If you’re following an anti-inflammatory diet, you already know about the benefits of many key ingredients, from avocados and citrus to seafood like salmon. But you may not be thinking about another way to bring some health benefits—and an extra dose of deliciousness—to your dishes: spices!
Many of the most popular spices are loaded with vitamins, minerals, and other chemical compounds that may help tamp down inflammation. Ready to take the leap and spice up your life? Try these tips—and these spices.
How to Use Anti-Inflammatory Spices in Your Cooking
The trick here isn’t to go crazy with spices, but to work them into your diet by adding a pinch or dash to your favorite dishes.
Try out cuisines that use plenty of spices
Anti-inflammatory spices are a regular addition to dishes like Indian curries, Asian stir fries, and Mexican food, where you might find several of the spices below used in a single recipe.
Don’t go overboard
You don’t need to start eating cinnamon by the tablespoonful. Instead, look to include these spices in various dishes or drinks, so you can enjoy a nutrient boost throughout the day.
Make sure your spices are fresh
Spices lose their potency as they sit on your spice rack, especially if they’re regularly subjected to high heat or light. So if you’ve been storing your turmeric close to the stove for over five years, it’s likely not as potent in flavor or health benefits.
Spices won’t necessarily go “bad,” in the sense that they become dangerous to consume—unless they’ve been compromised by water or pests. If you see dampness and mold growth or signs of insects, toss the spices out.
Rather than picking up your spices at the supermarket, consider shopping at a specialty spice store, where the spices will be fresher. You might also consider using whole spices (such as fresh ginger root or garlic cloves, rather than a powder), as ground spices lose potency faster than whole spices.
Turmeric
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Turmeric is a top choice for people pursuing an anti-inflammatory diet, says Mascha Davis, MPH, RDN, registered dietitian nutritionist at Nomadista Nutrition and author of Eat Your Vitamins. “This golden spice truly stands out above the rest for its potent anti-inflammatory properties, primarily due to its active compound, curcumin. Curcumin inhibits inflammatory pathways by blocking NF-kB, a molecule involved in chronic inflammation. Studies suggest curcumin can help reduce inflammation linked to conditions like arthritis, heart disease, and even certain metabolic disorders.”
How to Use It: Davis recommends pairing turmeric with black pepper, as the piperine in black pepper can help your body use the curcumin in turmeric. You can also make some turmeric tea, or consider adding it to a mango smoothie.
Black Pepper
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This spicy staple does more than just boost your ability to absorb curcumin. Piperine, a compound in pepper, is packed with antioxidants that can help fight inflammation in your body.
How to Use it: Be generous with the pepper in your everyday cooking, whether it’s scrambled eggs or steak. But you can opt for meals that feature black pepper, such as the Italian classic cacio e pepe, or salt and pepper chicken .
Ginger
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Ginger has gained fame as a nutritional powerhouse. It can help reduce nausea, aid digestion—and yes, the gingerol and other compounds in ginger have anti-inflammatory properties.
How to Use it: You can steep ginger root in hot water for a ginger tea, or go ahead and slice and dice it for use in stir fries and other dishes. Ginger also adds a touch of warming spice to sweeter dishes and drinks, like cocktails or desserts.
Garlic
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Garlic is a beloved ingredient in most cuisines—and it’s not just good, it can be good for you. Garlic is packed with vitamins and minerals, including the antioxidants vitamin B6 and vitamin C.
How to Use it: You may think of garlic as an Italian staple—in pasta dishes, slathered on bread, in pesto—but you can add a chopped clove or two to enhance everything from a veggie side to mashed potatoes.
Saffron
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The carotenoids that give saffron its beautiful golden-orange hue are also potent antioxidants that can help reduce inflammation—and has been shown in some studies to benefit people with cardiovascular disease and neuroinflammation.
How to Use it: Saffron is regularly used to make rice, giving it a signature golden hue. It’s also generally used in paella recipes to give it additional flavor and color.
Cinnamon
The ultimate warming spice, cinnamon has a slew of health benefits, including some anti-inflammatory qualities, thanks to compounds called cinnemaldehydes.
How to Use it: Cinnamon can be liberally added to a lot of everyday dishes, whether it’s your morning latte or smoothie, your oatmeal, or hey—why not make cinnamon rolls?
Cayenne
Want to really heat up your meals? This potent red pepper packs plenty of spicy flavor—along with plenty of antioxidants, like vitamins A and C. It also contains capaiscin, a compound that has been considered anti-inflammatory, though it is often delivered in supplement form instead to reach effective levels. (Most people would consider an appropriate amount too spicy to enjoy!)
How to Use it: If the flavor profile of the dish is spicy (or you want it to be!), it likely has a bit of cayenne in it. Try it to punch up chili, chicken dishes, or even spiced nuts.
