5 Powerful Teas That Fight Inflammation
Plants, herbs, and spices have been used medicinally for centuries. They contain powerful plant compounds or phytochemicals that can prevent oxidative damage to your cells and reduce inflammation.
Due to their anti-inflammatory properties, certain plants may relieve pain that’s caused by inflammation. They may also help manage certain diseases that are triggered by it. Drinking tea made from these plants, herbs, and spices is an easy way to enjoy their benefits.
Here are 5 powerful teas that help fight inflammation:
1. Green tea
The health-promoting compounds in green tea are called polyphenols, of which epigallocatechin-3-gallate (EGCG) is the most potent.
EGCG has anti-inflammatory properties that can help relieve some of the flare-ups associated with inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.
2. Fennel (saunf) tea
The flavor of the seeds and bulb from the Mediterranean fennel plant is often compared to that of licorice or anise. So if you’re a fan of these, fennel makes a delicious tea that also fights inflammation.
Fennel is full of anti-inflammatory phenolic compounds. Some of the most active ones are caffeoylquinic acid, rosmarinic acid, quercetin, and kaempferol.
Some research indicates that fennel may reduce pain, especially menstruation-related pain, which may be due to its powerful anti-inflammatory compounds. A 3-day study in 60 young women demonstrated that treatment with 120 grams of fennel extract per day significantly reduced menstrual pain, compared with a placebo (Source).
3. Ginger tea
Ginger contains over 50 different antioxidant compounds, many of which minimize the production of cytokines, which are pro-inflammatory substances in your body (Source).
In a 12-week study in people with diabetes, taking 1,600 mg of ginger each day reduced fasting blood sugar, total cholesterol, triglycerides, and inflammatory blood markers, including C-reactive protein (CRP), compared with a placebo.
Similarly, taking 1,000 mg of ginger daily for 3 months significantly lowered inflammatory markers in people with osteoarthritis.
4. Turmeric tea
Turmeric is a flowering plant with an edible root or rhizome that’s often dried and made into a spice. The root can likewise be peeled and minced.
The active ingredient in turmeric is curcumin, a yellow compound known for its many health benefits. It reduces inflammation and pain by interrupting some of the pathways that lead to this condition.
Turmeric and curcumin have been studied for their effects on chronic inflammatory illnesses like rheumatoid arthritis, IBD, and heart disease. They also relieve arthritic joint pain and Delayed Onset Muscle Soreness (DOMS) after exercise — both of which are caused by inflammation (Source).
In a 6-day study in people with pain and inflammation from osteoarthritis, taking 1,500 mg of curcumin in divided doses 3 times daily significantly reduced pain and improved physical function, compared with a placebo.
Curcumin is better absorbed with some black pepper, so add a pinch to your tea.
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5. Holy Basil (Tulsi) tea
Also known by its Hindi name tulsi, holy basil is a perennial plant native to India and Southeast Asia. In Ayurvedic medicine, it’s known as “the incomparable one” and “queen of herbs” due to its wide range of health-promoting properties.
Referred to as an adaptogenic herb in alternative medicine, holy basil is thought to help your body counter emotional, environmental, and metabolic stress. These are often the root causes of inflammation that lead to chronic disease. Both animal and human studies have found that holy basil has anti-inflammatory properties that may reduce blood sugar, cholesterol, and blood pressure levels (Source).
Compounds in the leaves and seeds of the holy basil plant may also reduce uric acid levels, alleviating the pain that results from inflammatory conditions like gout and rheumatoid arthritis.
Some of holy basil’s compounds fight inflammation by inhibiting the cox-1 and cox-2 enzymes, which produce inflammatory compounds and trigger pain, swelling, and inflammation (Source).
Bottomline
Drinking tea is an easy and delicious way to enjoy the anti-inflammatory and other health benefits of plants, herbs, and spices. Try sipping on some of the teas listed above, including green, ginger, and turmeric tea, to reap their inflammation-fighting and health-promoting benefits.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
