Some of the ingredients we use in our kitchens every day are herbs and spices. We mostly use them for cooking, but were you aware that they are full of vitamins, minerals and antioxidants? Our meals become richer because of them. Their aroma and taste is improved and still, we don’t add any calories.
When you use fresh herbs, they are even richer in antioxidants than any fruit or vegetable. According to numerous studies, these herbs and spices also contain plenty of medicinal properties.
When we intake them with our meals, they have positive effects on our body and as well as our cells and blood.
Four Spices Which Are Full Of Anti-Inflammatory Properties
One particular research, tested for about 10 or 12 people into 13 groups. All of the groups consumed one of the spices every day. The researchers performed blood analyses on the subjects before and after the end of the experiment.
They tested the participants’ blood so that they could analyze its antioxidant capacity.
During the tests, some of the patients’ results showed that their white blood cells were damaged by oxidized cholesterol which is mostly found in fried foods. Four of the spices were very effective in the anti-inflammatory effect:
The results were amazing even when the patients used the amount of spices which we use every day to spice up sauces, soups or stews. So, we only need a very small amount of spices that will help us effectively.
Other Powerful Anti-Inflammatory Spices
According to another study, the researchers managed to find the connection between herbs and spices and their possibility to stop the creation of AGE compounds (advanced glycation end products) which further on made them able to prevent premature aging and heart problems.
Cloves were the most powerful of 24 herbs. These are 10 of the most powerful spices and herbs that are anti-inflammatory:
- Gourmet Italian spice
- Jamaican allspice
- Pumpkin pie spice mixture
- Apple pie spice mixture
Inflammation Is What Causes Most Chronic Diseases
Chronic inflammation is the greatest cause for the appearance of diseases like heart problems, cancer and obesity.
The process of inflammation happens as a response of our body when the white blood cells along with the chemicals try to protect us from various bacteria and viruses, but this can sometimes be disturbed and it’s mostly because of our nutrition.
As we talked about herbs and spices and their abundance of anti-inflammatory properties, there are also foods which are very powerful anti-inflammatories. If you intake them in your diet regularly, you’ll manage to prevent numerous illnesses and diseases.
Top Seven Anti-Inflammatory Foods
These ingredients are the most powerful anti-inflammatories:
1. Omega-3 fats of animal origin
This type of fat can be mostly found in fish like krill oil, fish oil and the wild Alaskan salmon. It is extremely important for our brain health. If you intake krill oil as a dietary supplement regularly, it will help you prevent oxidative stress and inflammation very effectively.
2. Leafy greens
These vegetables also known as dark leafy greens include Swiss chards, kale, collard greens and spinach. They are abundant in vitamins, flavonoids, antioxidants and carotenoids. They help our body against the damage of our cells. These are best eaten raw, but you can also intake a great part of them if you juice them into tasty smoothies!
This fruit is extremely high in antioxidants. They also contain low amounts of sugar unlike numerous fruits.
A type of green tea which is the richest in nutrients is Match. It can be found as an unfermented powder which is stone-ground. The best one is from Japan. It contains 7 times more antioxidants than dark chocolate and 17 times more antioxidants than wild blueberries!
Another great tea which is abundant in antioxidants and acts as an anti-inflammatory is Tulsi. It’s amazing for our heart as well as our whole immunity.
5. Foods from some traditional cultures and fermented vegetables
In order to have a good immune system, we need to have an optimized gut flora. It will also help us against any type of inflammation. Most of the diseases which are ranged as inflammatory diseases appear in our gut because of an imbalanced microbiome. We should try to intake more fermented foods like for example: sauerkraut, kefir, kimchee, olives, natto, pickles, miso, tempeh, because they are excellent for the good bacteria in our gut.
They can also help us remove any toxin or harmful metal that only stimulates any inflammation.
6. Shiitake mushrooms
This type of mushrooms is abundant in numerous properties that can fight inflammation. These include Ergothioneine which is very effective against oxidative stress.
They are also full of numerous beneficial nutrients like fatty acids and copper. Our body can’t synthesize copper, so we must intake it through our diet. Copper deficiency is one of the major reasons for the appearance of heart problems.
Garlic is abundant in medicinal properties and has been used for centuries. It is also one of the most researched ingredients of all. It possesses anti anti-fungal, -bacterial, antioxidant and anti-viral properties.
Researchers believe that the amazing effects garlic has are mostly because of its compounds that contain sulfur like for example allicin. When our body digests allicin, it produces sulfenic acid. This is a compound that has an amazingly fast effect on free radicals.
Your Diet Is Key for Reducing Chronic Inflammation
As we mentioned, chronic inflammation is what triggers the appearance of cancer, obesity, diabetes and heart problems. You can reduce this type of inflammation with your nutrition. You have to start using these herbs and spices as well as the foods that we mentioned as anti-inflammatory. They aren’t expensive and yet, they’re extremely helpful and beneficial. They also make our food taste much better. Try to avoid processed foods, sugars and white flour. Intake more fruits and vegetables as well as more whole meal foods.
These ingredients and additives are the most responsible for the appearance of chronic inflammation:
- Refined sugar, grains and processed fructose: If your level of fasting insulin equals 3 or more, you must eliminate sugars and grains. You must have a normal level of insulin. Try to have a total daily intake of fructose to 25 grams a day. If you’re resistant to leptin or insulin or you may have high cholesterol or high blood pressure, reduce this amount to 15 grams a day until you normalize the levels;
- Oxidized cholesterol which includes the one which appears when we fry scrambled eggs too much;
- Foods which are cooked at high temperatures like the ones cooked in vegetable oil including soy, corn and peanut oil.
Try to eat more raw foods and don’t forget to intake some of the beneficial bacteria that we mentioned previously.