Spice Up Your Diet

Article by Amy Bragagnini, MS, RD, CSO
Posted on September 23, 2008

Many people complain to me that only foods that are “bad” for you taste good. I often explain that even foods that are healthy for you can taste great. The addition of various spices and seasonings may make all the difference. In addition to helping improve the flavor of foods, several spices can even provide health benefits! Below are a few examples of spices that may help to improve your health.

Cayenne pepper is frequently used to add a zesty “zip” to many dishes. Cayenne pepper has been studied for its ability to help reduce cardiovascular disease. The spicy pepper can potentially reduce blood cholesterol, naturally reduce pain, and clear congestion. Add a pinch of cayenne pepper to pork chops or combine with sautéed vegetables.

Cinnamon has been studied for its antioxidant potential. In addition, cinnamon can help people control blood sugar levels. A popular study released (Journal Diabetes Care 2003 by Khan and colleagues) found cinnammon to help participants reduce fasting blood sugar levels as well as triglycerides, LDL cholesterol and total cholesterol. Cinnamon is a wonderful addition to your morning bowl of oatmeal; in addition, cinnamon can help improve the flavor of baked apples.

Curcumin is the main compound found in turmeric, a spice frequently found in Indian and Asian cuisine. Curcumin gives a yellow color to turmeric. Research suggests that curcumin has anti-inflammatory, anti-tumor, antiviral, and antioxidant properties. Scientists suggest that it may help reduce cardiovascular disease, decrease incidence of Alzheimer’s disease, and reduce cancer occurrence. A study released in Clinical Gastroenterology and Hepatology (August 2006) concluded that curcumin could help reduce size and number of precancerous lesions in the intestinal tract. Curcumin can add a warm, peppery flavor to chicken dishes and can be used to season vegetables in stir-fry.

Garlic is a main ingredient in many Mediterranean dishes. Garlic has been thought to help lower cholesterol levels and there is small evidence that garlic may help prevent stomach and colon cancer (Journal of Nutrition 2001). Fresh garlic has been concluded to provide more disease fighting potential than dried garlic (Journal of Agricultural and Food Chemistry 2008). Chop cloves of garlic for a vegetable pizza or add fresh garlic to homemade salad dressings.

Ginger has been used for years in chemotherapy clinics as a natural “anti-nausea” antidote. Ginger may help to reduce pain, nausea and vomiting associated with chemotherapy. In addition, ginger has anti-inflammatory properties, which can be helpful in managing arthritis symptoms. Fresh fruit combined with ginger make a great salad in the summer. Ground ginger is a tasty component to many baked goods.

Rosemary has been shown to have both antioxidant and antimicrobial benefits. Rosemary has also been researched for its potential benefits in reducing severity of asthma attacks. Recent animal studies have also discussed the possible anti-tumor affects of rosemary extract. One tablespoon of dried rosemary leaves can be steeped for a delicious tea and tomatoes topped with fresh rosemary make a flavorful appetizer.

**Scientists often say that further research needs to be completed to fully assess the health potential of these spices.