Inflammation is the body’s way of fighting
infections and healing.
However, in some situations, inflammation can
get out of hand and last longer than necessary. This is called chronic
inflammation, and studies have linked it to many diseases, including diabetes
and cancer.
Diet plays a crucial role in your health. What
you eat, including various herbs and spices, can affect inflammation in your
body.
This article reviews the science behind 9 herbs and spices that
may help fight inflammation.
It’s worth noting that many studies in this
article talk about molecules called inflammatory markers. These indicate the
presence of inflammation.
Thus, a herb that reduces inflammatory markers in the blood
likely reduces inflammation.
Ginger (Zingiber
officinale) is a delicious spice with a peppery yet sweet flavor. You can
enjoy this spice in various ways, such as fresh, dried, or powdered.
Outside of ginger’s culinary uses, people have used it for
thousands of years in traditional medicine to heal numerous conditions. These
include colds, migraines, nausea, arthritis, and high
blood pressure (1Trusted Source).
Ginger contains more than 100 active compounds, such as
gingerol, shogaol, zingiberene, and zingerone, to name a few. These are likely
responsible for its health effects, including helping reduce inflammation in
the body (2Trusted Source).
An analysis of 16 studies in 1,010 participants found that
taking 1,000–3,000 mg of ginger daily over 4–12 weeks significantly reduced
markers of inflammation compared with a placebo. These markers included
C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α) (3Trusted
Source).
Other research looked at the effects of taking 500–1,000 mg of
ginger daily in people with osteoarthritis, a degenerative condition involving
joint inflammation (4Trusted
Source, 5Trusted
Source).
The studies found ginger may reduce inflammatory markers such as
TNF-α and interleukin 1 beta (IL-1β), as well as reduce joint pain and increase
joint mobility (4Trusted Source, 5Trusted
Source).
Ginger is also incredibly versatile and easy to incorporate into
many dishes, such as stir-fries, stews, and salads. Alternatively, you can
purchase ginger supplements from health food stores or online.
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2. Garlic
Garlic (Allium
sativum) is a popular spice with a strong smell and taste. People
have used it in traditional medicine for thousands of years to treat arthritis,
coughs, constipation, infections, toothaches, and more (6Trusted Source).
Most of the health
benefits of garlic come from its sulfur compounds, such as allicin, diallyl
disulfide, and S-allylcysteine, which appear to have anti-inflammatory
properties (7Trusted Source, 8Trusted Source, 9Trusted Source).
An analysis of 17 high quality studies including over 830
participants and lasting 4–48 weeks found that people who took garlic
supplements experienced significantly reduced blood levels of the inflammatory
marker CRP (10Trusted Source).
However, aged garlic extract was more effective and reduced
blood levels of both CRP and TNF-α (10Trusted Source).
Other studies have shown that garlic may help raise antioxidants in
the body, such as glutathione (GSH) and superoxide dismutase (SOD), while
regulating inflammation-promoting markers like interleukin 10 (IL-10) and
nuclear factor-κB (NF-κB) (9Trusted Source, 11Trusted Source, 12Trusted Source).
Garlic is versatile and easy to add to your dishes.
Alternatively, you can purchase concentrated garlic and aged garlic extract
supplements in health food stores and online.
3.
Turmeric
Turmeric (Curcuma longa) is a spice
popular in Indian cuisine that people have used since ancient times.
It’s packed with over 300 active compounds. The main one is an
antioxidant called curcumin, which has powerful anti-inflammatory properties (13Trusted Source).
Numerous studies have shown that curcumin can block the
activation of NF-κB, a molecule that activates genes that promote inflammation
(14Trusted Source, 15Trusted Source, 16Trusted Source).
An analysis of 15 high quality studies followed 1,223 people who
took 112–4,000 mg of curcumin daily for periods of 3 days to 36 weeks (17Trusted Source).
Taking curcumin significantly reduced inflammatory markers
compared with taking a placebo. Markers included interleukin 6 (IL-6),
high-sensitivity C-reactive protein (hs-CRP), and malondialdehyde (MDA) (17Trusted Source).
Studies in people with osteoarthritis have found that taking
curcumin supplements provided pain relief similar to that of the common
nonsteroidal anti-inflammatory drugs (NSAIDs) ibuprofen and diclofenac (18Trusted Source, 19Trusted Source, 20Trusted Source).
