Overview
The dynamic duo of herbs and spices can be found in every Indian kitchen. It's not merely used for seasoning and taste; it contains an abundant range of health benefits. While it might seem similar, it is used for entirely different purposes.
Numerous herbs and spices not only enhance the flavour of food but also offer therapeutic benefits. They contain a variety of possible health advantages and are great suppliers of antioxidants.
Antioxidants are a fantastic approach to improve general health since they combat free radicals. As a result, weight loss, heart health, high blood pressure, and type 2 diabetes may benefit from the antioxidant characteristics of herbs.
What should you know about herbs and spices?
You usually associate culinary herbs and spices with cuisines from Asia and Africa because these regions are where many of these ingredients come from. But what are they specifically? Herbs can be consumed either fresh or dried and are plants' leaves.
Herbs that have been dried are referred to as spices. Plant bark and roots are used to make several spices. While spices like cinnamon, turmeric, and ginger are produced from the bark and roots of plants, herbs like sage, peppermint, and parsley are derived from plant leaves.
It's a good idea to include herbs and spices in your diet because research on the possible health benefits of these foods looks promising! Here are some top herbs and spices you should add to your pantry, as they're healthy and add impressive flavours.
Ginger
You can use ginger raw, powdered, or juiced for therapeutic purposes. It can also be used as an oil. The most well-known usage of ginger is as an anti-nausea remedy. It can even aid in the relief of nausea brought on by chemotherapy. It can help avoid nausea while you're ill or pregnant.
Ginger may help control blood sugar. According to a few studies, the anti-inflammatory antioxidants and chemicals in ginger may help safeguard your brain function as you age, reduce the risk of colon cancer and slow the onset of Alzheimer's disease. It is also used as a supplement by individuals who regularly work out.
It is almost used in our everyday food for flavour and spice. It is most commonly known for its various medicinal properties.
Oregano
It is one of those kitchen essentials that tastes fantastic on a range of savoury recipes, not to forget the excellent flavouring to pizza slices! Oregano, often known as wild marjoram, is a rich source of vitamin K.
Oregano is a herb with a wide range of uses indigenous to Europe, the Mediterranean, and Asia. Antioxidants per gramme of oregano are 42 times higher than those in an apple.
It can be used as a garnish on foods, dried, fresh, or even pressed into herb oil. Antioxidants that help fight free radicals are abundant in oregano. A buildup of free radicals has been linked to the emergence of chronic illnesses.
Oregano oil may have antibacterial and antifungal activities, according to some studies. Carvacrol and thymol are the two antioxidants that are most frequently present in oregano.
Thymol and carvacrol can help to lessen viral symptoms. Additionally, carvacrol has anti-inflammatory effects. The anti-inflammatory effects of oregano may slow the onset of autoimmune diseases, diabetes, and cardiac issues.
Oregano is a beautiful addition to sauces, salads, salad dressings, meat seasonings, soups, and stews, in addition to its fantastic health benefits.
Cinnamon
This Asian spice champ of the moment is native to Sri Lanka and Myanmar but is grown worldwide, notably in Vietnam, South America, and the West Indies. It originates from the inside of tree bark.
When the Portuguese first discovered it in the 16th century, it was a valuable and rare spice. It now comes in stick and powder form and is packed with antioxidants.
Furthermore, it possesses anti-inflammatory qualities that could lessen insulin resistance. This metabolic powerhouse could help you lose weight and even live longer.
Cinnamon contains a lot of polyphenols, an antioxidant. According to studies, cinnamon has potent anti-inflammatory qualities that may reduce your chance of getting affected by chronic diseases.
Cinnamon improves insulin sensitivity. Specific diabetes symptoms can be alleviated by cinnamon. Additionally, cinnamon has anti-microbial qualities that may benefit dental health.
You may use cinnamon as a tasty, sweet spice in savoury recipes and desserts. You can add some cinnamon to your morning coffee to increase flavour and nutrients if you want to include more cinnamon in your diet.
