How Herbs and Spices Impact Your Health
It's time to replace your medicine cabinet with
your spice rack, according to 16 research papers
published in Nutrition Today summarizing a Science Summit held
by the McCormick Science institute and the American Society for Nutrition in
Washington, DC. They named four major areas where herbs and spices can
impact your health:
1: Spicing Up "Bland" Health Food So You
Keep Eating Healthy
Health food has a reputation for being rather boring since it's not loaded up with fat and sugar (two things that taste really good). However, research from the University of Colorado found that adding spices to healthy dishes could make them just as appealing as full-fat versions. This means that "diet" food can be incorporated into a long-term plan for healthy eating.
Health food has a reputation for being rather boring since it's not loaded up with fat and sugar (two things that taste really good). However, research from the University of Colorado found that adding spices to healthy dishes could make them just as appealing as full-fat versions. This means that "diet" food can be incorporated into a long-term plan for healthy eating.
2: Flavoring Food So You Can Reduce Salt
We turn to salt when our food doesn't have enough taste. Unfortunately, for people with high blood pressure on a low-sodium diet the menu can start looking pretty tasteless. Fortunately, research from Johns Hopkins found that simply adding spices led people to eat 966 milligrams of sodium per day less than those who didn't.
We turn to salt when our food doesn't have enough taste. Unfortunately, for people with high blood pressure on a low-sodium diet the menu can start looking pretty tasteless. Fortunately, research from Johns Hopkins found that simply adding spices led people to eat 966 milligrams of sodium per day less than those who didn't.
3: Helping You Feel Fuller, Longer
Not only does food seasoned with herbs and spices taste better, it also makes you feel fuller and boosts metabolism. Researchers from Maastricht University in the Netherlands found that adding red pepper helped increase satiety, and if you're full, you're less likely to reach for an unhealthy snack later in the day.
Not only does food seasoned with herbs and spices taste better, it also makes you feel fuller and boosts metabolism. Researchers from Maastricht University in the Netherlands found that adding red pepper helped increase satiety, and if you're full, you're less likely to reach for an unhealthy snack later in the day.
4: Reducing Heart Disease Risk Factors
While the healthy-eating strategies above can help you lose weight (which is protective against heart disease), the spices themselves may also have heart-healthy benefits. A review of research from The Pennsylvania State University found that adding spices to even a high-fat meal resulted in lower post-meal insulin and triglyceride levels.
While the healthy-eating strategies above can help you lose weight (which is protective against heart disease), the spices themselves may also have heart-healthy benefits. A review of research from The Pennsylvania State University found that adding spices to even a high-fat meal resulted in lower post-meal insulin and triglyceride levels.
Not sure which herbs to add to your cooking in
order to get the most health benefits? Elson Haas, MD, and Sondra Barrett, PhD,
authors of Ultimate
Immunity, share their favorite
immunity-boosting spices next.
Cayenne Pepper
Haas and Barrett explain that cayenne gets its kick from the compound capsaicin.
Not only does capsaicin turn up the heat, but it also can inhibit pain due to
inflammation. Plus, this spice is a great source of antioxidants.
Cinnamon
Sure, cinnamon flavors
every fall treat, but it can also help you fight off those fall colds as an
immune stimulator. Plus, it prevents blood platelet clumping, inhibits inflammatory
substances, and can regulate blood sugar.
Garlic
Vampires and colds beware—we're armed with garlic. Haas and Barrett point out that this cooking
staple is antiseptic, contains antioxidants, and has been shown to help fight a
cold, due to the effects of the compound allicin.
Ginger
While ginger is
most famous for its ability to quell nausea, Haas and Barrett explain ginger also decreases
inflammation, fights bacteria and fungi, and improves circulation.
Licorice
Unfortunately, we don't mean the candy. Licorice
root, however, has the ability to lessen
the inflammation response, especially in the stomach. (The authors do caution
that, if taken in large amounts, it can raise blood pressure.)
Oregano
The next time you make some homemade pasta sauce,
be liberal with the oregano. Haas and Barrett point out that oregano has more
antioxidants than apples, oranges, or blueberries. Plus, it can help treat
infections from fungi, bacteria, or parasites.
Rosemary
Rosemary is
a beautifully scented herb that reduces asthma and improves digestion and
circulation. Plus, studies have shown that rosemary is protective against oxidative damage.
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