Spices that can Ward off Diseases
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As a registered dietitian and associate nutrition editor at EatingWell
Magazine, I know that herbs and spices do more than simply add flavor to
food. They let you cut down on some less-healthy ingredients, such as salt,
Added sugars and saturated fat, and some have inherent health benefits,
many of which Joyce Hendley reported on for EatingWell Magazine.
By Kerri-Ann Jennings, M.S., R.D., Associate Nutrition Editor at EatingWell
Magazine
Modern science is beginning to uncover the ultimate power of spices and
herbs, as weapons against illnesses from cancer to Alzheimer's disease.
"We're now starting to see a scientific basis for why people have been
using spices medicinally for thousands of years," says Bharat Aggarwal,
Ph.D., professor at the University of Texas M.D. Anderson Cancer Center in
Houston and author of Healing Spices (Sterling, 2011).
Aggarwal notes that in his native India, where spices tend to be used by
the handful, incidence of diet-related diseases like heart disease and
cancer have long been low. But when Indians move away and adopt more
Westernized eating patterns, their rates of those diseases rise. While
researchers usually blame the meatier, fattier nature of Western diets,
Aggarwal and other experts believe that herbs and spices-or more precisely,
the lack of them-are also an important piece of the dietary puzzle. "When
Indians eat more Westernized foods, they're getting much fewer spices than
their traditional diet contains," he explains. "They lose the protection
those spices are conveying."
While science has yet to show that any spice cures disease, there's
compelling evidence that several may help manage some chronic conditions
(though it's always smart to talk with your doctor). What's not to love?
Here we've gathered eight of the healthiest spices and herbs enjoyed around
the world
*Chile Peppers
May help: Boost metabolism.*
Chile peppers add a much-appreciated heat to chilly-weather dishes, and
they can also give a boost to your metabolism. Thank capsaicin, the
compound that gives fresh Chiles, and spices including cayenne and
chipotle, their kick. Studies show that capsaicin can increase the body's
metabolic rate (causing one to burn more calories) and may stimulate brain
chemicals that help us feel less hungry. In fact, one study found that
people ate 16 percent fewer calories at a meal if they'd sipped a
hot-pepper-spiked tomato juice (vs. Plain tomato juice) half an hour
earlier. Recent research found that capsinoids, similar but gentler
chemicals found in milder Chile hybrids, have the same effects-so even
tamer sweet paprika packs a healthy punch. Capsaicin may also lower risk of
ulcers by boosting the ability of stomach cells to resist infection by
ulcer-causing bacteria and help the heart by keeping "bad" LDL cholesterol
from turning into a more lethal, artery-clogging form.
*Ginger
May help: Soothe an upset stomach, fight arthritis pain.*
Ginger has a well-deserved reputation for relieving an unsettled stomach.
Studies show ginger extracts can help reduce nausea caused by morning
sickness or following surgery or chemotherapy, though it's less effective
for motion sickness. But ginger is also packed with inflammation-fighting
compounds, such as gingerols, which some experts believe may hold promise
in fighting some cancers and may reduce the aches of osteoarthritis and
soothe sore muscles. In a recent study, people who took ginger capsules
daily for 11 days reported 25 percent less muscle pain when they performed
exercises designed to strain their muscles (compared with a similar group
taking placebo capsules). Another study found that ginger-extract
injections helped relieve osteoarthritis pain of the knee.
*Cinnamon
May help: Stabilize blood sugar.*
A few studies suggest that adding cinnamon to food-up to a teaspoon a day,
usually given in capsule form-might help people with type 2 diabetes better
control their blood sugar, by lowering post-meal blood-sugar spikes. Other
studies suggest the effects are limited at best.
*Turmeric
May help: Quell inflammation, inhibit tumors.*
Turmeric, the goldenrod-colored spice, is used in India to help wounds heal
(it's applied as a paste); it's also made into a tea to relieve colds and
respiratory problems. Modern medicine confirms some solid-gold health
benefits as well; most are associated with curcumin, a compound in turmeric
that has potent antioxidant and anti-inflammatory properties. Curcumin has
been shown to help relieve pain of arthritis, injuries and dental
procedures; it's also being studied for its potential in managing heart
disease, diabetes and Alzheimer's disease. Researcher Bharat Aggarwal is
bullish on curcumin's potential as a cancer treatment, particularly in
colon, prostate and breast cancers; preliminary studies have found that
curcumin can inhibit tumor cell growth and suppress enzymes that activate
carcinogens.
*Saffron
May help: Lift your mood.*
Saffron has long been used in traditional Persian medicine as a mood
lifter, usually steeped into a medicinal tea or used to prepare rice.
Research from Iran's Roozbeh Psychiatric Hospital at Tehran University of
Medical Sciences has found that saffron may help to relieve symptoms of
premenstrual syndrome (PMS) and depression. In one study, 75% of women with
PMS who were given saffron capsules daily reported that their PMS symptoms
(such as mood swings and depression) declined by at least half, compared
with only 8 percent of women who didn't take saffron.
*Parsley
May help: Inhibit breast cancer-cell growth.*
University of Missouri scientists found that this herb can actually inhibit
breast cancer-cell growth, reported Holly Pevzner in the September/October
2011 issue of EatingWell Magazine. In the study, animals that were given
apigenin, a compound abundant in parsley (and in celery), boosted their
resistance to developing cancerous tumors. Experts recommend adding a
couple pinches of minced fresh parsley to your dishes daily.
*Sage
May help: Preserve memory, soothe sore throats.*
Herbalists recommend sipping sage tea for upset stomachs and sore throats,
a remedy supported by one study that found spraying sore throats with a
sage solution gave effective pain relief. And preliminary research suggests
the herb may improve some symptoms of early Alzheimer's disease by
preventing a key enzyme from destroying acetylcholine, a brain chemical
involved in memory and learning. In another study, college students who
took sage extracts in capsule form performed significantly better on memory
tests, and their moods improved.
*Rosemary
May help: Enhance mental focus, fight foodborne bacteria.*
One recent study found that people performed better on memory and alertness
tests when mists of aromatic rosemary oil were piped into their study
cubicles. Rosemary is often used in marinades for meats and poultry, and
there's scientific wisdom behind that tradition: rosmarinic acid and other
antioxidant compounds in the herb fight bacteria and prevent meat from
spoiling, and may even make cooked meats healthier. In March 2010, Kansas
State University researchers reported that adding rosemary extracts to
ground beef helped prevent the formation of heterocyclic amines
(HCAs)-cancer-causing compounds produced when meats are grilled, broiled or
fried.
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