Unfortunately, turmeric only contains 3% curcumin by weight, and
your body doesn’t absorb it well. It’s best to take curcumin
with black pepper, as the latter contains a compound called piperine, which can
increase curcumin absorption by up to 2,000% (21Trusted Source, 22Trusted Source).
If you’re looking to take curcumin for its anti-inflammatory
properties, it’s best to purchase curcumin supplements, ideally ones that also
contain black pepper extract or piperine. You can purchase them from health
food stores and online.
Cardamom (Elettaria cardamomum) is a
spice native to Southeast Asia. It has a complex sweet, spicy flavor.
Research suggests that taking cardamom supplements may reduce
inflammatory markers such as CRP, IL-6, TNF-α, and MDA. Additionally, one study
found that cardamom raised antioxidant status by 90% (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
An 8-week study in 80 people with prediabetes found
that taking 3 grams of cardamom daily significantly reduced inflammatory
markers, such as hs-CRP, IL-6, and MDA, compared with a placebo (23Trusted Source).
Similarly, a 12-week study gave 87 people with nonalcoholic
fatty liver disease (NAFLD) either 3 grams of cardamom daily or a placebo (24Trusted Source).
Those who took the cardamom had significantly reduced levels of
the inflammatory markers hs-CRP, TNF-α, and IL-6. Taking cardamom also reduced
the degree of fatty liver disease (24Trusted Source).
The rich, complex flavor of cardamom makes it an excellent
addition to curries and stews. The spice is also available as a supplement in
powder or capsule form.
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5. Black pepper
Black
pepper (Piper
nigrum L.)
is known as the king of spices, as it’s popular worldwide. Traditionally,
people used black pepper to treat certain health conditions, such as asthma,
diarrhea, and many other gastric ailments (27Trusted Source).
Research suggests that black pepper and its main active compound
piperine may play a role in reducing inflammation in the body (27Trusted Source, 28Trusted Source).
In animals with arthritis, piperine helped reduce joint swelling
and inflammation markers, such as IL-1β, TNF-α, and prostaglandin E2 (PGE2)
(29Trusted Source, 30Trusted Source).
In both mice with asthma and seasonal allergies, piperine helped
reduce redness, the frequency of sneezing, various inflammatory markers like
IL-6 and IL-1β, as well as the antibody immunoglobulin E (IgE) (31Trusted Source, 32Trusted Source).
However, limited human research has been conducted on the
anti-inflammatory properties of black pepper. Scientists need to do more
research to explore its effects.
Black pepper is widely available and easy to add to your diet.
Try seasoning your cooking with a dash of ground black pepper. It pairs nicely
with veggies, meat, fish, poultry, and pasta dishes.
6.
Ginseng
Ginseng is
a plant people have used in Asia for thousands of years, treasuring it for its
medicinal properties.
The two most popular ginseng types are Asian ginseng (Panax ginseng) and American
ginseng (Panax quinquefolius).
They vary in their effects and amounts of active compounds.
Asian ginseng is reportedly more invigorating, while American ginseng is
thought to be more relaxing (33Trusted Source).
Ginseng has been associated with many health benefits, mainly
due to its active compounds called ginsenosides. Their effects include reducing
signs of inflammation in the body (34Trusted Source).
An analysis of 9 studies looked at 420 participants with
elevated blood levels of the inflammatory marker CRP. Those who took 300–4,000
mg of ginseng per day over 4–24.8 weeks had significantly reduced CRP levels (35Trusted Source).
The researchers suggested that ginseng’s anti-inflammatory
properties come from its ability to suppress NF-κB — a chemical messenger that
activates genes that promote inflammation (35Trusted Source).
Similarly, another analysis of 7 studies including 409 people
found that taking 1,000–3,000 mg of ginseng daily over 3–32 weeks significantly
reduced inflammatory markers, including IL-6 and TNF-α (36Trusted Source).
Ginseng is easy to add to your diet. You can stew its roots into
a tea or add them to recipes such as soups or stir-fries. Alternatively, you
can take ginseng extract as a supplement. It’s available in capsule, tablet, or
powder form at health food stores and online.
7. Green
tea
Green tea (Camellia sinensis L.) is a popular herbal tea
that people often tout for its health benefits.
