The spices can be used for much more than giving a dish taste: they can become powerful tools to reduce inflammation in the body. These five spices are the superstars for lowering the body’s inflammatory markers and promoting proteins that fight puffiness. With new products coming on the market that promises to reduce inflammation every year, it is a relief to know that there are straightforward foods that have been used for centuries around the world to fight inflammation.
Cinnamon
Cinnamon is a spice that combines both sweet and savory dishes and can be very helpful in reducing inflammation. It’s rich in antioxidants, which fight cell-damaging free radicals and, in turn, may be responsible for reducing inflammation. Additionally, cinnamon can promote healthy blood flow to inflamed areas, stimulating the body to heal the inflamed area more quickly.
It is also known for its ability to positively impact levels of blood sugar and its contribution to reducing the stories of fasting blood sugar. This could be especially helpful for people who have been diagnosed with diabetes, prediabetes, or have a strong family history of the disease. On the other hand, the consumption of cinnamon could reduce blood pressure and levels of “bad” cholesterol or LDL.
Cinnamon is sweet by nature, and therefore the best option to add to yogurt, whole wheat toast, or cereals. It complements well with intense flavors and is an excellent idea to add to soups or chili peppers. On the other hand, a little bit of cinnamon can significantly improve coffee with milk.
Cinnamon and coconut coffee
Ingredients:
- 340 grams of solid coffee
- ¼ teaspoon cinnamon
- One teaspoon MCT oil
- Stevia for sweetening
- 1 to 2 teaspoons whole coconut milk, optional
Instructions:
- Combine all the ingredients.
- Stir with a whisk until slightly foamy, and drink quickly.
Makes one serving.
To get all the benefits and flavor of cinnamon, consider adding a pinch to the coffee grounds as you prepare it.
Rosemary
The rosemary is rich in the carnosol chemical compound, reducing inflammation and even preventing cancer. It is an aromatic herb from the mint family, and its use dates back thousands of years in the ancient diets of the Hebrews, Greeks, and Romans.
Apart from the possible reduction of inflammation in the body, rosemary could improve memory and, in general, the functioning of the nervous system. It could also balance sex hormones and lower cortisol, one of the main hormones responsible for stress. In addition, when used to marinate grilled meat, it can reduce potential carcinogen exposure by up to 70 percent.
Fresh and dried, rosemary can be a delicious and healthy marinade for your roast meats.
Rosemary marinade
Ingredients:
- Two teaspoons minced fresh rosemary or ½ teaspoon dried rosemary.
- Four teaspoons minced garlic
- Two teaspoons of olive oil
Instructions:
- Combine the rosemary, garlic, and olive oil in a small bowl.
- Squirt 1 to 2 teaspoons of the marinade between the skin and the meat and flatten the skin over the heart.
- Grill each side until cooked through.
Makes four servings.
Turmeric
Turmeric is a potent anti-inflammatory. It is well known in Indian and Caribbean cuisine. It also adds a delicious flavor and a vibrant yellow hue to dishes. A wide variety of curry powders contain a good amount of turmeric.
If turmeric is taken regularly, the discomfort caused by arthritis could be significantly improved. It has also been-shown to improve blood sugar control and insulin resistance. On the other hand, it reduces LDL cholesterol, possibly helps prevent some types of cancer, and improves memory and mood. Similarly, it can help the liver cleanse toxins and has a positive effect on bile, supporting those looking to lose weight.
In addition to being used in dishes such as curries or spicy soups, it may also be a good idea to add turmeric in smoothies for its anti-inflammatory properties.
Turmeric smoothie
Ingredients:
- One teaspoon turmeric
- One teaspoon of coconut oil
- ½ cup frozen raspberries
- ½ ripe banana
- ½ cup coconut milk
- Stevia or another low glycemic sweetener to taste.
Instructions:
- Put all the ingredients-in a blender at high speed. Blend for 30 seconds or until all ingredients are well combined.
Makes one serving.
Cumin
Cumin is often found in dishes of beans in Latin America, Africa, and Asia. This succulent spice contains a potent antioxidant and is often found in curry powder. It plays a significant role in chili seasonings, taco recipes, stews, and vegetarian dishes.
Cumin has a wide variety of health benefits in addition to its anti-inflammatory properties. It can also help improve cholesterol levels, regulate blood sugar levels, eliminate excess fat, especially abdominal or belly fat, or even reduce the risk of developing certain types-of cancer. In some Middle Eastern cultures, cumin is considered-an aphrodisiac when mixed with honey and pepper. It can also improve the appearance of the skin and treat boils or rashes. This happens thanks to its high levels of vitamin E and its antimicrobial properties. It is also rich in iron, so it could help reduce the symptoms of certain types of anemia.
You can easily add cumin to your meals. For example, consider adding kidney beans to a salad, sprinkling a pinch of cumin on top. Or add some cumin to your scrambled eggs and top them with some organic sauce. If you want a simple and delicious recipe with cumin, try this one for quinoa, chili, and black beans.
Black beans with chili and quinoa
Ingredients:
- 2 cups cooked quinoa.
- 425 grams of canned black beans rinsed and drained.
- ½ can have crushed tomato
- One teaspoon of cumin
- One teaspoon garlic powder
- One tablespoon chili powder
- ¼ teaspoon oregano
- ¼ teaspoon onion powder
- ¼ teaspoon of paprika
- Optional, a pinch of red pepper
- ¼ to ½ cup water, optional
Instructions:
- Put all the ingredients, except for the red pepper and water, in a medium saucepan on the glass-ceramic over medium-high heat until heated through. Add red pepper to taste.
- Slowly pour in water until you achieve the desired consistency. Some people prefer a hotter chili, while others prefer it thicker.
- Cook over low heat-for 15 minutes to allow the flavors to blend well.
Makes four servings.
Cilantro
Cilantro is a versatile kind of green with many flavors and health benefits. It combines with Latin American and Asian dishes and is best added to cooking to preserve its unique taste and nutritional properties. Then, toss it into flavorful dishes for a special touch.
This little herb goes to great lengths to reduce inflammation and lower blood sugar levels. Coriander is packed with phytonutrients and antioxidants and is very rich in quercetin, an ideal flavonoid for fighting inflammation. It can also prevent certain types of cancer and lower harmful cholesterol levels. In addition, coriander can have antibacterial properties and be very effective against the bacteria that cause salmonella, which is often transmitted through food. It can also help fight certain viruses like the common cold.
Whether fresh or dried, Coriander can easily be topped with many savory dishes. On the other hand, you can sprinkle some dried coriander on rice dishes to give them that special touch. Or cut some fresh coriander into outstanding pieces and add it to your salad. This Cilantro Avocado Dip recipe has all the flavor and nutrients of cilantro and can be adapted with other fresh or dried herbs.
Avocado and cilantro sauce
Ingredients:
- One ripe avocado
- Two tomatoes, cut into small pieces.
- Three green onions (sliced only the white part)
- ¼ bunch fresh cilantro, chopped or one tablespoon dried cilantro
- One teaspoon garlic powder
- Optional, a pinch of red pepper
Instructions:
- Peel the avocado and-cut it into small pieces.
- Add the rest of the-ingredients and mix well. Flavor it with toasted whole wheat tortillas or organic blue corn chips.
Makes two servings.
These tips and recipes can guide you on the way to getting all the benefits of anti-inflammatories in your daily diet. They could also offer you other additional benefits, such as better control over blood sugar levels or improved cholesterol levels. In short, try these spice superstars today to dramatically improve your health.