The Tamesis
Sahar Berjis, a registered dietitian, nutrition coach and CEO of Inner Health & Wellness, says inflammation “has gotten a bit of a bad rap lately.” Inflammation is the body’s immune response to threats like infection, cuts, etc., but the problem is “chronic inflammation, when that response goes on longer than it should,” she says.
Symptoms of chronic inflammation include skin conditions like acne and rosacea, gut health issues, fatigue and weight gain. Still, fighting inflammation doesn’t always require a complete change in diet. There’s one simple thing in our pantries that we can use every day to make a difference: spices.
“Spices contain natural compounds that interact with inflammatory pathways while supporting digestion,” says Berjis, adding that while they can’t “stop” inflammation, they can help regulate and balance the response. Here are seven to incorporate into your daily routine.
turmeric
“Turmeric has very strong anti-inflammatory effects,” Dr. Zhaoping Li, director and director of the UCLA Clinical Nutrition Center, previously said Fashion. One reason is that turmeric contains the compound curcumin, which research shows has anti-inflammatory, antioxidant and antibacterial properties. Pro tip for soaking up spices: Pair with black pepper.
clove
Cloves are rich in eugenol, which is great for reducing inflammation, fighting oxidative stress, and supporting overall cellular health.
ginger
Ginger is rich in gingerols and shogaols, compounds that have anti-inflammatory, antioxidant and antibacterial effects. It’s particularly effective at supporting digestion, and Burgess also notes that it “helps relieve nausea, bloating, and calm digestive inflammation.”
Cinnamon
Cinnamon is rich in polyphenols, powerful antioxidants that help reduce inflammation and regulate blood sugar levels, which are particularly beneficial for metabolic health. It also contains the compound cinnamaldehyde, which has anti-inflammatory and antioxidant properties. Nutritionist Mikaela Reuben previously said that for a quick and easy addition to your diet, you can sprinkle it on smoothies, coffee or even on bananas Fashion.
garlic
Garlic is a great anti-inflammatory spice because it contains sulfur compounds like allicin, which help “support immune balance and reduce inflammatory stress,” Bergis says.
cumin
Cumin contains antioxidant compounds that help fight inflammation and support digestion by helping the body absorb nutrients.
black pepper
In addition to supporting the absorption of the curcumin in turmeric, black pepper is also powerful in its own right, containing the compound piperine, which research shows has significant antioxidant and anti-inflammatory effects.
How much of these spices do I need to consume?
When incorporating these spices into your diet, the most important thing is consistency, not quantity, says Bergis. He gives examples such as half a teaspoon to a teaspoon of turmeric, a slice or two of ginger in tea, or a pinch of cinnamon in the morning. Please don’t take it too far like a sick person. Pete.
“If inflammation is the fire, spices are part of your daily toolbox to gently lower the heat,” Bergis adds. “It’s small but powerful choices that add up over time.”
Can you put too much spice?
Yes, it’s possible to have too much of a certain spice in your diet, especially if you have any underlying health conditions. For example, garlic may worsen symptoms in people following a low-FODMAP diet or in people with irritable bowel syndrome, Belgis said. Meanwhile, while generally considered safe, cinnamon contains coumarin, a phytochemical with carcinogenic properties that may cause liver damage in high concentrations.
Even those with sensitive guts may want to add spices more slowly. Therefore, before making any dietary changes, it is best to consult your doctor so that the right choice can be made for you.
