Healthful Herbs and Spices

Many of us have eaten a variety of herbs and spices throughout our life without much thought about it.  What you may not know is that in addition to adding flavor and making our food more interesting, some herbs and spices have a number of health benefits.  In fact, some of your favorite spices that you enjoy on a daily basis may be helping to fight illness, boost energy, and add years to your life!

Ginger 

Ginger has been used for centuries for its perceived medical benefits.  It has shown to have a powerful anti-inflammatory impact on the body, largely due compounds called gingerols.  Individuals that struggle with rheumatoid arthritis have experienced a reduction in related pain when including ginger into their routine.  In addition, ginger may have a positive impact on gastrointestinal distress and can help relieve symptoms associated with nausea.  A simple and delicious way to enjoy fresh ginger is to make tea with it.  Just place a small amount in a cup, pour boiling water over, and let steep for 4-5 minutes. 

Garlic

Garlic is used in numerous cuisines around the world and is something that almost everyone has tried at some point in their life.  In fact, there is evidence that Ancient Egyptians cultivated garlic as far back as 5,000 years ago.  When eaten regularly, it can have a dramatic impact on the cardiovascular system.  The “stinking rose” as it is sometimes referred to helps to protect blood vessels and blood cells from oxidative and inflammatory stress.  This can assist in reducing chances of atherosclerosis and heart attack.  Fresh garlic can be enjoyed in a countless number of ways to add depth of flavor.  It is the perfect addition to marinades, salad dressings, soups, and stews.

Cinnamon

Cinnamon has a host of health benefits when eaten regularly, in large part due to a compound called cinnamaldehyde.  This compound is also responsible for giving cinnamon its distinct flavor and aroma.  Some research has shown cinnamon to have a positive impact on insulin resistance and may have an anti-diabetic effect when enjoyed consistently.  It is able to help decrease the amount of glucose that enters the bloodstream after a meal by interfering with several digestive enzymes that break down carbohydrates.  Cinnamon is easy to include in your routine and makes a delicious tea when combined with ginger.  Sprinkle some on sweet potatoes and roast in the oven for an incredible treat!

Turmeric

Turmeric has a distinct flavor and color and is used by a variety of different cultures in a number of different recipes.  It contains a compound called curcumin that has been proven to contain powerful anti-cancer properties.  In particular, it has been studied for its impact on cancers of the digestive tract.  In addition, it is useful in the fight against Crohn’s disease, ulcerative colitis, and inflammatory bowel disease.  Turmeric can be enjoyed in a variety of ways including salad dressings, tea, and other ethnic dishes.

Going Forward

Herbs and spices not only provide delicious flavor to our meals and snacks, but also a host of health benefits.  The inclusion of spices in cooking can also help to reduce the need for added salt or sugar.  Find your favorite herbs and spices and include them regularly!

Health Benefits of Berries

When it comes to fruit, berries may just pack the largest nutritional punch.  Not only do they come in a wide variety of delicious flavors, but they also have a enormous assortment of health benefits.  So the question is, just how many different berries are you including in your diet regularly?

Strawberries

Quite often, people associate oranges with vitamin C.  While oranges are a wonderful source of this vitamin, did you know that strawberries contain a higher amount per weight?  Vitamin C is critical to many of our body’s functions, including producing serotonin.  This neurotransmitter plays an important role in the health of our nervous system, digestive system, and immune system. 

Vitamin C is an antioxidant and helps to block some of the damage that is caused by free radicals in the body.  The buildup of these substances over time contributes to accelerated aging and conditions such as heart disease and cancer.  It is one of the water soluble vitamins, which means the body does not keep it stored.  Without a large amount in storage, it is important to continually supply the body with this important vitamin.

Blueberries

Behind strawberries, blueberries are the second most popular berry in the United States.  In terms of their nutritional benefits, they are certainly close to the top.  These tasty berries are high in vitamin K, which is best known for its important role in blood clotting. 

In addition to blood clotting, this important vitamin is also vital for bone health.  In fact, individuals that are vitamin K deficient have been shown to have a higher risk of bone fracture.  People that have higher levels of vitamin K in their bodies have greater bone density, and some studies have shown that osteoarthritis is associated with low vitamin K levels in the body.

Blueberries are easy to enjoy in a variety of ways.  They are a perfect topping for yogurt and kefir or are the perfect addition to any smoothie.  Throw some on top of a salad with balsamic vinegar and you have a real treat!

Raspberries

Raspberries are delicious and packed with a large amount of healthful compounds called phytonutrients.  These naturally occurring chemicals are found in plants and perform a variety of functions including protecting them from harmful UV radiation and insect attack.  In short, the same compounds that help to keep plants alive help to keep you alive and healthy as well!

Some of the phytonutrients and antioxidants in raspberries may have anti-cancer benefits.  In animal research, the compounds found in these berries have been shown to have a positive impact on cervical, breast, and prostate cancers.  In an almost science fiction-like finding, it is thought that raspberry nutrients may decrease cancer cell numbers by sending signals that tell these types of cells to begin the process of apoptosis, or programmed death.  This is exciting news in the fight against cancer.

What Are You Waiting For?

The truth is, you should be eating more berries than you probably are.  The health benefits seem almost endless, and with almost no down side, they should be a staple of your diet.  When it comes to these powerful foods, there is quite a wide variety of taste and texture to choose from.  Try as many different kinds as you can and find a favorite.  Your body and mind will thank you!