Top 5 Spices for Health

Herbs and spices not only punch up food’s appeal, they also can boost your immune system to help your body fight disease. Some herbs and spices have specific benefits, such as calming an upset stomach or aiding in blood sugar control. It’s no coincidence that countries, such as China and India, which focus on a veritable medicine chest of colorful, powerful herbs and spices at the center of their recipes and dishes, have lower rates of many chronic diseases. These potent plant flavorings, which are naturally void of sodium, sugar and fat, also help keep food from spoiling due to their anti-microbial properties.

Spice up your diet with EN’s top 5 picks.

1. Tumeric. Derived from the plant Curcuma longa, a member of the ginger family, tur-meric is perhaps the most celebrated spice in the scientific community for its health benefits. Curcumin, one of the three naturally occurring phytochemicals found in turmeric, is responsible for the spice’s char-acteristic yellow color—and its health benefits.

Scientists have linked curcumin with protection against cognitive decline, cancer, and heart disease; im-proved lipid and glucose metabolism in individuals with type 2 diabetes, and reduced swelling in individuals with arthritis. India, a country which tends to use tumeric more frequently, has one of the lowest risk of colo-rectal cancer in the world, and a 4.4 times lower rate of Alzheimer’s than American adults aged 70-79. Turmeric adds a warm, earthy aroma and flavor to poultry, seafood and vegetables dishes, including curries and chutneys. While there is no clear dosage established for turmeric, experts suggest about 1,500 milligrams (2/3 teaspoon) of turmeric provides biologic activity in the body.

Spinach Basil Pesto

2 c baby spinach

1 c basil leaves

1 clove garlic

1⁄4 c pine nuts, toasted
and cooled

Pinch sea salt

Pinch red pepper flakes

Zest of one lemon

1⁄4 – 1⁄3 c olive oil

1⁄3 c freshly grated
Parmesan cheese

  1. Place baby spinach, basil, garlic, pine nuts, salt, red pepper flakes, and lemon zest in the container of a food processor or blender. Pulse until the mixture is chopped.
  2. Drizzle in olive oil and process until thick and smooth.
  3. Pour the mixture into a bowl and stir in
    Parmesan cheese.
  4. The pesto will keep, covered, in the refrigerator for 4 to 5 days.

Makes 1 ½ cups

Nutritional Information per ¼ c serving: 147 calories, 4 g protein,
2 g carbohydrates, 15 g fat, 1 g fiber, 137 g sodium.

Recipe courtesy Lisa Samuel, RD

2. Cinnamon. One of the oldest known spices, cinnamon (Cinnamomum verum) is available in over one hundred varieties. It is derived from the brown bark of the cinnamon tree, and available in tubular form (a quill, or cinnamon stick) or ground powder. Studies have shown cinnamon provides antioxidant, an-ti-inflammatory, and antimicrobial effects.

And more recent research suggests it may have blood glucose-lowering effects for people with diabetes. A 2009 study in the Journal of the American Board of Family Medicine found that adding 1 gram cinnamon (1/5 teaspoon) to one’s daily diet, combined with usual care of medicine and doctor’s follow-up, lowered hemoglobin A1C (HgA1C, a measurement of blood glucose control over time) by 0.83 percent, compared to usual care alone, which lowered HgA1C by 0.37 percent.

Cinnamon is commonly used in baked goods, breakfast cereals, and beverages, but is also a delicious ad-dition to baked beans and Middle Eastern recipes.

3 Basil. Historically referred to as the “king of the herbs,” basil (Ocimum basili-cum) is popular in many global cuisines, including Italian and Thai. Basil leaves contain several health-promoting essential oils, including eugenol, which has shown anti-inflammatory properties similar to over-the-counter non-steroidal medications (i.e. ibuprofen). Several studies also reveal basil’s an-ti-bacterial properties, which limit the growth of saphylococcus,enterococcus, shigel-la and pseudomonas—strains of bacteria that threaten food safety. Fresh or dried basil is a flavorful addition to tomato and pasta dishes, stir-fries, soups, and salads.

4 Pepper
. This family of hot spices (Capsicum genus), including chili pepper, African chilies, paprika, and cayenne pepper, adds potent flavor to your cooking, as well as health benefits. Hot peppers are a concentrated source of capsaicin, which studies suggest has cancer-protective, anti-inflammatory, and pain-reducing effects. Preliminary research also indicates it may act as a blood thinner. Add pepper to stir-fries, stews, and egg dishes for an added kick of flavor and health rewards.

5 Mint. Plants in the Mentha genus include 25 different species with varieties such as pepper-mint and spearmint. Several randomized controlled trials have found that peppermint may treat digestive dis-orders by relaxing the smooth muscles surrounding the intestines. Peppermint contains rosmarinic ac-id, which exhibits several actions that are beneficial in the treatment of asthma, such as lowering inflammation. With its cooling flavor, mint is a refreshing addition to salads, smoothies, and hot beverages.

—McKenzie Hall, RDN

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