Who would have thought that simply using different herbs and spices to flavor and enhance your food can increase the nutritional value of your meals and also provide amazing health benefits? Research shows that adding various spices to your meals is synonymous with promoting health and wellness, as well as increasing the nutritional value of your food without adding extra calories. Herbs and spices actually add more than just color and flavor, they also increase nutrient density, antioxidant activity, suppress certain cancers, exhibit antibacterial activity, increase your metabolism, lower blood glucose and fat levels , in addition to blocking the formation of AGEs (advanced glycation end products), agents that cause inflammation and aging.
The goal of using fresh, natural, whole foods is to create healthy meals that give you energy, vitality, improved immunity, and resistance to disease. If you’re in the process of gradually introducing your family (or yourself!) to this healthier way of eating, using herbs and spices to enhance the color and flavor of your meals can be your secret weapon to tempt finicky eaters. to try something new. ! Once your taste buds become sensitized to the flavors of real food once again, junk food and processed and packaged “fake” foods will lose their appeal.
Before I get into each specific spice or herb, here are some general benefits:
To inhibit inflammation caused by high blood sugar, as well as diabetic tissue damage, use cinnamon, cloves, allspice, apple pie spice, pumpkin pie spice, marjoram, thyme, and sage.
For increased antioxidant activity, try cloves, cinnamon, coriander, pepper, ginger, garlic, mint, oregano, parsley, sage, lemon balm, marjoram, cumin, and onion.
Great inflammation fighters are rosemary, black pepper, cumin, cloves, cinnamon, sage, turmeric, and basil.
So where do you start? I suggest you don’t worry so much about whether a particular herb or spice is supposed to be used with a specific food. Experiment, be adventurous, use a variety of different spices and herbs, and create the flavors that appeal to you. To give you an idea of the incredible health benefits that await you, here is a list (by no means exhaustive) of some spices and herbs that you can easily find in your health food store or supermarket and the disease-fighting properties they have. was found to contain:
Black Pepper: This spice aids digestion; it is useful in the treatment of epilepsy, depression and sinusitis. Black pepper contains piperine, which has been shown to improve the bioavailability of nutrients in other foods and spices. One study revealed that simply combining the curcumin in turmeric with piperine improved absorption by 2,000%. Combine black pepper with other herbs and spices that you use as often as possible to increase its effectiveness.
Cayenne pepper: Contains capsaicin that helps relieve pain and neuropathy, increases circulation and bile stimulation, improves digestion. There are several topical pain relief creams on the market that contain capsaicin. It also contains a powerful antifungal compound called CAY-1.
Cinnamon – Research has shown that half a teaspoon several times a day can effectively lower blood sugar and improve glucose metabolism, as well as lower cholesterol and triglyceride levels. This spice is very versatile – you can use it in whole-grain baked goods, cereals, oatmeal, yogurt, and even some Mediterranean meat dishes. It has many other benefits, including relieving muscle and joint pain, stimulating circulation, and antimicrobial properties that are effective against E. coli.
Clove: This oil from this spice has been used for many years as a folk remedy for toothaches. The reason is that it is antibacterial and slightly anesthetic. Studies have been conducted on its ability to prevent certain types of digestive cancer, as well as the toxicity of environmental pollution.
Cilantro: Reducing cholesterol levels, improving digestion and anemia, stimulating the production of insulin, which helps your body to properly process sugar, as well as lowering blood sugar levels are some of the benefits of this delicious herb.
Chili peppers: The main substance here is capsaicin, which is a very powerful anti-inflammatory compound that not only relieves pain, but also clears congestion and mucus from the lungs and nose (one bite of the capsicum can clear your head in no time! seconds!). Other benefits are the antibacterial action that prevents stomach ulcers, the reduction of cholesterol and triglyceride levels and the increase in metabolism, which favors weight loss.
Cumin – This delicious spice popular in Middle Eastern dishes has also become more popular thanks to TV chefs like Rachel Ray. It has been shown to unclog the waxy substance found in the brains of Alzheimer’s patients, promoting clear thinking and improving brain speed; it aids in digestion and is useful in the management of carpal tunnel syndrome.
