Throughout history, spices such as turmeric and cinnamon have been used for their medicinal properties. Countless research studies have now proven that they have anti-inflammatory properties that support the immune system and help reduce the risk of diseases such as diabetes and high blood pressure.

So read on for which spices to add to your diet, according to Lisa Marley and stylist.co.uk.

Turmeric: effective in inflammation

Known for its anti-inflammatory properties as well as its bright golden color, “turmeric is a big winner in the spice world,” says Marley.

Turmeric has an active compound called curcumin, a powerful antioxidant that has been used for centuries in traditional medicine. Studies show that curcumin can help reduce joint pain in people with osteoarthritis (a common joint disease), while a 2020 study concluded that curcumin may even protect against heart disease. However, even if you don’t have arthritis, turmeric is still worth consuming as curcumin can help fight inflammation in the body.

The easiest way to add more turmeric to your meals? Try mixing it into creamy curries or adding it to pasta sauces.

Also, because of its strong flavor, a good idea is to mix it with other spices and sprinkle it over chicken or vegetables before putting them in the oven.

Ginger: ideal for nausea

“Ginger is rich in compounds that are beneficial throughout the body,” says Marley. Gingerol, the main compound found in ginger, is another powerful anti-inflammatory and antioxidant.

Studies have shown that ginger can be very effective against nausea, especially morning sickness, and may also have anti-diabetic properties. After consuming ginger powder on a regular basis, people with type 2 diabetes had a significant improvement in their blood sugar.

Extra tip: Mix some ginger powder with lemon, honey and warm water. “Fresh ginger in a Thai-style curry is also a must,” adds Marley.

Cinnamon: for stable blood sugar levels

An aromatic spice with so many benefits. Cinnamon can help improve digestion and blood circulation in the body. “Ancient tribes, such as the Mayans, made cinnamon part of their cuisine and believed in its healing properties. And they were not wrong to do so,” says Kuzmina. He explains that one of its major benefits is its beneficial effect on blood sugar levels. “Cinnamon helps keep blood sugar levels more stable, providing steady energy levels and preventing mood swings and irritability.”

One study showed that eating cinnamon led to a decrease in blood sugar after a meal (which is great for controlling energy release). While, another study showed that it has the potential to reduce blood sugar spikes in people with type 2 diabetes.

To add cinnamon to your diet in easy ways, try starting with your breakfast. So you can start with an overnight oat with cinnamon.

Garlic: for strong immunity

Although not strictly a spice, garlic is often used to add flavor to dishes. “Most people love garlic and that’s very good. Because not only does it make food taste amazing, but it also has many health benefits,” says Marley. “It’s perfect for the winter months as it can support the immune system.”

In fact, a 12-week study found that people who took a daily garlic supplement were less likely to catch a cold and recovered faster if they did get infected.

Another study found that garlic supplements had a significant impact on lowering blood pressure in people who have high blood pressure.

Cayenne pepper: helps protect against cellular damage

Cayenne pepper is one of the hottest spices around. “Luckily, you don’t need to add a lot to get all the benefits, and even ¼ teaspoon is enough to add to a meal,” explains Kuzmina.

It is also rich in antioxidants that help keep cells healthy and protect them from damage. Additionally, capsaicin, a phytonutrient found in cayenne pepper that gives it its spicy flavor, has been shown to reduce inflammation in the body and therefore has a preventative effect against chronic diseases.

After all, what is better? Fresh spices or dried?

“It depends on the spice itself,” says Kuzmina. “General rule of thumb: If it’s an herb like basil, oregano or mint, it’s best to have it fresh. Their properties tend to decrease during the drying process. Spices, respectively, are great when fresh, but dried ones tend to have a higher concentration of all the nutrients.

For example, when it comes to cayenne pepper, the majority of people will not deal with a level of spiciness more than one-sixth of fresh, which has less nutrients than a quarter of a teaspoon of dried.