When thinking about preparing a healthy meal, most people focus on the choice of food. However, perhaps the focus should be on herbs and spices instead. Herbs and spices are some of nature’s best medicine, used since ancient times to treat diseases.
The vibrant colors, smells, and tastes of herbs and spices come from substances that your body uses to ward off pain. Herbs and spices are rich in powerful nutrients, antioxidants, and anti-inflammatories. In fact, some of these substances are so potent that scientists use them as prototypes for new drugs to fight cancer and other diseases.
If you’re not routinely consuming herbs and spices, you’re missing out on natural medicines that can be just as effective as prescription pills or over-the-counter medication for managing pain and enhancing overall health.
4 Must-Have Herbs & Spices for Chronic Pain
1. Turmeric
If you know anything about healthy spices, you know turmeric (curcuma longa) is the spice of choice to fight unhealthy inflammation and oxidative stress. In India, it’s known as the “spice of life!” Some studies show it is as powerful as ibuprofen for reducing inflammation, but without the side effects.
Turmeric is great for pain, inflammation, heart health, brain health, and even weight loss. Its yellow pigment, curcumin, is primarily responsible for its anti-inflammatory properties. Curcumin blocks pro-inflammatory molecules, effectively stopping inflammation before it even starts.
2. Black Pepper
You’re probably used to enjoying black pepper (piper nigrum) on many dishes, but did you know it contains piperine, a powerful antioxidant with anti-inflammatory properties? Black pepper also improves the digestion and absorption of nutrients, especially boosting the benefits of turmeric and ginger. Adding black pepper when using turmeric or ginger enhances the health benefits of all three spices.
3. Rosemary
Rosemary (rosmarinus officinalis) is a wonder herb with potent anti-inflammatory and antioxidant properties. It contains essential oils, polyphenols, and polyphenolic diterpenes that contribute to pain relief. Rosemary’s rosmarinic acid reduces the production of substances that cause pain, while rosmanol, a potent diterpene, helps minimize unhealthy swelling that leads to joint pain.
4. Cloves
Cloves (eugenia caryophyllata), the dried flower buds commonly used in drinks or savory dishes, are a staple in Ayurvedic and Chinese medicine. They contain eugenol, which is considered one of the most powerful antioxidants in the spice kingdom. Eugenol blocks the COX-2 enzyme, which causes inflammation — the same target as many NSAID drugs.
Key Takeaways
- Add herbs and spices to every meal.
- Aim for ¼ teaspoon of herbs or spices per meal.
- Always add black pepper when using turmeric or ginger.
Also check out 7 Must-Have Herbs & Spices for Musculoskeletal Health
