Inflammation is the body’s way of fighting various damages within it. However, sometimes the inflammation that occurs can last longer and be more severe than necessary. Research says that chronic inflammation like this is linked to diseases like diabetes and cancer.
Our daily diet can determine the health of our bodies. All the food we eat plays a big role in determining our health, including spices and foods that contain various nutrients. They work against body inflammation.
In this post we will review 9 spices that have benefits in fighting inflammation. We’re going to talk about a lot of research on the signs of inflammation. So, various herbs and spices that can reduce markers of inflammation in the blood can reduce inflammation itself.
Spices that Fight Inflammation
Ginger is a kitchen spice that is widely used in various dishes. It tastes spicy and delicious when mixed with various other spices. We can enjoy ginger or Zingiber officinale in various ways, including in certain drinks. We can use ground ginger, fresh ginger or ginger spices and others.
However, the benefits of ginger are not only for culinary purposes, there are many benefits of ginger for health. In fact, thousands of years ago ginger has always been used in various traditional medicines such as treating inflammation, nausea, migraines, colds, and treating blood pressure.
The health benefits of ginger like this cannot be separated from the various compounds in it. There are about 100 active compounds such as gingerol, zingiberene, shogaol, and others. These substances play a role in various forms of restoration of health including reducing body inflammation.
In a study of 1010 participants, they were asked to consume 1000 mg to 3000 mg of ginger per day for a period of 4 to 12 weeks. The result was that they experienced a reduction in markers of inflammation in the blood compared to placebo. Among the markers of inflammation are tumor necrosis factor-alpha (TNF-α) (3Trusted Source) and C-reactive protein (CRP). Another study states that consuming 500-1000mg of ginger per day in those suffering from osteoarthritis has a positive effect.
The markers of inflammation eliminated by ginger are TNF-α and interleukin 1 beta (IL-1β), with this reduction in inflammation it will benefit arthritis, and increase the level of good joint motion. healthline.com
How to consume ginger is very diverse, we can try it in various ways including stir-fry foods, salads, stews and by consuming ginger supplements at food stores.
Turmeric is a plant root or rhizome like ginger, only the color is more yellow or orange. The turmeric or Curcuma Longa is a cooking spice around the world, but has been very popular in India for a long time.
If ginger contains about 500 compounds, turmeric contains about 300 active compounds that are beneficial to human health. The most important compound is curcumin or antioxidants, which these antioxidants contain anti-inflammatory properties so they can fight inflammation.
Why curcumin is good for health, the reason is because curcumin can block the activation of NF-κB, this is a molecule that stimulates cells to develop inflammation.
In 15 large studies conducted on 1223 participants, participants were asked to consume 112-4000 mg of turmeric per day for 3 to 36 weeks. Taking turmeric or curcumin can provide great benefits for reducing inflammation like that of ginger. Turmeric also reduces inflammatory markers such as interleukin 6 (IL-6), malondialdehyde (MDA) (17Trusted Source) and high-sensitivity C-reactive protein (hs-CRP).
Research on people with osteoarthritis, found extraordinary results. Taking turmeric as a turmeric supplement provides pain relief due to inflammation. This is the same as taking the pain relievers (NSAIDs) ibuprofen and diclofenac.
However, it is very unfortunate because the curcumin content in turmeric is very little. When compared to weight, only 3% curcumin content. Apart from the body, the human body also does not absorb curcumin properly. The best way to consume curcumin is to include black pepper. Black pepper contains piperine compound, which can help curcumin absorption by up to 2,000%. So for those of you who want to consume turmeric to get the benefits of curcumin, you should also contain or add black pepper which is rich in piperine. You can find them at health food stores online.
Garlic which in Latin is called Allium sativum is a popular spice in various dishes and recipes. This spice is not only known as a seasoning for cooking, but has also been used in traditional medicine for a long time. Among the diseases treated with garlic are arthritis, infection, constipation, coughing, toothache, and many more.
The health benefits of garlic lie in the content of sulfur compounds such as allicin, S-allylcysteine, and diallyl disulfide. This substance acts as an anti-inflammatory. There were 17 high-quality studies of 830 participants. They were ordered to consume certain levels of garlic for 4-48 weeks. Participants who consumed garlic experienced decreased markers of inflammation in the blood.
When compared between old and young garlic, the old garlic extract was more effective in reducing and reducing levels of CRP and TNF-α.
On the other hand, garlic is a pretty good source of antioxidants in reducing inflammation. Among the antioxidants are glutathione (GSH) and superoxide dismutase (SOD).
Another spice that fights inflammation is cardamom. Cardamom is a spice native to Southeast Asia, including the Indonesian, Malaysian, Thai and surrounding people very much using cardamom in various culinary dishes including nasi lemak. It tastes sweet and spicy and is perfect for giving food a delicious taste.
Various markers of inflammation such as CRP, IL-6, TNF-α, and MDA can be reduced by taking cardamom supplements. There is research that says that cardamom can increase antioxidant function by up to 90%. A study on 80 prediabetic people for 8 weeks found that those who consumed 3 grams each were able to significantly reduce markers of inflammation. Among these inflammatory agents are hs-CRP, IL-6, and MDA.
There is another study, conducted on 87 people with non-alcoholic fatty liver disease, the study ran for 12 weeks. Those who consumed 3 grams of cardamom per day had reduced markers of inflammation compared to placebo.
People who took cardamom had significantly lower levels of inflammatory markers such as hs-CRP, TNF-α, and IL-6. Diligently consuming cardamom can also improve liver health by reducing the risk of fatty liver disease.
Kapula is a popular spice in rice dishes such as nasi lemak, nasi kandar and various Indian dishes. However, there are now capsule supplements available at drugstores or online.
5. Black pepper
Black pepper is a compound that is useful for fighting inflammation. The spice called “Piper nigrum L” was known as the king of spices. This spice is famous all over the world. Its common use is in dishes to give it a spicy and delicious taste.
Also read: Best Benefits Of Bergamot Essential Oil
But black pepper is also known as a medicinal spice. In the world of traditional medicine, black pepper is very much used. Among the diseases that can be cured with this spice are asthma, diarrhea, various types of stomach ailments.
Black pepper contains an important compound called piperine, which reduces inflammation. Apart from this, this compound is also able to increase antioxidants when consumed together with turmeric.
While the benefits in animals are to help eliminate inflammatory markers such as L-1β, TNF-α, and prostaglandin E2 (PGE2). Piperine also helps relieve asthma, allergies, sneezing frequency, flushing, and various other markers of inflammation in mice.
Another herb that is useful in fighting inflammation is ginseng. Asians have used ginseng for thousands of years in treating various diseases associated with inflammation.
There are two types of ginseng that are very popular, both Asian ginseng or Panax ginseng and American ginseng or Panax quinquefolius. These two types of ginseng have different properties and compounds so that the health benefits are not 100% the same. Asian ginseng is said to be refreshing while American ginseng is more soothing.
This Asian-American herb has many health benefits. This benefit is due to the large number of active compounds in it called ginsenosides. Among its health effects is reducing inflammation in the body.
A study of 420 people in 9 studies. They had an increase in the inflammatory marker CRP in their blood. However, for 4 to 24.8 weeks they are advised to consume 300-4000 grams of ginseng per day. After the specified time they experienced a significant decrease in inflammatory markers.
Ginseng has anti-inflammatory properties because it can suppress NF-κB – This is a chemical messenger to activate inflammation-inducing genes.