Spices that are anti-inflammatory provide a natural way to get relief from inflammation due to aging.

They are also a delicious way to get relief!  Because of this, I make it a habit to add spices and herbs in large amounts to anything and everything I can think of.  And my food has so much more flavor that I rarely need to have a sweet after a meal anymore. (That’s reason enough, right?) So, here are 9 powerhouse Spices (and herbs) plus a recipe for a warming Cardamom Spiced Coffee Latte (sugar free). 

Discover how these spices can help you reduce inflammation and how to use them in your cooking.

Inflammation is your body’s natural way of responding to injury, infection, and disease. However, while it is a necessary part of the healing process, too much inflammation can lead to chronic conditions like heart disease, diabetes, arthritis, inflammatory menopause, and Alzheimer’s. But luckily, certain spices (and herbs) have powerful anti-inflammatory properties that will help you reduce inflammation and reduce the use of over-the-counter medications.

9 Spices (and Herbs) that are Anti-Inflammatory & Anti-Aging

1. Turmeric

First, known as the “golden spice” and native to South Asia, Turmeric has many anti-inflammatory properties. Indeed, it contains a key active compound called curcumin that helps reduce inflammation, swelling and pain in your body. And it’s one of the most popular and well-researched herbs for relieving inflammation. Also, it may help protect the body from further damage caused by oxidative stress. Turmeric provides added health benefits when added to dishes as a seasoning or used in teas and smoothies.

The easiest way to use turmeric is to sprinkle it on your morning eggs (or if you eat “tofu scrambled eggs,” it gives them a natural yellow-looking color and great flavor).  

2. Ginger 

Ginger is an ancient, traditional anti-inflammatory spice that has been used for thousands of years as a remedy for a variety of ailments. Loaded with antioxidants, ginger reduces inflammation in the body and decreases pain associated with arthritis and other inflammatory conditions. Also, it is a digestion aid. And, it is added to teas, smoothies, and dishes for a flavorful kick. Try using it fresh or dried to add a warm spice to foods and drinks. 

Also, check out the ginger tea recipe in this post: Benefits of Ginger Tea & Lemon Ginger Tea Recipe. 

3. Garlic

Garlic is an herb (not a spice) that has anti-inflammatory properties. Studies have shown that regular consumption of garlic can reduce inflammatory markers in the body, while simultaneously lowering blood pressure and bad cholesterol levels. Further, garlic may be an effective remedy to reduce inflammation related to arthritis, with one study finding that it inhibited enzymes known to break down joint cartilage. In addition, garlic also contains antioxidants which are beneficial for overall health and well-being. 

Read this article Health Benefit of Garlic and Honey to get the recipe for roasted garlic.

Garlic is consumed raw or cooked, though cooking reduces potency. The flavor of garlic is strongest 5–10 minutes after chopping. Parsley is used to balance any lingering flavor.  

What is more, these first three herbs and spices are on the FREE Top 20 Superfoods list you can download along with 5 Superfood Snack recipes to supercharge your health. Get started reducing inflammation today!

4. Rosemary

Rosemary is another powerful herb for reducing inflammation and easing pain. Its main active ingredient, rosmarinic acid, has been proven to have anti-inflammatory properties as well as analgesic effects. Additionally, rosemary reduces inflammation by blocking enzymes that cause tissue damage and irritation. 

Let me tell you, I love the flavor of a whole roasted chicken when I stuff it with rosemary sprigs and lemon slices. Yum!

5. Cinnamon 

Not only does this fragrant spice add flavor to your cooking, but it’s also a potent anti-inflammatory. Also, Cinnamon reduces inflammation and inhibit your body’s production of inflammatory compounds such as cytokines and prostaglandins. In addition, it is added to baked goods, smoothies, lattes, curries, and more. Use ground cinnamon or cinnamon sticks. And use it in baking, cooking, apple cider, and other beverages. 

Also try this fun way to use the spice cinnamon: sprinkle it in hot cocoa or on the foam of any latte. Make your morning Joe anti-inflammatory & anti-aging!

6. Cardamom (my favorite spice that is anti-inflammatory)

Cardamom is another fragrant spice that is used to reduce inflammation. It contains high levels of compounds called cineol, which research has shown to possess anti-inflammatory properties. And cardamom is great added to soups, stews, marinades, and curries for an extra boost in flavor.

Additionally, try the recipe at the end of this post for a healing drink:

Cardamom Spiced Anti-Inflammatory Coffee Latte.

7. Cumin

Cumin is a savory anti-inflammatory and anti-aging spice often used in Mexican, Middle Eastern, Indian, and North African cuisine. Also, it contains compounds called cuminaldehydes that have anti-inflammatory effects on the body due to their ability to reduce oxidative stress. To incorporate cumin into your cooking, try it in chili, tacos, or curries.

As a matter of fact, I like to add an extra teaspoon of cumin to any Mexican dish I am cooking. I do this because this spice boosts the flavor and the extra anti-inflammatory healing power.

8. Cayenne Pepper

Cayenne pepper is a popular choice for those looking for an off-the-shelf remedy for inflammation. It’s not only a spicy spice it also has anti-inflammatory properties that can be beneficial in reducing inflammation and associated pain, due to its active ingredient capsaicin. And studies have found that consuming cayenne peppers on a regular basis may reduce the risk of many infectious diseases as well as prevent ulcers. 

So, start your morning with a spiced anti-inflammatory glass of room temperature water with lemon and cayenne pepper.

9. Fennel

Finally, Fennel is a type of herb (not a spice) that has been hailed for its anti-inflammatory and anti-aging properties. Research suggests that this herb contains compounds, such as apigenin, which may have an effect on inflammation. Also, fennel is believed to be effective in reducing inflammation related to gastrointestinal issues and respiratory infections, as well as reducing the severity of conditions such as arthritis where chronic pain and stiffness are common symptoms. You can use the bulb, leaf, or seeds as seasoning. The leaves are best used for a sweet flavoring in soups or stocks. And the seeds are best in cooked dishes. 

Additionally, the fennel bulb can be grilled for an adventurous side dish.

For more whole food, family friendly recipes, check out my cookbook, SHORTCUT REAL FOOD: 20-minute meals.

Spices that are Anti-Inflammatory & Anti-Aging Conclusion:

In sum, inflammation is your body’s natural way of responding to injury, infection, and disease. However, while it is a necessary part of the healing process, too much inflammation can lead to chronic conditions.  But luckily, certain herbs and spices have powerful anti-inflammatory properties that help reduce inflammation without relying on over-the-counter medications. Because of this, I make it a habit to add spices and herbs in large amounts to anything and everything I can think of.

So, highlighted here are 9 Spices (and herbs) that are Anti-Inflammatory Tumeric, Ginger, Garlic, Rosemary, Cinnamon, Cardamom, Cumin and Cayenne Pepper and Fennel.

Try my recipe below for Cardamom Spiced Anti-Inflammatory Coffee Latte:

This blog post is for informational and educational purposes only. It is not intended to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner before making any changes.

Resources:

Healthy Bean Coffee (Swiss water decaf), tested for heavy metals and chemicals, low in acid. Healthy Bean Coffee: Organic, Low Acid Coffee Given a Healthy Boost

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