Spice Up Your Health with Everyday Seasonings

Last year I wrote about how cinnamon is so good for you it can almost be considered a health food (Daily Health NewsJanuary 5, 2006) -- simple, ordinary, pumpkin-pie flavoring cinnamon, the same stuff they now have in shakers at Starbucks. It's exciting to see the increasing focus of research on the health benefits of everyday spices like this -- capsaicin for prostate cancer... turmeric to reduce inflammation... ginger for nausea, to name just a few. A recent Wall Street Journal article reported how several plants abundant in China are being studied as a potential source of medicines by drug company Novartis AG. It's no surprise. Herbs and spices, derived from various plants, have a long history of medicinal use in Chinese medicine. So what else is there in the spice rack that we can use to "healthify" our meals in a delicious way? article from

"Everyday spices are an amazing source of phytochemicals, which are plant compounds with extraordinary healing properties," explained Jonny Bowden, author of The 150 Healthiest Foods on Earth (Fair Winds). "Many of these spices have been used in traditional medicine for hundreds of years, and Western medicine is just beginning to realize their potential." Here are a few of Bowden's top picks for powering up your foods...

CINNAMON

Let's take another look at cinnamon, for example. "There are anti-inflammatory compounds in cinnamon that can be helpful in alleviating pain, stiffness and even menstrual discomfort," said Bowden. "Additionally, compounds in cinnamon increase the ability of the cells to take in sugar, which is how it effectively lowers blood sugar and reduces the need for higher levels of insulin." A study published in Diabetes Care showed that cinnamon lowered not only blood sugar, but also triglycerides, total cholesterol and LDL ("bad") cholesterol in people with type 2 diabetes. Though it's not always the case with our other plant-based remedies, with cinnamon the inexpensive supermarket variety is basically as good as any of the pricier oils and extracts sold in specialty stores.

GINGER

Then there is ginger, known as the "universal medicine" in Ayurvedic medicine. Daily Health News readers have already heard about using ginger to soothe an upset stomach and quell nausea. (See Daily Health News article from December 9, 2003). In fact, in one study on ginger root, it was shown to be as effective as Dramamine in holding seasickness at bay. Ginger also packs plenty of powerful antioxidants, Bowden told me. "And animal studies show that ginger has antimicrobial effects and helps boost the immune system as well."

TURMERIC

Turmeric -- the spice Bowden waxed most enthusiastic about -- is a member of the ginger family, and also a heavy hitter in health benefits. "It's as close to a magical substance as you're likely to find in the kitchen cupboard," he told me. He attributes this spice's anti-inflammatory properties to "curcumin," which is also responsible for making Indian food and curry dishes yellow. In India, turmeric is used to treat arthritis precisely because of its ability to lower inflammation, Bowden said, noting that research indicates that curcumin also may have an anti-tumor effect. If you're not an Indian food eater, you can try it in rice dishes or even on eggs. Do not use medicinal amounts of turmeric during pregnancy, though, because it stimulates contraction of the uterus.

OREGANO

Another spice touted for its health properties is oregano, which Bowden tells me "has been shown by research to have 42 times more antioxidant activity than apples and 12 times more than oranges." Oregano contains a powerful cancer-fighting compound called rosmarinic acid as well, and its anti-inflammatory properties make it useful in supporting joint function. Oregano is also a source of calcium, magnesium, zinc, iron and potassium.

GARLIC

Of course garlic is not always used as a spice, but it does have a well-deserved reputation for adding flavor and boosting health. One of the oldest medicinal foods we know of, it is recognized even by conservative mainstream medical professionals as being helpful in reducing cholesterol. Bowden cited a study that found garlic reduces triglycerides by up to 17%. It has a small but notably positive effect on blood pressure. "In places where the consumption of garlic is high, there's a decreased risk of stomach and colon cancer," Bowden added.

Some other spices that have health-promoting properties include...

• Cardamom. Another member of the ginger family, cardamom is in spiced chai tea and used to flavor Turkish coffee, and is added to baked goods in Scandinavia. It stimulates digestion and flow of bile.




• Mustard seeds. These are a source of magnesium and selenium, and can be taken orally to stimulate appetite and circulation, and to help neutralize inflammatory materials in the GI tract.




• Parsley. A good source of vitamin K and potassium, and also helpful for detoxification.




• Rosemary. Contains lots of antioxidants and anti-inflammatory compounds, plus substances that help prevent the premature breakdown of acetylcholine, a neurotransmitter that's vital for memory and healthy brain function.




• Sage. Contains rosmarinic acid (like oregano), which is both an antioxidant and an anti-inflammatory, along with thujone, which can be protective against salmonella and candida.




• Thyme. Helps relieve chest and respiratory problems, including coughs and bronchitis.

MORE THAN A PINCH?

Since many of the research studies on these items used high doses of them, I asked Bowden how much of each is needed to make a difference. The answer varies, he said, but usually more than is typically used for seasoning is required to achieve a notable benefit -- though it seems logical that adding a variety of spices, more often and in plentiful amounts, would have a cumulative positive effect. Though some of the dried spices retain their healthful properties, usually fresh herbs are nutritionally superior -- not to mention delicious, and fun and easy to grow. (You can read more about creating your own herb garden in the Daily Health News article from April 6, 2004.)

One thing that is especially nice about Bowden's recommendations is the fact that all of these spices are common flavors you can add to all sorts of foods -- they're easy to find and don't require a refined palate to enjoy. So go ahead and spice up your menu -- your food will taste more interesting and you'll feel better, too.

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Jonny Bowden, a certified nutrition specialist, he is author of The 150 Healthiest Foods on Earth (Fair Winds) and the forthcoming The Most Effective Natural Cures in the World (Fair Winds). His free audio course on 7 Super Foods is available at www.jonnybowden.com.

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