Health-conscious chefs and
nutritionists have long recommended including spices and herbs in dishes to add flavor without the fat,
salt or sugar. But now studies on the antioxidant richness of spices
and herbs suggest using these flavor powerhouses as a way to add more
health to your meals, too.
“It’s the ultimate in good nutrition news when adding
a favorite ingredient increases the health benefits of the foods we’re
already enjoying,” says Dr. Bazilian. For example, one teaspoon of
ground cinnamon has the equivalent level of antioxidants as a half cup
of blueberries and one cup of pomegranate juice. Just think of all the
foods to which you add cinnamon!
The healthy benefits of spices and herbs
To advance the science of spices and herbs, McCormick created
the McCormick Science Institute, an independent research organization
supported by McCormick & Company, Inc. Researchers are looking at
antioxidants as well as other health-promoting advantages offered by
consuming more spices and herbs.
Antioxidant power: Research has
shown that antioxidants are substances -- found in foods like fruits
and vegetables --that may protect cells against the effects of free
radicals. Free radicals are molecules produced when your body breaks
down food, or by environmental exposures like tobacco smoke and
radiation. Antioxidants can protect you against heart disease, cancer
and other diseases. Antioxidants include beta-carotene, lutein,
lycopene, selenium and vitamins A, C, and E.
Anti-inflammatory properties.
Researchers are investigating the unique protective properties of
spices and herbs, and their role in possibly reducing inflammation.
Inflammation has been identified as a precursor to many chronic
diseases, such as heart disease, allergies, and Alzheimer’s to name a
few. Spices and herbs can be included in an anti-inflammatory diet to not only add flavor but to also assist in healing the body.
Weight loss.
Researchers are exploring the potential of spices to boost metabolism,
promote satiety, aid weight management and enhance the overall quality
of a diet. The capsaicin in peppers are believed to have metabolic
boosting properties. In addition, if the food you eat is flavorful and
satisfying, there is a good chance you will eat less and consume fewer
calories, too.
What are the seven super spices?
Spices and herbs are botanically classified as fruits and
vegetables. And since they no longer contain the water that makes up a
significant part of the fresh produce, spices and herbs offer an even
higher level of antioxidants. In addition, spices and herbs also are
rich in phytonutrients, such as carotenoids, flavonoids and other
phenolics, all of which possess health-promoting properties.
Many spices and herbs appear to have some beneficial effects,
but here are the seven super spices with the greatest health-enhancing
potential and tips to include them in your meals.
Cinnamon
Dr. Bazilian says cinnamon is easy and versatile (and
delicious!). “Put 1/2 to 1 teaspoon in your coffee grinds before
brewing or stir into your honey to sweeten your tea,” she suggests.
Dr. Bazilian adds, “Mix into yogurt or sprinkle onto
oatmeal. Stir into pumpkin or put into smoothies. Cinnamon is a great
addition to sprinkle into a traditional PB&J, too (whole grain
bread, natural peanut butter, all-fruit preserves, of course!).”
According to Dr. Bazilian, in addition to the
antioxidant benefits, research is underway to determine the role of
cinnamon in improving and helping to regulate blood sugar and
cholesterol in the body.
Oregano
“I call oregano a ‘mini salad,’ says Dr. Bazilian, “one
teaspoon has as much antioxidant power as three cups of chopped
broccoli (but don’t ditch the broccoli – have both!).”
Oregano is among the highest in antioxidants of the
dried herbs and it goes seamlessly and flavorfully into familiar,
everyday foods as well as new recipes. Dr. Bazilian recommends adding
oregano to commercial or homemade pasta or pizza sauce or even sprinkle
oregano onto a grilled cheese sandwich.
She adds, “Sliced tomatoes become exceptionally pretty
and tasty with a sprinkle of oregano, a grind of pepper and a drizzle
of extra virgin olive oil.”
Ginger
It may surprise you but one teaspoon of ginger has similar
antioxidant levels as one cup of spinach! And ground ginger can be used
in both sweet and savory dishes.
To satisfy a sweet tooth, Dr. Bazilian recommends this
pungent spice be sprinkled onto fresh fruit slices or stirred into
frozen yogurt or ice cream.
For savory fare, ground ginger can be mixed with honey
and heated to provide a sweet gingery glaze on steamed carrots or
broiled salmon fillets. Ginger also livens up marinades and sauces.
In addition, Dr. Bazilian says, “Scientists are
looking at the role compounds in ginger for digestive issues (nausea
and others) along with its role in reducing pain.”
Dried Red Peppers
Spices derived from red peppers include cayenne, crushed red
pepper and paprika. In addition to adding fiery flavor, these spices
may just be a tasty friend to dieters, too. Dr. Bazilian says, “Red
pepper in its various forms is showing promise for enhancing
metabolism, increasing satiety and potentially stimulating fat burning,
too.”
She recommends using cayenne, crushed red pepper and
paprika to spice up hummus, guacamole, cottage cheese and even mashed
potatoes. She adds, “Give marinades or dressings a kick with a little
cayenne or sprinkle paprika onto fish for a tasty and pretty change.”
Rosemary
The compounds in rosemary appear to help reduce inflammation
in the body and inflammation is a trigger and indirect risk factor for
many chronic diseases. Rosemary is also being studied for its role in
heart health.
Include rosemary in marinades for meats and tomato sauces as
well as whole grain breads and rolls. And for the adventurous palate,
try ground rosemary in cakes and sweet quick breads.
Thyme
According to Dr. Bazilian, in addition to the antioxidant
advantages, research is looking at the role of compounds in thyme in
relation to respiratory function.
To get more thyme in your diet, whisk it in salad
dressings and creamy dips, sprinkle it on cooked vegetables and fish,
and include it in stir-fries or sautes.
Turmeric
This bright yellow spice is commonly found in curry
powder. Researchers are looking into the role of turmeric in brain
health and protecting against cognitive decline associated with aging.
In addition, curry is a heart-healthy condiment.
Stir curry into egg salad, chicken salad and
tuna salad mixes for lunch. Add curry to simmer sauces for poultry.
Whisk curry into dips and even vinaigrettes for cooked vegetables.
How much of a spice or herb will deliver health benefits?
More than a dash will do you. Dr. Bazilian recommends
including spices and herbs at every meal. However, there is not yet a
specified amount.
“Just like foods, it’s not possible to provide a
specific ‘prescription’ (like we do with medications) for [spices and
herbs]. Just have an herb and/or spice at every meal,” recommends
Bazilian.
She adds, “They enhance flavor and nutrition while
also providing a tasty way to cut some of the salt, fat and added
sugars from the plate.”
Does heating spices and herbs kill their nutritional potential?
Dr. Bazilian says, “The science on spices and herbs and their properties and functions is still emerging.”
Researchers are looking into the effects of heat and preparation
techniques and there is no official answer on whether or not certain
compounds or nutrients are altered when exposed to heat or other
practices.
According to Dr. Bazilian, some research has suggested
that heat may actually enhance the bioavailability (the ability of the
body to absorb and use a nutrient) of certain compounds, while others
may be potentially decreased.
She says, “It is likely that we will discover there
are great benefits to be had from including herbs and spices along with
other health-promoting SuperFoods, regardless of preparation
techniques.”
From Health & Wellness Magazine
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