Adding spices to your food can do more than just fill your meals with incredible flavor. As it turns out, spices can also do wonders for your overall health. In fact, in addition to the fact that a range of tasty spices have shown promising benefits for weight loss, they can also help to reduce inflammation, boost your gut health, and even promote a sharper brain.
To discover a few of the best options out there you can sprinkle into your diet to help in these areas, we spoke to board certified physician Linda Khosaba, NMD, FABNE is the founder of Natural Endocrinology Specialists (NES). She told us that turmeric, ginger, cinnamon, cumin, and black pepper all boast remarkable anti-inflammatory properties that can aid in weight loss, support gut health, and enhance brain function. Find all the details below.
1. Turmeric
Turmeric, with its active compound curcumin, is renowned for its potent anti-inflammatory properties. According to Khosaba, "Curcumin has been shown to possess anti-inflammatory properties, making it beneficial for conditions like arthritis and inflammatory bowel disease." Moreover, turmeric can support gut health by promoting the growth of beneficial gut bacteria—which, in turn, aids weight loss. Turmeric also exhibits neuroprotective properties that may enhance cognitive function and memory. To incorporate turmeric into your diet effectively, Khosaba suggests adding it to curries, stir-fries, scrambled eggs, or smoothies and pairing it with black pepper to enhance absorption. Yum!
2. Ginger
Ginger, containing gingerols and shogaols, is another powerful anti-inflammatory spice. "Ginger may help alleviate gut inflammation and reduce pain associated with conditions like arthritis," says Khosaba. Additionally, it aids digestion (and subsequently weight loss) by stimulating the production of digestive enzymes and may improve cognitive function. To reap its benefits, Khosaba recommends consuming ginger tea, adding it to stir-fries, marinades, or smoothies, or using freshly grated ginger in various dishes.
3. Cinnamon
Cinnamon, with its compound cinnamic acid, boasts anti-inflammatory properties. Khosaba notes, "Studies suggest it may be beneficial for managing blood sugar levels and reducing inflammation markers," both of which can help you shed pounds. Moreover, cinnamon promotes gut health by fostering the growth of beneficial gut bacteria and may enhance cognitive function, particularly in individuals with Alzheimer's disease or mild cognitive impairment. Khosaba suggests incorporating cinnamon into oatmeal, yogurt, fruit, baked goods, stews, or curries.
4. Cumin
Cumin, known for its distinct flavor, also possesses anti-inflammatory properties. Khosaba states, "Cumin may be beneficial for managing inflammatory bowel disease and reducing inflammation markers." Additionally, it aids digestion and may improve memory function. To enjoy the benefits of cumin, Khosaba recommends adding it to curries, lentil soups, roasted vegetables, or rice dishes.
5. Black Pepper
Black pepper contains piperine, an active compound that exhibits anti-inflammatory properties and enhances the absorption of other beneficial compounds like curcumin. Khosaba adds, "It may stimulate digestion and improve nutrient absorption." Furthermore, black pepper may have neuroprotective properties and enhance cognitive function. Khosaba suggests incorporating freshly ground black pepper into various dishes to elevate flavor and maximize nutrient absorption. Luckily, you can add it to just about anything.
All in all, incorporating these unexpected anti-inflammatory spices into your diet can significantly contribute to weight loss, support gut health, and enhance brain function. As Linda Khosaba emphasizes, "The power of these spices extends beyond their culinary uses, making them essential additions to your daily meals for overall well-being." So, next time you're in the kitchen, don't forget to spice up your dishes with these health-promoting wonders.
