Spice Up Your Life: Spices for Nutrition and Health
Take a look inside your spice cabinet for healthy medicine. Clinical research has shown many spices have antioxidant and antibacterial properties - and few unpleasant side effects. Well, maybe garlic breath, but you can brush your teeth and use mouthwash. So enjoy this look at some of the medical benefits of spices:
Allspice
• Antibacterial
• Reduces gas/bloating
• Reduces stress
Allspice has aromatherpy benefits. It reportedly reduces stress. It also appears to slow fungal growth and have antiviral properties.
Recipe uses:
• Add Jamaican jerk flavor to meats and stews
• Add to soups and curry dishes
• Use on desserts, such as custards and in plain cakes
Black Pepper
• Antibacterial
• Antioxidant
• Diuretic
The antibacterial activity in black pepper makes it the most widely used spice. It also is reported to assist with digestion and overall intestinal health.
Antioxidant activity in black pepper may not only stimulate greater metabolism (including burning fat), but may offer some protection from toxins. Mild diuretic effects may increase your need to urinate and may slightly reduce water retention.
Recipe uses:
• Good on almost any meat, and may be used to coat steaks.
• Great on cooked vegetables, in soups and stews.
• Makes a tasty salad dressing with olive oil, lemon and salt.
Red Pepper (Cayenne)
• Antibacterial
• Boosts metabolism
• Provides some pain relief
A fairly strong antibacterial spice, it helps keep food (especially leftovers) from spoiling quickly. If you can take the heat, use it liberally, as it also gives your metabolism a good kick. The capsaicin it contains is the hot and active ingredient. Paprika, hot peppers, cayenne and chili peppers all contain this healthy substance.
Red pepper as a spice can provide some pain relief inside and outside the body. Some people make a paste of cayenne pepper and apply it directly to a hurting tooth.
Recipe uses:
• Sprinkle a little paprika and/or red pepper on popcorn. You can even mix in some thyme.
• Use red pepper in breading for fried chicken, fish or other foods.
• It adds zip to most soups, chilis or stir-fries.
• Add to salad dressings or sprinkle directly on salads.
Cinnamon
• Helps control blood sugar
• Antibacterial
• Improves concentration
• Increases metabolism
Cinnamon has been found to help control blood sugar and fats. This is very beneficial for diabetics or pre-diabetics, as long as they don’t combine it with sugars and starches.
Some evidence shows cinnamon can improve concentration, especially if smelled - though smelling cinnamon rolls in a mall may take your mind off everything else, so be careful. Because cinnamon helps increase metabolism, it can provide a tiny boost for weight loss.
Recipe uses:
• Sprinkle a little cinnamon on freshly popped popcorn, then a little salt.
• Sprinkle cinnamon on freshly cut fruit. Some people might want to mix a little sugar with the cinnamon. Or mix cinnamon with low-fat yogurt mixed with fruit.
• Cinnamon can be used with some veggies, especially yellow squash and lightly sautéed mixtures.
Cloves
• Antibacterial
• Pain Relief
• Anti-inflammatory
• Antioxidant
Antibacterial action of cloves is helpful not only in foods but with bad breath. The spice also can provide some pain relief, acting as a mild anesthetic, particularly in the mouth.
Cloves demonstrate anti-inflammatory properties, which particularly aid the body’s joints. The same properties may also help block the action of toxins and some cancer-causing substances.
Recipe uses:
• Cloves are an excellent addition to meats, especially hams.
• Add to apple juice (along with cinnamon) and to fruit compotes.
• Cook them with grilled or fried onions.
• A great addition to soups, especially those with broth bases.
< h2>Curry
Curry is a mixture of spices that is very healthy. It can contain cinnamon, clove, ginger, red pepper, turmeric and other spices. See notes under turmeric for uses.
Garlic Powder
• Antibacterial
• Antioxidant
• Anti-cancer agent
• Helps lower blood pressure
• May help lower cholesterol
The antibacterial activity of garlic (including the powder), is renowned. Affecting both bacteria and some viruses, garlic is considered an effective means of helping prevent food poisoning.
The antioxidant properties of garlic may promote better metabolism and protection against cancer. Well-documented, these anti-cancer properties have been known to disrupt the growth of cancer cells.
Garlic may be effective in lowering blood pressure and blood cholesterol.
Recipe uses:
• Garlic is especially suited for Italian, Asian, and Mexican foods.
• To season steaks, add a tenderizer and garlic powder, then pierce repeatedly with a fork.
