Unlocking the secret to a healthier body over 50 may be as simple as reaching for your spice rack. According to experts, incorporating some anti-inflammatory spices into your daily meals can make a significant difference in your overall well-being. From turmeric to cinnamon, these spices offer a multitude of health benefits, including reducing inflammation, boosting immunity, and supporting optimal health as we age.
We checked in with various health experts to learn about nine of the best anti-inflammatory spices you should add to your diet over 50 because they are so good for overall health. Among them were cinnamon, ginger, cayenne pepper, black pepper, and more. Read on to discover all nine and find out their health benefits.
1. Cinnamon
Cinnamon, a beloved spice known for its warm and comforting flavor, offers more than just a delightful taste. Rich in antioxidants and possessing potent anti-inflammatory properties, cinnamon can help soothe digestive discomfort and reduce bloating by calming inflammation in the gastrointestinal tract. Additionally, cinnamon has been shown to improve insulin sensitivity and regulate blood sugar levels, which can aid in weight loss by promoting better glucose control and reducing cravings for sugary foods.
"One of the best anti-inflammatory spices is cinnamon," says dietitian Trista Best, adding that this spice "contains powerful antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body."
Nutritionist Mary Sabat agrees and says: "Cinnamon contains anti-inflammatory properties and can help reduce bloating by aiding in digestion," she tells us. These advantages arise from an antioxidant compound found in the spice known as cinnamaldehyde.
2. Turmeric
Curcumin, the active compound in turmeric, possesses powerful anti-inflammatory properties that can help alleviate digestive discomfort and bloating by soothing inflammation in the GI tract. Furthermore, curcumin has been shown to support weight loss by promoting fat metabolism, enhancing insulin sensitivity, and reducing the accumulation of visceral fat.
"[Turmeric] is a natural anti-inflammatory and it will help prevent bloating," registered nurse Krista Elkins shares. As noted, this vibrant spice can help you reach your weight loss goals; as she points out that it "may promote weight loss by improving your body’s ability to use insulin."
3. Ginger
Another spice to add to the list is Ginger! Both Best and Dr. Melina Jampolis agree that ginger is a smart addition to cooking, known for its ability to alleviate inflammation, bloating, and gas.
"Ginger is unique to weight loss in that it contains compounds known as gingerols and shogaols," Best tells us. "These compounds create an antioxidant effect in the body that reduces free radical damage in the body. This damage leads to an increase in oxidative stress that can both cause and exacerbate obesity. This damage occurs at a cellular level and once those damaged cells replicate the body's natural processes that maintain homeostasis can become disrupted leading to decreased metabolism, energy, and more."
"Ginger reduced the body mass index (BMI) of obese women in one study after they ate two grams (approximately 1/2 teaspoon) of ginger powder per day," Dr. Jampolis adds. "It slightly increases the number of calories we burn, helps with satiety (fullness) as it reduces the amount of food we eat, and improves the health of the gut microbiome."
4. Fennel Seeds
Although you might not have guessed fennel seeds to be on the list, they are indeed beneficial for weight management, reducing bloating, and promoting overall gut health.
"Fennel seeds contain natural antispasmodic and anethole agents, both supporting healthy intestinal activity," registered nurse Lauren Thayer explains. "Many people steep fennel seeds into hot water to promote digestion after meals, but could also be used in a coffee drink. Fennel seeds have both antibacterial and antibiotic properties, which can promote healthy digestion and reduce unwanted microorganisms found in the gut that may lead to bloating and other unpleasant symptoms."
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. Board certified physician Linda 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.
6. Cayenne Pepper
Cayenne pepper, renowned for its fiery heat and therapeutic properties, can have great health benefits. Nutritionist Krutika Nanavati highlights capsaicin, the bioactive compound responsible for cayenne's characteristic spice. "Capsaicin, the compound responsible for the heat in chili peppers, has been shown to possess anti-inflammatory properties and may also boost metabolism, potentially aiding in weight management," she says. However, she notes, "it's important to note that this effect may be temporary and vary individually." Got it!
7. Cumin
Cumin is rich in antioxidants, such as flavonoids and phenolic compounds, which help combat oxidative stress and inflammation in the body. This is especially important as we age, as oxidative stress is linked to various age-related diseases, including cardiovascular issues and cognitive decline. Additionally, cumin has been shown to have anti-inflammatory effects, which may help alleviate symptoms of arthritis and other inflammatory conditions commonly experienced in older adults. Furthermore, cumin has been linked to improved digestion and gut health, aiding in nutrient absorption and reducing symptoms of digestive discomfort often associated with aging.
Research has shown that cumin powder may help boost weight loss, decrease body fat and improve heart health. Dr. Lina Velikova, MD, Ph.D., a medical advisor at Supplements101, tells us that "cumin’s levels of thymoquinone can increase insulin sensitivity, thus lowering blood sugar level."
8. Fenugreek Seed
Fenugreek seeds contain soluble fiber, which can help regulate blood sugar levels by slowing down the absorption of carbohydrates and improving insulin sensitivity. This can be particularly beneficial for older adults who may be at a higher risk of developing type 2 diabetes or experiencing fluctuations in blood sugar levels.
"Another thing you can add is fenugreek seed that has a bitter nutty taste and expands when soaked with liquids," board certified internist and bariatric specialist Dr. Amy Lee of Nucific says. She adds, "It also has some sugar stabilizing benefits."
9. Nutmeg
There's nothing like a bit of nutmeg during the colder months—and luckily, this warm spice also comes with health benefits. Dr. Brandon Crawford, a neurologist specializing in brain health and healing highlighted nutmeg's neuroprotective properties, which can enhance memory and prevent the degeneration of neural pathways. "Nutmeg also has mood-boosting effects, which can contribute to a more focused and positive mental state," he notes. Perfect!
