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10 spices that you need to use to help reduce inflammation

10 spices that you need to use to reduce inflammation

How often do you go to the grocery store and skip the aisle with spices? Are you interested in using spices but shy away because they are unfamiliar? There are so many options for spices – coriander, cinnamon, garlic, etc.

Do you look at all the options and start to feel overwhelmed because you don’t know which one to choose or even how to use it?

For the longest time, I only used salt, pepper, and cinnamon to flavour my food. Everything changed one day when I was shopping with my three kids, and I was in a rush which is never a good combination. I accidentally bought ginger instead of cinnamon. I realized that spices could have such a big impact on the flavour of our food. And I could now create so many new dishes with the same ingredient by only changing the spices I used. Plus, there is the bonus that spices have anti-inflammatory properties. 

Everyone knows about ginger and turmeric, but those aren’t the only species that can help with inflammation.

Why is chronic inflammation a problem?

In our body, when short-term (acute) inflammation is not resolved and continues, then this leads to chronic inflammation [1]. Chronic inflammation can increase your risk of developing a chronic disease like arthritis, diabetes, cancer, or heart disease [1]. Lifestyle factors like lack of exercise, stress, diet, smoking, and alcohol can also increase inflammation [1].

Why are spices beneficial?

Spices are a source of antioxidants. So why are antioxidants important? Every day, our body produces free radicals from normal metabolic processes and exposure to environmental stressors [2]. Antioxidants help to neutralize free radicals [2]. One study reported that the incidence of CVD was higher when spices were not used in cooking [2].

Adding spices can help boost the antioxidant content of your diet. 

10 anti-inflammatory spices to try - 

Here are 10 anti-inflammatory spices to start using with meals every day [2,3].

  1. Chili peppers- contains capsaicin
  2. Turmeric – contains curcumin
  3. Cinnamon – contains cinnamaldehyde
  4. Fenugreek – contains diosgenin
  5. Ginger -contains [6]-gingerol
  6. Black pepper – contains piperine 
  7. Garlic – contains diallyl sulphide
  8. Clove – contains eugenol
  9. Cumin – contains thymoquinone
  10. Cardamon – contains cardamonin

How to use these spices

If you are new to spices, here are a couple of foods you can start adding spices –

-cooked rice, noodles, squash, or potatoes

-meat, fish, beans

-homemade popcorn

-roasted vegetables

Final Thoughts 

It’s incredible how one spice can change the taste of food and create more variety.

Want to learn more about how to use spices for less inflammation?

My anti-inflammatory approach to eating can help you incorporate all of these. Click HERE to learn more. 

Next time you are at the store, pick up a new spice. Variety = spice of life. 

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