5 spices that help to fight inflammation

These Herbs and Spices WillHelp Reduce Inflammation.While inflammation is the body’s wayof fighting off infection, sometimes it canget out of hand and become chronic.According to healthline.com, here are 9 herbs and spices that reduce inflammatory markers in your blood, reducing inflammation.1. Ginger .2. Garlic.3. Turmeric.4. Cardamom.5. Black Pepper.6. Ginseng.7. Green Tea.8. Rosemary.9. Cinnamon

Inflammation is how your body fights off infection. Sometimes, though, the body’s immune system triggers inflammation for no reason.

In the case of arthritis and other autoimmune diseases, white blood cells attack “as if regular tissues are infected or somehow unusual, causing damage,” according to WebMD.

ExploreCDC: Arthritis on rise, expected to increase 49% by 2040

Spicing up your diet might help alleviate some of this inflammation. A couple of registered dieticians reviewed the science behind five herbs and spices to see how they help.

“It’s worth noting that many studies in this article talk about molecules called inflammatory markers. These indicate the presence of inflammation,” they wrote for Healthline. “Thus, a(n) herb that reduces inflammatory markers in the blood likely reduces inflammation.”

Ginger

Ginger has been used for centuries to aid digestion, ease nausea and combat cold and flu symptoms.

Its main bioactive compound is gingerol, which has anti-inflammatory and antioxidant effects. According to a study published in the National Institutes of Health, it “is known to exhibit a variety of biological activities including anticancer, anti-inflammation, and anti-oxidation.”

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.

Ginger can be taken as a supplement, or you can add it to numerous dishes.

ExploreRECIPE: Make Root Baking Co.’s Ginger Molasses Slice and Bake Cookies

Garlic

People have used garlic in traditional medicine for thousands of years, the dieticians wrote, to treat arthritis, coughs, constipation, infections, toothaches and more.

Most of garlic’s health benefits come from its sulfur compounds, which appear to have anti-inflammatory properties.

An analysis of 17 studies found that people who took garlic supplements experienced significantly reduced blood levels of the inflammatory marker CRP. Aged garlic extract was found to be more effective and reduced blood levels of both CRP and TNF-α.

You can add garlic to many dishes, or buy supplements online if you’re not crazy about the taste.

ExploreGarlic: The big flavor with benefits

Turmeric

Turmeric has been popular in Indian cuisine since ancient times, the dieticians wrote.

Although turmeric has more than 300 active compounds, the main one is an antioxidant called curcumin, which has strong anti-inflammatory properties.

The downside, the duo wrote, is that turmeric contains only 3% curcumin by weight, and our bodies don’t absorb it well. If you’re considering taking turmeric to reduce inflammation, they said, it’s best to buy a curcumin supplement.

Cardamom

Research suggests cardamom supplements may reduce inflammatory markers. One study found it raised antioxidant status by 90%.

An eight-week study in 80 people with prediabetes found that taking 3 grams of cardamom daily significantly reduced inflammatory markers compared with a placebo.

“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,’ the registered dieticians wrote.

ExploreUse cardamom, orange blossom water for twists on classic lemonade

Cinnamon

There are two main types of cinnamon: Ceylon, also called “true” cinnamon, and Cassia, which is the most commonly available type.

An analysis of 12 studies found that taking 1,500–4,000 mg of cinnamon daily for 10–110 days significantly reduced the inflammatory markers CRP and MDA, compared with a placebo. Also, cinnamon raised the body’s antioxidant levels.

Cinnamon should be used sparingly, however. A fad about 10 years ago had teens daring one another to swallow a spoonful of cinnamon in 60 seconds without water. More than 30 teens were hospitalized. In a case of accidental ingestion, a 4-year-old died after consuming a handful of the spice.

The average adult should consume no more than 1 teaspoon (2.5 grams) of cinnamon per day, the dieticians wrote.

ExploreRecipe: Callie’s Hot Little Biscuit cinnamon biscuits

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