Health Benefits of Herbs and Spices

Herbs and spices give your food more flavor, but did you know that those delicious add-ins can also support your health? It’s true: healthy food doesn’t have to be bland and flavorless. In fact, you can make wholesome dishes even healthier by enhancing the taste with certain seasonings. Here are seven common herbs and spices and their health benefits:

1-Turmeric :

Turmeric

is a bright orange-yellow spice common in Indian foods; it’s what gives yellow curry its color. The root and rootstock of the turmeric plant contain the polyphenol circumin, which has potent antioxidant and anti-inflammatory benefits to the body. Turmeric has been used medicinally in India and parts of Asia for centuries to treat inflammatory issues like arthritis, colitis and hepatitis, along with other conditions. Additional research suggests that the spice may lower cholesterol and increase the bioavailability of vitamins in the body. While research is still new, scientists are studying its possible anti-cancer effects.

2-Garlic :

Gralic

is an herb commonly used fresh or dried to flavor a variety of foods. Its benefits come mainly from allicin, an oily liquid with antibacterial properties that also gives the herb its strong smell. Research has shown that consuming half to one clove of garlic daily can lower cholesterol by up to 9 percent. The herb is also known for its antioxidant properties and ability to reduce the risk of cardiovascular disease, among other benefits. In particular, the herb supports the health of the endothelium, which supports Nitric Oxide production and lowers blood pressure.

3-Oregano :

Oregano

 is an aromatic herb often found in foods like red sauce and other Italian fare. The herb is a rich source of vitamin K, an important nutrient that supports bone and heart health, among other benefits. With powerful antioxidant, antibiotic and antibacterial properties, oregano is also used to treat respiratory and intestinal conditions. It’s also used to alleviate menstrual cramps and pain, and has been used for skin conditions like dandruff and acne.

4-Basil :

Basil

 is an herb often used in Italian and Asian cuisine. The herb contains phenolics, antioxidants that research indicates are the source of most of the benefits of this nutritious plant. Basil is also known to have antibacterial properties and can restrict bacteria growth like E. coli and staphylococcus. It’s also rich in vitamin K, which helps keep the blood from clotting, and iron. And its anti-inflammatory properties may also help relieve the symptoms of arthritis.

5-Thyme :

Thyme

is a sweet-smelling herb that has a variety of uses. The herb has been shown to support the health of the respiratory system, helping relax spasms in the bronchial passage and relieve conditions like cough and bronchitis. Interestingly, research published in Food Science and Technology International showed that the herb has “potential as a natural preservative in food products against several causal agents of foodborne diseases and food spoilage,” even in low concentration.

6-Peppermint :

Peppermint

 is an herb often used to make tea and added to sweets; it’s also often found in toothpaste and gum. The refreshing leaves and oil from the peppermint plant have a variety of health benefits, but the herb may be best known for alleviating symptoms of irritable bowel syndrome (IBS), including constipation, diarrhea, bloating and pain. The oil has also been shown to reduce heartburn.

7-Cinnamon :

Cinnamon

 is a spice derived from tree bark that is used to flavor all types of foods, ranging from apple cider to sweets to oatmeal. The spice is known to maintain blood sugar levels, which is an important part of avoiding health concerns like metabolic syndrome and Type 2 diabetes. Research has also shown that the polymers in cinnamon may have antioxidant properties.

Next time you want to give your food a little extra kick or flavor, go ahead! Grab a healthful herb or spice, and add even more nutrition to your meal.