If you follow an anti-inflammatory diet, you probably already know about the benefits of many key ingredients, from avocados and citrus fruits to seafood like salmon. But you may not be thinking about another way to bring health benefits and extra deliciousness to your cooking: spices.
Many of the most popular spices are rich in vitamins, minerals, and other compounds that help reduce inflammation. Want to take the plunge and add some spice to your life? Try these tips and spices.
How to use anti-inflammatory spices in your cooking
The trick here is not to go crazy with spices, but to incorporate them into your diet by adding a pinch or a dash of spice to your favorite dishes.
Let’s try cooking with lots of spices
Anti-inflammatory spices are regularly added to dishes such as Indian curries, Asian stir-fries, and Mexican dishes, and several of the spices below may be used in one recipe.
don’t go too far
You don’t have to start eating cinnamon by the tablespoonful. Instead, try incorporating these spices into a variety of dishes and drinks to enjoy a boost of nutrition throughout the day.
Make sure the spices are fresh
Spices will lose their potency if left on a spice rack, especially if they are exposed to high temperatures and light on a regular basis. Therefore, if turmeric has been stored near the stove for more than five years, its flavor and health benefits may not be as strong.
Spices are not necessarily “bad” in the sense of being dangerous to ingest unless they are spoiled by water or pests. If you notice signs of moisture, mold growth, or insects, throw away your spices.
Rather than buying your spices at the supermarket, consider shopping at a specialty spice store where you can get fresher spices. Also consider using whole spices (such as fresh ginger root or garlic cloves rather than powder), since ground spices lose their potency faster than whole spices.
turmeric
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Mascha Davis, registered dietitian at Nomadista Nutrition and author of Eat Your Vitamins, says turmeric is a top choice for people seeking an anti-inflammatory diet. “This golden spice stands out from other spices for its powerful anti-inflammatory properties, mainly due to its active compound curcumin. Curcumin helps reduce inflammation by blocking NF-κB, a molecule involved in chronic inflammation. Research suggests that curcumin helps reduce inflammation, which is linked to conditions such as arthritis, heart disease, and even certain metabolic disorders. ”
How to use it: Davis recommends combining turmeric and black pepper because the piperine in black pepper helps utilize the curcumin in turmeric. You can also make turmeric tea or add it to mango smoothies.
black pepper
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This spicy staple food not only increases your ability to absorb curcumin; Piperine, a compound found in pepper, is rich in antioxidants that help fight inflammation in the body.
How to use it: Use plenty of pepper in your everyday dishes, whether it’s scrambled eggs or steak. However, you can also opt for dishes with black pepper, such as traditional Italian cacio e pepe or salt and pepper chicken.
ginger
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Ginger has a reputation for being highly nutritious. It is effective in reducing nausea and aiding digestion. Gingerols and other compounds found in ginger also have anti-inflammatory properties.
How to use: Ginger root can be steeped in boiling water to make ginger tea, or sliced and diced for use in stir-fries and other dishes. Ginger adds a warming spice to sweet dishes and drinks, such as cocktails and desserts.
garlic
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Garlic is a beloved ingredient in most cuisines, and it’s not just good for you, it’s good for you. Garlic is rich in vitamins and minerals, including the antioxidants vitamin B6 and vitamin C.
How to use it: You might think of garlic as an Italian staple (used in pasta dishes, spread on bread, in pesto), but add a chopped clove or two to everything from vegetable accompaniments to mashed potatoes. You can enhance everything.
saffron
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The carotenoids that give saffron its beautiful golden-orange color are also powerful antioxidants that reduce inflammation, and some studies have shown that they can help people with cardiovascular disease and neuroinflammation. .
How to use: Saffron is regularly used to make rice, giving it its characteristic golden hue. It is also often used in paella recipes to add flavor and color.
cinnamon
The ultimate warming spice, cinnamon has many health benefits, including anti-inflammatory properties, thanks to a compound called sinemaldehyde.
How to use it: Feel free to add cinnamon to a variety of everyday dishes, including your morning latte, smoothies, and oatmeal. Would you like to make cinnamon rolls?
cayenne
Do you really want to heat up your meals? This powerful red chili pepper is packed with antioxidants like vitamins A and C, as well as plenty of spicy flavor. It also contains capaicin, a compound thought to have anti-inflammatory properties, but is often provided in supplement form to reach effective levels. . (Most people find the right amount too spicy to enjoy.)
How to use it: If your dish has a spicy flavor (or you want it to be spicy), you might want to add a little cayenne pepper. Try it to punch up chili, chicken dishes, and even spiced nuts.