Rosemary
Another herb from the Mediterranean region, rosemary, is a plant that belongs to the evergreen family. It is a common element in herbal teas and can be added to cuisines in fresh or dried form.
Rosemary is rich in minerals, including manganese, magnesium, potassium, and several vitamins, including vitamin A (beta-carotene), vitamin C, and vitamin B6.
Traditional medicine has benefited from the antibacterial and anti-microbial benefits of rosemary leaves. According to studies, rosemary includes acids that may have the ability to inhibit the growth of tumours.
Leukaemia, breast, and prostate cancer tumours' growth are slowed down by rosemary. It also helps in suppressing seasonal allergies.
Popular spice mixtures, savoury recipes, and seasonal dishes all use rosemary. For its lovely aroma, it can also be added to essential oils and diffused.
Turmeric
Turmeric is derived from roots. The golden spice that we include in most of our Indian curries adds so many benefits to our health. It's been used for medicinal purposes and in Indian cuisines for decades.
The anti-inflammatory and antioxidant-rich substance curcumin is found in turmeric. Its popularity as an anti-inflammatory substance is due to this. According to studies, the turmeric compound curcumin may have antidepressant properties.
Consuming curcumin has been investigated in conjunction with cancer therapies. According to research, it may impact how quickly malignant cells develop. Curcumin may prevent cancer, according to some studies.
Sage
Wisdom is also referred to as sage for a reason: it improves memory and fosters brain health. Sage is a member of the mint family and is indigenous to the Mediterranean region. It has a strong flavour and is loaded with antioxidants and vitamins.
The vitamins K, A, E, and C are plenty in sage. According to studies, sage tea increases antioxidants and decreases harmful cholesterol.
Sage has long been used to enhance dental health because it has anti-microbial properties as well. A study linked sage oil to mouthwash and dental plaque and discovered that there was a decrease in the number of streptococcus mutans colony-forming units.
Additionally, it has been found that sage helps improve insulin sensitivity and lowers blood sugar levels. The culinary herb can be used in teas and extracts, in addition to being a great addition to cuisine. Consider including it in soups, roasts, veggies, and herb butter.
Peppermint
The mint family includes peppermint. It is a product of the cross-breeding of spearmint and watermint plants, and it may have its origins in Northern Africa and the Mediterranean. Because of its anti-microbial qualities, peppermint may help prevent bad breath and promote better dental hygiene.
It helps with digestion to consume peppermint. It has been demonstrated to lessen bloating, indigestion, and gas. It also reduces nausea sensations.
Additionally, a muscle relaxant, peppermint, may help ease stress and pain. According to studies, peppermint may be able to reduce migraine symptoms. It's one of the most incredible things, soothing you from tension, headache, and pain.
Avoid using the essential peppermint oil on your skin without a carrier oil, even though it can relieve skin itch and irritation. Mix one ounce of mineral oil with three to five drops of essential peppermint oil before applying.
Holy basil
Holy basil, revered in India, should be distinct from Thai or regular basil. It has a long history in Indian medicine as a remedy for various ailments, from ringworm to eye disorders.
Holy basil is a tonic for the body, mind, and spirit, from the leaves to the seeds. Different plant parts are suggested for treating various ailments. According to studies, holy basil can stop multiple bacteria, yeasts, and moulds from growing.
According to a short study, it can improve immune system performance by raising specific immune cells in the blood. In addition to lowering blood sugar levels before and after meals, holy basil is also associated with alleviating anxiety and anxiety-related conditions.
Cardamom
The "queen of spices," cardamom (Elettaria cardamomum), often used in Ayurvedic treatment, has been used for centuries. Cardamom is a spice with a strong, slightly sweet flavour that some might compare to mint.
It originated in India; it could be mostly seen in Indian curries and stews, but it is now widely available worldwide and used in sweet and savoury cuisines.
Cardamom extracts, oils, and seeds are believed to have potent therapeutic qualities. According to research, cardamom powder may assist individuals with high blood pressure in lowering it. Evidence shows that breathing cardamom essential oil while exercising may boost the oxygen the lungs can absorb.
