Although inflammation is a necessary part of your immune response to real health threats, when it occurs out of context, it does a lot more harm than good.
Inflammation and Chronic Disease
Research has shown that unchecked inflammation in the body is associated with even the earliest stages of disease development. Inappropriate inflammation is the root cause of many common chronic diseases such as arthritis, asthma, inflammatory bowel disease, and even multiple sclerosis.
Yet, the key to reducing the number of people suffering from a chronic disease is to address inflammation through diet and lifestyle changes. In a 2005 scientific publication, T. Edwards writes “we have enough information presently to make the necessary changes in our lifestyle to significantly affect the inflammatory process and potentially live longer, healthier lives, with fewer burdens to an overburdened and failing medical system”.
How to Combat Inflammation
The biggest factor that we have control over when it comes to inflammation, is our diet. While there are food types that are infamous for causing unnecessary and dangerous inflammation, there are others that have been proven to have the opposite effect. One of these foods is turmeric.
Turmeric Benefits
Turmeric, often referred to as the “golden spice,” has been a cornerstone of traditional Chinese medicine and Ayurvedic practices for centuries, valued primarily for its potent anti-inflammatory properties. In recent years, this vibrant yellow root has gained widespread popularity in Western cultures as a natural remedy for inflammation-related conditions, from joint pain to chronic illnesses. Its active compound, curcumin, is the secret behind turmeric’s incredible power to combat inflammation and support overall health.
A pivotal 2011 study explored turmeric’s impact on arthritis in rats, revealing impressive results. The study showed that turmeric significantly reduced the production of inflammatory cytokines while boosting the levels of anti-inflammatory cytokines, helping the body restore balance and reduce pain. When compared to another well-known anti-inflammatory, ginger, turmeric was found to outperform its counterpart, making it an even more effective remedy for conditions like arthritis and joint inflammation.
But turmeric’s benefits extend far beyond its ability to soothe inflammation. It is also a powerful ally for digestive health, with research indicating its ability to help manage conditions like Crohn’s disease, ulcers, and inflammatory bowel disease (IBD). The anti-inflammatory properties of turmeric help to calm irritation in the digestive tract, promoting better gut health and reducing flare-ups for those with chronic digestive issues.
Turmeric is also revered for its role as a potent antioxidant, which means it helps neutralize harmful free radicals in the body that contribute to cancer development. In fact, studies have shown that turmeric can inhibit the growth of various types of cancer cells, including breast cancer, colon cancer, leukemia, and melanoma. One study testing different types of turmeric root found that it was effective in reducing the spread and growth of these cancer cells, making it a promising natural approach to cancer prevention.
From soothing inflammation to promoting digestive health and offering powerful antioxidant protection, turmeric has earned its place as a superfood that truly benefits the entire body.
Black Pepper Benefits
Pairing turmeric with black pepper isn’t just a flavor match—it’s a powerful health combo! Black pepper contains a compound called piperine, which plays a key role in enhancing the absorption of turmeric in the body. In fact, research shows that piperine increases the bioavailability of turmeric by an astonishing 2000%, making the turmeric’s active compound, curcumin, much more effective. Without black pepper, your body struggles to fully absorb curcumin, meaning you won’t reap all of its anti-inflammatory and antioxidant benefits.
But the benefits of black pepper don’t stop there. On its own, black pepper is a health hero in its own right. It’s loaded with antioxidants that help fight oxidative stress in the body, protecting your cells from damage. Additionally, black pepper is known to stimulate healthy digestion by boosting the secretion of digestive enzymes, helping your body break down food more efficiently. It may even improve gut health by promoting the growth of good bacteria.
Whether you’re adding a pinch of black pepper to your turmeric latte or sprinkling it over a meal, this spice does more than just enhance flavor—it supercharges your health.
Tomato benefits
Tomatoes are full of lycopene; it’s what gives them their vibrant red color! It’s also what makes them powerful anti-oxidants. Not only will these reduce your risk of cancer, but consuming lycopene can also help guard against heart disease by lowering cholesterol levels in your body and keeping your blood pressure low. The bioavailability of lycopene (how well our bodies can absorb it during digestion) is significantly increased when we eat cooked tomatoes vs. raw tomatoes.
Turmeric Tomato Soup Recipe
This colorful and delicious vegan-friendly soup takes advantage of all three of those chronic-disease fighting foods. We also love how quick it is to make: only 15 minutes!
What You Need:
- ¾ cup cherry tomatoes, rinsed and cut in halves
- 1 can diced tomatoes (don’t drain the sauce)
- ½ cup low-sodium vegetable stock
- 1 minced onion
- 2 minced garlic cloves
- 2 tsp turmeric powder
- 1 tsp coconut oil
- ½ tsp sea salt
- 1 tsp dried basil
- 1 tbsp apple cider vinegar
- Freshly ground black pepper to taste
What to Do:
- Fry onion and garlic in coconut oil over medium heat for 1 minute.
- Add turmeric, cherry tomatoes. Cook until tomatoes are soft.
- Add canned tomatoes, stock, ACV, and basil. Bring to boil on medium-high heat, then cover and let simmer on low heat for 5 minutes.
- Blend using a blender or hand mixer until creamy.
- Season with salt and pepper.
