The 7 Most Anti-Inflammatory Spices in The World
Chronic inflammation is most commonly caused by the foods we eat. In fact, most chronic diseases are caused by constant low-grade inflammation initiated by the foods we ingest.
Inflammation is an immune system response and is designed to protect us from things that could harm us, such as toxins, injuries, illness, allergies or infections. When any of these damages our cells, our immune system immediately responds by releasing antibodies and increasing blood flow to the injured area; a process which should last no more than a few days in the case of injuries, and a few hours when dealing with mild toxins.
Once the issue is dealt with and area has been healed, inflammation should recede. When this doesn’t happen, and inflammation lingers for extended periods of time, chronic inflammation is diagnosed. When inflammation is present for a long time, it can be seriously damaging to our health and wellbeing.
What causes Chronic Inflammation?
An untreated injury or infection.
An autoimmune disorder, which causes the immune system to attack healthy cells.
Continued exposure toxins and pollutants.
Chronic stress
Eating inflammatory foods
Inflammation and Food
Chronic inflammation is most commonly caused by the foods we eat. In fact, most chronic diseases are caused by constant low-grade inflammation initiated by the foods we ingest. These foods – which many of us eat on a daily basis – cause our immune system to induce inflammation, resulting in weight gain, skin problems, digestive problems, inflamed joints; eventually paving the path towards serious chronic diseases.
Mitochondria and Inflammation
Over the last few decades, researchers have investigated the link between mitochondrial health and inflammation. Mitochondria are the power engines of our cells, which turn chemical energy in food into ATP (adenosine triphosphate), a form of energy our cells can use.
When mitochondria are damaged or perhaps restricted in some way, our cells have less energy available to perform their basic functions. This is called mitochondrial dysfunction.
Mitochondrial dysfunction can also be caused by stress; as stress causes the nervous system to induce inflammation in preparation for an attack or injury.
Inflammatory Foods Which Increase Chronic Inflammation
Common foods which cause chronic inflammation are:
Table sugar
Processed cereals
Eggs which aren’t free-range organic
Margarine
Sunflower oil, palm oil, soybean oil corn oil, etc.
Red meat
Full fat dairy products
Fried foods
Refined flour products
Alcohol
Grain-fed meat and processed meat
Artificial additives, sweeteners, emulsifiers, aspartame or MSG
Gluten-containing products
Casein-containing products (usually found in dairy)
Tofu, tempeh, and seitan (meat substitutes)
Reducing our consumption of these inflammatory foods may help reduce chronic inflammation, and therefore lower risk factors for other health issues.
Anti-Inflammatory Foods
The most common anti-inflammatory foods include:
Avocados
Green leafy vegetables, such as kale, Brussels sprouts, cauliflower, and broccoli
Berries
Cherries
Peppers
Grapes
Green tea
Extra virgin olive oil
Ghee
Almonds and Walnuts
Oranges
Tomatoes
Dark chocolate containing over 75% natural cocoa
Alongside these food groups, there are several herbs and spices which we can use to decrease the amount of inflammation within our bodies and therefore avoid long-term damage.
7 Anti-Inflammatory Spices
The most anti-inflammatory spices we should all have at home are:
1. Turmeric
Turmeric has been used in Ayurvedic medicine for centuries and has a long list of health benefits attached to it. Known for its cleansing properties, Turmeric can be used as a dried powder (most common) or it can be used fresh. The most beneficial part of the spice is curcumin, and it is thought to be especially useful in muscular inflammation, arthritis, and asthma.
As well as being anti-inflammatory, turmeric helps to reduce stress, which therefore reduces the common inflammation link. While it is possible to take turmeric supplements, the most beneficial way to use this spice is in cooking.
2. Ginger
Ginger is a very flexible spice and is a very strong anti-inflammatory which can be used very successfully to improve asthma and arthritis. It is also very useful in combating nausea and is a strong antioxidant, containing 6-gingerol. This powerful compound helps to reduce production of peroxynitrate, which is a potent oxidant which causes inflammation and general pain.
Ginger can be used in cooking either fresh or in powdered form.
3. Ashwagandha
Ashwagandha is a classified as an adaptogen and often found in Ayurvedic medicine. It has been used for thousands of years to boost concentration and reduce stress. Due to the fact that stress has a link with inflammation, using this particular herb may be useful. Several studies have shown the anti-inflammatory effects of Ashwagandha. In particular, it is thought to increase the body’s killer cells, which work to fight infection and starve off illness.
4. Black Pepper
Often used with turmeric as a mixture, black pepper is known to boost the already beneficial effects of turmeric, whilst having its own unique effects. Black pepper is very easy to add to recipes, but it’s also a spice which has been used for centuries in Ayurvedic medicine too. Piperine is the active ingredient in black pepper, which has been shown to help fight inflammation.
5. Cinnamon
Cinnamon is a commonly used spice in sweet dishes and has many health benefits.
It has been found to reduce blood glucose and cholesterol levels in people with type two diabetes.
Cinnamon also contains an array of antioxidant, anti-inflammatory and antibacterial compounds, which make it a powerful spice for preventing spikes in blood glucose and inflammation.
6. Cloves
The active ingredient in cloves is known as eugenol. This anti-inflammatory ingredient stops the COX-2 enzyme which is famous for its inflammatory causing effects. Cloves can be found in many different recipes and are easy to add to many dishes. Cloves can be added as a spice mixture in many of our favorite dishes or added for flavor to hot drinks such as tea.
7. Boswellia Serrata
One of the least known spices, boswellia serrata has been used in Ayurvedic medicine to treat for osteoarthritis for many years. It is also a useful spice for asthma, muscle inflammation, and menstrual issues. It is also thought to be a useful spice for inflammatory bowel conditions, such as Crohn’s Disease, whilst also being a natural painkiller.
Boswellia Serrata works by blocking the production of leukotrienes, which, when present, can be a cause of inflammation.
Concluding Remarks
Making use of anti-inflammatory spices is one of the best ways to reduce chronic inflammation. By simply adding these spices to our everyday foods, we can add a delicious edge to food and live a healthier and happier life.
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