This plant is packed with healthy compounds called polyphenols,
particularly epigallocatechin-3-gallate (EGCG). Studies have linked these
compounds to benefits for the brain and heart. They may also help people lose
body fat and reduce inflammation (37Trusted Source, 38Trusted Source, 39Trusted Source).
Animal and test-tube studies have shown that EGCG helped reduce
signs of inflammation associated with the inflammatory
bowel diseases (IBD) ulcerative colitis and Crohn’s disease (37Trusted Source, 40Trusted Source, 41Trusted Source).
One study followed people with ulcerative colitis who did not
respond well to conventional treatments. Taking an EGCG-based supplement daily
for 56 days improved symptoms by 58%, compared with no improvement in the
placebo group (42Trusted Source).
Green tea polyphenols also appear to be beneficial for
inflammatory health conditions, such as osteoarthritis, rheumatoid arthritis,
Alzheimer’s disease, gum diseases, and even certain cancers (38Trusted Source, 39Trusted Source).
Green tea leaves are widely available and easy to brew into a
delicious tea. Alternatively, you could also try purchasing matcha powder
or green tea extract supplements
8. Rosemary
Rosemary (Rosmarinus
officinalis) is a delicious, fragrant herb native to the
Mediterranean.
Research suggests that rosemary may help reduce inflammation.
This is believed to be due to its high content of polyphenols,
particularly rosmarinic acid and carnosic acid (43Trusted Source, 44Trusted Source).
A 16-week study in 62 people with osteoarthritis found that
drinking a daily tea that was high in rosmarinic acid significantly reduced
pain and stiffness, as well as increased mobility in the knees, compared with a
placebo (45Trusted Source).
In test-tube and animal studies, rosmarinic acid reduced
inflammation markers in many inflammatory conditions, including atopic dermatitis,
osteoarthritis, asthma, gum disease, and others (46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
Rosemary works well as a seasoning and pairs nicely with several
types of meat, such as beef, lamb, and chicken. You can purchase rosemary as a
dried herb, fresh or dried leaves, or dried, ground powder.
9.
Cinnamon
Cinnamon is
a delicious spice made from the barks of trees from the Cinnamomum family.
The two main types of cinnamon are Ceylon cinnamon, also called
“true” cinnamon, and Cassia cinnamon, which is the most commonly available type
(50Trusted Source).
People have prized cinnamon for its health properties for
thousands of years.
An analysis of 12 studies in over 690 participants found that
taking 1,500–4,000 mg of cinnamon daily for 10–110 days significantly reduced
the inflammatory markers CRP and MDA, compared with a placebo. Also, cinnamon
raised the body’s antioxidant levels (51).
Interestingly, the analysis found that only Cassia cinnamon, the
more common variety of cinnamon, reduced both CRP and MDA levels. Ceylon
cinnamon only reduced MDA levels (51).
Similarly, an analysis of 6 studies in 285 people found that
taking 1,200–3,000 mg of cinnamon daily for 8–24 weeks significantly reduced
CRP levels (52Trusted Source).
This effect was especially apparent in conditions in which CRP
levels were high, such as NAFLD, type 2 diabetes, and rheumatoid arthritis (52Trusted Source).
Notably, while cinnamon is safe in small amounts, too much
cinnamon can be dangerous. Cinnamon, especially the more common
Cassia variety, has high levels of coumarin. This compound has been linked to
liver damage when people consume too much of it (53Trusted Source).
Cinnamon’s tolerable daily intake is 0.05 mg per pound (0.1 mg
per kg) of body weight. One teaspoon (2.5 grams) of Cassia cinnamon contains
7–18 mg of coumarin (54Trusted Source, 55Trusted Source).
This means the average adult should consume no more than 1
teaspoon (2.5 grams) of cinnamon per day (54Trusted Source, 55Trusted Source).
It’s best to season with cinnamon sparingly to avoid its side
effects.
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In Summary
Inflammation is a natural process that can raise the risk of
health complications when it continues for too long. This condition is commonly
known as chronic inflammation.
Fortunately, what you
eat can help reduce inflammation in your body. The herbs and
spices listed in this article can help keep inflammation at bay while adding enjoyable
flavors to your diet.
Written by Ryan Raman, MS, RD on January 25, 2021 — Medically reviewed by Amy Richter, RD, Nutrition
