Anti-inflammatory herbal remedies -
This is called chronic inflammation, and studies have linked it to many diseases, including diabetes and cancer. Diet plays a crucial role in your health. What you eat, including various herbs and spices, can affect inflammation in your body. These indicate the presence of inflammation. Ginger Zingiber officinale is a delicious spice with a peppery yet sweet flavor.
You can enjoy this spice in various ways, such as fresh, dried, or powdered. These include colds, migraines, nausea , arthritis, and high blood pressure 1. Ginger contains more than active compounds, such as gingerol, shogaol, zingiberene, and zingerone, to name a few. These are likely responsible for its health effects, including helping reduce inflammation in the body 2.
An analysis of 16 studies in 1, participants found that taking 1,—3, mg of ginger daily over 4—12 weeks significantly reduced markers of inflammation compared with a placebo.
These markers included C-reactive protein CRP and tumor necrosis factor-alpha TNF-α 3. Other research looked at the effects of taking —1, mg of ginger daily in people with osteoarthritis, a degenerative condition involving joint inflammation 4 , 5.
The studies found ginger may reduce inflammatory markers such as TNF-α and interleukin 1 beta IL-1β , as well as reduce joint pain and increase joint mobility 4 , 5. Ginger is also incredibly versatile and easy to incorporate into many dishes, such as stir-fries, stews, and salads.
Alternatively, you can purchase ginger supplements from health food stores or online. Garlic Allium sativum is a popular spice with a strong smell and taste.
People have used it in traditional medicine for thousands of years to treat arthritis, coughs, constipation, infections, toothaches, and more 6. Most of the health benefits of garlic come from its sulfur compounds, such as allicin, diallyl disulfide, and S-allylcysteine, which appear to have anti-inflammatory properties 7 , 8 , 9.
An analysis of 17 high quality studies including over participants and lasting 4—48 weeks found that people who took garlic supplements experienced significantly reduced blood levels of the inflammatory marker CRP However, aged garlic extract was more effective and reduced blood levels of both CRP and TNF-α Other studies have shown that garlic may help raise antioxidants in the body, such as glutathione GSH and superoxide dismutase SOD , while regulating inflammation-promoting markers like interleukin 10 IL and nuclear factor-κB NF-κB 9 , 11 , Garlic is versatile and easy to add to your dishes.
Alternatively, you can purchase concentrated garlic and aged garlic extract supplements in health food stores and online. Garlic is rich in sulfur compounds that appear to reduce inflammatory markers and increase levels of beneficial antioxidants.
Turmeric Curcuma longa is a spice popular in Indian cuisine that people have used since ancient times. The main one is an antioxidant called curcumin, which has powerful anti-inflammatory properties Numerous studies have shown that curcumin can block the activation of NF-κB, a molecule that activates genes that promote inflammation 14 , 15 , An analysis of 15 high quality studies followed 1, people who took —4, mg of curcumin daily for periods of 3 days to 36 weeks Taking curcumin significantly reduced inflammatory markers compared with taking a placebo.
Markers included interleukin 6 IL-6 , high-sensitivity C-reactive protein hs-CRP , and malondialdehyde MDA Studies in people with osteoarthritis have found that taking curcumin supplements provided pain relief similar to that of the common nonsteroidal anti-inflammatory drugs NSAIDs ibuprofen and diclofenac 18 , 19 , You can purchase them from health food stores and online.
Taking it with black pepper greatly increases how much curcumin you absorb. Cardamom Elettaria cardamomum is a spice native to Southeast Asia.
It has a complex sweet, spicy flavor. Research suggests that taking cardamom supplements may reduce inflammatory markers such as CRP, IL-6, TNF-α, and MDA. An 8-week study in 80 people with prediabetes found that taking 3 grams of cardamom daily significantly reduced inflammatory markers, such as hs-CRP, IL-6, and MDA, compared with a placebo Similarly, a week study gave 87 people with nonalcoholic fatty liver disease NAFLD either 3 grams of cardamom daily or a placebo Those who took the cardamom had significantly reduced levels of the inflammatory markers hs-CRP, TNF-α, and IL Taking cardamom also reduced the degree of fatty liver disease The rich, complex flavor of cardamom makes it an excellent addition to curries and stews.
