SPICES & THEIR BENEFITS
Flavors in food can really make or break an experience! A bowl of mixed, seasoned vegetables is typically more inviting than those dishes without (though this isn’t to say raw, un-seasoned foods don’t make up their own wonderful flavor compounds!). These seasonings and flavors typically come from spices. Not only do they enhance the overall experience of a dish, a good majority of them actually have incredible health benefits and help limit the need for added salt, fat, and sugar. Because spices have become so commonly used, oftentimes we aren’t even conscious we are consuming them. Here are some great spices to add to dishes to enhance both flavor and health!:
Turmeric - this wonder spice has been in the news as study after study touts its anti-inflammatory, antioxidant, wound-healing, pain-relieving, anti-arthritic, anti-dementia, and even anti-cancer properties. More than 5,000 articles have been published in medical journals about the health benefits of curcumin, the pigment that gives turmeric its bright yellow color. Curcumin is also the compound responsible for Turmeric’s potent healing benefits. While studies have shown the amazing benefits of curcumin, they have also shown that curcumin has low bioavailability (i.e., it is poorly absorbed into the bloodstream). Curcumin—when consumed with black pepper—enhances absorption by 2,000 percent.
Ginger - ginger has a very long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold. It has also been shown to aid in improving blood pressure, as it expands blood vessels which, in turn, allows for better circulation.
Cinnamon - one of the most diverse spices, Cinnamon has been used for centuries in Ayurvedic medicine for respiratory and digestive issues. It is a great, affordable spice to add to oatmeal, teas, baked goods….literally anything!! Additionally, it has been shown that cinnamon helps with insulin sensitivity and glucose transport while decreasing inflammation.
Garlic - garlic is widely used to prevent colds, flu and pneumonia during the winter months, as it's an immune-stimulating agent. Garlic can also help to lower cholesterol, blood pressure and blood sugar.
Cocoa- cocoa contains some of the highest levels of flavanols of any plant (though there is evidence showing combining milk with cocoa negates this beneficial effect). Besides helping to prevent heart disease, cocoa has been shown to improve cognitive function, lower blood pressure and create more flexible arteries, decrease risk of stroke, reduce risk of heart disease, aid in mental energy, improve skin elasticity and reduce wrinkles. Not such a bad thing for chocolate lovers, eh?
Black pepper - Black pepper can enhance the absorption and function of certain nutrients and beneficial compounds. Research also shows that black pepper may improve the absorption of beta-carotene, a compound found in vegetables and fruits that your body converts to Vitamin A. Beta-carotene functions as a powerful antioxidant that may combat cellular damage, thus preventing conditions like heart disease. Additionally, consuming black pepper may stimulate the release of enzymes in your pancreas and intestines that help digest fat and carbs.
Though there are many other spices that have great healing properties (cayenne, peppermint, rosemary, etc.) the ones listed above are an easy place to start. A lot of dishes already consist of these spices or are easily enhanced by adding a bit (think: cinnamon in oatmeal!). Spices come in both fresh and dried forms and the nutritional benefits really don’t vary too much! Because dried spices are concentrated, you won’t need to use as much as you would with fresh spices, so make sure to keep a ~1 to 3 ratio when measuring.