DR. WALKER

Best Natural Anti-inflammatory Foods: Ginger, Turmeric, & Blueberry

GINGER:

Ginger is a rhizome and is used since ancient times in Chinese culture both as a spice and as a medicine. It is a potent anti-inflammatory agent (Anh NH, 2020) as well as an analgesic. The high levels of antioxidants found in ginger may help in preventing cancer and heart disease.

The active compound in ginger that imparts anti-inflammatory properties, as well as the pungent smell to ginger is known as gingerol. Gingerol is responsible for alleviating inflammatory symptoms associated with colds, arthritis, and inflammatory bowel disease.

TURMERIC:

Apart from imparting flavor and color to your food, turmeric has high antioxidative and anti-inflammatory properties that are given to it by the compound curcumin. Curcumin is the active compound in turmeric which also gives turmeric its characteristic yellow color. You can take curcumin as a dietary supplement as well.

Remember also that when combining piperine in black pepper with the curcumin in turmeric, curcumin absorption is enhanced by up to 2,000%. With just 1/20 teaspoon or more of black pepper, the bioavailability of turmeric is greatly improved, and turmeric’s benefits are further enhanced. Combining turmeric and black pepper in a single shaker usually does the trick.

Finally when curcumin is taken along with ginger, the effectivity becomes greater against inflammation, as was seen in a study conducted to see the protective effects of both ginger and turmeric on joint inflammation (Gamal Ramadan 1, 2013).

BLUEBERRIES:

Blueberries' impact on regulating inflammation has been well documented in various studies. They are one of the healthiest foods that you can find. They contain a power pack of antioxidants with which they exert their anti-inflammatory effects and strengthen the immune system. Additionally, phytochemicals in blue berries called anthocyanins improve the function of the endothelial cells, help blood flow and the regulation of blood pressure. Some researchers suggest that blueberries may prevent high blood pressure altogether. Recent studies have gone so far as to suggest that blueberry vinegar consumption can boost brain health and cure memory loss, and may prevent dementia as well (Seong Min Hong†, 2018).

References:

Anh NH, K. S. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients, 157.

Gamal Ramadan 1, O. E.-M. (2013). Protective effects of ginger-turmeric rhizomes mixture on joint inflammation, atherogenesis, kidney dysfunction and other complications in a rat model of human rheumatoid arthritis. International journal of rheumatic diseases, 219-229.

Seong Min Hong†, K. H. (2018). Cognitive Improving Effects by Highbush Blueberry (Vaccinium crymbosum L.) Vinegar on Scopolamine-Induced Amnesia Mice Model. J. Agric. Food Chem, 99–107.