SPICE UP YOUR LIFE!

6 Delicious Spices with Powerful Health Benefits

The use of herbs and spices has been exceptionally significant throughout all history. Well before culinary use, many of them were renowned for their medicinal properties.

Recent studies have now shown that many of them definitely bear amazing health benefits.

Here are 6 of the healthiest spices, supported by scientific research.

1. Cinnamon

Cinnamon is a popular spice, found in all sorts of recipes and baked goods. It’s considered to lower blood sugar levels and contains a potent anti-diabetic effect as well.

It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s aroma, flavor and medicinal properties.

Cinnamon has powerful antioxidant properties; it helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. Although, where cinnamon truly stands out is in its effects on blood sugar levels.

Cinnamon can lower blood sugar by several means, including by slowing the breakdown of carbs in your digestive system and improving insulin sensitivity.

An effective dose is on average 0.5-2 teaspoons of cinnamon daily, or 1-6 grams.

2. Turmeric

Turmeric is the spice that gives curry dishes its bright yellow color.

Tumeric contains several compounds with medicinal properties. The most important of which is curcumin; a substance with powerful anti-inflammatory effects.

Curcumin is a remarkably potent antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes.

This is important, because oxidative damage is believed to be one of the key mechanisms behind ageing and many diseases.

Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs.

Considering that long-term, low-level inflammation plays a major role in almost every chronic disease that exists, it is not surprising to see that curcumin is linked to a variety of health benefits.

Studies suggest that it can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer, and relieve arthritis.

3. Cayenne Pepper

Cayenne pepper is a type of chili pepper used to prepare many spicy dishes and sauces.

It contains a chemical called capsaicin, which has been shown to reduce appetite, increase fat burning and even have anti-cancer effects in many studies.

As a result, it is a common ingredient found in many commercial weight loss supplements.

One study found that adding 1 gram of cayenne pepper to meals reduced appetite and increased fat burning in people who did not regularly eat cayenne.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can accumulate.

Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer.

Nevertheless, these experimental anti-cancer properties are far from being demonstrated in humans.

4. Ginger

Ginger is a popular spice used in dishes and in several forms of alternative medicine.

It aids in treating symptoms of nausea and has strong anti-inflammatory properties which can help with pain relief.

Many studies have shown that one gram or more of ginger can effectively treat nausea. This includes nausea caused by morning sickness, chemotherapy and sea sickness.

One particular study for colon cancer patients at risk found that two grams of ginger extract per day reduced signs for colon inflammation in the same way as aspirin.

Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis. It had a similar effectiveness as treatment with aspirin or ibuprofen.

5. Black Pepper

Black pepper is one of the most popular spices in the world and may offer remarkable health benefits due to its antioxidant, antimicrobial potential and gastro-protective elements.

The active ingredient in black pepper is called piperine which holds potent antioxidant and anti-inflammatory properties. It may help fight free radicals and improve digestion and the absorption of beneficial compounds.

Laboratory studies imply that black pepper may improve cholesterol levels, blood sugar control, and brain and gut health as well.

A strong immune system is important for helping you avoid illness as black pepper can help in this aspect also. Its active compounds have a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses.

Including black pepper in your diet is harmless, but make sure to consume it in moderation. The ideal serving does not exceed more than 1-2 teaspoon of black pepper every day.

Consuming black pepper in excess can have multiple side effects such as burning sensations in the throat or stomach.

Black pepper is generally considered safe for cooking and as a supplement but it may significantly increase the absorption of some medicines and should be used with caution.

However, for most people, spicing up your diet with black pepper is an effortless way to add extra flavor to your dishes and harvest some health benefits.

6. Cumin

People use cumin in many culinary and medicinal circumstances, including irregular levels of cholesterol or blood fats, obesity, and many others, but there is little scientific evidence to support these uses.

In spices, foods, and beverages, cumin is used as a fragrant flavoring component.

Cumin contains several Vitamins, minerals like Calcium, Iron, Magnesium, Phosphorus, Potassium and Sodium and protein, among other components.

The seeds in cumin contain an antimicrobial agent that can help fight the bacteria and fungus which causes various skin infections and other skin disorders like acne, pimples and eczema. The Vitamin E content in cumin keeps skin healthy and radiant.

The active ingredients in cumin seeds also have an anti-inflammatory, antiseptic effect. This means that if you have pain or inflammation that triggers other conditions, cumin in your diet may help minimize these effects.

What's more, this anti-inflammatory effect is also beneficial for fat reduction and weight loss.

On the other hand, if consumed in excessive amounts, it can eventually lead to liver and/or kidney damage Therefore, it is recommended to keep the consumption limited to only moderate amounts.

Adding spices to your diet has so many amazing benefits!

Since they’re so flavorful, they make it easier to cut back on less healthy ingredients like salt, sugar, and added fats.

If you’re new to cooking with herbs and spices, I highly recommend trying a small quantity at first, a little bit at a time to figure out which ingredients and flavor combinations you end up liking…or not.

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