Herbs and Spices For Better Health

Food is medicine. It has been used throughout history to heal us, to help us maintain good health and to attain high levels of well-being. Getting all the goodness we need from food can be difficult – especially in this age of processed, homogenized, irradiated and genetically modified food.

Generally speaking, the most important point is to enjoy a balanced diet comprised of fresh, whole, organic foods. But further than this, all foods have particular nutritional properties and so may be used as targeted health tonics.

Herbs and spices can be added to your dishes easily, mixed into teas, or infused with oils or vinegars (e.g rice wine or apple cider), and they can be used to target particular health objectives, so we have put together a list of common spices and their medicinal properties.

Before looking in your medicine cabinet, first look to your kitchen and enjoy the process of cooking and eating! (If you would like us to add any specific herbs or spices to this list, or if you have any favourite recipes you would like to share, then please email joes@nutrivital.co.uk).

Basil
Basil belongs to the mint family. It aids digestion, supports the stomach and is a slight sedative.

Bay Leaf
This leaf is astringent, anti-bacterial and anti-fungal. It supports the nervous system and stomach, helps dispel gas. It is also an emmenagogue, meaning that it stimulates menstral flow.

Black Pepper
The world’s most popular spice happens to be the most potent digestive aid at your disposal. When its sharp flavor hits your tongue, it signals your brain to produce hydrochloric acid, which helps discourage unhealthy bacteria growth and may prevent symptoms such as bloating and indigestion.

Try a traditional Italian way to up the pepper quotient: Mix a container of sliced strawberries with 1⁄4 cup of balsamic vinegar and 5 or 6 grinds from the pepper mill. This is a healthy and delicious desert!

Cayenne Pepper
The heat in peppers comes from a phytochemical called capsaicin. Hot peppers have been shown to clear congestion, fight cholesterol, and raise metabolism to eliminate body fat. Taiwanese researchers also discovered that when exposed to capsaicin, cells that normally develop into fat cells die before they mature.

Sprinkle over vegetables and beans or mix with paprika, cumin, and brown sugar to make a spicy meat rub.

Cinnamon
Researchers have linked this warm spice to increased brain functioning and blood flow, but it’s most renowned for controlling blood sugar levels. This effect has been documented in several studies, with one indicating that those with type 2 diabetes could significantly lower their blood sugar with 1 to 6 grams a day.

Sprinkle on sweet potatoes, swirl into oatmeal, or make delicious Mexican-style coffee by adding a few pinches to ground coffee before brewing.

Cloves
Clove oils are often used to treat pain, and the most notable of these oils is eugenol, which has antiseptic, antiviral, and anti-inflammatory properties. As a food additive, cloves are known to relieve nausea, stimulate appetite, and reduce flatulence.

The sweet, woody flavor complements cinnamon well, so use the two seasonings together in apple cider or even a curry dish.

Coriander Seeds
Studies of mice show that coriander seeds encourage the pancreas to produce more insulin—the hormone that helps shuttle glucose into the cells to be burned as energy. This prevents excess blood sugars from being stored as fat. The plant’s leaves — otherwise known as cilantro — have the same healthful benefits.

Add ground coriander to lentil soup or mix it with black pepper and brown sugar and rub all over salmon before roasting in the oven.

Cumin
Historically, cumin has been used to aid digestion, and more recently, it has emerged as a powerful anticarcinogen. By boosting the liver’s ability to detoxify enzymes, cumin helps decrease the incidence of colon, stomach, and liver cancers.

Spice up brown rice or couscous with cumin, coriander seeds, almonds, and dried apricots. No bowl of black beans or chili is complete without a heavy hit of this smoky spice.

Curry Powder
The spice rack equivalent of a greatest hits album, curry powder offers the collective benefits of cumin, dry mustard, ginger, coriander, and turmeric.

Mix a tablespoon of curry powder with a cup of plain yogurt and a few minced garlic cloves for a dipping sauce for grilled chicken, lamb, or fish.

Fennel Seeds
In India, fennel seeds are chewed after meals to freshen the mouth and aid digestion, but actually their benefits are much more far reaching. They play host to healthful amounts of fiber, vitamin C, potassium, folate, and other essential nutrients.

Combine fennel seeds with fresh thyme, chopped garlic, and fresh-cracked pepper and rub on chicken or sprinkle on vegetables before grilling.

