Lifestyle
The #1 Herb to Decrease Inflammation, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
Adding rosemary to your diet regularly may aid in reducing inflammation.
Rosemary is rich in antioxidants and compounds that are beneficial for cellular health.
Try adding fresh or dried rosemary to your favorite dishes or in a dipping sauce.
Inflammation is a natural response by the body to injury or infection, and to some extent, it is inevitable. If you’ve ever slammed your finger in a door or stubbed your toe, you’ve experienced acute inflammation—a short-term protective process that aids in healing. However, not all inflammation is beneficial. Chronic inflammation, which persists over time, can be incredibly harmful to your health and has been linked to numerous serious conditions such as diabetes, cardiovascular disease, mental health disorders like depression, and even certain types of cancer. According to research, chronic inflammation is a contributing factor in nearly half of deaths worldwide.
Amber Pankonin, M.S., RDN, a registered dietitian and certified executive chef at Stirlist, highlights, “It’s important to remember that both genetics and diet can play a role in inflammation and disease. There are several studies that can point to how certain nutrients like heart-healthy oils, polyphenols and antioxidants may help reduce inflammation in the body. However, chronic inflammation has been linked to diseases like cancer, obesity, heart disease, diabetes and even depression.” While undoubtedly concerning, there’s also good news. Many factors influencing chronic inflammation, such as diet, stress levels, sleep quality, and even environmental exposures, can often be addressed with proactive measures.
One simple yet powerful step to combat chronic inflammation is incorporating anti-inflammatory foods and herbs into your meals. Among these, rosemary stands out as a dietitian-recommended herb known for its potential to help reduce inflammation. Best of all, rosemary is affordable, widely available, and easy to use, costing only about $2 to $3, making it an accessible addition to your kitchen arsenal. With its potent properties, this humble herb may be your secret weapon in promoting better health.Want to learn more about why rosemary is the #1 herb dietitians recommend to decrease inflammation? Keep reading to find out more.
Rosemary for Reducing Inflammation
Rosemary, or Rosmarinus officinalis L., makes the list of one of the 14 herbs and spices dietitians recommend you eat and also happens to be the No. 1 herb to help decrease inflammation. While its beautiful green hue may captivate your eye (and its aroma and flavor certainly will enhance your meals), rosemary is also packed with a slew of phytochemicals, or compounds that offer positive health benefits to the body, such as antioxidants.
Pankonin shares, “Rosemary contains polyphenols that can exert anti-inflammatory effects by targeting different pathways involved in the inflammatory response. Specifically, rosemary contains compounds that can suppress cytokines, which control inflammation in the body. Rosemary is also rich in antioxidants, which can help neutralize free radicals and reduce oxidative stress, which can improve cell health.”
A research review evaluated the available research on rosemary and its role in nervous system disorders. Scientists found that rosmarinic acid and carnosic acid present in rosemary contain the most medicinal effects among the phenolic compounds. These compounds exhibited anti-inflammatory and antioxidant benefits that helped not only treat inflammation, but other conditions as well. Scientists concluded that rosemary should be considered as an alternative therapy for treating inflammation, pain, anxiety and memory disorders. However, since research available in this area is often conducted on animals, there is a need for more clinical studies before we can extrapolate results to humans.
More research explored rosmarinic acid and its use in the prevention and treatment of cancer due to its antioxidant properties. Antioxidants help rid your body of free radicals, which can cause cell damage and exacerbate tumors over time. Scientists concluded that rosmarinic acid should be considered as an additional treatment in cancer prevention since data is showing rosmarinic acid not only decreased chronic inflammation, but also oxidative stress and tumor growth.
Since the majority of this research has been conducted on animals, it’s important to consider safety for humans and what science is available so far on this topic. Another review found that both rosemary extract and rosemary essential oil are considered safe and may have beneficial nutritional properties for the drinks they evaluated. While both rosemary extract and oil demonstrated positive antioxidant activity, the oil showed more activity.
The Food and Drug Administration has deemed rosemary as an ingredient that is generally recognized as safe (GRAS) for human consumption and use in products. That said, it’s important to speak with your health care team before adding a new supplement or oil into your routine. But luckily, you don’t need to wait on adding fresh and dried rosemary into your eating pattern!
Tips for Including Rosemary in a Healthy Eating Pattern
Rosemary can be a delicious addition to a healthy eating pattern. While many recipes call for fresh rosemary, Pankonin shares that dried can make a nice swap if you’re out of fresh. She says, “If you can’t find fresh rosemary for a recipe, use the 3-to-1 ratio rule. If a recipe calls for 3 teaspoons or 1 tablespoon of a fresh herb, use 1 teaspoon dried in its place. Dried herbs are typically more potent than fresh.”
If you’re new to rosemary, consider these tips from chef Pankonin:
Swap in rosemary when seasoning or marinating. If using in a marinade or sous vide, you can add a few sprigs. If you’re using it to season a protein like meat or tofu, remove the leaves from the stem and roughly chop. Combine the chopped rosemary leaves with salt and pepper to create a flavorful rub, like in our Rosemary Chicken with Sweet Potatoes.
Sprinkle rosemary on vegetables when roasting. Vegetables like potatoes, parsnips, turnips and cauliflower can be seasoned with oil, salt, pepper and rosemary to make a delicious side dish. These Garlic-Rosemary Mushrooms are also a great addition to your plate.
The Bottom Line
Adding herbs like rosemary to your eating pattern can be a great option to help better your health and lower inflammation levels. Not only has rosemary been shown to have anti-inflammatory properties, it also provides a wonderful aroma and flavor. While there is no need to run out and purchase a rosemary oil supplement (we still need more research to confirm its safety), think about simple ways you can incorporate fresh and dried rosemary into your regular diet. For example, a simple Egg Sandwich with Rosemary, Tomato & Feta can be a great way to start your day.
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