Who said healthy food tastes bad? With proper knowledge and some practice, you’ll be preparing delicious meals that keep your health at its peak. You will also learn some useful tips and recipes to maximize the health benefits of these spices.
Welcome to the world of spices!
Spices flavor our food, nurture our body, and make cooking much more interesting.
In this article, we present you 5 herbal health-bombs that can turn every boring dish into a tasty superfood. You will also learn some useful tips on how to maximize the health benefits of these spices.
Turmeric—Protects Your Gut, Joints, and Brain from Inflammation
This Indian spice is so versatile and healthy that natives call it their “solid gold” (its color also fits the nickname). Turmeric gives a vivid yellow color to dishes, but its main purpose is far from decorative. Ancient Ayurvedic medicine acknowledges turmeric as one of the healthiest plants on Earth; modern studies have just started to discover why.
Turmeric contains curcumin, a substance that fights inflammation in our body and protects us from oxidative damage. For this reason, people have been using turmeric to treat joint pain and other conditions caused by inflammation. A review study published by the Alternative Medicinal Review confirms the benefits of turmeric for people with inflammatory bowel disease, arthritis, and even some types of cancer.
Inflammation and oxidative stress play an important role in neurodegenerative diseases like Alzheimer’s (AD) and Parkinson’s. The protective effects of curcumin promise a lot—it improves cognition in patients with AD and protects the brain from damage.
Gut problems often lead to brain damage; check out our article on probiotics to learn more.
You can put turmeric into more or less any curry, but be careful not to overdo it. A few pinches are enough to give a subtle taste, color, and mentioned health benefits.
TIP: Combine turmeric with black pepper—it enhances the absorption of curcumin by staggering 2000%! Healthy fats (like coconut or olive oil) will also help you absorb it better.
Ginger—Fights Nausea and Muscle Pain; Cleanses Your Blood
Ginger is turmeric’s spicy sibling. Their rhizomes look similar and they share some health benefits, but taste quite differently. Ginger has a hot and spicy taste that some people find hard to handle, but here’s why you shouldn’t avoid it.
Ever heard of herbal nausea medications? They usually contain ginger and for a good reason. A review of several studies concluded that “ginger was superior to placebo and equally effective as metoclopramide” in treating nausea.
These siblings share a strong anti-inflammatory effect. Like turmeric, ginger can also relieve the pain in muscles and joints. How about spicing up your food instead of reaching for a painkiller pill? Natural alternatives come with zero side effects—they provide side benefits instead.
Adding ginger to your diet will also help you cleanse the blood and lower the cholesterol levels. Consume at least 3 grams daily to reduce triglycerides (fats) and LDL-a.k.a. “the bad cholesterol”.
According to the latest findings, ginger and other plants can impact our genes and stimulate our immunity.
TIP: You can find ginger in powdered form, but it’s even better to take some fresh ginger and grate it on your own. If you find its taste unpleasant in food, here’s a ginger tea recipe (click to learn more about herbal teas):
- grate 1 inch of ginger
- cover it with 2 cups of water
- cook for 10 mins
- strain and enjoy!
- possibly add honey and a milk of your choice
Cinnamon—Prevention of Diabetes, High Cholesterol, Brain Decay
Rice pudding topped with cinnamon—that’s what I call a perfect match. This fragrant spice goes perfectly with any dessert and it’s not just about the flavor. Cinnamon regulates blood sugar and cholesterol levels and protects you from diabetes. If you have a sweet tooth, make friends with cinnamon ASAP.
People who consumed 1-6g of cinnamon (for 40 days) lowered their glucose, LDL, and triglycerides by up to 30%. Authors of that study conclude: cinnamon can “reduce risk factors associated with diabetes and cardiovascular diseases.”
Eating a lot of sugar causes ‘spikes’ in insulin secretion and gradually decreases insulin sensitivity—it can end with type 2 diabetes. Cinnamon boosts insulin sensitivity and helps you metabolize glucose.
Cinnamon owes these incredible health effects to a substance called cinnamaldehyde. Besides the mentioned benefits, it has shown a lot of promise in patients with Alzheimer’s and Parkinson’s diseases. Once again, the key lies in reducing inflammation.
TIP: The market is flooded with suspicious-quality cinnamon and its forgeries. Look for cinnamon from Ceylon (Sri Lanka) to ensure the good quality.
RECIPE: Combine grated ginger, cinnamon, and raw honey (experiment with the ratios) to get the super-healthy treat. You can add chopped lemon for the extra kick. It makes a great tea sweetener, too.
Garlic—An Ultimate Health Ranger
“Garlic was in use at the beginning of recorded history and was found in Egyptian pyramids and ancient Greek temples. There are Biblical references to garlic. Ancient medical texts from Egypt, Greece, Rome, China, and India each prescribed medical applications of garlic.” This excerpt from an amazing study about garlic explains why it’s so deeply rooted in our health and nutrition.