Garden Sage
Garden sage is the variety of sage that you will commonly find in the grocery store. It is cooling, disinfectant and astringent. It cools a fever, cleanses the blood, eases headache and nervous tension. It also stimulates digestion and is an emmenagogue. Garden sage also works well as a mouthwash for sore throat, mouth ulcers and bleeding gums.

Garlic/Garlic Powder
A compound called allicin helps give garlic its cure-all profile. Allicin is a strong antibacterial and antifungal, linking garlic to lower cancer rates, stronger cardiovascular systems, and decreased fat storage and acne inflammation.

Garlic is excellent when you are sick. It stimulates your immune response, is anti-microbial and promotes sweating. Use when travelling to discourage parasites. Garlic also decreases cholesterol, LDLs, and blood pressure. To enjoy the medicinal effects of garlic it important not to get it too hot. Eat with parsley if having garlic breath bothers you, or a loved one.

Combine garlic powder with salt and pepper for a basic meat and vegetable rub, or add a pinch to your next pasta sauce.

Ginger/Ground Ginger
Ginger’s effects reach far beyond just calming uneasy stomachs and nausea. Its anti-inflammatory properties make it an ideal arthritis treatment, and its antioxidant properties help it prevent such cancers as ovarian and colorectal. It is known to increase circulation (especially to the pelvic region) and it makes a lovely footbath to warm you on a cold night.

Sprinkle ginger and orange zest over roasted carrots or fold a teaspoon into oatmeal or pumpkin soup.

Mustard Seeds
Think of mustard seeds as the secret to staying calm and collected. The spice’s list of essential nutrients includes magnesium to relax your nerves and muscles, omega-3 fats to keep your brain functioning, and tryptophan to promote serotonin production and keep your spirits high.

Fold a tablespoon into a pot of mashed potatoes or toss with cauliflower before roasting.

Nutmeg
Although high doses of nutmeg can lead to nausea and hallucinations, low doses have the opposite effect. Moderate amounts can calm the stomach, stop diarrhea, relieve anxiety, regulate sleep, and soothe joint and muscle pains.

Sprinkle nutmeg over sautéed spinach, French toast, or mashed sweet potatoes.

Oregano
This leaf helps indigestion, coughs and headaches. It is an emmenagogue and is a good poultice for painful swelling.

Peppermint
This leaf is both cooling and stimulating. It helps cramps from gas, bloating, motion sickness and nausea. Peppermint can also soothe a headache by drinking the tea or putting a cool cloth soaked in tea across your forehead.

Rosemary
This leaf is warming, both a circulatory and liver tonic. It is a digestive aid and stimulates the liver as well as gastric juices. It is an emmenagogue and will soothe a headache. Rosemary is very antiseptic and makes a good wound soak.

Smoked Paprika
This Spanish staple—often called pimenton—is ground from dried red peppers and comes in both sweet and spicy varieties. Paprika is extremely high in vitamins A and C, making it a boost to your immune system.

This spice has become a secret weapon for professional chefs across the country. Try dusting it on scrambled eggs or roasted potatoes or mixing it with low-fat mayo for a smoky, colorful spread or vegetable dip.

Tarragon
Tarragon stimulates the appetite, relieves flatulence and colic. It is also anti-fungal and anesthetic.

Thyme
This leaf supports the stomach. It is also antiseptic (good as a wash for skin infections) and antispasmodic. It works well for congested lungs and shortness of breath.

Turmeric
Indians believe this conspicuous yellow powder to be a miracle spice and science is now catching up with this heavy-hitter. Studies show that curcumin, the plant’s yellow pigment, inhibits tumor growth and can prevent a host of cancers. Recently, researchers at the Cork Cancer Research Center in Ireland treated esophageal cancer cells with curcumin and found it started to kill cancer cells within 24 hours – the cells began to digest themselves.

Turmeric has also been shown to improve cardiovascular health and prevent neurodegenerative diseases like Alzheimer’s. It is warming, analgesic and astringent. It promotes bile, relieves a congested liver and gallstones and aids digestion. U.S researchers said in 2007 they had found curcumin may help stimulate immune system cells in the Alzheimer’s disease.

Make a vibrant rice pilaf by adding 1⁄2 teaspoon of turmeric to the boiling water or stock. When the rice is ready, fold in toasted cashews, raisins, and coriander.

Willow
Willow has been used for treating headaches and other pains since the time of the Romans. It contains Salicylates, which is known to us today as aspirin (acetylsalicylic acid). Take as a tea.