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Healing Spices And Herbs

Healing Spices And Herbs

Taya Bregant
Nutrition

Adding spices and fresh herbs to your food is not only a great way for how to increase flavors but also add in surprising health benefits where each spice offers something unique.

Here today we are discussing some spices such as cinnamon and turmeric whose health benefits perhaps you have heard about but also talking about some less often herbs or spices which have actually often times in history been used for a variety of medical purposes and healing remedies.

I am excited to share these with you and to inspire you to implement some of these species into your own cooking of daily lives and see if you feel a difference.

Hope you enjoy :)

My intention: Present to you an array of different spices that you can add into your diet and tell you about the surprising ways in which they can benefit your health, be it mental or physical.

SPICES AND HERBS WITH HEALTH BENEFITS


CINNAMON

If I had to pick a favorite spice, it would probably be cinnamon. I genuinely eat it every day as part of my breakfast, and I find its health benefits especially intriguing. I’ve previously written about cinnamon here, so feel free to check that out if you want to learn more.

The main active compound in cinnamon is cinnamaldehyde, which not only gives cinnamon its distinct aroma but also provides powerful antioxidant properties. These properties help reduce inflammation in the body and can lower cholesterol and triglyceride levels in the blood.

One scientifically proven benefit of cinnamon is its ability to regulate blood sugar levels. It does this by slowing down the breakdown of carbohydrates in the digestive tract and improving insulin sensitivity in our cells. Overall, this effect helps lower fasting blood sugar levels, making cinnamon a valuable spice for people with diabetes.


TURMERIC

Turmeric is a well-known spice that has been used for centuries in various parts of Asia, both in cooking and for therapeutic purposes.

The key component responsible for turmeric’s health benefits is curcumin, a powerful antioxidant that helps reduce inflammation in the body. It combats oxidative damage, which is a significant factor in many diseases and accelerates aging. By reducing oxidative stress, curcumin may lower the risk of developing inflammation-related diseases.

Beyond its anti-inflammatory effects, turmeric is also being studied for its potential to combat neurodegenerative conditions like Alzheimer's, as well as heart disease, arthritis, and even cancer.

While more research is needed to confirm these effects, early findings suggest that turmeric may have widespread health applications in the future.

I have also before written about turmeric and its health benefits, so if you are further interested in that, you can find more information about turmerics health benefits here.


PARSLEY

Parsley is an herb that originates from the Mediterranean region and is exceptionally high in vitamins A, K, and C.

Some evidence suggests that regularly incorporating raw parsley into your diet can have positive effects on blood sugar regulation. Additionally, parsley’s high carotenoid and vitamin C antioxidant content may benefit heart health by reducing several risk factors for heart disease, such as lowering chronic inflammation and decreasing levels of LDL cholesterol. By helping reduce blood pressure, parsley can also improve kidney function, as shown in a rat study where treated rats exhibited lower excretion of calcium and proteins and an increase in urinary pH.

The high vitamin K content, along with its richness in potassium and magnesium, may also make parsley beneficial for promoting good bone health.



CORIANDER

Coriander, a herb that visually resembles parsley but tastes completely different, has been used for centuries in various countries around the world for culinary purposes.

Coriander seeds, along with its extracts and oils, contain the key compound linalool, which has been shown to effectively lower blood sugar, possibly by enhancing enzyme activity involved in removing sugar from the bloodstream.

Additionally, coriander and its extracts are rich in antioxidants, which not only help reduce inflammation in the body but also have anticancer, immune-boosting, and neuroprotective effects.

Coriander also benefits heart health by lowering high blood pressure and reducing LDL cholesterol, both of which are primary risk factors for heart disease. Because of its potent flavor, coriander encourages people to use less salt in cooking, further promoting heart health.

Beyond blood sugar management and heart-boosting properties, coriander may also support brain health by potentially protecting against neurodegenerative diseases like Parkinson's and Alzheimer's.

Lastly, for individuals with IBS or other digestive discomforts, coriander seeds can promote healthier digestion, reducing abdominal pain, bloating, and overall post-meal discomfort.



