Reviewed Diettian Jessica Ball, MS, Rd
The main points
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By regularly adding rosemary to your diet, you can help reduce inflammation.
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Rosemar is rich in antioxidants and compounds that are beneficial to cell health.
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Try adding fresh or dried rosemary to your favorite dishes or to the dipped sauce.
Inflammation is a natural reaction of the body to injury or infection, and to some extent it is inevitable. If you have ever fallen into the door or tied your toe, you have experienced an acute inflammation-short-term protection process that helps to treat. However, not all inflammation is useful. The chronic inflammation that remains over time can be extremely harmful to your health and has been associated with many serious diseases such as diabetes, cardiovascular disease, mental health disorders such as depression and even certain types of cancer. According to research, chronic inflammation is a factor that determines almost half of deaths worldwide.
Amber Pankonin, MS, RDN, registered nutritionist and certified Slisist executive chef, emphasized: “It is important to remember that both genetics and diet can play a role in ignition and illness. There are some studies that can show how certain nutrients, The signs of inflammation were associated, but the signs of chronic inflammation were signs that they were linked and the signs of anxiety were associated with cancer and antioxidants. Although this is definitely related to, there is also good news. Many factors affecting chronic inflammation such as diet, stress level, sleep quality and even environmental effects can often be resolved using proactive measures.
One simple but powerful step in the fight against chronic inflammation is the inclusion of anti -inflammatory foods and herbs in your meals. Among them, Rosemary is distinguished as a dietological grass, known for its ability to help reduce inflammation. Ideally, rosemary is affordable, widely available and easy to use, costs only about $ 2-3, so it is accessible to the arsenal of your kitchen. With strong properties, this humble grass can be your secret weapon to promote better health. To learn more about why rosemary is no. 1 herbal nutritionists who recommend reducing inflammation? Read on to find out more.
Rosemary to reduce inflammation
Rosemary, o Rosmarinus officinalis L.It consists of a list of one of 14 herbal and spice nutritionists in which you recommend eating, as well as the first grass to help reduce inflammation. While a beautiful green shade can fascinate your eye (and its aroma and taste will certainly enhance your meals), Rosemary is also packed with many phytochemicals, or compounds that bring positive health benefits to the body, such as antioxidants.
Pankonin parts: “Rosemary contains polyphenols that can cause anti -inflammatory effects, directing different inflammatory response knees. Specifically in Rosemari, there are compounds that can inhibit cytokines that control the body inflammation. Rosemary is also rich in antioxidants.
The research review evaluated the existing rosemary tests and its role in nervous system disorders. Scientists have found that rosemary rosmaric acid and carnostic acid are the most medicinal effects on phenol compounds. These compounds had anti -inflammatory and antioxidant advantages that helped not only treat inflammation but also other diseases. The researchers concluded that rosemary should be considered an alternative therapy for inflammation, pain, anxiety and memory disorders. However, since there are research in this area, more clinical trials are needed to prevent people from extrapolating the results to humans.
More studies have been investigated by rosmarin acid and its use for prevention and treatment of cancer due to its antioxidant properties. Antioxidants help to get rid of your free radicals in the body, which over time can cause cell damage and worsen tumors. The researchers concluded that rosmarin acid should be considered as additional treatment of cancer prevention, as data show that rosmarin acid not only reduced chronic inflammation, but also oxidative stress and tumor growth.
As most of this study has been conducted with animals, it is important to consider human safety and what science is still available on the subject. Another review shows that both rosemary extract and rosemary essential oil are considered safe and may have beneficial dietary properties for their assessed beverages. Although both rosemary extract and oil showed positive antioxidant activity, the oil showed more activity.
The Food and Drug Administration regarded rosemary as an ingredient, which was usually recognized as safe (GRAS) to use and use in products. Nevertheless, it is important to talk to your health care team before adding a new supplement or oil to your daily routine. But fortunately, you don’t have to wait for your eating model to include fresh and dried rosemary!
Tips to include rosemary to a healthy diet model
Rosemary can be a delicious supplement to a healthy eating model. While many recipes require fresh rosemary, pankonin shares that are dried, can exchanges nicely if you are fresh. She says, “If you can’t find a fresh recipe for rosemary, use the ratio 3 to 1 rule. If the recipe requires 3 teaspoons or 1 tablespoon of fresh herbs, use 1 teaspoon of dried. Dried herbs are usually stronger than fresh.”
If you are not yet Rosemary, consider the following tips for chef punkonin:
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Change rosemary when spices or pickles. You can add a few twigs if you use a marinade or sous video. If you use it for a protein such as meat or tofu, remove the leaves from the stem and roughly cut. Mix the chopped rosemary leaves with salt and pepper to create a tasteful rubbing, such as our rosemary chicken with sweet potatoes.
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Sprinkle rosemary on vegetables to roast. Vegetables such as potatoes, parsnips, turnips and cauliflower can be seasoned with oil, salt, pepper and rosemary to make a delicious garnish. These garlic Roso mushrooms are also a great addition to your plate.
The essence
Adding herbs such as rosemary, adding to your eating pattern can be a great opportunity to help improve your health and reduce inflammation levels. It is proven that not only rosemary has anti -inflammatory properties, but also gives a wonderful aroma and taste. While you do not need to run and buy rosemary oil supplements (we still need more research to confirm its safety), think about simple ways to include fresh and dried rosemary in your normal diet. For example, a simple egg sandwich with rosemary, tomatoes and feta can be a great way to start your day.
Read the original article about Eatingwell