Adding a dash of cinnamon, a pinch of red pepper, or a sprinkle of ginger to culinary creations may offer benefits in addition to flavor. With the increasing interest in functional foods, the latest research shows that spices and herbs offer a number of possible health benefits. The table below focuses on a few popular spices and herbs and explores the research on potential health benefits. Suggestions for spice and herb use are also included. There is a reason to season!
| Spice & Herbs | Description | Potential Health Benefits | Uses |
|---|---|---|---|
| Cinnamon | Cinnamon is the dried inner bark of various evergreen trees belonging to the genus Cinnamomum. • At harvest, the bark is stripped off and put in the sun, where it curls into the familiar form called "quills." | Inconclusive evidence to support blood glucose lowering in patients with diabetes | Sprinkle on fruits, oatmeal, and yogurt • Used in baked goodies and desserts • Add to chili to create a 'Cincinnati' touch |
| Red pepper | Red Pepper is the dried, ripened fruit pod of Capsicum frutescens, one of the most pungent Capsicums. • It is sometimes referred to as Cayenne Red Pepper. | Likely effective in pain relief when applied topically • Possibly effective in treating back pain, cluster headache, fibromyalgia, seasonal allergies, and prurigo nodularis (a skin disease) | Creates heat and bite to seasoning blends, meats, pickles, seafood, Italian, Indian, Mexican, and Caribbean cuisines |
| Ginger | • Ginger is the dried knobby shaped root of the perennial herb Zingiberofficinale. • Once the leaves of the plant die, the thick roots, about 6 inches long, are dug up and sold as ginger root. | • Possibly effective in treating painful menstruation, morning sickness, osteoarthritis, post-op nausea and vomiting, and vertigo • Inconclusive evidence to support chemotherapy-induced nausea and vomiting, migraine headache, myalgia, and rheumatoid arthritis | • Used in Indian curries, and Chinese, Japanese, and European spice blends • Used in popular baked goods including gingerbread and ginger snap cookies • Ginger Ale, a sweetened beverage refreshment • Often accompanies sushi to clean the palate. |
| Garlic | • Allium sativum, commonly known as garlic, is a species in the onion genus. • The plant is part of the lily family that produces a pungent, strong-smelling garlic bulb. | • Possibly effective in treating atherosclerosis, colorectal cancer, gastric cancer, hypertension, tick bites, and a variety of skin conditions if used topically (ringworm, jock itch, and athlete's foot)6 | • Sauté with vegetables • Used in Italian pastas & dishes • Added to marinades, sauces and dressings • Used for garlic butter to make garlic bread |
| Rosemary | • Rosemary is the dried leaves of the evergreen Rosmarinusofficinalis. • Rosemary leaves are slightly curved, resembling miniature curved pine needles. • Normally hand harvested, the Rosemary plant grows about 2 to 3 feet tall and is very hardy as it grows under harsh mountainous conditions. | • Possibly effective in treating alopecia areata (hair loss) | • Used in seasoning blends for lamb and Mediterranean cuisines. • Sprinkle over ice cream and mousses • Use sprigs for roasting, grilling or on the barbeque • Mix with orange to create a sweet glaze • Cook with potatoes and other vegetables |
| oregano | • Oregano is the dried leaves of the herbs Origanum spp or Lippia spp (Mexican). Both varieties have traditionally been harvested in the "wild." • "Oregano" means Marjoram in Spanish, and although sometimes referred to as "Wild Marjoram" it is a different herb. | • Possibly effective in treating intestinal parasitic infection | • Used in pizza and pasta sauces • Mexican Oregano is found in chili powders and adds flavor to Mexican dishes. • Sauté with vegetables and bean dishes • Salad topper |
| Curcumin | • Curcumin (also referred to as turmeric) is derived from dried rhizomes of the herb Curecuma longa. • Curcumin is a member of the ginger family and is a polyphenol. | • Possibly effective in treating indigestion and osteoarthritis • Inconclusive evidence to support Alzheimer's disease, colorectal cancer, anterior uveitis (eye swelling), rheumatoid arthritis, and skin cancer • Little reliable evidence to support its use for any health condition because few clinical trials have been conducted. | Often an important ingredient in curry mixes. Add a pinch to jazz up egg salad. Used in many Moroccan dishes. Pairs well with chicken, duck, turkey, vegetables, rice, and salad dressings. |
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health guide