Spice Things Up
Easy diet additions with a big impact
by Michelle Gibeault Traub, R.D.
We are
constantly being told what to eliminate from our diets - saturated fats,
sodium, sugar, and excess calories are often on the agenda. Wouldn't it be
great to add something to meals that improves your health and perks up your
taste buds, with very few negatives? Sounds too good to be true, and yet you
probably already have these small wonders stashed in your kitchen cabinets. We're
talking about spices, and their health benefits are astounding.
What is a Spice?
To truly
understand why spices are so healthy, it is important to consider where they
come from. The dried or powdered form in which we normally find these
seasonings gives little information about their original state, but the truth
is that spices are actually born from plants. In fact, the dictionary defines a
spice as "any of various aromatic vegetable products (as
pepper or nutmeg) used to season or flavor foods."1 In essence,
spices possess many of the benefits that other vegetables carry in a tiny,
concentrated package. These benefits include phytochemicals and antioxidants that have been implicated in reducing cancer risks, improving digestive health,
and decreasing the inflammation that causes heart disease and arthritis. While
adding a variety of different spices to your diet is beneficial, the following
are especially worthy of review:
- Turmeric - Helps Bones and Much More
Turmeric contains a powerful ingredient known as curcumin
which according to a report released by The University of Texas M.D. Anderson
Cancer Center "has been shown to exhibit antioxidant, anti-inflammatory,
antiviral, antibacterial, antifungal, and anticancer activities and thus has a
potential against various malignant diseases, diabetes, allergies, arthritis,
Alzheimer's disease, and other chronic illnesses." 2
In addition, while investigating turmeric's role in treating
arthritis, researchers supported by the National Institutes of Health
determined that turmeric extract actually blocked the mechanisms by which bone
breaks down. While additional studies are needed, this implies turmeric may
play a promising role in osteoporosis prevention and treatment.3 Where can you find turmeric? It is most notably
present in the curry powder used in many Indian dishes. You can also find turmeric listed as a food
ingredient as it serves as both an effective preservative and a coloring agent
(curcumin is bright yellow).
- Cinnamon - Lowers Cholesterol and Blood Sugar
Cinnamon is best known as a companion to sugar in goodies
like apple pie and cinnamon rolls. However, cinnamon on its own has a very
surprising impact on sugar in the blood stream. Research indicates there is an
ingredient in cinnamon (MHCP) that exhibits properties similar to insulin,
therefore, helping to lower blood sugar and cholesterol levels.4 The recommended amount appears to be ¼-1 tsp of
cinnamon per day. The naturally sweet spice makes an excellent addition to
oatmeal or chai tea.
- Ginger - Quenches the Queasies
A staple in Chinese cooking, ginger helps to alleviate
upset stomach, proving particularly effective on both morning sickness and motion sickness. The
active ingredient, gingerol, works on substances in the digestive tract to
prevent nausea. Ginger also helps to block the production of prostaglandins
which cause inflammation. Studies have shown this anti-inflammatory effect can reduce
migraine and arthritis pain. Fresh ginger can be found as ginger root in the
produce section of the grocery store. A little fresh ginger goes a long way in
adding flavor to stir-fried vegetables, or in serving as a soothing tea when steeped in hot
water. If you tend to get motion sickness, candied ginger is a great addition
to your travel bag. Beware, however, that although ginger ale is often used as
a remedy for upset stomach, there is rarely any ginger added. Check ingredient
labels for ginger or ginger root to be sure that you are getting the real
thing.4
- Garlic - Helps Heart Health
The National Center for Complementary and Alternative
Medicine (NCCAM) notes that garlic "has been used as both a
medicine and a spice for thousands of years." 5 Garlic contains numerous
phytochemicals, most notably, allicin which may reduce blood pressure and thin
the blood, therefore decreasing an individual's risk of stroke. Some studies
indicate that garlic can also lower cholesterol and reduce the risks for
certain types of cancer. Crushing or chopping fresh garlic offers the greatest
health benefits, as these measures help to release the most allicin. Some
research has even indicated that allowing freshly chopped garlic to rest for
approximately 15 minutes, or microwaving the garlic briefly before using in
cooking can maximize allicin content. It is important to note that garlic's
blood thinning effects can be dangerous for individuals on blood-thinners or
about to undergo surgery. Always tell your doctor if you are taking garlic
supplements.
References
- Merriam-Webster Online Dictionary, definition of "spice" retrieved 1/17/08 LINK
- Aggarwal
BB, Sundaram C, Malani N, Ichikawa H. Curcumin:
the Indian solid gold. Adv Exp Med Biol. 2007;595:1-75
- National
Osteoporosis Foundation. Asian Spice
Turmeric May Prevent Osteoporosis. The Osteoporosis Report. Summer 2007,
22:2
- Morandin
A, Oster L. 5 spices that fight disease.
Redbook. November 2006, p 84.
- NCCAM,
National Institutes of Health. Garlic LINK Updated March 2007
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