The word “superfood” gets thrown around a lot these days. Mostly, it’s for a good reason – nutritional powerhouse foods do exist. But if we’re looking for foods that truly fit the definition of a superfood, in every sense of the word, look no further than garlic, ginger and turmeric. They’ve even got the science to back up their superfood status.

What Makes These Foods So Special?

Garlic, ginger and turmeric make a potent anti-inflammatory and immune-boosting combination. They’re also all superfood stars in their own right, packed with health-boosting bioactive compounds.

Garlic

Garlic contains organosulfur compounds, which have antioxidant, anti-inflammatory and antimicrobial effects. These compounds get released when garlic cloves are chopped, crushed or chewed.

Regular garlic consumption is associated with a decreased risk of cancer, lower total cholesterol levels and improved blood sugar control. One study investigated the gene response after consuming garlic. They found that garlic consumption activated genes related to immunity and cancer, providing evidence of how garlic may have health-promoting benefits.

Ginger

Ginger contains several bioactive compounds, some of the most potent being polyphenols called gingerols. One of ginger’s most well-known benefits is treating nausea, especially during pregnancy. However, the bioactive compounds in ginger also have antioxidant and anti-inflammatory properties, which are crucial for immunity.

Human studies have shown the potential for ginger to impact inflammatory markers, which is especially relevant if you’re dealing with chronic inflammation. One study investigated gene expression after ginger supplementation in people with rheumatoid arthritis, an autoimmune and inflammatory condition. They found ginger can potentially improve symptoms by upregulating beneficial genes and downregulating detrimental genes, again suggesting pathways through which ginger might influence health.

Turmeric

Turmeric contains several bioactive substances, with curcumin being the most well-known and studied. However, curcumin makes up only 2-5% of turmeric, so there’s lots more to discover!

Research suggests that curcumin supplementation can affect some blood markers of inflammation and blood sugar control. Another study showed a positive effect of turmeric extracts on knee osteoarthritis symptoms. There isn’t much research on the health benefits of turmeric eaten as a food; however, because curcumin is extremely unstable when it’s isolated, eating turmeric as food might be the most valuable.

How to Add More Garlic, Ginger and Turmeric to Your Diet

You might already be familiar with mincing garlic in your cooking, but adding all three superfoods to your diet may help you meet your health goals faster. Given that they all offer benefits separately, it’s likely that combining them has the potential for even more benefits. Plus, their flavours combine perfectly in many different dishes.

Garlic, ginger and turmeric are all available fresh or powdered. Having powdered on hand can be helpful if you’re in a pinch, but try to choose fresh garlic, ginger and turmeric whenever possible. Fresh foods likely have more of their beneficial compounds than their powdered counterparts.

As a general rule, add 1-2 garlic cloves and a 1-inch piece of ginger and garlic to your dishes. For certain dishes, you may want to add more (like stir-fries and soups), and for others, you may want to add a bit less (like smoothies).

Here are some easy ways to add the superfood trifecta to your diet:

• Stir-fries: If you’re already mincing up garlic and onion for your stir-fried veggies, why not add fresh ginger and turmeric? Not only will it up the flavour of your meal, but you also up the health benefits. Grate fresh ginger and turmeric straight into your pan.

• Soup: Garlic, ginger and turmeric are a seamless addition to most soups. Their immune-boosting benefits are perfect for hearty winter soups. Mince or grate garlic, ginger and turmeric and add while you are sauteeing your soup base.

• Marinades: If you’re making a meat marinade, garlic, ginger, and turmeric are excellent additions. Marinades make your meat taste better, and they make it healthier because they decrease the formation of potentially harmful compounds while cooking.

• Salad dressing: Garlic, ginger and turmeric add flavour and extra health benefits to your salad dressings. If you make whisked dressings, simply mince or grate and stir in. If you blend your dressings, you can add whole cloves and pieces. 

• Immune-boosting tea: Steep garlic, ginger and turmeric into a powerful immune-boosting tea. If you find the garlic flavour too strong, omit the garlic and combine ginger and turmeric with lemon and a spoonful of honey. Roughly chop to expose more surface area to extract even more benefits.

• Smoothies: Ginger and turmeric add a deliciously fresh pop to your smoothies (perfect if you’re bored with your usual smoothie routine!). You can also add garlic to smoothies if you don’t mind the more intense flavour.

Get creative with different ways to add these superfoods to your diet. You may find some unlikely flavour combinations that you love! No matter how you eat them, if you’ve got them readily stocked in your kitchen or pantry, you’ll soon find they are a staple in your cooking.

Takeaway

Garlic, ginger, and turmeric are a superfood trifecta that lives up to the name. They’ve got science-backed anti-inflammatory and immune-boosting benefits, and they’re easy to add to your diet in numerous ways.