Welcome to my blog. Today we are going to focus on my top 10 herbs and spices for better health. Some of you already use herbs and spices and that’s great, keep up the good work. However, many of you have not used them or very many or possibly the right ones. Just a word of caution, check the label and watch for any allergy symptoms. But what are some of the good spices? What are their benefits? We will dive into my top one’s for you to consider. Consider adding these to your next meal for a little health kick and maybe a better tasting dish.
Cinnamon
Cinnamon is a popular spice, used by many people in all sorts of recipes and baked goods. It contains a compound known as cinnamaldehyde, which is responsible for cinnamon’s medicinal properties. It has potent antioxidant activity, which helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. But cinnamon’s real health benefits are in its effects on blood sugar levels. Cinnamon can lower blood sugar by several ways, including slowing the breakdown of carbs in the digestive system and improving insulin sensitivity.
Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients. The effective dose of cinnamon is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams.
Sage
Sage gets its name from the Latin word Salvere, which means “to save.” It had a strong presence for its healing properties during the Middle Ages and was even used to help prevent the plague. Current research indicates that sage may be able to improve brain function and even memory, especially in people with Alzheimer’s disease. Alzheimer’s is assisted by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage combats this by inhibiting the breakdown of acetylcholine.
In a 4-month study of 42 individuals with mild to moderate Alzheimer’s disease, sage extract was shown to produce significant improvements in brain function. While other studies have shown that sage can improve memory function in healthy people, both young and old. Studies report that a typical dose for healthy adults should be 1/8-1/4 tsp. of dried sage leaves in tea. Other reports suggest 2.5 mg three times a day. But it is always best to check with your doctor to find the right amount for you.
Peppermint
Peppermint has a long history of use in traditional medicine and aromatherapy. As with many herbs, it is the oily component of the leaves or roots, that contain the agents responsible for the health effects. Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS. Studies have shown that it works by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom with IBS. There are also some studies showing that peppermint in aromatherapy can help fight nausea. In a study of over 1,100 women in labor, peppermint aromatherapy caused significant reductions in nausea after surgery and C-section births. Experts report that the average dose of peppermint for adults is .2 to .4ml of oil three times a day and children .1 to .2ml.
Turmeric
Turmeric is the wonderful spice that gives curry its yellow color. It contains several compounds with medicinal properties, one being curcumin. Curcumin is a powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes.
This is important, because oxidative damage is believed to be one of the key components behind ageing and many diseases. Curcumin is also a strong anti-inflammatory spice, to the point where it matches the effectiveness of some anti-inflammatory drugs on the market today. Given that long-term, low-level inflammation plays a major role in almost every chronic disease, it’s not surprising to see that curcumin is linked to a variety of health benefits such as improve brain function, fight Alzheimer’s, reduce the risk of heart disease, cancer, and relieve arthritis, just to name a few. The adult dose is between 500-2000mg per day. For children, contact your pediatrician.
Holy Basil
Don’t confuse Holy Basil with Thai basil or regular basil, it’s a different type of herb. This is considered a sacred herb in India and has many health benefits. Studies have shown that it can inhibit the growth of a wide range of bacteria, yeasts, and molds. There is also a study that found it can boost the function of the immune system by increasing certain cells in the blood. Unfortunately, these studies were small but promising. Further research is needed, of course, but there are some health benefits. Try it for your self and see if it makes a difference. The recommended dosage is 500mg daily.
Cayenne Pepper
Cayenne pepper is a type of chili pepper used to prepare spicy dishes. The active ingredient, capsaicin, has been shown to reduce appetite and increase fat burning. For this reason, it is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram to meals reduced appetite and increased fat burning in people who did not regularly eat peppers. However, there was no effect in people who ate spicy food, indicating that a tolerance to the effects can build up over time. Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer. Of course, these observed anti-cancer effects on animals are far from being proven in humans. As with many studies, further research is needed but it looks promising. I always try to find the positive. Maybe one day there will be enough studies done pertaining to all these herbs, spices, plants, and some foods, that it will be beneficial to humans and that we will be able to combat all cancers.
In conclusion, I hope the small list will get you started in adding a little bit more spice in your life and have your health benefit from it in the end. Next time you eat, try putting a little bit of one of these herbs or spices to enhance the flavor and decrease some of the dressings and sauces. This will in turn reduce the calories and help you on your way to a healthier you!
Take care, and until next time.
Darren
Harmony Shift 