Let's talk herbs & spices!
Which herbs & spices do YOU use on a daily basis?
Below are some of my favorite herbs/spices that help reduce inflammation markers in the body!
🟠 TURMERIC: Turmeric has over 300 ACTIVE compounds,m; by now, you've probably heard of curcumin (one of the most well-recognized compounds). Studies have demonstrated that curcumin has the ability to reduce interleukin 6 (IL-6), high-sensitivity C-reactive protein (hs-CRP), and malondialdehyde (MDA) which are all markers for inflammation. 👉🏼 For a little tip, be sure to use black pepper alongside of turmeric to help increase the bioavailability of the curcumin!
🟡 GINGER: Ginger has over 100 active compounds that are thought to help with inflammation; studies have demonstrated a reduction in C-reactive protein (CRP), tumor necrosis factor-alpha (TNF-α), and interleukin 1 beta (IL-1β) (all markers of inflammation).
🟤 CINNAMON: Studies have demonstrated a reduction in CRP and malondialdehyde (MDA) (markers of inflammation) 👉🏼 Be careful with cinnamon, as small amounts are best and larger amounts can be harmful to the liver (aim for no more than 1 tsp). Cinnamon can also help to regular blood sugar levels!
⚪️ GARLIC: Garlic's sulfur compounds appear to have anti-inflammatory compounds; studies have demonstrated a reduction in CRP with garlic.
🟢 ROSEMARY: Rosemary's high polyphenol content is thought to help reduce inflammation. With these herbs/spices, not only are you making your dishes more flavorful, you’re also giving them an anti-inflammatory PUNCH 👊🏼 It's like a 2-for-1 deal!
By no means is this an extensive list of all spices/herbs that help decrease inflammation markers, but it’s a good starting list. In my programs, I emphasize the use of spices and herbs to help clients find that extra punch (from a flavor perspective and a health perspective) to help them decrease inflammation & the frustrating symptoms that come alongside.
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