We at SFINE recognize that not all smile or grin foods may be the most appetizing. A great way to make smile foods taste better is to pack on the spices and herbs! A boring broccoli can be turned into a delicious side dish with savory seasonings, and bland tofu can be marinated and spiced up to experience flavors from all different parts of the globe. Spices and herbs are flat- faced foods (no fiber, sugar, or protein), so they are not frown foods. Without adding sugar, seasoning and complementing food with spices and herbs is a great way to impart robust flavor to food and dishes without racking up your caloric, fat, sugar, or cholesterol intake. While many provide no other additional macronutrients, some do have health benefits, and this extra advantage deserves discussion, to follow below.
The list of spices and herbs is endless, with certain spices catering to certain cuisines. Here we provide a brief overview of some of the more common spices and herbs that have additional health benefits.
Spices
Spices in general contain antioxidants (a substance that can prevent cell damage and aid cell repair), but some spices contain more antioxidants than others, leading to more health benefits. Many spices are also associated with improved cholesterol levels and heart health as well as a reduced risk for certain cancers.
Turmeric contains high levels of curcumin, which has been known to reduce inflammation. For example, it can reduce inflammation in the brain, potentially lowering the risk for Alzheimer’s disease or depression as well as providing other mental health benefits, including better memory and mood. Curcumin also can lower inflammation associated with arthritis, thus reducing pain levels.
Cinnamon lowers blood sugar, may reduce consumption of unnecessary added sugars, and reduces high cholesterol levels. It is perceived as slightly sweet by consumers and is thus recommended by the American Heart Associated to add flavor rather than sugar or sweeteners!
Cayenne contains capsaicin (found in chili peppers), which can help relieve pain, specifically nerve and joint pain. It can also increase your metabolism and reduce your appetite. Other spices that contain chili peppers may contain capsaicin as well.
Poppy seeds contain minerals such as magnesium, iron, and calcium, which aid in cellular communication and blood flow throughout the body as well as improving bone density and strength. Poppy seeds are also rich in antioxidants and help promote healthy skin and hair growth.
Ginger calms the stomach and helps with nausea, diarrhea, and morning sickness. Ginger contains gingerols, which are anti-inflammatories, and may reduce pain associated with arthritis or muscle soreness. It may also help ease migraine pain.
Herbs
Herbs have long been associated with medicinal properties. Today, many people use herbs to add flavor or garnish to dishes without the intention to receive any health benefits. However, as herbs have the potential to heal, people have been turning to them for thousands of years to help treat pain, diseases, or other ailments. While herbs can be added to food, they can also be turned into teas or salves. Many herbs in the Lamiaceae family (mint, basil, sage, rosemary, oregano, thyme) are associated with anti-inflammatory and antioxidant properties.
Peppermint is known for its antioxidant, antimicrobial, and anti-inflammatory properties. Some benefits of peppermint include its ability to boost one’s mood and improve cognitive function.
Sage is an antioxidant and packed with vitamin K, magnesium, zinc, and copper. It may be used to improve memory and cognitive functioning. Historically, sage was used to reduce pain and minor illnesses.
Rosemary is an antioxidant and anti-inflammatory. Rosemary is widely associated with improving cognitive function, such as increasing concentration and boosting mood. Rosemary oil can also be used for promoting healthy hair growth if applied directly to the scalp (or any other areas where hair growth is desired)!
Oregano is also known for its antioxidant, antibacterial, and anti-inflammatory properties that helps boost the body’s immunity. Oregano may have the ability to help fight diseases, reduce risks for cancer, improve heart health, and aid in digestion. Its compositional nutrients include calcium, iron, fiber, manganese, and vitamins K and E. In sum, oregano is good for your heart and has the ability to fight infections.
Chamomile, usually served as a tea, is a popular way to soothe an upset stomach, boost immunity, and relieve cold symptoms. It can also aid in relaxation and sleep. Other benefits include treating menstrual cramps and pain, reducing muscle spasms, and treating wounds.
Lemongrass has been associated with relieving pain and swelling and calming an upset stomach. It is also has antibacterial and antifungal properties.
Mustard is high in omega-3 fatty acids, protein, fiber, vitamin C, and complex B vitamins. Mustard seeds can help regulate blood pressure, reduce the risk for cancer, prevent neurodegenerative diseases, and help with cardiovascular diseases.
Garlic provides benefits to the heart, including preventing the hardening of the blood vessels that occur as we age and lowering high blood pressure, thus reducing risk for heart disease. Garlic may also boost immunity and help fight off colds.
Onions, closely related to garlic, are widely known as anti-inflammatories and antioxidants and can improve heart health and our immune systems. They also have the ability to improve bone health. While many more spices and herbs have benefits, we only touch on some of the more popular ones with the most research to support their health benefits. Additionally, some spices and herbs have been used as traditional medicine for a long time and have common roots amongst certain cooking cuisines. For instance, lemongrass is common in Thai cuisines while turmeric is used a lot in Indian and Nepali dishes. For more information on spices and herbs, please refer to additional articles or books, such as Joy of Cooking by Irma and Marion Rombauer.