Add a pinch of spice to improve health
Published 9:00 pm Monday, November 6, 2006
From the heat of chili peppers to the fragrance of cloves, the spice cabinet in my kitchen holds the secret to my cooking. I store more than three dozen spices in there for use while seasoning dishes. I suspect that you, too, have your own stash. But did you know that herbs and spices can add a whole lot more than just flavor to your food?
Health benefits
Research indicates that spices contain many disease-fighting substances. Some of the natural compounds scientists have found in spices help fight inflammation and infection as well as inhibit the development and progression of cancer.
Commonly used cooking herbs also provide a bountiful supply of antioxidants. Antioxidants help neutralize highly charged molecules, called free radicals, which contribute to aging and chronic disorders such as heart attacks, strokes, Alzheimer’s disease and cataracts. Spices have an even greater antioxidant power per gram than most fruits and vegetables, according to a study conducted by the U.S. Department of Agriculture.
As a bonus, herbs and spices can boost the flavor of a dish without using salt or fat.
How do you tell the difference between an herb and a spice? Herbs come from the leafy parts of plants while spices come from the bark, buds, fruit, roots, seeds or stems. Here are more facts about herbs and spices to help you get cooking:
Basil. Fresh leaves are frequently available. Benefits: Promotes better digestion and lessens nausea and respiratory congestion. Goes with: Italian dishes, tomatoes and soups.
Chili peppers. Red and green chilies add fiery heat to dishes. Benefits: Topical creams with capsaicin, the chemical that gives chili peppers their heat, help relieve arthritis, shingles and other painful conditions. Wash your hands afterwards and don’t apply to broken skin. A sprinkling of hot pepper in soups or other dishes also helps ease nasal congestion. Goes with: Mexican and Asian dishes.
Cinnamon. This familiar spice comes from the dried bark of a relative of the laurel tree. Benefits: May delay or prevent type 2 diabetes by making cells more responsive to insulin. Studies indicate that using just under half a teaspoon per day can reduce blood levels of sugar as well as LDL (bad) cholesterol and triglycerides. Goes with: fruit, juice, rice, oatmeal, toast, coffee and baked goods.
Cloves. These dried brown buds are from a tropical tree. Benefits: Fights infection and reduces pain, making it useful for easing toothaches and sore throats. Goes with: Baked goods and barbecue sauce.
Ginger. Chunks of ginger root are often sold fresh in grocery stores. Benefits: effective nausea remedy used in morning sickness, motion sickness or cancer therapy. The spice may also help alleviate inflammatory conditions such as arthritis, bursitis or tendinitis. Goes with: Asian dishes, meat, poultry, fruit compotes and gingerbread.
Oregano. The popular herb is used in many dishes. Benefits: It has the highest antioxidant power of any culinary herb. Goes with: Italian and Mexican dishes, salad dressings, bean soups.
Turmeric. The yellow-orange pigment in this spice provides the main color and flavor of curry. Benefits: Contains a potent antioxidant and anti-inflammatory called curcumin. Studies suggest that curcumin can prevent or inhibit cancer growth and help treat rheumatoid arthritis and cystic fibrosis. Researchers at UCLA have found the spice helps to break up accumulations of brain plaque that can lead to Alzheimer’s disease. Goes with: chicken, rice, meat and lentils.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
2006 Elizabeth S. Smoots.
