Herbs and Spices

There are so many to choose from to improve the flavour of your food, including:

Allspice

Barberries

Basil

Bay leaves

Cardamom

Chili powder

Cinnamon

Cloves

Coriander

Cumin

Curry powder

Dill

Fenugreek

Garlic

Ginger

Horseradish

Lemongrass

Marjoram

Mustard powder

Nutmeg

Nigella

Oregano

Paprika

Parsley

Pepper

Peppermint

Rosemary

Saffron

Sage

Thyme

Turmeric

Vanilla

Herbs and spices are some of the most anti-inflammatory foods; turmeric, cinnamon, cloves, lemon balm, marjoram, oregano, and peppermint are so rich in antioxidants that a small pinch can go a long way.

On average, plant foods have 65 times the antioxidants than meat, fish and dairy; animal foods max out at 100 on the antioxidant scale, compared to plant foods such as the spices cloves at 290,283 and sumac 312,400 on the antioxidant scale respectively.

Regularly eating 1½ teaspoons of ginger or rosemary can cut the DNA damage from oxidative stress by 25% and just ⅛ teaspoon of turmeric by 50%, protecting us from damaging inflammatory responses.

Curcumin, from turmeric, is safe and effective in reducing joint tenderness and swelling and in alleviating pain, in the autoimmune, inflammatory disorder, rheumatoid arthritis, compared to the leading drug of choice, without any apparent side effects. Tumeric has also been shown to reduce symptoms in osteoarthritis, to the same, or greater extent than the best available medical treatment, including medication such as Ibuprofen.

Turmeric can also improve proteinuria, a sign of kidney inflammation in the autoimmune, inflammatory condition, Systemic Lupus Erythematosus

Just smelling rosemary can boost cognitive performance and half a teaspoon of ingested rosemary accelerates processing speed by improving alertness.

Packed with salicylates, the main active ingredient in aspirin, herbs and spices, particularly chilli powder, paprika, turmeric and cumin may be one reason why cultures that incorporate these spices into their meals regularly, such as in rural India, have some of the lowest rates of colorectal cancer.

Curcumin, in turmeric has potent anticancer properties, helping to kill off different types of cancer cells, leaving normal cells alone, reducing the risk of cancer developing.

Curcumin has the potential to slow the disease process in patients with early stages of the cancer, multiple myeloma.

Turmeric and green tea leaves can suppress the growth of uterine fibroid cells.

Fenugreek has shown a significant impact on upper and lower-body strength and body composition compared to placebo, with no side effects; resistance-trained me were able to leg press an extra hundred pounds. As a bonus, Fenugreek may have potent anti-cancer properties.

A quarter of a teaspoon of black cumin (nigella satvia seed) powder every day can promote weight loss within a few months and reduce LDL cholesterol.

A quarter teaspoon of garlic powder a day can improve arterial function and slow the progression of atherosclerosis. It can also reduce blood pressure.

In summary, herbs and spices can:

Reduce inflammation

Reduce the risk and development of cancer and abnormal cell growth

Reduce weight

Reduce LDL cholesterol

Reduce blood pressure

Improve arterial function

Improve strength

Improve cognitive performance

Takeaway:

Eat herbs and spices every day! They make everything tasty and are incredibly good for your health. Aim for at least ¼ teaspoon of turmeric and any other herbs and spices that you enjoy each day.