7 Spices to tame chronic inflammation, according to dietitians

Chronic inflammation, when the body's natural response to threats stays 'on' longer than it should, can lead to a range of issues from skin conditions to gut Health problems and even weight gain. But combating inflammation doesn't require a total diet overhaul. According to registered dietitian Sahar Berjis, there's something simple in your pantry that can make a difference every day: spices.

Regulating inflammation with natural compounds

Spices contain powerful compounds that interact with inflammatory pathways, supporting digestion at the same time. They don't 'shut off' inflammation, but instead help regulate and balance the body's response. Here are seven spices to incorporate into your routine.

Turmeric stands out for its strong anti-inflammatory effect, thanks to curcumin, which has been shown to have anti-inflammatory, antioxidant, and antibacterial properties. Pair it with black pepper for better absorption.

Cloves are packed with eugenol, reducing inflammation, fighting oxidative stress, and supporting overall cellular Health. Ginger is rich in gingerols and shogaols, which are anti-inflammatory, antioxidant, and antimicrobial, making it especially effective for digestive Health.

Cinnamon contains polyphenols, powerful antioxidants that help reduce inflammation and regulate blood sugar levels, making it a boon for metabolic Health. Its cinnamaldehyde also has anti-inflammatory properties.

Garlic is a great anti-inflammatory spice, thanks to sulfur compounds like allicin, which support immune balance and reduce inflammatory stress.

Cumin contains antioxidant compounds that combat inflammation and support digestion by aiding the body's nutrient absorption.

Black pepper is more than just a seasoning – its piperine has notable antioxidant and anti-inflammatory effects, also aiding curcumin absorption in turmeric.

While quantity isn't the key, consistency is crucial. Aim for a half teaspoon to a teaspoon of turmeric, a slice or two of ginger in tea, or a dash of cinnamon in the morning. Remember, it's about small, powerful choices that add up over time.

While spices can be a safe and effective way to regulate inflammation, it's always best to consult with a doctor before making any dietary changes, especially if you have specific Health conditions.