3 Common Spices that Reduce Inflammation

As mentioned in my previous article on PCOS and Inflammation, chronic inflammation is something that you should be concerned about in terms of your PCOS. It’s being researched as a possible cause of PCOS (and definitely an effect of it) as well as causing insulin resistance. One way to help reduce inflammation is to avoid foods that cause it and add foods, herbs and spices that reduce inflammation into your daily diet.

Most of us have busy lifestyles, so a good way to work towards better health is to make small, easy and progressive changes. Here are three common spices that reduce inflammation you can start with.

3 Spices that Reduce Inflammation


spices that reduce inflammationToo-meric, ter-meric? Whichever way you choose to pronounce it, try including turmeric in your diet on a regular basis. It directly inhibits inflammation pathways from operating by attacking the enzymes that drive them. It thins your blood, helps keep your liver healthy, and even reduces insulin sensitivity, promoting healthy blood glucose and mental functions.

You might already be taking turmeric in supplement form, in which case you will be receiving quite a high concentrated dose of the curcumin – the active inflammatory agent in the spice. It’s important to consult your doctor before taking it as a supplement, especially if you take other blood thinning drugs. There are also many poor-quality brands out there and your doctor should be able to make a good recommendation. And stick to the recommended dose: too much concentrated curcumin could give you gastritis.


Raw ginger contains compounds called gingerols, which are antioxidants, anti-inflammatory, antibacterial, and help fight disease. They block many genes and enzymes that cause inflammation. It’s also great for digestion and raising your metabolism. But you can’t just eat masses of raw ginger daily. The effect is so powerful that a heavy dose will reduce healthy inflammation.

Cooked ginger works well in sweet and savory dishes, but too much cooking can break down the antioxidants and enzymes, making it ineffective, but also harmless. For best effects, use 20g of grated fresh ginger in a smoothie or salad dressing every day. Or boil some ginger to make your own ginger tea. Take a piece of ginger about 1.5 to 2 inches long and simply boil it gently until it flavors the water.


rosemary reduces inflammationRosemary has a very high concentration of anti-inflammatory antioxidants. It also contains canosol and carnosic acids, compounds which inhibit the production of cytokines that cause inflammation in the body. Rosemary is great cooked or raw, and will help keep your heart, liver, and kidneys healthy. Again, be careful if you plan to take it in a concentrated supplement. Too much rosemary extract can act as a preservative. So, consult your doctor, and only use it sparingly.

As I mentioned in my DIY Healthy Crockpot Vegetable Stew Recipe blog post, many other herbs and spices have powerful anti-inflammatory effects such as cinnamon, cloves, cayenne and sage – all ingredients you may already have in your kitchen or are easy to obtain. Plan to incorporate these 3 spices that reduce inflammation – and any others that take your fancy – into your daily diet.


The above is not a substitute for medical advice from a physician. Before you embark on significant lifestyle or diet change, be sure to consult your doctor.

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