Garlic is rich in allicin, which helps reduce inflammation and fight infections that can harm the lungs. This spice also promotes blood circulation and improves oxygenation in the body. The organic sulfur compounds in garlic can enhance detoxifying enzymes while balancing detox-supporting nutrients like glutathione. A diet containing garlic also reduces symptoms of poisoning, headaches, and colds.

How to use: Garlic is most effective when eaten raw or lightly crushed, as heat reduces its potency. Raw garlic can nourish gut bacteria, increasing nutrient absorption. An adult can eat about 3 cloves of garlic per day. People with sensitive digestive systems, stomach ailments, or those taking anticoagulants should consult their doctor before using this spice.

Ginger helps relieve nasal congestion and soothe the respiratory tract. Anti-inflammatory compounds like gingerol contribute to relaxing the respiratory system and clearing airways during colds, coughs, or respiratory illnesses like asthma. Individuals with digestive problems, breastfeeding women, or those taking anesthetic medications should consult their doctor before consuming ginger.

How to use: Ginger can be made into tea, chewed fresh, or used in stews and soups. Those who cannot tolerate raw ginger can add it to warm tea with honey for overall health benefits.

Turmeric is rich in antioxidants and contains curcumin, which can reduce oxidative stress and inflammation in the lungs, preventing chronic diseases like chronic bronchitis. Inflammation is the body's normal protective response to damage from pathogens. However, prolonged inflammation increases the risk of disease. Curcumin in turmeric has antioxidant properties that help remove cell-damaging free radicals from the body. This spice also supports the recovery process after infections.

Consuming turmeric may reduce premenstrual syndrome (PMS) symptoms in women, including cramps and nausea. Curcumin helps relieve menstrual pain.

How to use: Eat turmeric with a little black pepper to enhance curcumin absorption. Drinking a warm glass of turmeric milk before bed can boost the immune system. Using turmeric in curry sauces or stews is also beneficial for health.

Le Nguyen (According to Hindustan Times)