10 Healthiest Herbs And Spices You Should Be Eating, According To Science
Herbs and spices are the magical flavorings that can transform almost any dish into a gourmet meal,
but that's not all. They are also full of health benefits. Since ancient times,
they have been used for many medicinal purposes,
and now, even modern science is proving their magnificent healing properties.
In today’s video, we will share with you the 10 of the healthiest spices and herbs
you should be using in your next meal and the science behind why they are so good for you.
#1. Cinnamon Cinnamon fills your
kitchen with warm smells and adds amazing flavor to so many dishes. This spice has also been used
for its medicinal properties for centuries, and there are countless health benefits. Let's start
with the powerful anti-diabetic effect. It slows down the breakdown of carbs in the digestive tract
and improves insulin sensitivity making it more efficient at moving glucose into the cells.
Studies show that it decreases fasting blood sugar levels by 10-29 percent in diabetic patients.
What’s more, It is also anti-microbial and prevents the growth of different
types of bacteria, including salmonella and E.coli. It is full of polyphenols,
a type of antioxidants that prevent cell damage and can even reduce the risk of cancer.
#2. Turmeric Turmeric is a kind of the star of the show
when it comes to healthy spices and herbs. This golden spice delivers some solid gold benefits,
All thanks to curcumin, a powerful antioxidant that neutralizes the free radicals,
reduces inflammation and damage, and cures from minor toothaches to serious
ailments like arthritis. A study published in the journal Trials shows that turmeric
extracts are as effective as paracetamol in reducing pain and other symptoms of
arthritis. It also improves your memory and heart health and reduces the risk of cancer.
To get maximum benefits, try eating turmeric with black pepper, as curcumin has low bioavailability,
but eating it with black pepper keeps it in the body for a longer time.
#3. Ginger Ginger may come from underground,
but it deserves the moment in the sun because of its powerful medicinal properties. Though it does
not contain many vitamins or minerals, most of its health benefits come from bioactive compounds like
gingerols and shogaols. A study published in the journal Phytochemistry shows that these bioactive
compounds have antioxidant, anti-inflammatory, anti-microbial, and anti-allergic properties
and have the potential to treat various life-threatening diseases,
including cancer. Also, ginger-infused sips are an excellent remedy for nausea or digestive trouble.
If you want to try something different from traditional ginger tea,
you can add its powder to curries, stir-fries, or your morning smoothie.
#4. Cayenne Pepper If you are a fan of spicy foods,
here is good news for you, cayenne pepper is super nutritious. It contains capsaicin, a chemical
compound responsible for the spicy characteristic and antioxidant and anti-inflammatory properties.
According to a study published in the journal Open Heart, it improves blood vessels' function
by keeping them healthy and free from plaque, thus reducing the risk of heart diseases and stroke.
It can also help you in your weight loss efforts as capsaicin bumps up the body's metabolic rate
and increases the sensation of fullness, making you burn slightly more calories. So
do not forget to add a dash of cayenne pepper to your soups, stews, and scrambled eggs.
#5. Garlic Believe me! It is worth loading
up on breath mints to load up on more garlic. It is full of bioactive compounds like allicin,
responsible for its strong healing properties. It supports immunity by increasing the number of
immune cells in the body and reducing the duration and severity of a cold. A study published in the
journal Experimental and Therapeutic Medicine shows that consuming garlic is associated with
lower blood pressure in hypertensive patients. It improves arterial stiffness, while its
antioxidative and anti-inflammatory properties further help in reducing blood pressure. It also
helps you stay sharp as you age and reduces the risk of dementia and Alzheimer's disease.
We've made it halfway through our list, and we sincerely hope you've enjoyed it so far.
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#6. Peppermint It is an aromatic herb with a cooling and
refreshing flavor and abundant health benefits. It contains menthol, which gives a cooling and
clearing sensation and is heaven for stuffy noses and sinuses. Also, it is great for your stomach.
In a 2020 study, peppermint extract-infused water was given to patients undergoing chemotherapy;
It helps them by reducing the side effects like nausea and vomiting.
Its oil is beneficial too when applied topically to the skin and cures problems like headaches,
joint pain, muscle aches, and itching. In aromatherapy, it is promoted as a
cure for coughs and colds and for improving mental health. So what are you waiting for;
grab a mug of hot peppermint tea and get ready to sip its benefits.
#7. Rosemary Rosemary is popular among
cooks and herbalists alike because of its unique flavor and beneficial effects on human health.
While it can be consumed fresh, ground, or as an essential oil,
rosemary is at its best when it is fresh as it contains many vital nutrients like vitamin A,
C, folate, and thiamine. It is also high in fiber and has anti-inflammatory properties, making it
an excellent herb for people suffering from gut health and digestion issues. When you consume it,
it increases the bile flow and improves digestion. Polyphenols like carnosic acid and rosmarinic acid
in rosemary offer insulin-like effects. A study published in the journal Molecules
shows that they increase the glucose uptake by muscle cells and reduce the risk of diabetes.
#8. Oregano It is a popular herb
coming from the same family as mint and basil. You probably know it for being one of the main
ingredients in pizza or tomato sauce. However, its benefits extend beyond just flavoring your food.
It also has various health benefits, especially when it comes to your immune system.
A study published in the Brazilian Journal of Microbiology shows that oregano oil is
beneficial in fighting against different species of bacteria and viruses. This is
all because of carvacrol, a phenolic compound in oregano-essential oil.
It is also sky-high in antioxidants, helping fend off heart diseases, stroke, and cancer.
#9. Black Pepper A pinch of black pepper in your
cooking do wonders for your health. It increases the absorption of nutrients like beta-carotene
and iron, making it a perfect addition to your meals. Also, a study published in the
journal Food Chemistry shows that it reduces the risk of heart diseases by lowering LDL or
bad cholesterol levels. It contains an active compound known as piperine, which has potent
antioxidative and anti-inflammatory properties making it useful for treating arthritis pain.
For maximum benefits and flavor, try using freshly ground pepper from peppercorns when cooking food.
#10. Parsley Parsley can be used in many different ways to
help with common ailments and diseases. One of the most popular uses of parsley is to treat heartburn
and indigestion. It contains compounds that soothe your gut lining and improve digestive function.
And with just one tablespoon of fresh chopped parsley, you can get 70 percent of the recommended
daily intake of vitamin K, an essential nutrient for building bones and blood clotting.
Also, a recent study shows that it is a good source of antioxidants and reduces the risk
of arterial hypertension, diabetes, and cardiac issues. When cooking with parsley, use it fresh,
not dried, because dried parsley has a lower concentration of nutrients than fresh parsley.
The best thing is, that you can grow your own parsley and have a fresh supply forever.
It is easy to take care of because it requires very little light and ample water.
So are you ready to add these delicious and healthy herbs and spices to your food?
They are full of health benefits, give your food a unique taste and aroma,
and have almost zero calories; what more do you want. They are also available in supplemental
form, but make sure to consult with your physician before adding them to your daily diet,
especially if you have any medical condition or taking any drugs.
Will you start including these herbs and spices in your diet after watching this video?
Let us know in the comment section below.
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