If you’re on a mission to reduce inflammation, you’re not alone. Chronic inflammation is at the root of many health symptoms, including fatigue, joint pain, and stomach upset—just to name a few examples. Fortunately, there are plenty of foods that fight inflammation, from fruits to tea. But what about herbs, a key component of delicious and colorful dishes? As it turns out, herbs can boost the anti-inflammatory potential of a meal, and there’s one that’s particularly helpful. Ahead, a registered dietitian calls out the best herb for inflammation, including how it works in the body, and ways to eat it at home.
- Madeline Schneider RDN, LDN, registered dietitian and founder of The Nurtured Nutritionist
Best Herb for Inflammation
If you want to boost the anti-inflammatory potential of your meals, reach for rosemary. The lemony pine-like herb contains phytochemicals (more specifically, phenolic compounds) that provide anti-inflammatory and antioxidant properties, according to Madeline Schneider, RDN, LDN, registered dietitian and founder of The Nurtured Nutritionist.
If you’re unfamiliar with phytochemicals, they’re “naturally-occurring bioactive chemicals found in plants that provide health benefits to the body,” explains Schneider. In rosemary, the main anti-inflammatory phytochemical is carnosic acid, which “works by activating enzymes that make up the body’s natural defense system against inflammation,” says Schneider. It also targets inflammatory cytokines (a type of protein), which cause inflammation in the body, notes Schneider.
But carnosic acid doesn’t work alone. Rosemary also contains rosmarinic acid—a phenolic compound that boasts “anti-inflammatory and antioxidant properties, thereby reducing oxidative stress and inflammation in the body,” per Schneider.
It’s worth noting that rosemary, like other herbs, is eaten in small amounts in dishes—so simply adding it to your meals won’t completely conquer all inflammation. As Schneider notes, it would take unrealistically large amounts of rosemary to significantly help with inflammation. “That’s why eating a well-balanced diet with a variety of nutrient-dense foods can help you better meet nutrient needs [and] provide health benefits, such as lowering inflammation, over time in a cumulative effect,” notes Schneider.
With that in mind, it’s more practical to focus on a diet rich in anti-inflammatory foods—and then find opportunities to incorporate rosemary for additional flavor and benefits.
More Rosemary Health Benefits
“Beyond fighting inflammation, rosemary also provides many other health benefits,” shares Schneider. This includes “antimicrobial properties to help fight infection, antioxidants to help fight cellular damage, antitumorigenic properties to slow the growth of cancer cells, and neuroprotective benefits,” explains Schneider.
How to Eat More Rosemary
“Rosemary can be added to dishes as a fresh or dried herb,” says Schneider. Need some inspiration? Check out these ideas for using rosemary at home.
Make Rosemary Tea
“Enjoy the aroma and health benefits of rosemary by making herbal tea,” suggests Schneider. Here’s how: Steep a fresh rosemary sprig in boiling water, let steep for 10 to 15 minutes, add flavoring ingredients such as lemon juice or honey, remove the sprig, and enjoy, per Schneider. (Bonus: Honey offers impressive anti-inflammatory benefits, too.)
Season Meat With Rosemary
“Chop rosemary leaves to add to a meat marinade or rub,” recommends Schneider. It works especially well with chicken thighs or lamb chops, complete with a side of hearty roasted vegetables.
Infuse Oil
For an easy way to add rosemary to dishes, infuse the herb into cooking oil, per Schneider. Simply place a few sprigs of fresh rosemary into olive oil, then let sit for about two weeks. To speed up the process, gently warm olive oil and rosemary in a pot for about 10 minutes, then let it steep for one hour. According to Schneider, you can use rosemary-infused olive oil just as you would regular olive oil: as a dip for crusty bread, a drizzle for roasted vegetables, or a cooking oil for eggs.
Use It In Baked Goods
If you prefer savory treats, try your hand at a Garlic and Rosemary Focaccia or Herb and Cheese Crackers. Rosemary also works in olive oil cake, Lemon Shortbread Cookies, or other baked goods that have savory or citrus-y notes.
