As the weather gets colder and we embrace winter, many of us might want to start incorporating some extra spice into our daily meals.
Not only can spices add a variety of flavors and levels of warmth to otherwise bland or basic foods, but many of the spices found in your cabinets can actually contain various health benefits. Therefore, if you want another excuse to season your food as much as possible, you’ve got one. We spoke with dietitians and nutrition experts about four spices that can help reduce inflammation and support weight loss. Read more about them below.
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1. Turmeric
When people think of healthy spices, turmeric is often high on the list. Turmeric is known for its subtle yet earthy flavor and bright yellow color, as well as its healthy compounds.
"Curcumin, the active compound in turmeric, is widely studied for inflammation," explains Alexander LeRitz, MSc, RDN, CDN, CNSC with JM Nutrition. "Most research uses concentrated extracts, not the teaspoon or two someone might add to a recipe, so the physiological impact from food alone is modest."
2. Ginger
Ginger is another well-known spice that's super popular this time of year and often associated with stomach health and stomach discomfort relief. As it turns out, it's also quite helpful when it comes to lowering inflammation and helping your digestive system.
"Ginger has several active compounds that may help reduce inflammation in the body," says Dawn Menning, MS, RD, CDCES. "It may help with digestion and reduce hunger."
3. Garlic
Whether you like using garlic powder, minced garlic, or whole cloves, keep on using it, as garlic is an underrated spice and vegetable packed with health-boosting compounds.
"Garlic is one of the most consistently supported spices in the literature, especially for heart health markers like cholesterol and blood pressure, as well as having anti-inflammatory properties," notes LeRitz. "It is important to note, however, that most of these benefits are seen with garlic extract, but adding garlic to your cooking absolutely contributes to a healthier lifestyle."
4. Cinnamon
Yes, one of the most popular holiday spices is also a beneficial one. Cinnamon is a widely known spice known for its warmth, and it's also associated with fighting inflammation and helping those with insulin resistance.
"Cinnamon has anti-inflammatory and antioxidant effects," says Menning. "It may reduce inflammatory markers and improve blood sugar levels and support insulin sensitivity."
