Inflammation is a protective response of the body to damage or injury. This helps our body heal. However, when this condition remained elevated, the body starts to encounter a wide variety of diseases, including heart disease, diabetes, cancer, Alzheimer’s disease, and attention deficit disorder (ADD).
Some of the factors that cause chronic inflammation are modern stressors such as food sensitivities, carrying extra weight, and pollution.
Luckily, there are herbal remedies that can help us combat inflammation to prevent us from suffering deadly diseases without the unpleasant side effects.
Instead of taking anti-inflammatory medications available in the market, we can try adding these foods into our daily diet.
Green Tea
Green tea is made from the leaves of the Camellia sinensis plant. It is one of the healthiest beverages on the planet as it is loaded with powerful antioxidants and nutrients that have potent effects on the body, such as lowering the risk of cancer improving brain function, fat loss and a lot more. Studies revealed that green tea’s anti-inflammatory properties are the main reason behind these numerous benefits.
Results of a study published in the journal Life Sciences have revealed that green tea consumption can help disrupt processes that cause inflammation in individuals with arthritis. Aside from this, it can also address inflammation in those individuals suffering from metabolic disorders.
Here are some tips to keep in mind when brewing tea:
- Use fresh, pure, cold filtered water. Springwater is the best.
- Cover your steeping tea to keep all the heat in the steeping vessel.
- Typically, green teas are brewed in short infusions at around 160 to 180 degrees.
- Green tea should steep from 30 to 60 seconds for early harvest, more delicate teas to 2 to 3 minutes for regular harvest, more robust teas.
- Green tea can be consumed as either a hot or cold drink.
Cinnamon
According to research, cinnamon has a high concentration of antioxidants and has been shown to help increase the production of anti-inflammatory proteins the body.
We can add cinnamon to smoothies or sprinkle it on warm porridge. Also, we can enjoy it by drinking cinnamon water or add it to our teas.
Turmeric
Turmeric is a spice with a warm, pungent, and bitter taste. According to UnityPoint Health Dietitian Krista Kohls, RDN, CD, its active substance called curcumin have anti-inflammatory properties that may help reduce inflammation in the body.
Kohls further added that:
“It’s also been touted as an antioxidant. Turmeric has also been applied to the skin for pain or swelling, and the essential oil can be used in perfume.”
In a study published in the Journal of Medicinal Food, it was found that turmeric can minimize inflammation experienced by individuals with arthritis. Curcumin works by limiting the production of cytokines, the molecules that cause inflammation.
There are several ways to incorporate turmeric in our diet. Check out below:
- Toss it with roasted vegetables such as potatoes, cauliflower, and root veggies.
- Add a dash of it to a pot of plain rice.
- Use turmeric in a bowl of vegetable or chicken soup to make it more warming.
- Make a golden tea by simmering turmeric with coconut milk and honey.
Chili Peppers (Capsaicin)
Chili peppers contain capsaicin, a chemical that makes them hot. Studies revealed that capsaicin has anti-inflammatory effects in our body.
We can use chili peppers in its fresh or powdered form. Include them into a variety of dishes including desserts, spaghetti, and meatballs.
Ginger
Ginger root is a well-known spice and flavoring. In many cultures, this tropical plant has been traditionally used as a remedy for many illnesses. This is mainly due to its anti-inflammatory properties that have been found to be beneficial in various conditions such as arthritis and pain.
In a study published in the journal Pain Medicine, researchers have found that many of ginger’s constituents can reduce the production of cytokines and the activity of cyclooxygenase enzymes that promote inflammation.
To enjoy the benefits it can provide to our body, we can consume it as tea or add it to our food during cooking. Also, pickled ginger can also be served as a condiment.
