Add these antioxidant-packed spices & herbs for health and healing to your daily meals

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Did you know there are health benefits of a diet rich in herbs and spices and low in sodium that go beyond lowering blood pressure? Learn about the herbs and spices with the highest antioxidant content and some practical tips for their use in cooking.

Adding herbs for health and healing to your daily meals is a great way to load up on antioxidants!

Most people are aware that a high sodium diet has an impact on blood pressure and fluid retention. In fact, too much sodium can be a serious issue in people with heart, liver, or kidney disease.

So, does a healthy diet need to be bland and flavorless? No way! This is where healing herbs and spices come in. Not only can you add a flavor boost to your foods while using less salt, but many herbs and spices with high antioxidant content may actually decrease cancer risk too! Herbs and spices are virtually risk-free when added to food and come with the potential promise of improved health.

For centuries, many cultures have been using spices and herbs for health and healing and to flavor food. Modern science is now beginning to show the benefits of herbs and spices with the majority of studies focusing on the prevention of cancer and heart disease. Scientists propose that herbs and spices may reduce cancer risk by altering the bacterial environment, changing cellular structure, or blocking, slowing, or stopping tumor growth.

More than 180 spice compounds have been explored for their health benefits. Here is a list of some of the more well-studied spices, including practical tips for their use in cooking.

Herbs & spices with the highest antioxidant content

Turmeric

Turmeric is one of the most extensively studied spices. More than 1,700 lab studies have been published on this spice. It gets its yellow color from curcumin, a phytochemical being studied for its anti-cancer potential.

Tips for using turmeric:

add to rice or other grains
add a pinch to scrambled eggs or an egg dish
toss with roasted vegetables

Garlic

Garlic, technically a vegetable, is often considered a spice because it is mainly used to flavor foods. Garlic is abundant in sulfur-containing compounds that are thought to be highly active in the body to protect against stomach and colorectal cancer. Evidence shows that garlic can lower cholesterol, may slow the development of hardening of the arteries, and may lower blood pressure.

Tips for using garlic:

sprinkle garlic powder on vegetables before roasting or grilling
use extra minced garlic in recipes to further boost flavor
make a simple pasta sauce using sautéed garlic and basil in olive oil

Black pepper

Black pepper, probably the most important and popular spice in the world, contains a substance called piperine that gives it its strong flavor. In cell studies, piperine acts as an anti-inflammatory and an antioxidant. Researchers have found that the combination of curcumin and piperine may work better as active agents in preventing cancer cell growth. This is one example of how scientists are looking at how spices may work together for our health.

Tips for using black pepper:

add to salads, soups, stocks, sauces, and marinades
rub onto meats, poultry, or fish before roasting, cooking, or grilling
add to mashed potatoes while limiting salt

Allspice

Allspice was named by the English, who thought the herb contained flavors of cinnamon, clove, and nutmeg. It is a myth that allspice is a combination of spices, but rather it is derived from the dried, unripe berries of the Pimenta dioica tree. It contains at least five potential compounds that may contribute to health promotion.

Tips for using allspice:

add to your barbecue sauce for a unique sweet flavor
use in spiced tea
add a dash to asparagus, carrots, squash, or beets

Cinnamon

Cinnamon is a spice obtained from the bark of an evergreen tree. It has been studied for its antioxidant properties and is being investigated for improving blood glucose in diabetes.

Tips for using cinnamon:

sprinkle on hot or cold cereal or yogurt
sprinkle on a dish of fruit or baked apple, pear, or squash

Using spices and herbs for health and healing

Proving the impact of herbs and spices on health is challenging. Medications can be studied as single compounds at a defined dose. Alternatively, food substances can vary in amount and type eaten, making it difficult to determine the impact of a single substance on health. The good news is that herbs and spices add flavor and variety, and can easily be added to dishes with the bonus of potential positive health benefits...minus the sodium. So, go ahead and spice up your foods for enjoyment and good health! It's a win-win.

Add these antioxidant-packed spices & herbs for health and healing to your daily meals

Adding herbs for health and healing to your daily meals is a great way to load up on antioxidants!