Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya
ZOE Science & Nutrition
Deep Dive
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.
- 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