Spice It Up: 3 Spices and Their Health Benefits

Spices, which come from the dried roots, fruits, seeds, bark and stems of plants, have traditionally been used in a variety of ways. In many cultures, there is a long history of using spices to treat illnesses. The health benefits of eating food made with spices are likely due to their array of antioxidants, which help fight inflammation through neutralizing free radicals that cause damage to cells.

Many cultures also have a deep tradition of cooking liberally with spices for their flavor, aroma and color.

Here we highlight 3 spices, their potential health benefits and cooking uses.

Turmeric

● What is turmeric? Related to ginger, turmeric is a spice that comes from a plant grown in Asia and Central America. Known for its bright yellow color, turmeric is commonly used in Asian cuisines (1).

● What are the health benefits of turmeric? Curcuminoids, a primary active ingredient in turmeric, have been studied for various health effects including the potential to prevent the risk of chronic diseases. In some studies, a type of curcuminoid called curcumin has been shown to have antioxidant and anti-inflammatory effects, but overall studies have found mixed results (1).

● How can you cook with turmeric? As one of the main spices in curry powder, turmeric is often used in curries and other Asian-inspired dishes like Lentils and Pumpkin over Brown Rice. Turmeric can also be enjoyed in soups, smoothies, whole grain dishes, sauces and roasted vegetables.

Cinnamon

● What is cinnamon? Cinnamon is derived from the bark of the cinnamon tree, a type of evergreen. Common types of cinnamon originate from China and Sri Lanka (2).

● What are the health benefits of cinnamon? Like other spices, cinnamon is rich in antioxidants. According to the National Institutes of Health, there is no strong evidence that cinnamon supports specific health conditions. Studies have reported mixed evidence about cinnamon’s potential effects on blood sugar (2, 3).

● How can you cook with cinnamon? Cinnamon can be used in both sweet dishes like our Pumpkin Pie Smoothie and savory dishes such as Moroccan Carrot Salad with Bulgur. Cinnamon can also be sprinkled on oatmeal, yogurt, fruit and whole grain toast with nut butter.

Ginger

● What is ginger? Ginger is a tropical plant that is also used as a spice. Ginger was one of the first exported spices on the spice trade (4). Mentioned in ancient texts from Greek, Roman, Arabic and Chinese sources, ginger has been used to promote health for many years (5).

● What are the health benefits of ginger? Ginger is studied for its ability to alleviate nausea, vomiting and other gastrointestinal ailments. Some studies also report that ginger relieves motion sickness (3, 5).

● How can you cook with ginger? As a spice, ginger can be used in baked goods, smoothies, chia pudding and salad dressings like Spicy Cashew Dressing and Miso Ginger Dressing. If substituting ground ginger for fresh ginger, reduce the quantity, as ground ginger is more concentrated in flavor.

Although spices support health, these benefits may not be as direct as some information leads us to believe. Cook with spices for their high content of antioxidants and ability to make our food taste, look and smell delicious, rather than for specific benefits. Consuming spices as part of an overall nutritious and balanced diet improves our health.

References

(1) Turmeric. National Institutes of Health: National Center for Complementary and Integrative Health. Available from: https://nccih.nih.gov/health/turmeric/ataglance.htm. Last modified November 27, 2018.

(2) Cinnamon. National Institutes of Health: National Center for Complementary and Integrative Health. Available from: https://nccih.nih.gov/health/cinnamon. Last modified November 12, 2019.

(3) Webb D. Herbs and Spices: Holiday Spices. Today’s Dietitian 2016;18(11):14. Available from: https://www.todaysdietitian.com/newarchives/1116p14.shtml

(4) Fifi AC et al. Herbs and Spices in the Treatment of Functional Gastrointestinal Disorders: A Review of Clinical Trials. Nutrients 2018;10:1715.

(5) Ginger. National Institutes of Health: National Center for Complementary and Integrative Health. Available from: https://nccih.nih.gov/health/ginger. Last modified November 30, 2016.