If you struggle with chronic inflammation, you know how painful and frustrating this condition can be. But it isn’t just uncomfortable; over time, inflammation can lead to even more serious health issues, including heart disease and diabetes. Luckily, there are many healthy habits and solutions that can ease the pain and keep the problem at bay—starting with a few you can sprinkle on the food you eat every single day.
To learn more about how certain spices can help put a stop to inflammation, we spoke to Holistic Nutritionist Kathleen Richardson. “Food (spices included) are embedded with information (Thank you Mother Earth) that sends messages to our bodies on a cellular level,” she says. “They send signals to the immune system to slow down the inflammation process, decrease free radical production, and improve circulation and cellular damage. The body responds positively to the healing properties (antioxidants) imbued in each herb and spice.” Fortunately, Richardson also provided us with a list of tasty spices that can do just that. Read on to see her recommendations.
Turmeric
Turmeric is a tasty, famously yellow spice that is frequently featured in many different Asian cuisines; if you love Indian food, you've likely savored this delicious ingredient. And, luckily, it's also loaded with health perks. This is thanks to the fact that it contains a compound called curcumin—that's where it gets its bright color. Curcumin is known for its anti-inflammatory benefits, which is why Richardson lists turmeric as one of her top recommendations for inflammation-fighting spices.
If you're looking for a way to easily fit this spice into your diet, Richardson suggests sprinkling it in your coffee every morning—who knew?! That certainly sounds healthy than loading up a latte with sugar.
Black pepper
Black pepper is one of the most versatile spices—we'd say it's second only to salt. You can put it on virtually any food, which is why it's so great that Richardson says this spice is also one of the best to sprinkle on your meals if you're looking to reduce inflammation. She notes that it "can be used to season and add healing flavor to any of your favorite dinner dishes." Yum!
Black pepper is loaded with anti-inflammatory compounds such as piperine, limonene, and beta-caryophyllene, all of which have shown promising results when it comes to helping your body fight off painful inflammation and disease. So don't shy away from this ingredient next time you're cooking up a healthy meal!
Cinnamon
Who doesn't love some delicious cinnamon in their pastries? As it turns out, this spice is more than just a solution to your sweet tooth; Richardson says it also has anti-inflammatory effects. This popular dessert ingredient contains a good amount of antioxidants, which means it can not only be useful at easing the pain associated with inflammation, but it can also help keep your heart healthy and even protect you from diseases. Wow!
Just as with turmeric, Richardson says cinnamon goes great in coffee. Of course, there's also no shortage of tasty meals it can fit into. We won't judge you if you use the health benefits as an excuse to justify a cinnamon roll here and there.
Cayenne
If you love a good spicy meal, you're in luck: hot peppers like cayenne are known for their anti-inflammatory benefits, which is why Richardson says cayenne is a great spice to add to your food if you deal with chronic inflammation. These benefits come from a compound called capsaicinoids.
Like black pepper, cayenne can be added to an array of different meals. Richardson says mixing some into your dinner recipes can be a great way to fight inflammation—just remember to go easy if you're sensitive to spice.
At the end of the day, our bodies are generally able to fight inflammation on their own, without much additional help. "Given the right conditions, the body can heal itself," Richardson says. "We have the power to create an environment where we can begin to heal and experience optimal health, wellness and wholeness."
Creating that environment starts with nourishing our bodies with the proper ingredients, and these spices are a great place to start if you want to fight inflammation. What's more perfect than using the remedies that come straight from the earth? As Richardson says, "Mother Earth has provided us with everything we need with her generous bounty of herbs and spices."
