This time of year is such a treat for our noses!  The crisp autumn air swirls around October’s pleasant spicy aromas.  Gentle breezes riddled with cinnamon, cloves, nutmeg, and ginger prompt us to reflect on our favorite fall-time memories and treats: cinnamon rolls, pumpkin pie, apple cider.  As a foodie, I propose a tiny correction to the old adage: Sugar, spice, and everything nice… That’s what autumn is made of.

In addition to all the comforting smells and cozy flavors, autumn spices also provide an array of health benefits.  Science is just beginning to discover how wonderful herbs and spices can be in preventing inflammatory conditions and chronic diseases, such as cancer, diabetes, and Alzheimer’s disease.

Like Disney Pixar’s crime-fighting family of superheroes, there are also 5 members in your spice cabinet with unmatched disease-fighting powers.  Until now, perhaps these superheroes have gone unnoticed. Allow me to re-introduce you to your favorite autumn flavors as the Anti-Inflammatory Incredibles:

  1. Cinnamon: This warm and homey spice is best known for improving blood sugar control. However, science also suggests that cinnamon’s superpowers can also improve circulation and cholesterol levels. Some studies show that just smelling cinnamon can boost brain function!
  2. Ginger: This zesty, immune-boosting spice is famous for soothing tummy troubles. But ginger can also help alleviate swelling associated with arthritis and inhibit the development of colorectal cancers.
  3. Tumeric: Gorgeously orange and delightfully peppery, this spice is a safe and effective treatment for inflammatory bowel disease (IBD) and arthritis. Tumeric has also been shown to improve liver function and can inhibit tumor formation, making it a cancer-fighting ninja.
  4. Chili Powder: Red, hot, and fiery- everything you could want in a spice! Besides fighting off inflammation, this beauty is the ultimate fighter of Type 2 Diabetes. Chili is also a champion of heart health and can help improve cholesterol levels and lower blood pressure.
  5. Saffron: This vibrant spice will brighten up your day! Saffron has been shown to prevent and treat mood swings and depression, along with helping to alleviate chronic inflammation.

Spices are proof that big things come in small packages! However, these little anti-inflammatory, disease-fighting superheroes can’t do the hard work all alone. To help these little powerhouse spices to do their job, it is important to eat a diet low in refined sugars, and high in fiber, healthy fats and lean protein. Unfortunately, this means that packing on the sugary desserts this fall just isn’t going to do the trick. Instead, cut back on the sugar and enjoy the same fall flavors in healthier options, such as these delicious Pumpkin Pecan Muffins!