This means regularly incorporating a variety of spices with anti-inflammatory effects can be one of the best ways to use food as medicine. Check out these 7 top anti-inflammatory spices, along with specific health conditions research suggests they impact.
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Black Pepper
Recipe pictured above:Salt & Pepper Shrimp with Snow Peas
“Black gold” is how spice traders referred to pepper hundreds of years ago for its monetary value, and we still might want to call it that today because of its health benefits. Coming from dried unripe pepper berries, black peppercorns contain several compounds that impart anti-inflammatory effects and even enhance the absorption of curcumin (the key compound in turmeric).
Grind your peppercorns before adding to food to get the most powerful punch from this spice from flavor and health perspectives. Also, store extra peppercorns in the freezer, and replace those stored at room temperature every three months.
Anti-Inflammatory Impact:Alzheimer’s disease, Parkinson’s disease, arthritis, asthma, and some cancers.
Ginger
Recipe pictured above:Purple Power Slaw with Sesame-Ginger Vinaigrette
Widely known as a treatment for mild digestion issues and nausea, ginger contains an active compound known as 6-Gingerol that eases inflammation and pain thanks to a small analgesic effect. Because of this, theArthritis Foundation recommends ginger as a top spice for those with arthritis. Studies also suggest that ginger’s anti-inflammatory effects may also have positive effects on diabetes and Alzheimer’s, and benefits have been seen after consuming both dried and fresh ginger.
Anti-Inflammatory Impact:Arthritis, diabetes, Alzheimer’s disease,digestive issues.
Red Pepper
Recipe pictured above:One-Pot Tomato Basil Pasta
The compound responsible for red pepper’s spicy heat, capsaicin, is the same compound that gives red pepper anti-inflammatory and antioxidant properties, particularly when it comes to cancer. In fact, research suggests that capsaicin has the ability to inhibit cancer-related inflammatory compounds to prevent and/or halt cancer cell growth. The compound also has potential benefits when it comes to pain relief and lowering of cholesterol.
Anti-Inflammatory Impact:Cancer, heart disease, Alzheimer’s disease.
Cinnamon
Recipe pictured above:Cinnamon Roll Overnight Oats
It’s one we often save for baking, but cinnamon is a spice to incorporate on a regular basis. This is because research looking atcinnamon’s anti-inflammatory effectssuggests the spice can play a therapeutic role in lowering blood sugar, lowering cholesterol, managing neurodegenerative diseases and halting the proliferation of some cancers. Try sprinkling cinnamon in oatmeal, yogurt and coffee rather than in baked goods with added sugar (added sugar is apro-inflammatory food).
Anti-Inflammatory Impact:Arthritis, Alzheimer’s disease,some cancer, diabetes, heart disease, multiple sclerosis, Parkinson’s disease.
Cloves
Recipe pictured above:Slow-Cooker Braised Beef with Carrots & Turnips
Antioxidants are a key part of an anti-inflammatory diet because they stop free radicals from initiating new inflammation, and, among spices,cloves have some of the highest antioxidant activity. Eugenol, the active compound in clove, also appears to suppress inflammatory pathways to inhibit the progression of asthma and the growth of cancer cells. Research is currently exploring eugenol’s potential for treating diabetes and depression.
Anti-Inflammatory Impact:Asthma, heart disease, cancer, depression, diabetes.
Rosemary
Recipe pictured above:Rosemary Chicken with Sweet Potatoes
Anti-Inflammatory Impact:Asthma, depression, anxiety, some cancers, Rheumatoid Arthritis.
Turmeric
Recipe pictured above:Chopped Veggie Grain Bowls with Turmeric Dressing
Anti-Inflammatory Impact:Alzheimer’s disease, arthritis, asthma, heart disease, cancer,diabetes, digestive issues, psoriasis, pain relief.
Carolyn Williams, PhD, RD, is author to the new cookbook,Meals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award. You can follow her on Instagram@realfoodreallife_rdor on carolynwilliamsrd.com.
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