Spices can not only give dishes flavor, spices can do more: they can be powerful tools for reducing inflammation in the body. These five spices – superstars in the potential reduction of markers of inflammation in the body, they also contribute to the production of proteins that fight the swelling. On the market every year there are new products, massive advertising which promises that they reduce inflammation. It’s good to know that simple drugs that exist in any kitchen, for centuries, used throughout the world to combat inflammation.
Cinnamon is a spice that is well suited to sweet and savoury dishes. Cinnamon can be a potent tool for reducing inflammation. It is rich in antioxidants, which destroy free radicals that can damage cells. These antioxidant properties may contribute to the ability of cinnamon to reduce inflammation. Cinnamon can also promote healthy blood flow to the inflamed area, prompting the body for a speedy healing of the swollen area.
Cinnamon is known for its ability to have a positive impact on the blood sugar levels and may help to reduce blood sugar level fasting. It can be a useful tool for patients with a diagnosis of “diabetes”, “prediabetes” to diabetes or a significant family history. In addition, the use of cinnamon can reduce blood pressure and levels of LDL or “bad” cholesterol.
Cinnamon has a natural sweet taste, it is good to add to yogurt, on a toasted flour or in flakes. Cinnamon goes well with bold flavors and is a nice addition to soups or chili. A pinch of cinnamon will make a latte even better.
Latte with coconut and cinnamon
- 350 ml strong coffee
- 1/4 tsp cinnamon
- 1 tsp oil triglyceride with chains of medium length
- Stevia to taste
- 1-2 tablespoons of whole coconut milk (optional)
To give the drink extra flavor of cinnamon and make it useful for health, it is recommended to add a pinch of cinnamon to molotow coffee during brewing.
Rosemary is rich in the chemical compound carnosol, which is able to reduce inflammation and may even prevent cancer. This fragrant plant of the mint family.
The use of plants spans a thousand years, mentioned in the recipes of ancient Hebrew, ancient Greek and Roman cuisine.
In addition to the potential to reduce inflammation in the body, rosemary can enhance memory and generally strengthen the nervous system. Rosemary also plays a role in balancing sex hormones and can reduce levels of cortisol, one of the main stress hormones in the body. When used as a marinade for grilled meat rosemary can reduce your exposure to carcinogens by 70%.
Rosemary and fresh, and in dried form can be used as a delicious and healthy marinade for grilled meat.
Marinade with rosemary
- 2 tbsp. fresh chopped rosemary or 0.5 tbsp dried rosemary
- 4 teaspoons minced garlic
- 2 tbsp. olive oil
Turmeric can be considered a kind of “power” to fight the inflammation. A well-known spice from Indian and Caribbean cuisine gives dishes a wonderful flavor and bright yellow color. Curry powder often contain large amounts of turmeric.
Frequent use of turmeric can significantly reduce pain in arthritis. Were also noted its ability to improve blood sugar levels and insulin resistance, reduce bad LDL cholesterol and may prevent some cancers and improve memory and mood. Turmeric can also help the liver to neutralize contaminants, and due to its positive effects on bile this spice can support efforts to reduce weight.
Turmeric is good in curries or spicy soups. It may be a wonderful anti-inflammatory addition to smoothies.
Smoothie with turmeric
- 0.5 teaspoon of turmeric
- 1 teaspoon coconut oil
- Half a Cup of frozen raspberries
- Half of ripe banana
- Half a Cup of coconut milk
- Stevia or other sweetener with a low glycemic index taste
Cumin is often found in dishes based on beans throughout Latin America, Africa and Asia. This piquant spice contains a powerful set of antioxidants and is often included in curry powder. Cumin plays a major role in the acute seasonings, recipes, tacos, stews and vegetarian dishes.
In addition to its anti-inflammatory properties cumin has a number of other healthy properties. It can help to reduce cholesterol levels and normalize blood sugar levels. Cumin can help to get rid of excess fat, especially abdominal obesity or belly fat. It can even reduce the risk of developing certain types of cancer. In some cultures of the Middle East, caraway seeds combined with honey and pepper is considered an aphrodisiac. Caraway can also improve the appearance of the skin, they can treat burns or rashes due to its antibacterial properties and high content of vitamin E. Cumin is also rich in iron, which can help to reduce the symptoms of certain types of anemia.
Cumin is easy to add in daily diet. You can add in salad or red beans and sprinkle a pinch of cumin. Add a little cumin to the eggs and decorate it with organic salsa. Simple and flavored with caraway seeds recipe: try this recipe with chili, quinoa and black beans.
Spicy chili with quinoa and black beans
- 2 cups of cooked quinoa
- 450 ml of organic canned black beans, rinse and drain
- Half a tin of tomato paste
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 tbsp chili powder
- 1/4 tsp oregano
- 1/4 tsp onion powder
- 1/4 teaspoon paprika
- pinch Cayenne pepper (to taste)
- 1/4-1/2 Cup water, to taste
Cilantro – a versatile leafy green spice with a wonderful aroma, with a mass of useful properties. Cilantro goes well with many dishes of Latin American and Asian cuisine. It is better to add it at the end of the cooking process so that the cilantro retains its own unique flavor and healing properties. It is best suited for spicy dishes and makes them even tastier.
This green grass struggling working to reduce inflammation and blood sugar levels. Cilantro contains many phytonutrients and antioxidants, especially a lot of quercetin – a flavonoid that fights inflammation. Cilantro can also prevent certain types of cancer, and may reduce the level of bad cholesterol. In addition, cilantro can have antibacterial properties and can be particularly effective against the bacteria Salmonella, which is a common cause of digestive diseases. Cilantro can also be useful to combat the virus in SARS.
Cilantro, fresh or dried, is a wonderful addition to many savory dishes. Dried cilantro can be sprinkled on rice dishes, it will give them extra flavor, and fresh cilantro can be finely chopped and add to salad. This salsa recipe based on cilantro and avocado is filled with flavors and nutrients of coriander. The recipe can be adapted to fresh or dried herbs.
Salsa with cilantro and avocado
- 1 ripe avocado
- 2 tomatoes, cut into small cubes
- 3 green onions, diced, white part only
- 1/4 bunch fresh cilantro, finely chopped or 1 tbsp dried cilantro
- 1 teaspoon minced garlic
- pinch Cayenne pepper (to taste)
Five of the above spices can be a powerful tool to fight systemic inflammation. These recipes and tips will allow you to add useful anti-inflammatory properties in the daily diet. These spices have other useful properties, for example, allow for better control blood sugar and normalize cholesterol levels. Try these spices superstars today – it’s a delicious way to improve overall health.
This article was written by staff writer iHerb.