by Ihor Magun, MD, FACP
No, unfortunately this article is not what you probably imagined, but you never know where it can lead to when you have good health and a memorable meal incorporating some of the world’s healthiest spices.
Modern medicine is uncovering weapons against illness by utilizing the power of spices and herbs. While science is yet to completely show the exact benefit, use of the seasoning with spices allows one to use less of other ingredients like salt, added sugar and fats—all making a positive impact on good health.
Since the word anti-oxidant will be frequently mentioned, a simple definition—antioxidants clean up waste products in our cells before they can do harm to the cell. If the waste products are high it leads to multiple illnesses including heart disease, diabetes, cancer and other diseases.
Cinnamon, a favorite of many for its taste and aroma, has been shown (one teaspoon is all you need) to have antioxidant effects, boosts satiety and indirectly allows you to cut back on sugar. Just smelling cinnamon enhances our cognitive processing. Sprinkle it on yogurt, cereal, and sweet potatoes or use it as a dip for apple slices.
Ginger is among the healthiest spices. Not only is it nutritious, it is high in gingerol—a substance that is loaded with anti-inflammatory and antioxidant properties. It can relieve nausea post surgery, chemotherapy, and morning sickness in pregnant women. Some studies show improvement in chronic indigestion, relief from muscle pain from exercise. If taken at the beginning of a period, menstrual pain decreased. Natural ginger ingested will cause little or no known side effects for most people. Should one consider a tablet form, four grams per day is the maximum and pregnant women should not exceed one gram per day.
Rosemary, a Mediterranean herb, has been used in many recipes. The ancient Greek scholars wore rosemary garlands around their necks to improve their memory, alertness and mood. It boasts anti-inflammatory properties, helps with digestion and is a frequent ingredient in anti-aging skin creams. It is known to reduce puffiness, increases firmness and improves skin tone. Adding rosemary extract to ground beef helped prevent the formation of heterocyclic amines—a cancer causing compound produced when meats are grilled. Individuals with high blood pressure should not take the tablet form, though culinary use is safe.
Sage is a part of the mint family. It has high antioxidant capacity. Some studies have shown improvement in memory and mood in young, healthy adults. It may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying a brain chemical involved in memory. Sage can be eaten whole or ground. It pairs well with pork and poultry. Sage does have a very pleasant aroma and is frequently used as a fragrance in the cosmetic/soap industry.
If you really want something “cool” to drink, the mint in your mojito cocktail will certainly hit the spot and target other benefits. Mint contains phytonutrients , again antioxidant like properties, which reduce cell damage. It may reduce your risk of potentially harmful bacteria that are found in affected food and within the gastrointestinal tract. Adding mint to salads, fish, meat or poultry can limit the amount of salt you would normally add to boost flavor.
Fresh basil is full of polyphenolic flavonoids, which translate; you got it—anti-oxidant effect. It is a great source of vitamin A, which promotes healthy eyesight, and the oil in the leaf has been helpful as an anti-inflammatory in the same vein as aspirin and ibuprofen.
More research still needs to be done to fully evaluate how impactful the “spices” are in protecting our health. For now, incorporating them is easy since they are readily available and inexpensive. And besides, wouldn’t anyone agree that it’s always good to add spice to your life?
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