Top 8 Anti-Inflammatory Herbs & Spices

Some of the most potent, anti-inflammatory foods on this earth are in the form of herbs and spices.  They can add loads of antioxidants, minerals, and vitamins to your meals plus they enhance the flavor profile as well:) Including these in your diet regularly can boost detoxification, help to stabilize blood sugar, combat oxidative stress and early aging, and lower inflammatory symptoms that cause pain, fatigue, and brain fog.  Adding herbs and spices to your meals is an instant nutritional and flavor upgrade for your diet without adding any calories!!

In today's What's That?! Wednesday post, I will share the top 8 anti-inflammatory  herbs and spices and  their health benefits, as well as give you several of my favorite recipes so you can easily and deliciously incorporate them into your diet! Eating a diet rich in anti-inflammatory foods is recommended for anyone suffering from a chronic illness, an autoimmune disease, Lyme disease, diabetes, or heart disease.  Inflammation is at the core of all of these illnesses and food can be the best and most potent medicine to bring you back to health! Check it out...

Top 8 Anti-Inflammatory Herbs & Spices:

1. Turmeric - This root and ground herb has been shown to inhibit the COX-2 enzyme that promotes swelling, stiffness, and pain and is much safer than using NSAID's that can cause damage to your gut lining and increase your risk of heart disease when taken regularly. Several studies also show that turmeric boosts brain-derived neurotrophic factor (BDNF) which can reduce the risk of degenerative brain diseases. BDNF is one of the items that has been found to be low or deficient in diseases like Alzheimer's and chronic depression. BDNF increases the growth of new neurons and helps to slow or prevent these inflammatory conditions.  This is my most favorite anti-inflammatory herb, I use it orally in the form of capsule curcumin for headaches and pain and include it into my diet daily.  Some of my favorite recipes are: Turmeric Spice Latte, Crockpot Turmeric Chicken Stew, and my Anti-Inflammatory Herbal Tea.  
   
   
2. Ginger - This common ingredient in Asian and Indian foods has been used for centuries for holistic healers worldwide. Perhaps what it is know for best is its anti-inflammatory effects on the digestive track. Ginger has been shown to reduce inflammation in your gut, relieve nausea and stomach aches,  and help with morning sickness.  A cup of ginger tea works wonders for this:) Reducing inflammation in your gut can help you become more regular and reduce your risk of colon cancer.  Additionally, a study out of The University of Georgia showed that ginger reduced muscle pain by 25% and helped  87% of participants alleviate pain related to their menstrual cycle. (*) To get ginger into your diet regularly, try my Anti-Inflammatory Herbal Tea,  Ginger Sugar Snap Peas, Sesame-Ginger Salmon, or my Chinese Chicken Salad.
   
   
3. Cinnamon - This lovely spice has been shown to be help stabilize blood sugar and reduce insulin resistance.  For this reason it can help to prevent diabetes and metabolic syndrome. (*)Plus its packed with antioxidants which help to reduce free radicals that break down the body and make you age faster. I love to use cinnamon in both sweet and savory dishes, try my Salty, Cinnamon Sweet Potato Fries or my Cinnamon-Spiced Chia Pudding.
   
   
4. Rosemary - This healing herb is one of my favorites - it's packed with many powerful anti-inflammatory agents, that have been linked to reducing inflammation in the muscles, joints, and blood vessels.  A study published in the International Journal of Neuroscience in 2003 linked rosemary to enhanced cognition and overall memory quality. (*) Very cool! Check out my Rosemary Chicken Salad Wraps for a great recipe that features this medicinal food.
   
   
5. Thyme - A study out of Japan showed that thyme, like turmeric,  inhibits and enzyme called COX-2 that plays a role in the body's inflammation process that produces the common side affect of pain. (*) In fact, most the pharmaceutical NSAID medications (non-steroidal anti-inflammatory drugs) actually work in the exact same way but often come with unwanted side effects like digestive distress. Try my Italian Chicken Sausage & Shrimp Cioppio or  Crockpot Roasted Turmeric Chicken to get in a good dose of thyme. 
   
   
6. Oregano - This herb is used often in Greek, Spanish, and Italian style meals.  Its potent antimicrobial benefits make oregano a great herb to add to your foods, especially if you are feeling like you are fighting off a virus or cold.  Oregano essential oil has been shown to be an extremely potent anti-fungal for killing some forms of candida and other fungus. (*) If you suffer from one of these, you should work with a Functional Nutrition Coach or another holistic, functional practitioner to learn how to take oregano oil safely and effectively and if it may be appropriate for you.  I do not recommend using oregano oil without consulting with a qualified practitioner first. The food version(fresh or dried) is much less potent and can be used safely in moderation with most people.  Check out my Herb Crusted Chicken Breast or my Easy Chicken Parmesan with Zucchini Noodles. 
   
   
7. Sage - This medicinal herb has been used for centuries among herbal healers to ease anxiety, depression, and symptoms of menopause like night sweats. It is also currently being studied for its use in treating Parkinson's Disease, another chronic inflammation driven illness that attacks the nervous system.  Sage has also been shown to help lower blood sugar in diabetics.  Try my favorite Apple-Sage Turkey Burgers or our Sausage & Sage Quiche with Sweet Potato Crust to help you incorporate sage into your diet. 
   
   
8. ​Clove - In one study, published in 2012, clove was shown to significantly reduce harmful oxidized LDL particles that increase your risk of  heart disease. (*)  Cloves also have anti-bacterial and anti-fungal properties which can help to kill bad germs and bugs in the throat, lungs, and gut.  Try my Chai Tea Latte to get in a dose of clove. This delightful, warm beverage is loaded with  medicinal properties and tastes like your favorite, coffee-shop version!

Which recipes sound best to you? Did you find this information helpful? I'd love to hear your comments:) Thanks for tuning into another What's That?! Wednesday post...I've got more Anti-Inflammatory Nutrition coming up on next week's edition. 
~Billie

*References:

1. Journal of the American College of Nutrition, 2012
2. Phytomedicine, 2009
3. Journal of Lipid Research, 2009
4. International Journal of Neuroscience, 2003 ​
5. Journal of Diabetes Science & Technology, 2010
6. Journal of Pain, September 2009