Garlic: This is an absolute multitasking superstar! It has been shown to kill cancer cells and protect against many types of cancer; it is a natural antibiotic and antiviral agent that has even been effective against antibiotic resistant bacteria; has been used to treat and prevent colds, flu, yeast infections, acne; and produces hydrogen sulfide that prevents damage to the heart muscle.
Ginger – You may have heard of ginger’s ability to ease nausea, vomiting, morning sickness, and motion sickness, but its benefits go far beyond upset stomachs and digestive discomfort. Ginger is believed to improve circulation and relieve pain; useful to combat the side effects of chemotherapy; effective in the fight against cancer, arthritis and Alzheimer’s; promotes heart health and boosts the immune system.
Mustard Seed: Powdered mustard seed kills E. coli bacteria when added to ground meat, so powerful are its antimicrobial properties. It is also being studied for its ability to stop the growth of cancer cells. However, most prepared mustard does not contain the active compound, allyl isothiocyanate, which accounts for these benefits.
Nutmeg – This spice has traditionally been used to treat anxiety and sleep problems. Studies have shown that it possesses potent antidepressant qualities. This is another spice that has been found to have antibacterial activity that is especially effective against E. coli. It is believed to help lower cholesterol and blood pressure, increase circulation, and calm digestive problems such as nausea, vomiting, and diarrhea.
Oregano: This herb does more than make your pasta sauce sing! It has such powerful antibacterial properties that it has actually been found to be more effective than a common prescription drug. It is capable of killing insects in the intestines without harming the good bacteria. It is very powerful: 30 times more antioxidant activity than potatoes, 42 times more than apples, 12 times more than oranges and 4 times the antioxidant activity of blueberries. It has also been used effectively to combat yeast overgrowth.
Parsley – Most people consider parsley to be just a decoration on their plate. That couldn’t be further from the truth! Parsley has twice the iron of spinach and three times the vitamin C of oranges, plus many other nutrients. Contains volatile oils that inhibit tumor formation, especially in the lungs, as well as neutralize cancer-causing compounds in smoke from cigarettes and charcoal grills. It contains folate, a B vitamin, which is especially protective of the heart, and studies have shown that its vitamin C content is effective in protecting against rheumatoid arthritis.
Peppermint: Peppermint tea is soothing for an upset stomach and helps improve digestion. In fact, one study indicated that its oil may be effective in treating irritable bowel syndrome. It also inhibits bacteria and fungi, helps relieve asthma and allergy symptoms, helps with stress and fatigue, and shows promise in protecting against cancer.
Rosemary – Here is another herb with a long history as a folk remedy. The ancient Greeks used it to improve memory. It has been found to be both antibacterial and antifungal; boosts the immune system, improves digestion, increases circulation, and helps prevent blood vessel damage, making it helpful for heart health.
Sage: If the name of this herb makes you think it should make you smarter, you may be right! Studies have shown that it appears to promote brain function. Due to its powerful anti-inflammatory, antioxidant, and antimicrobial properties, it can also help fight asthma, atherosclerosis, and rheumatoid arthritis.
Thyme: Thyme has been used for centuries as an antiseptic. Studies have shown that it is very effective not only in killing bacteria and fungi, but also in preventing contamination of food by organisms that can cause diarrhea and other digestive problems.
Turmeric: Turmeric and curry powder contain a phytochemical called curcumin. This compound is being studied for its many possible benefits. Curcumin is effective in relieving menstrual cramps, reducing arthritic pain and brain plaque implicated in Alzheimer’s disease. Its anti-inflammatory and pain-relieving properties rival those of Motrin and hydrocortisone without the negative side effects. It is being studied for its ability to induce cell suicide in cancers, particularly melanomas. It is also a natural liver detoxifier.
These are just a few of the many wonderful herbs and spices you can use to make your meals more exciting and flavorful, while also improving your health.