10 Herbs and Spices That Fight Inflammation

Here are the 10 herbs and spices that fight inflammation:

1. Turmeric:
   • A bright yellow spice that has been used for centuries.
   • Contains curcumin, which is known for its anti-inflammatory properties.
   • Used as a natural healing agent and helps reduce inflammation and pain in people with arthritis.
   • Boosts immunity, helps treat allergies, maintains blood sugar levels, and lowers blood pressure.
   • Helps prevent neurological conditions such as Alzheimer's disease.
   • Rich in antioxidants that fight cancer.
2. Ginger:
   • Added to most Asian dishes.
   • A bit spicy and packed with various nutrients.
   • Contains properties that can suppress inflammatory molecules.
   • Helps improve digestion, prevents vomiting and nausea, and eases menstrual cramps.
   • Can be added to various dishes.
   • Ginger powder or grated ginger can be added to make ginger tea.
3. Cinnamon:
   • A delicious spice that aids in reducing inflammation.
   • Studies report that women who consume 500 mg of cinnamon daily for eight weeks significantly reduced the inflammation, pain, and swelling in the joints.
   • Although cinnamon is recommended in smaller doses, large doses may cause liver damage.
   • Reduces blood sugar levels and may help maintain low cholesterol levels.
   • Some herbal medicine practitioners recommend adding a teaspoon of cinnamon powder to one tablespoon of honey and having it early in the morning before breakfast to achieve the benefits of cinnamon.
4. Black pepper:
   • The main compound of black pepper is the alkaloid piperine, which has anti-inflammatory benefits.
   • Piperine may be effective in early acute inflammation.
   • However, a few studies reported that when added with turmeric and ginger, black pepper has the same medicinal value as prescription medicines that helps relieve pain in people with osteoarthritis.
   • Black peppers have antibacterial and antioxidant properties.
5. Garlic:
   • A beneficial ingredient that can be added to any dish.
   • Packed with powerful anti-inflammatory properties that relieve pain.
   • Contains organosulfur compounds that relieve inflammation.
   • Beneficial in treating the common cold and easing digestion.
   • May reduce the risk of cancer and improve heart conditions.
6. Spinach:
   • A green leafy vegetable that is commonly available.
   • A good source of vitamin E, which protects the body from inflammatory compounds called cytokines and helps relieve pain and swelling in osteoarthritis.
   • Rich in vitamin A, which helps improve vision besides acting as a potent antioxidant.
   • Can be eaten in a cooked spinach salad with avocado.
7. Oregano:
   • A favorite topping on pizza that may offer health benefits.
   • Contains a powerful substance called beta-caryophyllene that helps fight inflammation.
   • Helps relieve conditions such as arthritis.
   • Fights bacterial infections and viral infections.
   • Rich in antioxidants that help fight cancer-causing cells.
8. Ginseng:
   • The root of the plant belongs to the genus Panax ginseng is very commonly seen in Asian countries.
   • It is believed that people used to take ginseng during the olden days for its wide range of health benefits.
   • Ginsenosides are active compounds of ginseng that help reduce inflammation.
   • Helps boost energy, prevent flu infections, treat male erectile dysfunction syndrome, and lower blood sugar levels.
9. Green tea:
   • Has anti-inflammatory properties.  
   • Epigallocatechin-3-gallate (EGCG) is rich in green tea, suppressing the genes that cause inflammation and thus acts as an anti-inflammatory substance.
   • A small amount of EGCG is present in apples, nuts, avocados, and blueberries, but green tea has the most.
   • Green tea helps ease digestion, flush out toxins from the body, and lose weight.
10. Cayenne:
    • A popular spice that is used worldwide.
    • Cultured to embrace various health benefits such as cayenne and hot chili peppers, helps relieve arthritis symptoms and eases digestion.
    • All chilies contain anti-inflammatory compounds called capsaicinoids that aid in reducing pain and swelling in arthritis and headaches, help to prevent blood clots, and act as a natural detox of your body.
    • Furthermore, capsaicinoids help treat common colds and boost the immune system.
    • Add these chilies to flavored soups, stews, or dishes.