The Most Anti-Inflammatory Spices
Out of 115 different foods tested for anti-inflammatory properties on cells in a petri dish, oregano made it into the top five, but that’s assuming that such levels would be achieved in the bloodstream. If you feed people typical culinary amounts of various spices for a week (a half teaspoon a day in the case of oregano) and test the anti-inflammatory activity of their blood before and after, oregano doesn’t appear to work. After exposing human white blood cells in a petri dish to an inflammatory insult (oxidized cholesterol), the blood of the oregano eaters didn’t seem to help, but compared to the blood of people who ate no spices for a week, the blood of those eating cloves (an eighth of a teaspoon a day), ginger (1½ daily teaspoons), rosemary (2 daily teaspoons) or turmeric (an eight of a teaspoon a day) did significantly suppress the release of the inflammatory mediator TNF-α. There are TNF-blocking drugs on the market for the low low price of $40,000 per year. At that price, the side effects better be hugs and rainbows, but no, the drugs carry a so-called “black box warning” because they can cause things like an especially fatal cancer. I think I’d first maybe give some pumpkin pie spice a try.
Speaking of which, a pooled analysis of a half dozen randomized controlled trials found that cinnamon significantly reduces CRP levels at an average dose of half a teaspoon a day for 14 weeks. Three quarters of a teaspoon of cinnamon a day for 8 weeks not only reduced CRP and TNF levels in rheumatoid arthritis sufferers compared to placebo, but significantly decreased disease activity and the number of tender and swollen joints. Even if you bought the fancy stuff, that would only cost about a nickel a day, and the side effects? better blood pressure and… better triglycerides.
Note most “cinnamon” on the market isn’t actually not true cinnamon but cassia, which contains compounds that may be toxic to the liver if you regularly eat more than a half to a teaspoon a day. Look for true cinnamon, also known as “Ceylon” cinnamon. Regardless of the type, don’t inhale it. Taking the “cinnamon challenge” can lead to accidental aspiration and the potential for long-term lung damage. And speaking of spice abuse, two teaspoons of nutmeg can lead to an alarming level of symptoms including hallucinations and a sensation described as the quote-unquote “absolutely most horrible feeling I have ever had.” Three teaspoons worth (about two nutmeg kernels) can be fatal in children.
A single large dose of cocoa powder (40 grams) has an anti-inflammatory effect, except when given with dairy milk. In the same way that milk undercuts the benefits of berries, tea…and coffee…. milk appears to block the bioavailability of some of the anti-inflammatory components of cocoa. At least the cocoa can neutralize the pro-inflammatory effects of the milk. Cocoa given with a cup of water has anti-inflammatory effects. Given with a cup of milk, it had a neutral effect. And a cup of milk alone has pro-inflammatory effects.
Other spices that have been put to the test in clinical trials include dill and saffron. A tablespoon of dill a day can significantly decrease CRP, IL-6, and TNF-α compared to placebo. However, saffron, the most expensive spice in the world, failed to move the needle on any inflammatory marker, even at doses of up to about $10 a day.
Out of 115 different foods tested for anti-inflammatory properties on cells in a petri dish, oregano made it into the top five, but that’s assuming that such levels would be achieved in the bloodstream. If you feed people typical culinary amounts of various spices for a week (a half teaspoon a day in the case of oregano) and test the anti-inflammatory activity of their blood before and after, oregano doesn’t appear to work. After exposing human white blood cells in a petri dish to an inflammatory insult (oxidized cholesterol), the blood of the oregano eaters didn’t seem to help, but compared to the blood of people who ate no spices for a week, the blood of those eating cloves (an eighth of a teaspoon a day), ginger (1½ daily teaspoons), rosemary (2 daily teaspoons) or turmeric (an eight of a teaspoon a day) did significantly suppress the release of the inflammatory mediator TNF-α. There are TNF-blocking drugs on the market for the low low price of $40,000 per year. At that price, the side effects better be hugs and rainbows, but no, the drugs carry a so-called “black box warning” because they can cause things like an especially fatal cancer. I think I’d first maybe give some pumpkin pie spice a try.
Speaking of which, a pooled analysis of a half dozen randomized controlled trials found that cinnamon significantly reduces CRP levels at an average dose of half a teaspoon a day for 14 weeks. Three quarters of a teaspoon of cinnamon a day for 8 weeks not only reduced CRP and TNF levels in rheumatoid arthritis sufferers compared to placebo, but significantly decreased disease activity and the number of tender and swollen joints. Even if you bought the fancy stuff, that would only cost about a nickel a day, and the side effects? better blood pressure and… better triglycerides.
Note most “cinnamon” on the market isn’t actually not true cinnamon but cassia, which contains compounds that may be toxic to the liver if you regularly eat more than a half to a teaspoon a day. Look for true cinnamon, also known as “Ceylon” cinnamon. Regardless of the type, don’t inhale it. Taking the “cinnamon challenge” can lead to accidental aspiration and the potential for long-term lung damage. And speaking of spice abuse, two teaspoons of nutmeg can lead to an alarming level of symptoms including hallucinations and a sensation described as the quote-unquote “absolutely most horrible feeling I have ever had.” Three teaspoons worth (about two nutmeg kernels) can be fatal in children.
A single large dose of cocoa powder (40 grams) has an anti-inflammatory effect, except when given with dairy milk. In the same way that milk undercuts the benefits of berries, tea…and coffee…. milk appears to block the bioavailability of some of the anti-inflammatory components of cocoa. At least the cocoa can neutralize the pro-inflammatory effects of the milk. Cocoa given with a cup of water has anti-inflammatory effects. Given with a cup of milk, it had a neutral effect. And a cup of milk alone has pro-inflammatory effects.
Other spices that have been put to the test in clinical trials include dill and saffron. A tablespoon of dill a day can significantly decrease CRP, IL-6, and TNF-α compared to placebo. However, saffron, the most expensive spice in the world, failed to move the needle on any inflammatory marker, even at doses of up to about $10 a day.
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