There’s no denying that one of the most crucial components of a healthy body is a healthy diet. In fact, making your diet a priority is one of the best things you can do to promote your overall health in 2024, whether you’re after a healthier heart, brain, gut, or any number of other wellness goals. And while committing to a healthy diet certainly means cutting out harmful foods, it isn’t all about sacrifice. In fact, there are some super simple ingredients you can add to your meals every day to easily boost your wellness.
As it turns out, anti-inflammatory ingredients are among the best things to consume for a healthier gut, heart, and brain. And that includes a few simple spices and herbs. To shed some light on a few of the best options to sprinkle on your plate every day, we spoke to registered dietitian Michelle Saari. She told us that turmeric, cinnamon, and rosemary are all great choices. From reducing inflammation to promoting heart health and supporting brain function to enhancing gut well-being, these natural wonders have multifaceted benefits that contribute to overall vitality.
1. Turmeric
Turmeric, with its earthy flavor and vibrant golden hue, takes center stage as a potent anti-inflammatory spice. Saari praises this spice for its benefits, stating, "Turmeric's curcumin not only reduces heart disease risk by improving blood vessel function but also has anti-inflammatory effects that benefit overall cardiovascular health." The cardiovascular benefits extend beyond blood vessels, as turmeric's anti-inflammatory properties contribute to a healthier heart.
Turmeric emerges as a key player in the realm of cognitive well-being, as well. Saari emphasizes, "In the brain, it helps in cognitive function and could slow Alzheimer’s disease progression due to its neuroprotective properties." The neuroprotective effects of curcumin present in turmeric offer a promising avenue for supporting brain health and potentially mitigating the progression of Alzheimer's disease.
And this delicious spice offers up a range of benefits for your gut, too. "Turmeric aids in reducing inflammation and enhancing the intestinal barrier, which is crucial for nutrient absorption and preventing gut disorders," notes Saari. With its rich history in traditional medicine, this versatile spice can be an invaluable addition to daily dietary your daily diet.
2. Cinnamon
Cinnamon is undeniably tasty, working its way into a range of sweet treats. But beyond its delightful aroma and flavor, cinnamon also proves to be an ally in promoting heart health. "Cinnamon is beneficial for heart health as it lowers cholesterol and blood pressure, key factors in heart disease, and also has anti-inflammatory properties," Saari says.
Cinnamon's impact on brain health is equally noteworthy. Saari points out, "Its potential in brain health lies in its ability to inhibit the buildup of tau protein, which is linked to Alzheimer's disease." This anti-inflammatory spice, often found in both sweet and savory dishes, contributes to cognitive vitality and offers a potential defense against neurodegenerative conditions.
Additionally, cinnamon's prebiotic properties make it a perfect gut-healthy ingredient. "Cinnamon's prebiotic properties support the growth of beneficial bacteria, contributing to a healthy digestive system," Saari explains.
And as a bonus, this spice could even help boost your metabolism! Score!
3. Rosemary
If you love Italian cooking, you're probably familiar with this amazing herb. But beyond its culinary allure, rosemary emerges as a botanical powerhouse with a range of health benefits. "Rosemary boosts heart health through improved circulation and immune function, thanks to its rich antioxidant content," Saari tells us. The antioxidant-rich nature of rosemary contributes not only to heart health but also to bolstering the body's immune defenses.
Saari also points out rosemary's positive influence on brain health: "It also aids brain health by protecting against neurodegeneration and enhancing memory and concentration," she says. The cognitive benefits of rosemary make it an ingredient that's as healthy as it is tasty, offering a natural strategy for preserving and promoting mental acuity.
Rosemary's multifaceted properties also help with your gut. "Rosemary's antispasmodic properties help alleviate digestive discomfort, and its compounds can aid in detoxifying the body and improving liver function," Saari explains. All in all, this herb reveals a lot of potential in supporting digestive ease and liver function.
The bottom line
Of course, no secret ingredient can work a miracle on your body. However, the inclusion of anti-inflammatory spices and herbs certainly offers a natural and flavorful approach to health. Whether you're cooking up a curry packed with turmeric, sprinkling cinnamon in your coffee, or loading your chicken marinade with rosemary, these ingredients can all help you make strides towards a healthier body overall this year.
READ MORE: How To Improve Gut Health Naturally: 12 Tips To Consider
