Healthy Skin Challenge: Day 13

Sprinkle on the Spices for Anti-inflammatory Power

It seems contrary to what you may think, but spices are anti-inflammatory foods! Herbs and spices contain bioflavonoid and polyphenol compounds that fight inflammation. There are literally hundreds of different varieties, but here are some with scientifically validated claims that they help boost your health!


Slice fresh ginger and add to hot water for a digestive stimulating tea. You can slice and dice it and add Ginger to stir-fries for fabulous flavor or sugar coat it for a sweet treat. Along with being anti-inflammatory, ginger is a natural digestive aid.

Chili Pepper

Peppers are some of the most anti-inflammatory vegetables! Chili peppers and the spice derived from them, cayenne pepper are a perfect addition to an anti-inflammatory diet. All peppers include capsaicin, which is a potent inhibitor of substance P, a neuropeptide associated with the inflammatory processes. The hotter the pepper, the more capsaicin it contains.


Cinnamon has the ability to lower the release of arachidoic acid from cell membranes which lessens inflammation. Research also suggests that cinnamon contributes to reductions in blood sugar and has anti-microbial effects. There are many ways to enjoy cinnamon – sprinkle it on your oatmeal, yogurt, latte or in your stir-fries. With so many benefits, cinnamon is one spice not to pass up.


Savory and aromatic, rosemary is the perfect accompaniment to poultry and roasted vegetables. This multi-tasking spice stimulates the immune system, improves circulation, aids in digestion and is anti-inflammatory on top of all that!


A key ingredient in Indian cuisine, curry which is orange in color imparts a unique flavor to foods. Try it in a stir-fry, on grilled meats or in curries. It is great paired with lentils and other vegetarian dishes. Many take turmeric supplements to ease the pain of arthritis.


Oregano means “mountain joy” and it does impart a joyous benefits! It has antibacterial and antioxidant properties, plus is very nutrient dense and full of fiber. Oregano is the perfect spice for Italian or Mediterranean dishes.


Garlic contains the phytonutrient compounds allicin and diallyl sulphides. This potent seasoning has both anti-bacterial and anti-oxidant properties. Studies also suggest that it can help lower blood pressure and cholesterol. Garlic is great roasted, diced and sautéed, dried – it works well with sauces, grilled and roasted meats, salsas, soup, stews, and stir-fries. Eat some and offer some to your dining companion so you both have healthy breath!

For Dinner tonight, try this One Pan Lemon Herb Salmon and Zucchini which contains anti-inflammatory spices like garlic, oregano and rosemary.


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