ADD SOME SPICE TO YOUR LIFE FOR SUPER HEALTH BENEFITS
Certain spices can add loads of flavor to your food while also boosting your health. Plus they can help reduce the amount of salt and fat in your recipes while adding next to no calories.
Most spices have strong flavors and come from tropical plant and tree parts—seeds, fruits, roots, buds, stems and bark—and are usually available in dried forms.
Here are excerpts from the February 2016 Harvard Health Letter article Can everyday spices make you healthier?
“Spices are underused, but it would be very easy to take advantage of them and improve health,” says Dr. Lipi Roy, an internal medicine physician at Harvard-affiliated Massachusetts General Hospital.
There are few large randomized trials that demonstrate spices’ health effects. But many studies in animals suggest that several spices offer benefits. So instead of flavoring your food with salt and butter, which can contribute to high blood pressure and heart disease, consider using the following spices:
Turmeric
You probably know the golden color of turmeric from its use in curry powder and mustard. Turmeric contains the phytochemical curcumin, which may have anti-inflammatory, anti-cancer, and antioxidant properties. “Turmeric is currently being studied in human clinical trials for colon and pancreatic cancers, Alzheimer’s disease, blood disease, and psoriasis,” says Dr. Roy.
- Try turmeric on vegetables such as Brussels sprouts, on brown rice or quinoa, or in chicken noodle soup.
Coriander
Coriander is ground from seeds that come from the plant and herb known as cilantro. It may have anti-inflammatory, antibacterial, anti-allergic, and antioxidant properties. “This may have anti-anxiety properties, too, and it can help lower cholesterol and aid digestion, explains Dr. Roy.
- Try coriander in turkey meatballs or mushroom burgers, or sprinkle it on baby arugula salad.
Paprika
Paprika can be made from any number of ground, dried red peppers, such as red bell peppers or chili peppers. It contains a phytochemical called capsaicin, which makes peppers hot. Paprika is mild, however, and has antioxidant properties. “It may decrease the risk for cancer and heart disease,” says Dr. Roy. It may also help alleviate gas, increase immunity, and decrease cancer cell survival. [Cayenne pepper is also made from chili peppers and is used to prepare “spicier” dishes.]
- Try paprika on top of eggs or grilled shrimp, in tomato sauce or salsa, or as a rub for meats.
Cumin
“Cumin may help fight infection and many types of cancers, and improve digestion, headaches, and skin disease,” says Dr. Roy. It contains thymoquinone, a phytochemical with antioxidant and anti-inflammatory effects. That means it has the potential to help “any chronic disease where there’s excess inflammation,” such as cancer and some bowel disorders, says Dr. Roy.
- Try cumin in lentil soup, on top of broiled salmon, or on whole-wheat pasta.
Cinnamon
Cinnamon contains cinnamaldehyde, a phytochemical that may fight viruses, lower blood sugar and ward off diabetes, lower cholesterol, and protect against neurodegenerative diseases. “It lowers the viral load, and some evidence indicates that it may reduce the rate of progression of Alzheimer’s disease,” says Dr. Roy.
- Try cinnamon in any dessert, on top of cooked fruit, or sprinkled in oatmeal or turkey chili.
Ground ginger
Ginger is a powerful anti-inflammatory and has been studied for its effects in relieving motion sickness symptoms. “Ginger also helps arthritis inflammation, and it may protect against colorectal cancer and ovarian cancer. It may also boost the immune system, which will help you fight off infection,” says Dr. Roy. A word of caution: ginger may interfere with blood thinners and diabetes medications, so speak with your doctor before consuming this spice.
- Try it on top of acorn squash, sprinkle it on salads, or add it to stir-fries.
Here are a couple of more spices that can both improve the flavor of food and also carry remarkable health benefits from the June 4, 2017 Healthline article by Joe Leech, MS 10 Delicious Herbs and Spices With Powerful Health Benefits
Fenugreek
Fenugreek was commonly used in Ayurveda, particularly to enhance libido. While its effects on testosterone levels are inconclusive, fenugreek does have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin. Human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics.
Garlic
Throughout ancient history, the main use of garlic was for its medicinal properties.
We now know that most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell.
If you often get colds, then adding more garlic to your diet could be incredibly helpful.
There is also convincing evidence for beneficial effects on heart health. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%. Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure. In one study, it was just as effective as a blood pressure lowering drug.
Finally here is Harvard’s Dr. Roy again:
How much spice is right for food?
There’s no wrong way to spice up your food. Dr. Roy advises experimenting: try several spices in the same dish, such as adding black pepper, cumin, and chili powder to lentil soup. How much spice do you need to reap the health rewards? “A really small amount. These spices are potent, so all it takes per serving is a dash or an eighth of a teaspoon. The key is to use spices regularly and not just once a month,” says Dr. Roy