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cover of episode Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

2024/12/10
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ZOE Science & Nutrition

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Kanchan Koya: 多项研究表明,香料,特别是香料混合物,具有显著的抗炎功效。宾夕法尼亚州立大学的一项研究发现,在汉堡等食物中添加香料混合物,可以有效降低餐后炎症标志物。另一项研究显示,姜黄补充剂的抗炎效果与非甾体类抗炎药相当,且无副作用。然而,高浓度姜黄素才能达到治疗效果,日常饮食中添加香料更侧重于预防炎症。建议从日常饮食中已有的食物入手,逐渐增加香料的使用,例如在牛油果吐司上添加孜然和香菜,在酸奶中添加肉桂、肉豆蔻和豆蔻,或在爆米花中添加咖喱粉等。每天摄入1-2茶匙香料,就能获得一定的抗炎效果。在烹饪中,可以将香料添加到意面酱、烤鲑鱼或烤花椰菜等食物中,以增加风味和营养。 Kanchan Koya: 日常生活中,人们常常因为香料种类繁多而感到无所适从,不知如何选择和使用。其实,增加香料摄入的关键在于循序渐进,从小处着手。建议从日常饮食中已有的食物入手,例如在牛油果吐司上添加孜然和香菜,在酸奶中添加肉桂、肉豆蔻和豆蔻,或在爆米花中添加咖喱粉等。这些香料易于使用,且具有丰富的多酚和抗炎等益处。在晚餐烹饪中,也可以将香料添加到意面酱、烤鲑鱼或烤花椰菜等食物中,以增加风味和营养。无需从零开始尝试复杂的菜肴,只需在现有菜肴中添加香料即可。

Deep Dive

Key Insights

What are the health benefits of incorporating spices into meals?

Spices are rich in polyphenols, which offer unique health benefits, including reducing inflammation. Studies have shown that adding a spice blend to meals can lower inflammatory markers immediately after eating.

How do spices help reduce inflammation?

A study from Penn State found that adding a spice blend to a standard American diet reduced inflammatory markers after the meal. This was the first human trial showing such effects, supported by earlier in vitro and animal studies.

Can turmeric be as effective as NSAIDs for arthritis?

Turmeric supplements have been shown to work as well as NSAIDs for arthritis, but without the side effects. However, these studies used high concentrations of curcumin, so it's unclear if dietary turmeric alone can achieve the same therapeutic effect.

How can someone start incorporating more spices into their daily cooking?

Begin by adding just one spice to dishes you already enjoy. For example, sprinkle cumin or coriander on avocado toast or use cinnamon in savory dishes like bolognese. Baby steps make it easier to adopt this habit.

What are some easy spices to start with for beginners?

Cumin, coriander, and chili peppers are great choices. They can be easily sprinkled on dishes without the need for grinding fresh spices, and they have proven health benefits, including anti-inflammatory effects.

How much spice is needed daily to see health benefits?

Aim for one to two teaspoons of spices per day. This can be easily achieved by sprinkling spices on every meal, as seen in studies showing reduced inflammation with similar amounts.

How can spices be incorporated into snacks?

Spices can be added to yogurt-based snacks or popcorn. For example, cinnamon and cardamom can be sprinkled on yogurt with berries, or garam masala can be used to spice up popcorn for a polyphenol-rich snack.

Can cinnamon be used in savory dishes?

Yes, cinnamon is often used in savory dishes across various cultures, such as in Indian garam masala or Middle Eastern Baharat blends. It can add complexity to dishes like bolognese or roasted vegetables.

Are there cognitive benefits associated with consuming curry spice blends?

Yes, observational studies have linked regular consumption of curry spice blends to better cognitive health. This suggests that adding spices like those found in curry to meals may have cognitive benefits.

Chapters
This chapter explores the anti-inflammatory properties of spices, citing a Penn State study on spice blends and their effect on inflammatory markers. It also discusses turmeric's effectiveness against inflammation, comparing it to NSAIDs.
  • Spice blends reduce inflammatory markers after meals.
  • Turmeric supplements may be as effective as NSAIDs for arthritis without side effects.
  • High curcumin concentrations may be needed for therapeutic effects.

Shownotes Transcript

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.

So how can we introduce more spices into our meals?

Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.

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