Enhance your anti-inflammatory diet with the right spices
by Eileen Johnson, RN
Inflammation Matters ( part 10 )
Culinary spices and herbs can enhance the flavor of anti-inflammatory foods such as vegetables and fish, but their influence goes beyond just a supporting role. Many are found to contain inflammatory inhibitors and important antioxidants that give them a role in quenching inflammatory processes.
The most anti-inflammatory spices include ginger, turmeric, cinnamon, cloves, cayenne, cardamom, cilantro, garlic, parsley, curry and cumin. Freshly grated ginger lends a wonderful flavor to soups and stews – or just add some to warm water to sooth the stomach. Ginger will also aid in the breakdown of high protein foods and calms down inflammatory conditions like bronchitis and muscle spasms.
Cinnamon, cloves, cardamom, curry and cumin are drying and warming herbs that help to digest sweet, starchy vegetables like yams, sweet potatoes and squash. They also help to negate the mucus forming properties of dairy products. Experiment with using these herbs in casseroles. My favorite is to sprinkle these spices on vegetables that I’m roasting.
Cayenne and garlic are both known for their antiviral, antibiotic and diaphoretic (causing a sweat) properties. A very wise acupuncturist advised me years ago to, at the first signs of a cold or flu, to find a way to “build up a sweat”. She recommended hot, spicy soups, and a very warm shower or bath. Remember that adding Epsom salts and ginger to the bath can make it detoxifying and anti-inflammatory.
Turmeric is the “king” of the anti-inflammatory herbs, it actually can be found in capsule form for that very purpose. Turmeric has many very important properties, just a few of which include:
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great antioxidant
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protects the liver from toxins and helps it decongest
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decreases cholesterol
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decreases menstrual pain
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increases ligament flexibility
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calming to the stomach
Add turmeric to rice, soups and stews, vegetables and casseroles. Here is a recipe off the internet that I have altered just a bit but works well for making a vegetable dip.
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1 cup mayonnaise
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1 teaspoon ground turmeric
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1 teaspoon garlic powder
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Pinch of sea salt
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2 teaspoons minced onion
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¼ teaspoon dry mustard
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1 teaspoon lemon juice
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.
