Incorporating anti-inflammatory spices into your diet not only enhances the flavor of your meals but also offers a myriad of health benefits. Some of these spices are renowned for their natural ability to combat inflammation in the body, contributing to improved overall well-being. Beyond their anti-inflammatory properties, some spices have been associated with fostering faster metabolism and better digestion.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about three anti-inflammatory spices that can aid in a boosted metabolism and better digestion. Nanavati revealed that turmeric, ginger, and cayenne pepper are the spices to add more of in your meals.
Turmeric
Turmeric, a vibrant yellow spice, is renowned for its potent anti-inflammatory properties, primarily attributed to its active compound, curcumin. This natural wonder has been studied for its ability to reduce inflammation, making it a valuable addition to a variety of dishes. Beyond its anti-inflammatory effects, turmeric has also been linked to supporting a faster metabolism and improved digestion.
Nanavati says that the anti-inflammatory compound in this spice is curcumin. "[Turmeric] stimulates bile production, aids digestion of fats, [and] may reduce bloating and discomfort." She also adds that the benefits for metabolism are "increased thermogenesis (heat production) and fat burning, potentially boosting insulin sensitivity."
Ginger
Ginger, a zesty and aromatic spice, is celebrated not only for its distinctive flavor but also for its remarkable health benefits. With a long history of traditional use in various cultures, ginger is recognized for its potent anti-inflammatory properties, primarily attributed to bioactive compounds such as gingerol.
Nanavati highlights gingerol and shogaol as the active compounds, and says ginger can "reduce nausea, promote gastric emptying, soothes the gut, [and] may relieve constipation." She also mentions the metabolic benefits which include, "increased satiety and reduced calorie intake, potentially improving blood sugar regulation."
Cayenne Pepper
Cayenne pepper is a fiery spice renowned for more than just its heat. Packed with capsaicin, cayenne pepper boasts impressive anti-inflammatory properties. Beyond its ability to add a kick to dishes, cayenne pepper has also been associated with benefits for metabolism and digestion.
Nanavati cites capsaicin being the anti-inflammatory compound, and adds that they "stimulate digestive juices, improves circulation, may aid in gastric emptying," and "may increase thermogenesis, calorie burning, and potentially boost satiety."
Including these spices in your diet, whether sprinkled on meals or incorporated into beverages, can contribute to improved digestion and a potentially more efficient metabolism, making it a flavorful addition with health-enhancing properties.