Saffron
A little piece of a honey-scented flower is the most expensive spice in the world. It is widely grown in several nations, including India, China and the Middle East. It is a perennial herb that blooms with purple flowers and extends 10 to 25 cm tall at the beginning of autumn. This flower's three-filament stigma, a vibrant red tint, is dried and used to manufacture the spice saffron. Saffron is a potent spice with antioxidants.
It has been associated with various health advantages like increased weight loss and lessened PMS symptoms, as well as better mood and libido. Other possible health advantages of saffron include reduced risk of heart disease, better blood sugar control, eyesight, and better memory.
Garlic
No healthy spice list would be complete without garlic in it; every Indian lunch contains at least a tinge of garlic in it for its flavour and medicinal properties.
Consuming several raw cloves of garlic will purify your bloodstream and get rid of the common cold. Daily consumption of garlic supports heart health and lowers cholesterol levels. It is a type of all-natural antibiotic that has antibacterial and antiparasitic effects and can fight cancer.
Garlic improves healthy skin when used topically. It could aid in preventing hair loss. Additionally, garlic adds a great flavour to food. Garlic supplements reduce total and LDL cholesterol in those with high cholesterol by roughly 10% to 15%.
Garlic pills, extracts, and powders have been shown to decrease high blood pressure significantly. Garlic reduces systolic and diastolic blood pressure by roughly 8 and 5 points, respectively, comparable to the effects of high blood pressure drugs.
Fenugreek
In Ayurveda, fenugreek was frequently utilised significantly to improve masculinity and libido. It appears to have various positive benefits on blood sugar levels.
It includes the plant protein 4-hydroxy isoleucine, which helps enhance insulin performance. Studies have shown that taking at least 1 gramme of fenugreek extract daily, mainly by diabetics, can lower blood sugar levels.
Cloves
Cloves are prized as a sweet, aromatic spice that adds flavour and warmth to various dishes. It is also used as a natural mouth refresher. They provide many possible health advantages and have long been used in traditional Chinese and Indian medicine.
Eugenol, a substance found in cloves, is a natural antioxidant and antiseptic that wards off bacteria that cause infections. That's why it's very effective in treating cavities, and it's often added to oral products such as toothpaste and mouthwash.
By reducing oxidative responses in the body, eugenol has been shown to help lower the risk of inflammatory disorders, including arthritis.
Beta carotene, present in cloves, gives them their deep, rich colour and is also a tremendous source of nutrition. The body transforms beta-carotene into vitamin A, a necessary ingredient for maintaining the health of our eyes.
Cayenne pepper
Cayenne pepper is flavorful, mildly hot, and contains capsaicin, the chilli pepper's magical ingredient; cayenne has a positive reputation. A thermogenic substance called capsaicin helps people lose weight by boosting metabolism and stifling hunger. Additionally, it truly aids in calorie burning.
It is gastroprotective, which means that it aids in preventing and treating conditions like ulcers that affect the stomach and its lining.
Capsaicin also aids in lowering blood pressure improving cardiovascular health. It may contain potential anti-cancer properties. Of course, not everyone should consume hot peppers in their diet. For instance, it is advised to avoid spicy meals if you have acid reflux because they can cause symptoms.
Paprika
Paprika may be best known for giving food a splash of colour, but it also includes capsaicin, a spice ingredient with anti-inflammatory and antioxidant properties. The ability of capsaicin to reduce pain is widely recognised. It reduces inflammation and discomfort by interfering with neurotransmitters that transmit signals to the brain.
Capsaicin can be isolated from peppers and then added to various products, including lotions and gels, to effectively alleviate pain.
Summary
Spices provide flavour, may transform nutritious meals into appealing meals, and are a healthy approach to breaking bad eating habits. The secret to sustaining healthy habits over time is to like your food. Before including herbs and spices in your diet or making any dietary changes, consult your dietician.
