We’ve talked a lot about the healing power of food, from enhancing sleep to helping to fight cancer, and even boosting our longevity.
It turns out the herbs and spices that add a big dash of flavor to our foods — many of which have been valued for centuries for their culinary and curative prowess — have been shown by modern science to offer a myriad of health benefits in and of themselves.
One of the most significant benefits lie in their potent antioxidant properties. Many spices, such as chili powder and cumin, contain compounds such as polyphenols and flavonoids, which help neutralize harmful free radicals in the body, thus reducing the risk of chronic diseases like cancer and cardiovascular disorders.
Turmeric, a spice known for its vibrant color and earthy flavor, contains curcumin, a powerful antioxidant with anti-inflammatory properties that may aid in combating conditions such as arthritis and Alzheimer’s disease.
Herbs and spices are also rich in essential vitamins, minerals, and micronutrients, making them valuable additions to a balanced diet. For instance, parsley, more than mere garnish, is also a potent source of vitamin K, vitamin C, and folate, which is important for bone health and immune function. And good news for garlic lovers: it is packed with allicin, a compound known for its potential to lower blood pressure and cholesterol levels.
Brew up some ginger tea to alleviate nausea, aid digestion, and reduce muscle pain and soreness. Another age-old flavor booster, cinnamon, may help regulate blood sugar levels and improve insulin sensitivity, making it a valuable ally for managing diabetes and metabolic disorders.
Herbs and spices, of course, also provide a tasty alternative for salt for those looking to decrease their intake of sodium.
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Here’s a roundup of some of our go-to herbs and spices that are also nutritional powerhouses:
Sage: Deriving its name from the Latin word Salvere, which means “to save,” sage was revered for its healing properties during the Middle Ages and was used to help prevent the plague. Recent studies indicate it may be to improve brain function and memory, especially in people with Alzheimer’s disease.
Rosemary: This fragrant and versatile herb is packed with antioxidant and anti-inflammatory properties, and has been associated with improved cognitive function, enhanced circulation, and reduced risk of chronic diseases.
Cumin: This deliciously smoky spice is a key ingredient in many Indian dishes — but is also naturally rich in iron. Researchers say it may play a role in weight loss, as well.
Chili Powder and Peppers: Besides turning up the heat on your food, chili powders and peppers are packed with nutrients, including vitamin A, vitamin C, iron and dietary fiber, which helps to boost your immune system and prevent heart disease.
Turmeric: Because of its potent anti-inflammatory and antioxidant properties, turmeric is beneficial for joint health, cognitive function, and overall well-being.
Cinnamon: Cinnamon contains compounds that may help regulate blood sugar levels, improve heart health, and enhance cognitive function.
Garlic: Known for its immune-boosting properties, garlic is a potent source of allicin and other sulfur compounds that support cardiovascular health, combat infections, and promote detoxification.
Ginger: With its spicy and aromatic flavor, ginger helps with digestion and nausea, as well as reducing inflammation and muscle pain.
Dry or fresh?
When it comes to the debate between dried spices and fresh herbs, both options offer distinct advantages. While fresh herbs often give a more vibrant flavor and aroma, dried spices offer convenience and versatility, especially when fresh ingredients are not readily available. Both dried spices and fresh herbs offer nutritional benefits, such as essential vitamins, minerals, and phytochemicals.
In general, dried herbs can retain their flavor and nutritional content for about one to three years when stored properly. To maximize their longevity, place in airtight containers such as glass jars or resealable bags to prevent exposure to moisture. Dried herbs generally do better in a cool, dark place, such as a pantry or cupboard, away from direct sunlight and heat sources like stoves or ovens. Buying in bulk? They can also be frozen to extend their shelf life.