The spice is right.
Whether you’re looking to give your dish a spicy kick or build from an aromatic base, chances are you’ll be reaching for your spice rack as you prepare your next meal. But flavor aside, the spices you choose can actually be boosting your health, adding to your daily vitamin and mineral intake, helping lower cholesterol or boost your immune system.
Next time you’re in the kitchen, consider adding one of these nine health-boosting spices to your recipe:
Black Pepper
Black pepper helps your digestive system by moving your food along your digestive tract quickly and smoothly, which is good for colon health. This spice’s health boost is thanks to piperine, the compound that gives it its zesty bite. Piperine may also be able to prevent breast cancer tumors from developing, according to a study by the University of Michigan Cancer Center. It may reduce the inflammation associated with arthritis, easing pain and stiffness in sufferers.
Chili Pepper
Chili pepper is good for more than spicing up your dish. According to U.S. News & World Report, these peppers are rich in vitamin A, and they have been shown to ease pain, drop bad cholesterol levels, clear up congestion and improve your immunity. Looking to trim down your waistline? Capsaicin, which is found in chiles, gives your metabolism a boost and helps your body bust fat.
Oregano
If you crave Italian food, chances are you have a diet that contains a healthy amount of oregano – and that’s good news for you. One teaspoon of dried oregano contains significant amounts of both fiber and vitamin K, and packs as many antioxidants as three cups of spinach. This spice is also rich in carvacrol and thymol, two compounds known for their antibacterial, antifungal, and antiviral qualities. So chowing down on pizza or pasta with sauce can help you fight intestinal parasites, kill the bacteria that cause food poisoning, and aid in your digestion. This spice is also rich in a range of minerals and omega-3 fatty acids.
Turmeric
Curcumin, the active ingredient in turmeric, is rich in antioxidants, and has been shown to provide healing and protective benefits for nearly every organ in the body. Its health benefits are far reaching. It can help ease arthritis pain and manage diabetes, and has shown benefits in managing everything from heart disease to Alzheimer’s, cystic fibrosis. It may even help fight against certain kinds of cancers. A daily intake of two teaspoons of turmeric gives you significant amounts of your daily recommended values for both iron and manganese. As if this isn’t enough of a reason to incorporate turmeric into your diet, a study by Tufts University has shown that turmeric may help stop weight gain.
Curry
Curry is actually a spice blend, most commonly comprised of some combination of turmeric, ginger, and coriander, along with several other spices, including chili, cardamom, cinnamon (many of the spices listed individually in this article), and up to 20 others. It brings together a rich blend of health benefits. This spice blend is rich in the antioxidants carbazole alkaloids, may help protect against cell damage, which can stop premature aging. This spice is also used in India as a treatment for diabetes, heart disease, senile dementia, and infection.
Cinnamon
The negative health effects of cinnamon were highlighted in national media because of the viral “cinnamon challenge” that took place in 2013, but cinnamon is actually a very healthy spice – when used in moderation and not on its own. By adding this spice to a cup of coffee or topping off your oatmeal, cinnamon can give you 50 percent of your recommended daily intake of manganese. It is also a great source of fiber for your diet. The active ingredients in cinnamon help your body regulate your blood sugar levels and boost your body’s response to insulin. From a cardiovascular standpoint, cinnamon can help prevent unwanted blood clots and can boost your overall cardiac health. Finally, this spice may also help cancer treatment, having been shown to help slow the creation of blood supplies for tumors.
Garlic
There is a reason garlic was chosen as the spice potent enough to ward off vampires. This spice is an excellent immune booster. It helps the body fight off cold and flu bugs, boosts cardiac health, and helps lower your bad cholesterol levels. Garlic has been shown to protect the body’s blood vessels, and serves as a reputable source of selenium and a wide range of nutrients. Be sure to add at least half a clove a day to your diet, and to that of your significant other. That way you won’t have to worry about the cliches around puckering up after mealtime. After all, you’ll want to be sure he or she is around just as long as you are.
Ginger
Any woman who has ever struggled through the early months of pregnancy can tell you firsthand – and likely in detail – the stomach-soothing benefits that ginger offers. Parents will also espouse the virtues of ginger ale during flu season for easing tumultuous tummies. Believe it or not, gingerol, the active ingredient in ginger, has benefits beyond settling upset stomachs. This spice has been shown to decrease inflammation in the body and may actually block the pathways in the nervous system that process pain.
Parsley
Gone are the days of having your entree arrive topped with a large sprig of curly parsley adorning it like some sort of leafy crown. According to Chef Andrew Granitz, curly parsley’s place atop Italian cuisine stems from its natural breath-freshening properties. Meanwhile, flat-leaf or Italian parsley has a much lengthier health-boosting resume. This herb contains the antioxidant apigenin – the antioxidant responsible for boosting the performance of its fellow antioxidants. It also has diuretic qualities (no more bloat at PMS time!), may help combat high blood pressure, and may help in the fights against heart disease and Type 2 diabetes, according to U.S. News & World Report.
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