Over the past decades, in developed and developing countries, we have been exposed to a lifestyle that unfortunately leads us to unhealthy habits, such as consuming high-calorie foods and leading sedentary lives. This has caused a silent societal problem that can harm our health: inflammation.
Inflammation is a natural response of our immune system to potential damage caused by stress or the presence of bacteria, viruses, and toxins in our bodies, to which we are exposed daily. Naturally, the body defends itself by causing short-term inflammation to attack potential invaders; however, poor lifestyle habits can lead to chronic inflammation.
What this means is that prolonged inflammation in our bodies can lead to the development of chronic degenerative diseases such as cancer, atherosclerosis, diabetes, and obesity, among others. In fact, as a curiosity, inflammation is a biomarker currently used by medicine to detect these abnormalities.
Fortunately, there are various ways to control and reduce inflammation from the most basic, like rest and daily physical activity, to incorporating superfoods into your diet, whether in a tea, smoothie, salad, snacks, or even desserts.
“SUPERFOODS” VS. INFLAMMATION
When we hear the term “superfoods,” we might imagine lettuce with a cape or a beet wearing a mask, coming to defend us with their superpowers. Well, in a way, because although there is currently no scientific definition of this term, superfoods indeed offer notable benefits.
They stand out because, in addition to providing the necessary nutrients for proper metabolism, such as proteins, carbohydrates, or fats, they contain naturally occurring molecules that have a positive impact on health, helping us prevent or combat various ailments when consumed consistently and in appropriate concentrations.
Among the anti-inflammatory superfoods, turmeric and ginger are two roots that stand out for their effects on our immune system, thanks to their profile of functional compounds.
GINGER AGAINST INFLAMMATION
Ginger root originates from Asia but is currently cultivated worldwide. It is characterized by containing approximately 60 to 70% carbohydrates, 3 to 8% fiber, 9% protein, and 3 to 6% fatty acids. Additionally, it has a significant amount of phenolic compounds and terpenes, which are the fortunate bioactive and antioxidant compounds that give it its superpowers.
Currently, there is evidence that these ginger compounds help inhibit the inflammatory response of the immune system, and conventional medicine has implemented its use as adjuvant therapy for controlling various diseases. Moreover, different studies demonstrate that ginger can help regulate blood sugar and insulin levels and reduce the risk of various types of cancer.
In addition to its anti-inflammatory power, this root has been used in alternative medicine to prevent different ailments such as pregnancy nausea, menstrual pain, gastrointestinal problems, bloating, and loss of appetite.
TURMERIC AGAINST INFLAMMATION
Turmeric is also a super root, commonly used as a spice and coloring agent in various Indian dishes. Nowadays, it can be found worldwide in powder form, capsules, and extracts. A tablespoon of turmeric powder contains 0.91 g of protein, 0.31 g of fat, 6.31 g of carbohydrates, and 2.1 g of fiber.
Additionally, it provides 16% of the daily required iron, 5% of potassium, 3% of vitamin C, and 26% of manganese for an adult. What gives turmeric its superpowers is its high concentration of curcumin, which is a substance belonging to the family of bioactive compounds, including curcuminoids and diarylheptanoids. The anti-inflammatory properties of turmeric help reduce pain in people suffering from arthritis.
Furthermore, turmeric has antioxidant characteristics that protect the liver from damage caused by daily exposure to toxins. Another benefit is its role in regulating cholesterol levels in the blood and its potential as a treatment for prediabetes, tuberculosis, and Alzheimer’s disease. It’s important to highlight that pregnant women should avoid consuming turmeric due to its blood-thinning effects.
HOW CAN I CONSUME THEM?
GINGER
Infusion: You can enjoy the health benefits of ginger and turmeric very simply. Include ginger in a morning infusion by letting a 3-4 cm piece of ginger root steep in boiling water for 3-5 minutes, then add a bit of lemon juice and drink it warm.
Smoothie: Make a smoothie and add 4-6 cm of peeled ginger. For example, try a pineapple and coconut milk smoothie. It will impart excellent flavor and boost your immune system to the max.
TURMERIC
Drinks and Creams: When integrating turmeric into your diet, it’s important to use it in hot products like “Golden Milk” or pumpkin puree, combining it with black pepper. This is because curcumin can only be absorbed by our bodies when combined with piperine, a bioactive compound found in black pepper, and at temperatures above 60ºC. For example, you can prepare pumpkin puree by adding 3 cm of turmeric root and black pepper to your recipe.
Remember, to reap the wonderful benefits of these two roots, consistency is key. Combine their consumption with a healthy lifestyle, including fresh produce like vegetables and fruits in your diet, engaging in daily physical activity to boost your metabolism, and ensuring adequate rest.