Take a look into your spice cabinet to see if you have any hidden natural medicines waiting to be used! Here are a few of the most common anti-inflammatory spices used today, what makes them so beneficial, and how to incorporate them into your daily diet.
Turmeric
The medicinal properties of turmeric have been known for thousands of years, and the research into the exact beneficial mechanisms are ongoing today. Turmeric contains a polyphenol called curcumin, a compound that give the spice its very vibrant orange color (and fair warning: yes, it does stain), and is known for its potent anti-inflammatory, antioxidant, and antimicrobial properties. It is known to help alleviate symptoms of digestive distress, arthritis pain, asthma, colds, and other respiratory problems such as cough, and impaired circulation. Turmeric is also used topically for skin care and lotions, as well as a medicinal treatment for swelling and burns. For increased absorption, it is recommended to pair turmeric with black pepper, which contains a compound called piperine that helps to enhance absorption of curcumin by up to 2000%.
How to use it:
Add it into soups and sauces - curries, vegetable soups, broths, lentil soup, cheese sauce, dressings...
Make a golden milk latte by heating up honey, milk of choice, turmeric, and other spices like ginger
Blend in smoothies/juices - pairs great with tropical fruits like mango and pineapple
Mix into scrambled eggs - I do this one all the time and it's delicious!
Add into grains like rice and quinoa while they cook
Sprinkle on popcorn
Add to roasted vegetables
Make turmeric tea
Ginger
Ginger is in the same family as turmeric, and again has been used medicinally for thousands of years. It was even considered an important item of trade during the Roman Empire due to its medicinal uses. Ginger‘s main active compound is gingerol, which is what gives it a slightly spicy flavor. Did you know that ginger can actually block certain substances that contribute to inflammation, like prostaglandins? It is also known to help with nausea, upset stomach, arthritis, digestive health, and has even been shown to be as effective of some common migraine medication.
How to use it:
Make ginger tea
Add it to bone broth
Blend into smoothies/juices for a bit of a spicy flavor profile
Add in marinades/sauces - it's delicious paired with citrus and saltier flavor profiles like soy sauce
Add into salad dressings
Pickle it - or order extra pickled ginger with your sushi
Bake with it - ginger is delicious in all kinds of baked goods
Cinnamon
Cinnamaldehyde is one of the main active compounds in cinnamon, giving it its unique flavor and smell. It‘s loaded with antioxidants and medicinal properties that can decrease inflammation, balance sugar balance, improve cardiovascular health, and can also help lower cholesterol. Studies have shown that incorporating cinnamon into higher carbohydrate meals can help improve glucose metabolism and insulin sensitivity. Cinnamon also has natural antimicrobial, antibiotic, antifungal, and antiviral properties, which can help fight infections and repair tissue. It's also rich in important nutrients like fiber (4 grams in one tablespoon), calcium, manganese, and iron.
How to use it:
Add it into smoothies
Baking - I swear cinnamon is good in anything you bake
Put it in your oatmeal & other hot cereals
Add in coffee or hot drink mixes like a matcha latte
Sprinkle on whole grain bread with almond or peanut butter
Mix in with Greek yogurt or cottage cheese
Sprinkle on fruits like apples, pears, and bananas
Garlic
Aside from its strong, delicious aroma, garlic has a multitude of health benefits. Bioactive compounds in garlic include organic sulfides, like allicin. Garlic is most often used for boosting the immune system, especially considering its antiviral properties, which is why many people increase consumption when they have a cold or feel like they are getting sick. Garlic is also great for the heart as it can help reduce blood pressure and lower LDL cholesterol. In a randomized double-blind placebo-controlled nutrition intervention, consuming 400 mg of garlic extract per day for three months improved overall cardiovascular health by modulating biomarkers such as C-reactive protein (CRP), an inflammatory marker, LDL cholesterol, HDL cholesterol, and triglycerides. So I would definitely think about throwing in some garlic to your next meal!
How to use it:
I feel like you can use garlic in almost any savory dish to be honest.
Use dried garlic in any seasonings for meats, veggies, etc.
In dishes like salads, salsas, and sauces
Sautéed garlic creates a more mellow flavor, making it perfect for soups, stews, stir-fries, pasta dishes, etc.
Roasting garlic makes it more sweet, creamy, and less pungent so try to spread on bread, mixed into mashed potatoes, or used for meat, fish, and vegetables
Add to olive oil for a flavorful oil that can be used for dressing salads, cooking, or as a dipping sauce for bread
Cayenne
Cayenne pepper comes from red, yellow, or orange chili peppers that are rich in capsaicin, which is what gives the plant its well known spice. Cayenne has been medicinally used as an oral remedy for circulatory issues, digestive problems, poor appetite, and relieving pain. Capsaicin can actually reduce the amount of substance P, a chemical that signals pain, and is also often used in topical creams for its analgesic (pain relieving) effects for conditions like arthritis, nerve pain, and fibromyalgia. It can also be an effective in blood sugar control as well as overall heart health. Cayenne peppers are high in vitamin A, B, C, E, carotenoids, potassium, and manganese, among other nutrients.
How to use it:
Soups, stews, chilis...
Any spice mix if you want a little kick
Stir into juices - try a citrus (lemon, orange, lime...) with a pinch of cayenne
Homemade hot sauce & salsas
Sprinkle on top of eggs
Add fresh peppers to your next round of sautéed vegetables
Mix into hummus
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