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Five aromatic herbs and spices with anti-inflammatory action

18/02/21 11:21
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Home HEALTH-NUTRITION

Five aromatic herbs and spices with anti-inflammatory action

by sierafm
18/02/21 11:21
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Aromatic herbs and spices that are famous not only for the taste they give to the recipes, but also for their anti-inflammatory action. See the five most fragrant and put them in your kitchen.

Nutrition plays an important role, perhaps decisive, role in health. In fact, the role of diet in preventing or worsening inflammation is crucial. More and more studies are proving the positive relationship that diet has with reducing the incidence of disease, the fight against inflammation, but also the slowing down of the onset of chronic diseases.

Evidence reveals that food, spices and herbs can, in systematic consumption, have anti-inflammatory action. Here are five herbs and spices at the top of the list of anti-inflammatory foods.

Ginger or ginger
Ginger is a plant with a spicy but at the same time sweet taste that has been used for thousands of years in traditional medicine for the treatment of various diseases., such as a cold, migraine, motion sickness, arthritis and hypertension.

Contains more than 100 active compounds, which are responsible for its beneficial effects on health, key of which is considered to be the reduction of inflammation in the body.

In an analysis 16 studies with 1.010 participants found that recruitment 1.000-3.000 mg ginger daily for 4-12 weeks significantly reduced some indicators of inflammation, compared to taking placebo. Another study looked at the effects of intake 500-1.000 mg of ginger daily in patients with osteoarthritis and found that it reduced joint pain and increased their mobility.

Turmeric
Turmeric is a spice of mainly Indian cuisine, which contains more than 300 active compounds, with curcumin being the most basic, an antioxidant with strong anti-inflammatory properties.

Numerous studies have shown that curcumin can inhibit NF-κB activation, molecule that activates genes that enhance inflammation. Analysis 15 studies he attended 1.233 people taking 112–4,000 mg of curcumin daily for three days to 35 weeks showed that curcumin significantly reduced the markers of inflammation. Other studies in osteoarthritis patients have found that curcumin relieves pain as well as non-steroidal anti-inflammatory drugs..

Cardamom
Cardamom is a spice that comes from Southeast Asia. Research suggests that its intake may reduce inflammatory CRP markers, IL-6, TNF-α, and MDA and increase the antioxidant status by 90%.

An eight - week study in 80 people with prediabetes found that the 3 gr. cardamom daily significantly reduced inflammatory markers, ενώ άλλη μελέτη 12 εβδομάδων παρατήρησε ότι η ίδια ποσότητα του μπαχαρικού ημερησίως σε 87 πάσχοντες από μη αλκοολική λιπώδη νόσο του ήπατος μείωσε, also, τους δείκτες της φλεγμονής αλλά και τον βαθμό της ασθένειας.

Μαύρο πιπέρι
Το μαύρο πιπέρι θεωρείται ο βασιλιάς των μπαχαρικών και χρησιμοποιείται για την θεραπεία καταστάσεων όπως το άσθμα, η διάρροια και άλλα γαστρικά προβλήματα.

Σύμφωνα με τις έρευνες, η βασική ενεργή ένωση του μαύρου πιπεριού είναι η πιπερίνη, η οποία μπορεί να παίζει κάποιο ρόλο στη μείωση της φλεγμονής στο σώμα. Σε ζώα με αρθρίτιδα, η πιπερίνη συνέβαλε στη μείωση του οιδήματος στις αρθρώσεις και των δεικτών της φλεγμονής.

also, σε ποντίκια με άσθμα και εποχικές αλλεργίες, η πιπερίνη συνέβαλε στη μείωση της ερυθρότητας, της συχνότητας φταρνίσματος και διάφορων φλεγμονωδών δεικτών. However, οι έρευνες που έχουν πραγματοποιηθεί σε ανθρώπους σχετικά με τις αντιφλεγμονώδεις ιδιότητες του μαύρου πιπεριού είναι περιορισμένες, επομένως οι επιστήμονες θα πρέπει να διερευνήσουν περαιτέρω τις επιδράσεις του.

Cinnamon
Η κανέλα έχει αναγνωριστεί εδώ και χιλιάδες χρόνια για τις επωφελείς επιδράσεις της στην υγεία. In an analysis 12 studies with more than 690 συμμετέχοντες βρέθηκε ότι η λήψη 1.500–4.000 mg κανέλας ημερησίως για 10-110 ημέρες μείωσε σημαντικά τους δείκτες της φλεγμονής, ενώ αύξησε και τα επίπεδα αντιοξειδωτικών στο σώμα.

Similarly, ανάλυση έξι μελετών σε 285 ανθρώπους βρήκε ότι η πρόσληψη 1.200–3.000 mg κανέλας ημερησίως για 8–24 εβδομάδες μείωσε σημαντικά τα επίπεδα CRP, με την επίδραση να είναι ιδιαίτερα εμφανής σε καταστάσεις όπου τα επίπεδα του συγκεκριμένου δείκτης φλεγμονής ήταν υψηλά, όπως η μη αλκοολική λιπώδης νόσος του ήπατος, type 2 diabetes 2 και η ρευματοειδής αρθρίτιδα. It is noted, however, ότι η κανέλα είναι καλό να χρησιμοποιείται σε μικρές ποσότητες, καθώς η υπερβολική κατανάλωση μπορεί να αποδειχθεί επικίνδυνη.

Source:ygeiamou.gr

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