Anti-Inflammatory Effects of Herbs and Spices
By Robert Luby, MD
On June 6, City Market is offering a free class entitled “Anti-Inflammatory Diet.” The class filled up quickly so we’re offering a second class on June 19. Dr. Luby offers up some additional information to help you start your summer healthfully. Want additional information from the class (handouts and recipes)? Please email us at learn@citymarket.coop!
Note:While this article discusses, in part, the medicinal properties of various herbs and spices, it is not meant as a substitute for proper medical advice. Please consult with your medical practitioner before using any type of remedy, herbal or otherwise.
Inflammation in the body is a double-edged sword. It is usually beneficial in short-term, acute conditions such as a laceration of the skin, a twisted ankle, or a response to the common cold virus. However, if sustained over time, it can be harmful, as in the case of heart disease, cancer, diabetes, and autoimmune conditions, which are all chronic inflammatory states.
Inflammation is critical for the functions of defense and repair in any organism, and it is the immune system which regulates inflammation. It should not be surprising then, that the human immune system is able to derive benefit from substances involved in the regulation of inflammation in the members of the plant kingdom. These are the substances which are plentiful in herbs and spices.
Just as the human immune system responds to its environment, so too does a plant. When a human or a plant incurs a stress on the immune system, increased levels of anti-inflammatory will be produced. This is the principle which explains the higher nutrient levels in organically grown foods. Bereft of the “benefit” of pesticides and herbicides, the immune systems of organically grown plants are more highly exposed to threats which require the production of anti-inflammatory nutrients.
The research attempting to determine which herbs and spices affect which human conditions is in its infancy, and is complicated by many factors. On the plant side, the soil conditions and chemical exposures are significant variables. On the human side, individual physiological variability would lead us to expect that the same spice/herb would have different effects in different individuals. Finally, combinations of spices/herbs are likely to have synergistic effects which are difficult to study (the classic example is of black pepper increasing the absorption of turmeric).
Despite these uncertainties, herbs and spices used in culinary quantities appear to be almost entirely free of harmful effects, and it is reasonable to adhere to the following principles. Just as we encourage eating a variety of foods of different colors, so too should we encourage consuming a wide variety of spices and herbs. If five servings of produce per day is the goal, then five spices/herbs per meal is a reasonable goal and a challenge for the nutrition-conscious individual. The freshness of spices and herbs is just as important as the freshness of any food. A general rule of thumb is to consume spices and herbs within six months of purchase, and optimally much sooner.
The following is an abridged list of some of the reported beneficial effects of some of the most common herbs and spices found in your kitchen:
ANISE: carminative, expectorant, digestive aid, diuretic
BASIL: anti-bacterial
BLACK PEPPER: Anti-tumor, digestive stimulation of pancreas, GI motility, potentiates curcumin, analgesic, antipyretic
CARDAMOM: digestive, carminative, stimulant, breath freshener, and aphrodisiac
CAYENNE: analgesic, anti-cancer, carminative, digestive stimulant
CINNAMON: antioxidant, carminative, circulatory tonic,
CLOVE: topical analgesic
CORIANDER/CILANTRO: enhance vision, digestion, glucose and cholesterol levels, chelating agent
CUMIN: diuretic, dyspeptic, carminative (flatulence-reducing), stimulant, astringent, and emmenagogic (menstruation-stimulating) properties
GARLIC: antibacterial, antifungal, antiviral, antioxidant
GINGER: anti-cancer, anti-inflammatory, carminative, diaphoretic, circulatory stimulant
PEPPERMINT: carminative, digestive antispasmodic
ROSEMARY: astringent, antioxidant, carminative, antispasmodic, circulatory tonic
TURMERIC: anti-inflammatory, antioxidant, hepatoprotective, digestive tonic