• Powdered garlic can be added to almost any salad dressing to improve its taste and health quotient
Ginger
• Reduces nausea/morning sickness
• Reduces motion sickness
• Antibacterial
Ginger has a very long history in traditional medicine in China and many other countries. It has been well-studied and can be used reliably and safely as a spice for home treatments.
We all grew up hearing that chicken noodle soup helped when we were sick and nauseous. At least part of the reason is that ginger is very effective in reducing nausea. It has been shown to stop vomiting, morning sickness and similar effects of chemotherapy.
In clinical trials, ginger was found to be more effective than some medications for motion sickness. It is best to take some ginger at least 20 minutes before the irritating motion begins. Natural ginger ales (or ginger beers) work well as do most other forms - spiced, candied or pickled.
Adding ginger to foods that might contain a little bacteria - those touched during food preparation, those that sit out, and left-overs - can stop or slow bacterial growth.
Some stronger ginger ales or ginger beers are a great way to try ginger. Mix it with a little cranberry juice (preferably low-sugar) and you have a great cocktail.
Recipe uses:
• Add ginger to chicken noodle soup to settle your stomach.
• Add to stews, chutneys, marinades, vegetables, puddings and more.
• Add two to three times the ginger for snappier, healthier ginger snaps.
• Try fresh gingerroot in cooking. Or use it candied, pickled or dried.
Mustard
• Anti-cancer
• Antibacterial
Mustard has compounds that can slow cancer-cells growth and block their formation. These anti-cancer proprties are most effective on cancers of the digestive tract, including colon cancer. The high mineral content of mustard seeds makes them a beneficial health supplement.
Mustard is also antibacterial in action, used historically to help disinfect physicians’ hands. Mustard comes in a variety of forms - yellow, brown and black among the most common.
Recipe uses:
• Add mustard to mayonnaise or to vinegar and olive oil as a condiment on sandwiches.
• Mustard powder may be sprinkled onto sliced meat, salads (including potato) and cheeses.
• Add it to egg dishes, chili and some soups.
Oregano
• Antioxidant
• Antibacterial
The antioxidant level of oregano is the highest of all commonly used spices. It is reported to be benefit cancer-fighting and metabolism.
Recipe uses:
• Oregano should be sprinkled on pizza, lasagna and spaghetti.
• Breads can be spread with butter or olive oil mixed with oregano and other spices.
• Oregano can be sprinkled on cheese appetizers or blended with soft cheeses for a tasty treat.
Rosemary
• Antibacterial
• Anti-cancer
• Anti-inflammatory
The anti-inflammatory, anti-cancer and antioxidant properties of rosemary may help reduce asthma, liver and heart disease, as well as slowing cancer cell growth.
Recipe uses:
- Adds flavor to soups, stews, meat and fish.
- Good on cooked vegetables and in some salads.
Sage
• Antibacterial
As an antibacterial agent, sage is great for use in foods needing to be stored.
Recipe uses:
• It’s well-suited for beef, pork and poultry, including stews, soups and stuffings.
• Sprinkle on cooked carrots, peas and squash.
Turmeric
• Anti-cancer
• Possible benefits for cystic fibrosis
The anti-cancer effects of turmeric, whether alone or as a part of curry, have been well documented.
Risk factors for a variety of of cancers are greatly reduced in those who ingest the spice regularly.
Turmeric reduces breast cancer risk by 50%, apparently through it’s anti-inflammatory properties.
The spice is being studied as a treatment for cystic fibrosis.
Recipe uses (applies to turmeric or curry):
• Add a teaspoon of turmeric to the water when cooking rice, potatoes or noodles.
• It is an excellent addition to many varieties of soup, chili and stew.
• Turmeric is also savory on eggs or egg dishes.
Let’s add one common spice cabinet oil:
Peppermint Extract
• Improves concentration
• Lessens nausea and stomach upset
• Lessens irritable bowel syndrome
The smell of peppermint oil helps keep you alert, studies show. This is especially beneficial to long-distance drivers or those who have to concentrate on work or study.
It’s also effective in reducing stomach upset or nausea when a drop is placed on the tongue. It clearly has been shown to reduce the symptoms of irritable bowel syndrome.
Recipe uses:
• A drop or more in tea or lemonade will spice it up.
• Mix peppermint with yogurt as a dressing for fruit salad.
• Cold fruit (and some vegetable) soups are enhanced by peppermint oil.
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