Inflammation is the body’s way of fighting infections and healing.
However, in some situations, inflammation can get out of hand and last longer than necessary. This is called chronic inflammation, and studies have linked it to many diseases, including diabetes and cancer.
Diet plays a crucial role in your health. What you eat, including various herbs and spices, can affect inflammation in your body.
This article reviews the science behind 9 herbs and spices that may help fight inflammation.
It’s worth noting that many studies in this article talk about molecules called inflammatory markers. These indicate the presence of inflammation.
Thus, a herb that reduces inflammatory markers in the blood likely reduces inflammation.
1. Ginger
Ginger (Zingiber officinale) is a delicious spice with a peppery yet sweet flavor. You can enjoy this spice in various ways, such as fresh, dried, or powdered.
Outside of ginger’s culinary uses, people have used it for thousands of years in traditional medicine to heal numerous conditions. These include colds, migraines, nausea, arthritis, and high blood pressure
Ginger contains more than 100 active compounds, such as gingerol, shogaol, zingiberene, and zingerone, to name a few. These are likely responsible for its health effects, including helping reduce inflammation in the body
An analysis of 16 studies in 1,010 participants found that taking 1,000–3,000 mg of ginger daily over 4–12 weeks significantly reduced markers of inflammation compared with a placebo. These markers included C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α)
Other research looked at the effects of taking 500–1,000 mg of ginger daily in people with osteoarthritis, a degenerative condition involving joint inflammation
The studies found ginger may reduce inflammatory markers such as TNF-α and interleukin 1 beta (IL-1β), as well as reduce joint pain and increase joint mobility
Ginger is also incredibly versatile and easy to incorporate into many dishes, such as stir-fries, stews, and salads. Alternatively, you can purchase ginger supplements from health food stores or online.
2. Garlic
Garlic (Allium sativum) is a popular spice with a strong smell and taste. People have used it in traditional medicine for thousands of years to treat arthritis, coughs, constipation, infections, toothaches, and more
Most of the health benefits of garlic come from its sulfur compounds, such as allicin, diallyl disulfide, and S-allylcysteine, which appear to have anti-inflammatory properties
An analysis of 17 high quality studies including over 830 participants and lasting 4–48 weeks found that people who took garlic supplements experienced significantly reduced blood levels of the inflammatory marker CRP
However, aged garlic extract was more effective and reduced blood levels of both CRP and TNF-α .
Other studies have shown that garlic may help raise antioxidants in the body, such as glutathione (GSH) and superoxide dismutase (SOD), while regulating inflammation-promoting markers like interleukin 10 (IL-10) and nuclear factor-κB (NF-κB)
Garlic is versatile and easy to add to your dishes. Alternatively, you can purchase concentrated garlic and aged garlic extract supplements in health food stores and online.
3. Turmeric
Turmeric (Curcuma longa) is a spice popular in Indian cuisine that people have used since ancient times.
It’s packed with over 300 active compounds. The main one is an antioxidant called curcumin, which has powerful anti-inflammatory properties Numerous studies have shown that curcumin can block the activation of NF-κB, a molecule that activates genes that promote inflammation
An analysis of 15 high quality studies followed 1,223 people who took 112–4,000 mg of curcumin daily for periods of 3 days to 36 weeks
Taking curcumin significantly reduced inflammatory markers compared with taking a placebo. Markers included interleukin 6 (IL-6), high-sensitivity C-reactive protein (hs-CRP), and malondialdehyde (MDA)
Studies in people with osteoarthritis have found that taking curcumin supplements provided pain relief similar to that of the common nonsteroidal anti-inflammatory drugs (NSAIDs) ibuprofen and diclofenac
Unfortunately, turmeric only contains 3% curcumin by weight, and your body doesn’t absorb it well. It’s best to take curcumin with black pepper, as the latter contains a compound called piperine, which can increase curcumin absorption by up to 2,000%
If you’re looking to take curcumin for its anti-inflammatory properties, it’s best to purchase curcumin supplements, ideally ones that also contain black pepper extract or piperine. You can purchase them from health food stores and online.
4. Cardamom
Cardamom (Elettaria cardamomum) is a spice native to Southeast Asia. It has a complex sweet, spicy flavor.
Research suggests that taking cardamom supplements may reduce inflammatory markers such as CRP, IL-6, TNF-α, and MDA. Additionally, one study found that cardamom raised antioxidant status by 90%
An 8-week study in 80 people with prediabetes found that taking 3 grams of cardamom daily significantly reduced inflammatory markers, such as hs-CRP, IL-6, and MDA, compared with a placebo
Similarly, a 12-week study gave 87 people with nonalcoholic fatty liver disease (NAFLD) either 3 grams of cardamom daily or a placebo
Those who took the cardamom had significantly reduced levels of the inflammatory markers hs-CRP, TNF-α, and IL-6. Taking cardamom also reduced the degree of fatty liver disease
The rich, complex flavor of cardamom makes it an excellent addition to curries and stews. The spice is also available as a supplement in powder or capsule form.
5. Black pepper
Black pepper (Piper nigrum L.) is known as the king of spices, as it’s popular worldwide. Traditionally, people used black pepper to treat certain health conditions, such as asthma, diarrhea, and many other gastric ailments
Research suggests that black pepper and its main active compound piperine may play a role in reducing inflammation in the body
In animals with arthritis, piperine helped reduce joint swelling and inflammation markers, such as IL-1β, TNF-α, and prostaglandin E2 (PGE2)
In both mice with asthma and seasonal allergies, piperine helped reduce redness, the frequency of sneezing, various inflammatory markers like IL-6 and IL-1β, as well as the antibody immunoglobulin E (IgE)
However, limited human research has been conducted on the anti-inflammatory properties of black pepper. Scientists need to do more research to explore its effects.
Black pepper is widely available and easy to add to your diet. Try seasoning your cooking with a dash of ground black pepper. It pairs nicely with veggies, meat, fish, poultry, and pasta dishes.
Comments
Post a Comment