Chronic inflammation is linked to a number of health problems, including heart disease and diabetes. Diet may help reduce some of the factors associated with inflammation. Common spices such as ginger, cinnamon and cloves contain plant compounds with anti-inflammatory properties, while studies suggest that other spices may also offer potential benefits for overall health.
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According to a report by EatingWell, eight spices and foods may help fight inflammation, along with ways to incorporate them into the diet and what research says about their potential benefits.
1. Ginger
Ginger may help improve certain inflammation-related conditions, including arthritis. One study found that ginger supplements may reduce symptoms of rheumatoid arthritis and potentially slow its progression.
Ginger contains plant compounds known as gingerols and shogaols, which may help lower levels of inflammation-related proteins in the body and reduce inflammation.
2. Cloves
Cloves are a sweet, warming spice widely used in baked goods. They are rich in polyphenols, antioxidants that have anti-inflammatory properties.
Cloves also contain eugenol, a compound that may help reduce inflammation and pain. They can be added to baked goods, bread, oatmeal, tea and coffee.
3. Cayenne Pepper
Cayenne pepper is known for its spicy flavor and potential anti-inflammatory properties. It contains capsaicin, a compound that may help reduce inflammation-related proteins and ease pain.
Research suggests that capsaicin may inhibit inflammatory pathways in the body, potentially helping to reduce inflammation.
4. Cinnamon
Cinnamon adds a sweet flavor to a variety of dishes and contains cinnamaldehyde, an antioxidant compound that may help reduce inflammation and regulate blood sugar levels.
One study suggested that cinnamon may contribute to brain health and reduce the risk of dementia and Alzheimer’s disease due to its potential anti-inflammatory effects. However, more research is needed to confirm these benefits.
5. Saffron
Saffron is known for its bright yellow color and rich flavor and is particularly popular in rice dishes. It contains plant compounds such as crocin and safranal, which may help reduce oxidative stress and inflammation in the body.
Research suggests that regular saffron supplementation may lower levels of C-reactive protein (CRP) in the blood, a marker commonly used to measure inflammation. Another study found that saffron may help protect against certain inflammatory conditions, including inflammatory bowel diseases.
Because saffron is relatively expensive, only a small amount is needed to add distinctive flavor to soups, stews and rice dishes.
6. Cardamom
Cardamom contains plant compounds with anti-inflammatory properties. Its oils also have antioxidant properties that may help reduce cell damage and inflammation.
One study suggested that consuming cardamom may help lower markers of inflammation in the blood.
7. Black Pepper
Black pepper contains piperine, a compound known for its potential anti-inflammatory properties that may help reduce inflammation in the brain.
A research review found that piperine may lower inflammatory markers associated with certain chronic conditions, including Alzheimer’s and Parkinson’s diseases. Freshly ground black pepper can be used in salads, rice dishes and eggs.
8. Garlic
Garlic belongs to the same plant family as onions, chives and leeks. It contains compounds with anti-inflammatory properties that may help ease symptoms of inflammatory bowel diseases.
Research also suggests that diets rich in garlic may be associated with a lower risk of colorectal cancer.
Lightly cooked garlic can be added to pasta, stir-fried dishes, soups, stews and roasted vegetables.
How Do Herbs and Spices Affect Inflammation?
Consuming certain herbs and spices may help support immune function and regulate inflammation. Microorganisms in the gut play an important role in regulating the immune response, while a diet rich in herbs and spices may help support a balanced gut microbiome, reduce inflammation and promote immune function.
However, current evidence is not sufficient to confirm that herbs and spices are an effective treatment for inflammation. Many studies have focused on the benefits of dietary supplements rather than the fresh or dried herbs and spices used in cooking. Supplements may contain much higher concentrations of plant compounds.
Therefore, these spices can be incorporated into a balanced diet, but they should not be considered a substitute for medical treatment or prescribed medications.
