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Inflammation is the process by which the body’s immune system fights infection and or helps heal an injury. But, if the body sends out signals when you are not unwell, it can lead to high levels of inflammation and, in turn, increase your risk of developing heart disease, obesity, inflammatory bowel diseases, arthritis, and Alzheimer’s, among others. But, what if we tell you that your kitchen is a storehouse of many spices and herbs that have anti-inflammatory properties that can reduce inflammation and also help prevent chronic health conditions?
Sharing the same was Lovneet Batra, dietician, who took to Instagram to inform: “Inflammation is the body’s way of fighting infections and healing. Diet plays a crucial role in your health. What you eat, including various herbs and spices, can help keep inflammation at bay while adding enjoyable flavours to your diet.”
Agreeing with her, Dr Smriti Jhunjhunwala, BHMS nutritionist and dietitian, explained, “Inflammation, commonly understood as ‘swelling’ by a majority, is characterised by 4 signs: redness, tenderness (pain), heat, and swelling. While it is caused to wade off foreign bodies, it can wreak havoc in our system. However, foods and spices that are anti-inflammatory in nature are rich in antioxidants (compounds which prevent cellular damage), and should be consumed on the regular.”
Below are five antioxidant rich herbs, shared by Batra:
Ashwagandha: Ashwagandha contains compounds, including withaferin A (WA), that may help reduce inflammation in the body. By decreasing the markers of inflammation, it improves the immune cells, i.e., WBCs (white blood cells) that combat infection.
Dr Jhunjhunwala shared its properties as:
Ashwagandha is a herb known to increase energy levels, improve concentration, and relieve stress.
* It contains chemicals and compounds rich in antioxidants, which not only help a person adapt to stressful situations but also calm the brain.
* It reduces swelling and lowers blood pressure.
* It gives you a mental boost, thus improving performance and sleep.
Ginger: 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-enhancing properties, including helping reduce inflammation in the body.
Dr Jhunjhunwala shared its properties as:
Ginger, a “modified root” found in every kitchen, has been underrated because of its regularity.
1. It is rich in phenolic compounds, polysaccharides, lipids, terpenes that are known to make this spice biologically active.
2. It acts as an anti-inflammatory, anti-bacterial, anti-cancerous, anti-obesity, neuroprotective, and prevents any kind of cardiovascular damage.
3. It is also beneficial in acute cases of throat and nasal infections.
Tulsi: Tulsi has antimicrobial, anti-allergic, and anti-inflammatory properties. Therefore, it prevents the inflammation of the nasal mucous membrane during cold.
Dr Jhunjhunwala shared its properties as:
Basil or tulsi is known as an aromatic spice loaded with vitamins and minerals.
1. Dried basil leaves are nutrient concentrated as compared to fresh leaves, especially with vitamin K.
2. They have plant compounds like eugenol, methyl chavicol, camphor, thymol etc which make them anti-inflammatory, thereby preventing and protecting from chronic damages to the cells, early aging, reducing sugar levels, cholesterol and triglycerides.
3. Basil extracts or oils can also be of great benefit if used.
Black pepper: Black pepper and its main active compound, piperine, play a role in reducing inflammation in the body.
Dr Jhunjhunwala shared its properties as:
Black pepper is a sharp and strongly flavoured spice used in almost all dishes — from Indian to Italian.
1. It is rich in a compound called “piperine” which has antioxidant properties thereby delaying damaging of cells.
2. It is also known to reduce the blood markers of inflammation when taken regularly in the required amounts.
3. Prevents seasonal allergies, asthmatic triggers, and arthritis swelling.
Turmeric: Curcumin, the main antioxidant in turmeric, has powerful anti-inflammatory properties. According to studies, curcumin can block the activation of NF-κB, a molecule that activates genes that promote inflammation.
Dr Jhunjhunwala shared its properties as:
Turmeric, used in powder as well as the raw form, adds colour, flavour as well as its own healing properties into the food.
1. The yellow colour of this spice is due to the presence of a strong compound called “curcumin.” This compound is to be given all the credit for the properties of turmeric.
2. Curcumin helps improve immunity, guards your gut, calms the body cells, eases joint pain and reduces inflammation.
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