Anti-Inflammatory Benefits of Traditional Jewish Foods

When it comes to nutrition, many people are seeking ways to reduce inflammation in their bodies for better health and well-being. Inflammation has been linked to a variety of chronic conditions, such as arthritis, heart disease, and autoimmune disorders.

While modern diets and overly processed foods have been blamed for contributing to inflammation, what if the foods from our ancestors could help reduce it? Many traditional foods hold incredible anti-inflammatory benefits, rooted in the cultural and religious practices passed down for generations.

Here’s how you can embrace the anti-inflammatory potential of traditional Jewish foods to improve your health.

1. Challah (Whole Wheat and Traditional Variations)

Challah, the braided bread often enjoyed on Shabbat, can be made with whole wheat flour and even spelt flour (my personal favorite). These offer a good source of fiber. Fiber has been shown to help reduce chronic inflammation by supporting gut health and lowering the levels of pro-inflammatory cytokines.¹

Additionally, whole grains provide antioxidants that may help combat oxidative stress, a factor that contributes to inflammation.¹

2. Chicken Soup (Jewish Penicillin)

Chicken soup, often referred to as “Jewish penicillin,” has long been a comforting remedy for colds and flu. While it’s known for its soothing properties, there’s scientific evidence suggesting that chicken soup may have anti-inflammatory effects. The gelatin released from the bones during the simmering process contains amino acids like glycine and proline, which have been shown to reduce inflammation and promote joint health.

Furthermore, the vegetables commonly included—such as carrots, onions, and garlic—contain compounds that may help reduce inflammation in the body.

Healthy Jewish Chicken Soup Recipe

Ingredients:

• 1 whole chicken (about 3-4 lbs), cut into parts (or 3-4 chicken breasts with bones)

• 12 cups of water (or more to cover the chicken)

• 2 medium onions, peeled and halved

• 3 large carrots, peeled and cut into chunks

• 3 celery stalks, cut into chunks

• 1 parsnip, peeled and cut into chunks (optional but adds depth of flavor)

• 3-4 garlic cloves, smashed

• 1 bay leaf

• 1 teaspoon dried thyme or 3-4 sprigs fresh thyme

• 1-2 teaspoons sea salt, to taste (start with 1, then adjust later)

• 1 teaspoon black peppercorns

• Fresh parsley (optional, for garnish)

  Instructions:

  • In a large pot, combine the chicken, water, onions, carrots, celery, parsnip (if using), garlic, bay leaf, thyme, salt, and peppercorns.

  • Bring to a boil over medium-high heat, then lower the heat to a gentle simmer.

  • Skim off any foam or impurities that rise to the top. Simmer uncovered for about 1.5 to 2 hours, or until the chicken is fully cooked and the broth has rich flavor. You can adjust the heat as needed to maintain a gentle simmer.

  • Once the chicken is cooked, remove the chicken pieces from the pot and set aside to cool slightly.

  • Strain the broth through a fine-mesh sieve into a clean pot, discarding the vegetables and bones (or saving the vegetables for a second use if desired).

  • Shred the chicken from the bones (discard skin, bones, and any excess fat).

  • Add the shredded chicken back into the strained broth. Taste and adjust the seasoning (salt and pepper) as needed.

  • You can return the strained vegetables to the soup or use them in another dish.

  • If you want a richer flavor, you can also add some fresh chopped parsley at this stage.

  • To serve, ladle the hot broth in a bowl. Garnish with extra parsley if desired.

