There is now ample evidence that spices and herbs possess antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities as well as properties that affect cognition and mood. Cooking with spices enhances food flavor, color, and palatability. Black Pepper Black pepper is a common spice known as a source of antioxidants, or a substance that can prevent damage to your body’s cells. Some studies show the potential of black pepper’s most active component, piperine, as potentially scavenging free radicals, which are substances in the body that contribute to damage to cells in your body, also known as oxidative stress. More research is needed to determine the health benefits of black pepper. But don’t let that stop you from adding freshly ground pepper to dishes—pepper is an easy and accessible way to add flavor to meats, vegetables, dressings and more. Turmeric Turmeric has a history of medicinal use dating back at least 4,000 years. This herb is used widely in Southeast Asian cultures, though its popularity is now worldwide—and the focus of thousands of studies into its potential health properties. Turmeric is a rhizome, or rooted plant, that is a bold, bright yellow color. One of the most studied compounds in turmeric is curcumin, with other related compounds called curcuminoids. These components of turmeric have antioxidant, anti-inflammatory, antiviral, antibacterial and antifungal properties. Some studies show curcumin has potential activity against cancer, diabetes, arthritis and Alzheimer’s disease. Turmeric and curcumin extracts are now commonly found in tablet or capsule form in health food stores and drug stores. As with any alternative medicine or treatment, it’s best to talk with your health care provider when you’re adding any supplements or vitamins to your routine, as some over-the-counter supplements may interact with prescription medications. An easy way to add turmeric to your diet is to add it to foods. Consider the following additions to your regular kitchen roundup: Add turmeric to a pot of rice or pilaf. Combine turmeric with roasted root vegetables. Add it to egg or tofu scrambles. Use it in soups. Blend fresh turmeric root into a smoothie. Try turmeric brewed as tea. Cayenne Pepper Cayenne pepper often takes the heat—and the potential beneficial health properties – from capsaicin, a phytochemical that gives chili peppers their heat. In addition to boasting vitamins A and C, cayenne peppers may be used for pain relief. Red peppers may have the potential to decrease appetite. Cinnamon This warming, sweet spice contains antioxidants and can be used to flavor foods without adding extra sugar. Top applesauce or yogurt, or add to peanut butter toast for something extra scrumptious. Additionally, two small studies showed people with Type 2 diabetes had modest improvement in lowering blood glucose levels with cinnamon supplementation, but cinnamon is not a replacement for the proven standard of care. Consider adding cinnamon to whole grain muffins, waffles or pancakes. Cinnamon also makes a flavorful addition to savory dishes, including some chili recipes and meat-based dishes. Ginger Ginger is a spicy herb similar to turmeric that has been used for centuries. Many people consume ginger—as ginger ale, ginger chews or ginger capsules—to alleviate nausea and vomiting caused by morning sickness during pregnancy, chemotherapy and seasickness. Beyond its use as a potential therapeutic agent, ginger makes a wonderful earthy and zesty addition to dishes. This root pairs well with both savory and sweet dishes. Consider adding it to other root vegetables, such as carrots and sweet potatoes, or seafood, pork and chicken dishes. Ginger is commonly used in holiday favorites, like gingersnap cookies, and can be brewed into a tasty, warming tea with honey and lemon. Garlic This powerful plant and spice can pack a punch when added to recipes. Sliced, pressed, crushed or whole, garlic adds significant aroma and flavor to recipes. In addition to its wonderful flavor, the therapeutic benefits of garlic have been widely studied. Garlic boasts antioxidant capacity, anti-inflammatory properties and a potential lipid-lowering effect. Although garlic is available in supplement form as capsules, consider a food-first approach by eating a diet rich in nutrient-dense fruits and vegetables and flavored with diverse herbs and spices, including garlic. Talk with your primary care provider about any recommended supplements to best manage your health and how they might interact with any prescription medications. Peppermint Peppermint is a common flavor—and if you’ve ever grown this fresh herb, it has the potential to take over a garden. While peppermint and peppermint oil have been used to relieve certain digestive problems, including irritable bowel syndrome, sinus infections and headaches, more studies in humans are needed to confirm the explicit health benefits of peppermint and peppermint oil. Talk with your primary care provider to determine if peppermint oil could be a complementary herb to help control symptoms. Similarly, peppermint has the potential to cause heartburn or exacerbate symptoms of GERD, so tread lightly if you suffer from heartburn. Peppermint may have certain antimicrobial and antiviral qualities. Brew a peppermint tea and taste this enlivening herb at its finest. The smell may help alleviate nausea and clear sinus passages when you have a cold. Health Benefits of Spices In addition to their delicious flavour, spices also provide a range of health benefits. Here are some of the health benefits of spices: Anti-inflammatory properties: Many spices, such as turmeric, ginger, and cinnamon, have anti-inflammatory properties that may help reduce inflammation and pain associated with conditions like arthritis and inflammatory bowel disease.Antioxidants: Spices are rich in antioxidants, which help protect the body from cellular damage caused by free radicals. Examples of antioxidant-rich spices include cloves, cinnamon, and oregano.Blood sugar regulation: Some spices, such as cinnamon and fenugreek, have been found to help regulate blood sugar levels in people with diabetes. This may be due to their ability to improve insulin sensitivity and glucose metabolism.Digestive health: Spices like ginger, fennel, and peppermint have been traditionally used to help alleviate digestive issues like bloating, gas, and indigestion. These spices may help stimulate digestion and reduce inflammation in the digestive tract.Immune system support: Many spices, including garlic, turmeric, and oregano, have antimicrobial properties that can help support the immune system and fight off infections.Brain health: Some spices, such as saffron and rosemary, have been found to have cognitive-enhancing properties that may improve memory and cognitive function. Not only are spices excellent for overall wellness, but many cultures have been using them for centuries as part of traditional remedies! They may not be a magical cure-all, but they can be an enjoyable and flavorful way to support your overall health and well-being. Remember that they should not be viewed as a replacement for medical treatment or advice from a healthcare professional. References: Health wellness and Prevention University of Maryland Medical system https://health.umms.org/2023/01/03/cooking-with-spices/ https://www.thefoodpocketguide.com/2023/04/cooking-tips/health-benefits-of-spices/