Some cultures even use garlic in religious customs to chase off the ‘evil spirits’. If we assume that pathogenic bacteria, viruses, and fungi are those evil spirits, garlic does chase them off better than anything else.
Folks have been using garlic to fight all kinds of microbial infections. Modern science is on their side, proving that garlic can treat the common cold. It kills microbes so efficiently that you can treat skin infections, herpes, and warts by applying some chopped garlic.
Garlic offers many more health benefits. This meta-analysis published in The Journal of Nutrition collected the data from 20 studies on garlic health effects. The authors concluded that garlic can lower the blood pressure, reduce the cholesterol levels, and boost the immune system. Another meta-analysis indicates that garlic may even protect you against colorectal and stomach cancers.
A sulfuric compound allicin delivers most of these amazing effects and the distinctive smell, too.
TIP: Always crush or chop garlic gloves to release allicin and reap the benefits. You can use peppermint oil, parsley, or ginger to neutralize the stench.
Cayenne Pepper—Weight Control and Liver Protection
If you enjoy hot and spicy dishes, don’t hesitate to turn up the heat. The perks of consuming cayenne pepper will surprise you. This popular spice can help you shred those extra pounds. Cayenne pepper can increase fat burning and reduce junk-food cravings. That’s why many weight-loss supplements contain capsaicin, an active ingredient in cayenne pepper.
This amazing compound can protect the liver against tobacco-specific toxins and reduce the risk of liver cancer as well. When applied topically, capsaicin stimulates the nerves and increases the blood flow; many pain-killer creams utilize these effects.
TIP: Make sure you find the cayenne pepper that’s really hot; start your search at a local ethnic market. Gradually increase the quantities as you adapt to the taste. If you don’t tolerate it, consider taking cayenne capsules.
A final word
Spices are nutrient-dense superfoods that can benefit your health in many ways. They also make the food taste great and enable you to cut back on sugar, salt, and fats. Make them a vital part of your diet to get the best of both worlds.
References
- Hewlings, S. and Kalman, D. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), p.92. https://www.ncbi.nlm.nih.gov/pubmed/29065496
- Jurenka, JS. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. https://www.ncbi.nlm.nih.gov/pubmed/19594223
- Mishra, S. and Palanivelu, K. (2008). The effect of curcumin (turmeric) onAlzheimer′s disease: An overview. Annals of Indian Academy of Neurology, 11(1), p.13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
- Ernst, E. and Pittler, M. (2000). Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. British Journal of Anaesthesia, 84(3), pp.367-371. https://www.ncbi.nlm.nih.gov/pubmed/10793599
- Black, C., Herring, M., Hurley, D. and O’Connor, P. (2010). Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. The Journal of Pain, 11(9), pp.894-903. https://www.ncbi.nlm.nih.gov/pubmed/20418184
- Alizadeh-Navaei, R. et al. (2008). Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. https://www.ncbi.nlm.nih.gov/pubmed/18813412
- Khan, A., Safdar, M., Ali Khan, M., Khattak, K. and Anderson, R. (2003). Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care, 26(12), pp.3215-3218. https://www.ncbi.nlm.nih.gov/pubmed/14633804
- Rao, P. and Gan, S. (2014). Cinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and Alternative Medicine, 2014, pp.1-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
- Rivlin, R. (2001). Historical Perspective on the Use of Garlic. The Journal of Nutrition, 131(3), pp.951S-954S. https://www.ncbi.nlm.nih.gov/pubmed/11238795
- Josling, P. (2001). Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 18(4), pp.189-193. https://www.ncbi.nlm.nih.gov/pubmed/11697022
- Ried, K. (2016). Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review1,2. The Journal of Nutrition, 146(2), pp.389S-396S. https://www.ncbi.nlm.nih.gov/pubmed/26764326
- Fleischauer, AT., et al. (2000). Garlic consumption and cancer prevention: meta-analyses of colorectal and stomach cancers. https://www.ncbi.nlm.nih.gov/pubmed/11010950
- Yoneshiro, T., Aita, S., Kawai, Y., Iwanaga, T. and Saito, M. (2012). Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. American Journal of Clinical Nutrition, 95(4), pp.845-850. https://www.ncbi.nlm.nih.gov/pubmed/22378725
- Miller, C., Zhang, Z., Hamilton, S. and Teel, R. (1993). Effects of capsaicin on liver microsomal metabolism of the tobacco-specific nitrosamine NNK. Cancer Letters, 75(1), pp.45-52. https://www.ncbi.nlm.nih.gov/pubmed/8287380
Credits
Garlic and Turmeric photos by Steve Buissinne
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