PEPPERMINT

Peppermint is a popular herb that is actually a hybrid of water mint and spearmint, containing the active compound menthol. The essential oils in peppermint, which give it its distinctive smell, have been shown to ease an upset stomach and reduce digestive bloating by relaxing various muscles in the digestive tract. This can be particularly helpful for individuals suffering from IBS.

Peppermint’s sharp, menthol-based scent is also effective in alleviating nausea and has been shown to help relieve headaches. Aromatherapy using peppermint can promote clearer thinking and uplift your mood.

If you’re sick and experiencing nasal congestion, peppermint’s antimicrobial properties can help fight off the common cold and clear away mucus buildup in the sinuses, making it easier to breathe. Additionally, peppermint acts as a bronchodilator, widening the air passages in the lungs and improving airflow.

Lastly, peppermint has potential antibacterial effects. Peppermint oil, in particular, has been found to be effective in preventing the growth of bacteria such as E. coli, Listeria, Salmonella, and Staphylococcus aureus, helping protect against various infections.



SAGE

Sage is a herb belonging to the same family as oregano, rosemary, basil, and thyme, and it has been used worldwide for both culinary and medicinal purposes.

Sage is rich in antioxidants, containing various plant polyphenols such as caffeic acid, chlorogenic acid, rosmarinic acid, and ellagic acid. These antioxidants have potent anti-inflammatory properties, may help prevent the progression of cancer, and offer neuroprotective benefits.

A small-scale study found that drinking 300 ml of sage tea twice per day significantly increased blood levels of antioxidants and reduced LDL cholesterol levels.

Sage also has considerable antibacterial properties, making it useful for maintaining oral hygiene and protecting against microbes that promote dental plaque.

Research has also explored the link between sage consumption and Alzheimer's disease. One cause of Alzheimer’s is a decrease in acetylcholine levels, and sage has been shown to inhibit the breakdown of this neurotransmitter.



GINGER

Ginger root, which grows underground, is a popular spice widely used throughout Asia and has a long history in traditional medicine.

Ginger has been found to be highly effective in alleviating various forms of nausea, including morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness.

Additionally, this spicy root possesses strong antioxidant and anti-inflammatory properties and has been shown to help manage pain, with effects comparable to ibuprofen.

Lastly, due to its potent antioxidant profile, ginger has demonstrated anticancer effects, such as slowing down the growth of cancer cells, promoting their cell death, and interfering with activator proteins involved in signaling pathways related to cancer.

You can find a previous article of mine on ginger here.


ROSEMARRY

This popular herb contains the active ingredient rosmarinic acid, which gives rosemary its potent anti-inflammatory effects and its ability to combat oxidative stress in the body. By reducing inflammation, rosemary helps protect against the development of many chronic diseases.

Research suggests that rosemary may improve mental health, with studies proposing its potential benefits in managing depression, reducing stress, enhancing concentration, and boosting mood.

Regular consumption of rosemary supplements has also been linked to improved memory and learning ability, although further research is needed to confirm these effects.

Another active compound in rosemary, carnosic acid, has shown promising benefits for brain health. It may help prevent the onset of Alzheimer’s disease and be effective in the prevention of epilepsy and seizures. However, these effects have so far only been demonstrated in animal studies.


CARDAMMOM

Cardamom, a spice derived from the seeds of plants in the ginger family, offers numerous health benefits thanks to its rich antioxidant and anti-inflammatory properties. It supports digestive health by alleviating symptoms like bloating, gas, and indigestion, and may also help prevent ulcers by protecting the stomach lining.

Cardamom is also beneficial for heart health, with studies suggesting it may lower blood pressure and improve circulation. Its antioxidant compounds help reduce oxidative stress, which can support overall metabolic health and boost immunity.

Additionally, cardamom’s antimicrobial properties may aid in fighting infections and improving oral health by reducing bad breath and preventing cavities. Some research also suggests that it may help regulate blood sugar levels, making it a valuable addition for those with metabolic concerns. Incorporating cardamom into your diet not only provides a range of health benefits but also adds a unique and aromatic flavor to foods and beverages

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