Anti-Inflammatory Herbs & Spices
Chronic inflammation is behind almost every modern disease. But six of the most powerful anti-inflammatory compounds on earth are already sitting in your spice rack.
Chronic inflammation is behind almost every modern disease. But six of the most powerful anti-inflammatory compounds on earth are already sitting in your spice rack.
Chronic inflammation is behind almost every modern disease. But six of the most powerful anti-inflammatory compounds on earth are already sitting in your spice rack.
Turmeric — The most studied anti-inflammatory herb on earth. Curcumin blocks NF-kB, the molecule that travels into the nuclei of your cells and turns on inflammation. Add black pepper to increase absorption by 2,000%. Use in golden milk, smoothies, scrambled eggs, or rice.
Ginger — Inhibits prostaglandin synthesis, the same pathway targeted by ibuprofen. Grate fresh ginger into hot water for tea, add to stir-fries, or blend into smoothies. 1-2 grams daily is the researched dose.
Rosemary — Contains rosmarinic acid and carnosol, both potent anti-inflammatory compounds. Steep fresh sprigs in hot water for tea, add to roasted vegetables, or infuse into olive oil.
Chamomile — Apigenin, the flavonoid in chamomile, reduces inflammatory markers. Drink as tea before bed (it also promotes sleep). Use 2-3 teaspoons of dried flowers per cup.
Cinnamon — Reduces C-reactive protein (a key inflammation marker) in multiple studies. Add to oatmeal, coffee, baked goods, or stir into warm milk. Ceylon cinnamon is safer for daily use than cassia.
Basil — Holy basil (tulsi) is the most studied variety for inflammation. Regular basil still contains eugenol, a natural COX-2 inhibitor. Use fresh in salads, pestos, and as a finishing herb.
Make a daily golden milk with turmeric, ginger, cinnamon, and black pepper. Brew chamomile tea in the evening. Add rosemary to roasted vegetables. Finish dishes with fresh basil.
Why We Made This
We started Gathered Guides because your medicine cabinet shouldn't require a pharmacy. Every remedy in this book uses ingredients you can grow, forage, or find at any grocery store.
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