POWERFUL HEALTH BENEFITS OF HERBS AND SPICES

 

Spices play a significant role in the way we cook and consume our food. Every spice has its own flavoring and essence, and its addition or omission can make a big difference in the taste of our meals. There are many spices we use in our day to day cooking, such as garlic, ginger and turmeric. 

The health benefits of spices are often overlooked, and only seen as flavor enhancers, but certain healthy spices may hold the key to disease prevention.

Spices are concentrated sources of antioxidants, and known to have several health benefits. It is the addition of spices, that make traditional home-cooked food one of the healthiest meals. Spices come with notable nutritional values and provide some major health benefits.  Many were celebrated for their medicinal properties, long before culinary use.  Modern science has now shown that many of them do indeed carry remarkable health benefits.

Some of the best spices can be found at our local market.

 Cinnamon

Cinnamon is a popular spice, found in all sorts of recipes and baked goods.  This popular spice comes from the bark of the cinnamon tree.

Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood.  This is especially great in its effects on blood sugar levels.

Cinnamon may also provide heart-healthy benefits by reducing high cholesterol and triglyceride levels.  This is important for people with diabetes who are at greater risk for developing heart disease.

Peppermint

Peppermint has a long history of use in folk medicine and aromatherapy.  As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects.

Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome (IBS), and also peppermint in aromatherapy can help fight nausea.  It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements.  It also helps to reduce abdominal bloating which is a common digestive symptom.

Turmeric

Turmeric ranks very high on the list of the world’s healthiest spices.  Turmeric is known for its anti-inflammatory properties, also it has been known for its ability to help with depression and act as an antiseptic and cancer fighting agent.  Turmeric contains several components with medicinal properties, the most important of which is curcumin, and is best known for its use in curry dishes.  It is this spice that gives curry its yellow color.

 Research suggests that Curcumin, a substance with powerful anti-inflammatory effects, may reduce inflammation in the brain.   

Additional research has shown that curcumin, the active ingredient, has major benefits for many aspects of health such as reducing pain and swelling in people with arthritis.

Cayenne Pepper

Cayenne pepper is a type of chili pepper used to prepare spicy Mexican, Creole and Cajun dishes.  The active ingredient in it is called capsaicin.  This is what makes them spicy, and increase fat burning.  Capsaicin is a common ingredient in many commercial weight loss supplements for this reason.  Capsaicin is found to help reduce appetite and may have anti-cancer properties.

Although people often associate spicy foods with stomach upset, research has shown that eating cayenne pepper can also help restricting the growth of an ulcer-causing bacteria, reducing excess stomach acid and increasing blood flow.

 By applying creams with capsaicin directly on joints and muscles provide relief for people who suffer from joint pain.

Ginger

Ginger is a popular spice used in several forms of alternative medicine. Ginger is a tropical plant that has been used over the years to treat stomach upset, diarrhea and nausea, and has anti-inflammatory properties.  It comes in a variety of convenient forms, such as candies, teas and capsules.  Ginger can also be bought in powdered form at the local grocery store, or buy it fresh and grate for recipes.

Research has found that ginger is effective at calming pregnancy related nausea and stomach upset after surgery.  Ginger has found to cut the severity of motion sickness or prevents the sickness altogether.  Ginger also appears to have strong anti-inflammatory properties, and can help with pain management. 

Fenugreek

Fenugreek was commonly used in Ayurveda, particularly to enhance libido and masculinity.  Recently, it has become a common household spice and thickening agent.  It can also be found in products, such as soap and shampoo.

Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile, slightly sweet and nutty taste.

While its effects on testosterone levels are inconclusive, fenugreek does seem to have beneficial effects in controlling blood sugar.   Fenugreek has been shown to improve the function of insulin, leading to significant reductions in blood sugar levels.

Breast milk is the best source of nutrition for baby’s development, however, some mothers may struggle to produce enough. While prescription drugs are commonly used to boost breastmilk production, research suggests that fenugreek may be a safe, natural alternative.

 Garlic

We are all familiar with the strong smelling bulb used in cooking.  By eating this strong smelling bulb, frequently used in cooking, protects our heart from changes that can lead to heart disease.  Throughout ancient history, the main use of garlic was for its medicinal properties. Garlic in known to combat sickness and improve heart health.

We now know that most of these health benefits are due to a compound called allicin, which is also responsible for garlic’s distinct smell.  Studies have found that garlic supplementation is well known for combatting sickness, including the common cold, and significant reductions in blood pressure for people who suffer from high blood pressure. Adding more garlic to our diet could be incredibly helpful if we are prone to getting colds.  There is also convincing evidence for beneficial effects on heart health.

Researchers have linked garlic intake with keeping blood vessels flexible, especially in women.  In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.  Garlic is a key ingredient in the Mediterranean diet, which has been recommended by heart doctors.

Cloves

Cloves are best known as a sweet and aromatic spice, but they have also been used in traditional medicine. Cloves contain fiber, vitamins, and minerals, so using whole or ground cloves to add flavor to our food can provide some important nutrients.

Cloves are antioxidants and are rich sources of minerals, omega-3 fatty acids, fiber and vitamins and minerals. Clove oil is one of the richest sources of antioxidants.

 In aromatherapy, it is used as an antiseptic and pain reliever especially for toothaches and stomach pain.  It is often mixed with other oils to treat various disorders.  People who have trouble sleeping can apply some warm clove oil along with sesame oil on the forehead to feel calm and relaxed.

Nutmeg

 It is a popular spice used in cooking across the world and it is also famous for its health benefits. In ancient times, nutmegs were used for numerous remedies to improve health, including its ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function,  and improve blood circulation.

Caring for Spices

To get the most out of our spices we must make an effort to care for them properly.

It is recommended to buy whole spices and grind them.  This will ensure that the spices will be fresh and flavorful. The ground versions tend to lose flavor faster than the whole version.

Spices are to be stored in tightly sealed containers, preferably glass, away from light, heat and moisture.

Spices last a while, but they lose their flavor over time, so buy them in usable quantities.