Inflammation is the body’s way of fighting infections and healing itself. But sometimes, inflammation can stick around longer than it should, turning into chronic inflammation. This has been linked to several health problems, including diabetes and cancer.
What you eat plays a big role in your overall health, and that includes the herbs and spices you use. They can either help reduce or worsen inflammation in your body.
This article explores 9 herbs and spices that may help fight inflammation based on scientific research. Many of the studies mentioned in this article focus on markers of inflammation, which are molecules in the body that show when inflammation is present. So, if a herb can lower these markers, it’s likely reducing inflammation.
1. Ginger
Ginger is a spice with a sweet and peppery taste. You can find it fresh, dried, or powdered. For thousands of years, ginger has been used in traditional medicine to treat conditions like colds, migraines, nausea, and arthritis. It’s packed with compounds like gingerol and shogaol that may help reduce inflammation in the body.
Studies have shown that taking 1,000–3,000 mg of ginger daily for 4–12 weeks significantly lowers inflammation markers like C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α). Ginger can also help reduce joint pain and improve mobility in people with osteoarthritis. It’s easy to add to stir-fries, stews, or salads, or you can take ginger supplements.
2. Garlic
Garlic is a well-known spice with a strong flavor and smell. It’s been used in medicine for centuries to treat things like arthritis, infections, and toothaches. Garlic contains sulfur compounds, like allicin and diallyl disulfide, that may help reduce inflammation.
Studies have found that garlic supplements can lower CRP levels in the blood. Aged garlic extract is even more effective, reducing both CRP and TNF-α levels. Garlic is easy to add to your diet, or you can try garlic supplements.
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3. Turmeric
Turmeric is a bright yellow spice commonly used in Indian cooking. The active compound in turmeric, curcumin, is known for its strong anti-inflammatory effects. Studies show that curcumin can block molecules that promote inflammation.
Taking curcumin supplements, especially when combined with black pepper (which helps the body absorb curcumin), can significantly lower inflammation markers. Curcumin has been shown to provide pain relief for people with osteoarthritis, working similarly to over-the-counter painkillers. For the best results, consider taking curcumin supplements that contain black pepper extract.
4. Cardamom
Cardamom has a sweet, spicy flavor and is native to Southeast Asia. Research suggests that it can reduce inflammation markers like CRP, IL-6, and TNF-α. One study showed that taking 3 grams of cardamom daily helped reduce inflammation in people with prediabetes.
Cardamom also helped reduce inflammation in people with nonalcoholic fatty liver disease (NAFLD). It’s a great addition to curries and stews, or you can take cardamom supplements.
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5. Black Pepper
Black pepper is known as the king of spices and is used all over the world. It contains piperine, a compound that may help reduce inflammation. Studies show that piperine can lower inflammation markers in animals with arthritis and asthma.
While research on black pepper’s anti-inflammatory effects in humans is limited, it’s still a useful spice to add to your diet. It pairs well with almost any dish, from vegetables to meats and pasta.
6. Ginseng
Ginseng has been used in traditional medicine for thousands of years. The active compounds in ginseng, called ginsenosides, have been linked to reduced inflammation.
Studies show that taking ginseng supplements can lower CRP levels and reduce inflammation markers like IL-6 and TNF-α. Ginseng is easy to add to your diet by brewing its roots into tea or adding it to soups and stir-fries. You can also take ginseng extract as a supplement.
7. Green Tea
Green tea is packed with antioxidants, especially epigallocatechin-3-gallate (EGCG), which may help reduce inflammation. Animal and test-tube studies have shown that EGCG can lower inflammation related to conditions like ulcerative colitis and Crohn’s disease.
Green tea is also thought to help with conditions like osteoarthritis, rheumatoid arthritis, and even certain cancers. You can brew green tea leaves into a drink, or you can buy matcha powder or green tea extract supplements.
8. Rosemary
Rosemary is a fragrant herb from the Mediterranean. It contains polyphenols like rosmarinic acid and carnosic acid, which have anti-inflammatory properties.
Studies show that rosemary can help reduce pain and stiffness in people with osteoarthritis. It also helps reduce inflammation in conditions like asthma and gum disease. Rosemary works great in dishes like lamb, beef, and chicken. You can buy it fresh, dried, or in powdered form.
Also Read: How does Turmeric Work as a Pain Reliever?
9. Cinnamon
Cinnamon is a sweet spice made from tree bark, and it comes in two types: Ceylon (true cinnamon) and Cassia. Cinnamon has been prized for its health benefits for centuries.
Research shows that cinnamon can help lower inflammation markers like CRP and malondialdehyde (MDA). Cassia cinnamon, the more common type, is particularly effective. However, too much cinnamon, especially Cassia, can be harmful to your liver, so it’s best to use it in moderation.
The Bottom Line
Inflammation is a natural process that becomes a problem when it sticks around too long. This chronic inflammation has been linked to several health issues, but the good news is that certain herbs and spices can help reduce it. By adding these herbs and spices to your meals, you can enjoy flavorful dishes while helping reduce inflammation in your body.