3. Tahini and Hummus

Tahini (ground sesame seeds) is commonly used in Middle Eastern-inspired Jewish dishes like hummus. Sesame seeds contain lignans, which are compounds with antioxidant and anti-inflammatory properties.²

The healthy fats in sesame also promote heart health, while the magnesium and calcium content can reduce the inflammatory markers associated with certain chronic conditions.²

4. Cabbage

A key ingredient in many Jewish dishes like cabbage salad, or stuffed cabbage rolls , is a cruciferous vegetable known for its anti-inflammatory effects. Cabbage is rich in sulfur compounds, particularly glucosinolates, which have been shown to reduce inflammation and may even help in the prevention of certain cancers.³

Cabbage is also a good source of fiber, which supports gut health and lowers inflammation.³

5. Beets

Beets, often served in Jewish cuisine, are a powerhouse of anti-inflammatory nutrients. They are high in betalains, a type of antioxidant that helps reduce inflammation. Studies suggest that consuming beets can improve blood flow and reduce the inflammatory response in the body.⁴

Beets also contain fiber, which helps with digestion and further supports reducing inflammation.⁴

6. Olives and Olive Oil

Olives and olive oil are staple ingredients in Mediterranean and Jewish cuisine. The monounsaturated fats in olive oil are known to have anti-inflammatory properties, and extra virgin olive oil contains oleocanthal.⁵ Olives also provide antioxidants that help reduce oxidative stress and lower inflammation markers in the body.⁵

7. Pomegranate

Pomegranate is often used in Jewish cooking during Rosh Hashanah. It is even delicious as a garnish for guacamole! This vibrant fruit is loaded with polyphenols. Polyphenols are antioxidants that have been shown to reduce inflammation.⁶

Studies suggest that the compounds in pomegranate may also help reduce markers of chronic inflammation, such as C-reactive protein (CRP). This specific marker shows up elevated on lab work when the body is experiencing metabolic stress or some sort of inflammation.

Pomegranate’s anti-inflammatory benefits help protect against heart disease, diabetes, and other inflammation-related conditions.⁶

8. Turmeric and Spices

Spices like turmeric (often used in Ashkenazi and Sephardic dishes) have been around in Jewish cooking and medicine for ages. Curcumin, the active compound in turmeric, is widely recognized for its potent anti-inflammatory and antioxidant properties.

Many Jewish dishes, including those in Sephardic cuisine, may include turmeric in marinades, stews, and rice dishes.

Traditional Jewish foods, rich in vegetables, fish, whole grains, and spices, offer a wealth of anti-inflammatory properties that can contribute to a healthier lifestyle. By incorporating these nourishing ingredients into your meals, you can enjoy the comfort and taste of traditional dishes while benefiting from their anti-inflammatory effects.

Whether you're seeking to reduce inflammation for general health, manage a chronic condition, or simply eat more nourishing foods, the age-old recipes of Jewish cuisine provide a flavorful and functional way to care for your body.

With Love,

Tav

REFERENCES:

1. Zhang, Feng, et al. “The Gut Microbiome: Linking Dietary Fiber to Inflammatory Diseases.” Medicine in Microecology, Elsevier, 30 Nov. 2022, www.sciencedirect.com/science/article/pii/S2590097822000209.

2. McCulloch, Marsha. “15 Health and Nutrition Benefits of Sesame Seeds.” Healthline, Healthline Media, 14 Feb. 2023, www.healthline.com/nutrition/sesame-seeds#TOC_TITLE_HDR_3.

3. Kubala, Jillian. “9 Impressive Health Benefits of Cabbage.” Healthline, Healthline Media, 6 Mar. 2024, www.healthline.com/nutrition/benefits-of-cabbage.

4. Ajmera, Rachael, and Daisy Coyle. “9 Impressive Health Benefits of Beets.” Healthline, Healthline Media, www.healthline.com/nutrition/benefits-of-beets.

5. Leech, Joe. “11 Proven Benefits of Olive Oil.” Healthline, Healthline Media, www.healthline.com/nutrition/11-proven-benefits-of-olive-oil.

6. Jantan , Ibrahim, et al. “Dietary Polyphenols Suppress Chronic Inflammation by Modulation of Multiple Inflammation-Associated Cell Signaling Pathways.” The Journal of Nutritional Biochemistry, Elsevier, 29 Mar. 2021, www.sciencedirect.com/science/article/pii/S0955286321000541.