The spice is also available as a supplement in powder or capsule form. Cardamom appears to increase antioxidant status and decrease markers of inflammation in the body. Black pepper Piper nigrum L. Traditionally, people used black pepper to treat certain health conditions, such as asthma, diarrhea, and many other gastric ailments Research suggests that black pepper and its main active compound piperine may play a role in reducing inflammation in the body 27 , In animals with arthritis, piperine helped reduce joint swelling and inflammation markers, such as IL-1β, TNF-α, and prostaglandin E 2 PGE2 29 , In both mice with asthma and seasonal allergies, piperine helped reduce redness, the frequency of sneezing, various inflammatory markers like IL-6 and IL-1β, as well as the antibody immunoglobulin E IgE 31 , However, limited human research has been conducted on the anti-inflammatory properties of black pepper.
Scientists need to do more research to explore its effects. Black pepper is widely available and easy to add to your diet.
Try seasoning your cooking with a dash of ground black pepper. It pairs nicely with veggies, meat, fish, poultry, and pasta dishes. Test-tube and animal research suggests that black pepper and piperine, one of its active compounds, may reduce signs of inflammation.
Still, more human research is needed to investigate these effects. Ginseng is a plant people have used in Asia for thousands of years, treasuring it for its medicinal properties. The two most popular ginseng types are Asian ginseng Panax ginseng and American ginseng Panax quinquefolius.
They vary in their effects and amounts of active compounds. Asian ginseng is reportedly more invigorating, while American ginseng is thought to be more relaxing Ginseng has been associated with many health benefits, mainly due to its active compounds called ginsenosides.
Their effects include reducing signs of inflammation in the body An analysis of 9 studies looked at participants with elevated blood levels of the inflammatory marker CRP.
Those who took —4, mg of ginseng per day over 4— Similarly, another analysis of 7 studies including people found that taking 1,—3, mg of ginseng daily over 3—32 weeks significantly reduced inflammatory markers, including IL-6 and TNF-α Ginseng is easy to add to your diet.
You can stew its roots into a tea or add them to recipes such as soups or stir-fries. Alternatively, you can take ginseng extract as a supplement.
Ginseng and its active compounds called ginsenosides appear to reduce inflammatory markers. Asian ginseng and American ginseng may have different effects. Green tea Camellia sinensis L.
is a popular herbal tea that people often tout for its health benefits. This plant is packed with healthy compounds called polyphenols, particularly epigallocatechingallate EGCG. As the Food and Drug Administration FDA do not regulate herbal remedies, the exact ingredients and quality of these products may vary.
This also means that there is less reliable information on the safety of these products. However, according to the National Center for Complementary and Integrative Health, turmeric , ginger , and green tea are generally safe. It is also possible for these herbal remedies to interact with certain medications.
For example, green tea can interact with certain beta-blockers such as nadolol. It is important to discuss any herbal remedies with a doctor, who can advise further on drug interactions that may occur. There is some evidence to support the claim that turmeric, green tea, and ginger have anti-inflammatory properties.
For people with inflammatory health conditions, consuming these herbal remedies could be useful for reducing inflammation. However, more high-quality research will be necessary to confirm these effects.
These herbal remedies are generally safe, but it is important to consult a doctor before taking them in conjunction with other types of medication. Turmeric is a member of the ginger family. It is commonly used as a spice, but it is also known for its medicinal purposes.
It is thought to benefit…. For people with chronic inflammatory conditions, dietary changes can be powerful. Here, find 26 anti-inflammatory breakfasts, lunches, dinners, and…. Green tea may benefit the heart, aid weight management, and soothe the skin.
Learn more about the potential benefits and risks here. People have long used the flowers, leaves, and essential oil of thyme to treat respiratory problems, inflammation, and gastric issues.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Which herbs help reduce inflammation? Medically reviewed by Gerhard Whitworth, R.
Turmeric Ginger Green tea Risks Summary Many herbal remedies could have anti-inflammatory properties. Share on Pinterest Eating turmeric can help reduce inflammation in people with arthritis. Green tea. Share on Pinterest Green tea has anti-inflammatory properties and may disrupt processes that cause inflammation.
Share on Pinterest A person should discuss taking herbal remedies with a doctor as they can interact with certain medication.
How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
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Atlantic diet may help prevent metabolic syndrome. Related Coverage. Everything you need to know about turmeric Turmeric is a member of the ginger family.
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