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Spice It Up! The Top Five Spices for Health

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When it comes to good nutrition, some things are obvious. Spinach is good. French fries are bad. What many of us don’t consider, however, is the role of herbs and spices in promoting a healthy diet. A sprinkling a basil, a handful of cumin, a dusting of nutmeg – those little additions to a meal can offer great benefits in promoting digestive health, reducing cholesterol, and even helping to prevent cancer. And although plenty of herbs and spices may offer healing benefits, research has shown that the following five spices are absolutely some of the best.

Cinnamon

It has been known for years the cinnamon has big abilities in terms of regulating digestion and blood sugar. Because unstable blood sugar is a major issue for diabetics, as well as people with a genetic disposition toward glycemic problems, doctors will sometimes recommend that cinnamon be used to supplement and accompany traditional insulin treatment. In fact, cinnamon’s insulin-like effects on the blood stream can help a person feel more full, and so cinnamon if often recommended as part of a weight loss regime. Adding to these effects on the blood stream is the fact that cinnamon delays gastric emptying; in a study by the American Society for Clinical Nutrition, researchers found that this small delay in digestion was beneficial in reducing hunger and lowering the glucose response after eating.

There are plenty of easy ways to get cinnamon involved in your diet. A slice of whole wheat toast with peanut butter and a lots of cinnamon is a great way to start the day with protein and healthy carbohydrates, while at the same time normalizing blood sugar and avoiding pre-lunchtime hunger pangs. Adding cinnamon to steamed milk is another way to introduce this spice into your routine as a soothing snack full of calcium with good digestive properties.

 

Turmeric

This brightly colored member of the ginger family is popular in Indian and Middle Eastern cooking for its pretty look, mild flavor, and anti-inflammatory properties. Turmeric has been used for years to reduce the pain of bone and joint problem such as osteoarthritis, and researchers have also found that along with acting as a pain reliever, turmeric might play a role in promoting overall bone and joint health and preventing bone loss. Indeed, a recent study by the University of Arizona College of Medicine affirmed that turmeric may be especially useful for helping to prevent bone lost in postmenopausal women. This spice has also been shown to reduce the arterial build-up of bad cholesterol, and is sometimes included in dietary recommendations for patients who have just undergone heart surgery.

When cooking with turmeric, it’s good to remember that the vibrancy of this spice is balanced by its subtle flavor. Adding ground turmeric to Indian curries and other stir-frys is easy –  when frying onions to form the basis of the dish, mix in turmeric as well. For a fun take on breakfast, try putting turmeric and garlic in scrambled eggs for a pretty and tasty way to start the day.

 

Red Chili Flakes

Chilies are absolutely packed with good vitamins and antioxidants, and the dried and crushed variety provide a great way to get all the health benefits without the worry of how to prepare fresh chilies. Besides their high content of vitamin c and beta carotene, red chili flakes also contain antioxidants which help protect cells against cancer. Capsaicin, the ingredient in chilies which makes them spicy, has been shown to act as a pain reducer when eaten as normal or taken in pill form. Evidence also points to capsaicin’s abilities in aiding digestion by stimulating digestive fluids, which may also improve metabolism and relieve gas. Because of its ability to dilate blood vessels, red chili can be useful in improving circulation and reducing high blood pressure, leading to an overall improvement in cardiac health. As you may already have realized, chili is a great benefit to the sinuses, and people experiencing nasal congestion during a cold are often eager to eat spicy foods.

Red chili flakes should of course be used cautiously, as some people may be more sensitive to the spicy capsaicin than other. For an easy weeknight meal with health benefits to boot, sprinkle red chili flakes over a simple vegetable and cheese pasta dish to add color and bold flavor. You can even make your own Chinese-inspired sweet chili sauce by combining red chili flakes with fresh garlic and honey.

 

Ginger

Ground ginger is well known for its digestive benefits. This spice can help the stomach to process foods with ease, and has been found effective in alleviating the symptoms of nausea. Like its root cousin turmeric, ginger also reduces inflammation; especially inflammation in the intestine. The intestinal benefits of ginger were recently investigated by the Cancer Prevention Research Journal.  In a study published at the beginning of 2013, the Journal gave patients with colon cancer either two grams of ginger per day, or a placebo. The study found that those people who had taken the ginger showed a notable reduction in abnormal colon cells, and researchers have recommended further studies into the effects of ginger on colon cancer.

Ginger is a fun spice to cook with as it is equally delicious in both sweet and savory dishes. Ground ginger works well sprinkled over a bowl of oatmeal, or included in cookies and quick breads. Of, for a savory take on the spice, try adding fresh chopped ginger along with garlic or onions when starting out a stir-fry.

Oregano

This spice has been in the news quite a bit – last December, the New York Times reported that farmers were using oregano oil to fight bacterial diseases in chicks and piglets. Farmers preferred to feed the animals oregano as opposed to a traditional antibiotic, as many human consumers are shying away from meat with antibiotics. For animals as well as people, oregano is indeed rich in anti-bacterial and antioxidant properties. Oregano is also extremely high in vitamin K (just two teaspoons provide more than a quarter of the vitamin K recommended daily dosage), which helps to build healthy bones and lower cholesterol.

Oregano is delicious fresh or dried, and works well when sprinkled on pizza or pasta, or used as part of a spice rub for meats. One fun way to get oregano into your diet is by infusing a quality olive oil with chopped fresh oregano, then using the oil on salads and as a finishing touch to pastas and soups.