications. The anti-inflammatory agent that gives turmeric its potent punch is curcumin. When curcumin is combined with black pepper (and its anti-inflammatory agent peperine), absorption by the body increases by 2,000%. This combination actively reduces chronic inflammation in the body, the root cause of all diseases.
Curcumin is being actively researched in clinical trials for various healing properties to help treat cardiovascular disease, inflammatory bowel diseases, gastrointestinal disorders, and other health conditions. The anti-inflammatory effects of curcumin may be especially beneficial for Crohn's Disease, Ulcerative Colitis, and other inflammatory bowel diseases 1.
If you want to try incorporating turmeric into your diet, it is available for purchase at most grocery stores in the spice aisle, online, or in health food stores. You can also find it in its root, ground, or powder form, making it easy to add to smoothies, soups, and other recipes.
Holy Basil
Holy basil isn't the same as the sweet basil used in pasta sauces or garnishes on wood-fired pizzas. Holy basil is an anti-inflammatory herb with a long history of use in Ayurvedic and Chinese medicine. Its anti-inflammatory properties are thought to help treat conditions like anxiety, stress, and chronic inflammation. Each part of the plant, from the leaves to the stem, the flowers, and even the entire plant, are used to treat different conditions.
Holy basil has a high nutritional value, including vitamins A and C, calcium, zinc, iron, and chlorophyll, making it one of the best anti-inflammatory herbs. It's also considered an adaptogen. An adaptogen is a substance that helps the body to resist stress and promote mental and physical balance. Holy basil has been shown beneficial in many studies to aid in reducing chronic inflammation, lowering blood sugar and cholesterol, easing joint pain (inflammation), and easing ulcers.
The bitter and spicy flavor of holy basil differs from the sweet basil we associate with Italian dishes. It's available online or in health food stores as a dried herb or tea. You can also grow holy basil plant if you have a green thumb and can find it locally.
Ginger
Ginger is easily the most common anti-inflammatory ingredient on the planet, used in everything from savory to sweet dishes to drinks and teas. This popular spice has been touted by herbal medicine for its numerous medicinal benefits for centuries. It is considered to be a potent anti-inflammatory.
Ginger has a long history of use in traditional Ayurvedic and Chinese medicine for treating stomach problems like nausea, indigestion, gas, and other digestive health problems. It's also used to treat arthritis, joint inflammation, and other inflammatory conditions. There is scientific evidence that its anti-inflammatory properties effectively reduce inflammation by inhibiting the production of pro-inflammatory cytokines and other inflammatory markers. Additionally, studies show ginger is highly beneficial for fighting morning sickness.
Ginger is available at most grocery stores in the spice aisle, online, or in health food stores. You can find it fresh, ground, or dried. It's easy to add to smoothies, soups, salads, and various recipes, lending an excellent taste and antioxidant boost to your day!
Garlic
You probably have a bulb or two on hand or a bottle of garlic powder in your pantry. Not only does this commonly found culinary spice add flavor to your dishes, but it also has plenty of health benefits. This anti-inflammatory spice is a member of the onion family and has been used medicinally for centuries. Garlic has a long history of use in treating everything from the common cold and flu to more serious conditions like heart disease and high blood pressure.
Studies show eating garlic regularly may help decrease the risk of developing cardiovascular diseases caused by chronic inflammation. Recent studies have shown that garlic can help to reduce inflammation by inhibiting the production of pro-inflammatory cytokines. It may even work to lower your body's homocysteine levels, a protein byproduct that leads to inflammation.
It's also a natural antibiotic and can help to boost the body's natural response and immune system. Garlic is available at most grocery stores, online, or health food stores. You can find it fresh, ground, or powdered. It's easy to add to soups, stews, sauces, and various recipes.
Cinnamon
Research shows that adding cinnamon to your daily diet can significantly reduce systemic inflammation and reduce your risk of disease. Cinnamon is more than just a spice to add to desserts, pastries, or muffins. Its potent anti-inflammatory properties also help your body treat headaches and pain, repair tissue damage, and fight infections.
That's because cinnamon contains antioxidants that scavenge free radicals and reduce oxidative stress. Not only that, but antioxidants are potent anti-inflammatories. It's been shown to reduce the risk of type II diabetes by improving insulin sensitivity and lowing blood sugar levels.
Studies also show cinnamon reduces the risk of developing heart disease by lowering bad cholesterol (LDL cholesterol) and blood pressure. Studies also link cinnamon's anti-inflammatory responses to reducing the risk for certain cancers and neurodegenerative diseases like Alzheimer's disease and Parkinson's disease.
All these anti-inflammatory benefits make cinnamon a great spice to add to your diet! Cinnamon is available at most grocery stores, online, or health food stores. You can find it ground or in stick form. It's easy to add to oatmeal, yogurt, smoothies, and various recipes. But don't just use it in sweet dishes cinnamon is a fantastic addition to savory meals.
Inflammation is a major health concern, but you can help to reduce your risk by including anti-inflammatory foods in your diet. These five herbs and spices are easy to find and simple to add to your favorite recipes. They taste great and offer various health benefits, like reducing the risk for chronic diseases caused by inflammation. Reduce inflammation by adding these anti-inflammatory foods to your diet and improve your overall health!
