Herbs That Relieve Inflammation & Creative Ways To Eat Them
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Herbs That Relieve Inflammation & Creative Ways To Eat Them

by Tyeal Howell

Supplements and medicine can stack up; before we realize it, we’re taking 12 different pills the size of animal tranquilizers. If you’re that person with a medicine case bursting open, it’s understandable when you don’t want to add one more pill to the regimen. Luckily, so many vitamins and nutrients can be obtained through food. Freshly prepped herbs offer both flavor and health benefits. Below we’ve rounded up known herbs with anti-inflammatory properties and how much you need to eat to potentially see health benefits. 

 

Ginger

This root herb contains phytonutrients and polyphenols that offer a wide range of health benefits. In a research article, gingerols and shogaols, types of phytonutrients, are listed as chemical compounds that provide “anticancer, anti-oxidant, antimicrobial, anti-inflammatory and anti-allergic to various central nervous system activities.” 

 

How to eat it

 

  • Add ginger into fresh-pressed fruit and vegetable juices. 
  • Place a thumbnail piece of ginger into a brewing cup of tea. 
  • Liven up curries and stews with ginger.

 

How much to take4g of ginger a day to help manage pain and inflammation. A report on ginger and pain management found consuming the herb could cause a “30 percent reduction in pain.” 

 

Fresh Raw Garlic

Garlic is tricky; you can’t sprinkle some ground garlic powder onto your food and expect reduced inflammation. Depending on how you prepare garlic, it could lose some of its medicinal properties. Fresh raw garlic contains something called diallyl disulfide, a chemical compound that inhibits cytokines from causing inflammation in the body. 

 

How to eat it: 

 

  • Crush raw garlic and mix it into olive oil with salt and pepper. 
  • Added finely minced garlic on top of bruschetta or other tapas.
  • Swallow it whole.

 

How much to take1-2 cloves a day 

 

 

Turmeric

This spice has an earthy flavor and does well when paired with herbs, meats, fats, and spices. 

Curcuminoids, an active compound found within turmeric, are responsible for their potent anti-inflammatory properties. Regularly cooking with turmeric could help reduce swelling and boosted memory and learning. It’s encouraged to use turmeric regularly for the best health benefits. 

Using black pepper alongside turmeric will help with absorption due to a chemical compound called Piperine. 

Eat with: Use this spice in dishes containing lentils, rice, chicken, and fish. 

 

How much to take: The Cleveland Health Clinic says 500 to 1,000 milligrams a day is a safe amount of turmeric to take.

 

Cardamom

This herb is popular in Asian cultures for its Aryuvedic properties. Cardamom is reported to have Antimicrobial Properties, have anti-inflammatory properties and could improve gut health. Its positive effect on your gut health makes a lot of sense since it’s able to “limit infectious microbiomes without damaging good gut bacteria.”

 

 

How to eat: Use this herb in dishes that could use a dash of a strong, sweet, and yet savory minty flavor. 

 

How much to take: It’s typically safe to ingest 250mg Cardamom powder or 2-3 cardamom pods a day. 

 

Other great anti-inflammatory herbs you can begin cooking with today!

 

  • Ginseng
  • Green tea
  • Rosemary
  • Cayenne
  • Chamomile
  • Cilantro
  • Cinnamon
  • Cloves
  • Black Pepper

 

Fresh, plant-based cooking is being proven time and time again to be a natural solution for those who experience anxiety, chronic inflammation, and upset stomach, and so much more. Gone are the days of dry, bland chicken breast and counting calories. Instead, aim to eat plant-based foods flavored with anti-inflammatory herbs as often as possible to begin feeling like your best self.