Unlocking the health benefits of herbs and spices

For centuries, people around the world have been unlocking the health benefits of herbs and spices. Valued not only for their flavour, herbs and spices have also been used for their medicinal actions. Herbs and spices were traded across cultures; they’ve supported human health, preserved food, and enhanced meals with colour and aroma. Today, we continue to explore their benefits through both traditional wisdom and modern research.

In ancient times, some herbs and spices were considered immensely valuable. Peppercorn was even used to buy livestock or pay the rent. Humans have used herbs and spices from the time of the hunter-gatherers. They were essential in the ancient cultures of Egypt, China, the Middle East, the Mediterranean, and India. In modern times, the same herbs and spices can be found in your kitchen cupboard.

Unlocking the health benefits of herbs and spices in cooking.

In cooking, herbs and spices are mostly used because they enhance the flavour, aroma, and colour of food and drink. They will either come from the leaf, root, bark, berry, bud, seed or stigma of a plant or flower.

Herbs and spices have become popular with interest in their medicinal properties, because there is a belief

• They lack adverse side effects
• There is greater availability with less cost
• People are familiar with them

Unlocking the health benefits of herbs and spices. They are rich in bioactive molecules. These include sulfur-containing compounds, tannins, alkaloids, and polyphenols. All of these compounds have a diverse range of health benefits. They can either be an antioxidant, anti-inflammatory, or anti-carcinogenic. They also have glucose and cholesterol lowering activities. Additionally, they support healthy cognition and mood.

The research continues in unlocking the benefits of herbs and spices from a health perspective. They suggest that herbs and spices may protect against the development of acute diseases. They may also prevent chronic diseases and maintain health.

The daily intake of herbs and spices is low compared to most other foods. However, these seasoning agents should not be underestimated. The powerful bioactive compounds have the potential to benefit human health at small doses. They remain available to the body when used daily in the diet.

Most studies show that the cooking of herbs and spices have strong antioxidant capacity. However, it is not always consistent. This may be due to the matrix of the food and the type of cooking method used.

The bio accessibility of a compound in a food item is defined as the fraction that is released from the matrix of the food as it becomes available for absorption in the gastrointestinal tract.

The daily use of herbs and spices, whether cooked, uncooked, or in drinks, provides bioactive antioxidants. These antioxidants are beneficial to health.

Depending upon the herbs and spices used and the food choice, their bioavailability is impacted by the digestion and the food matrix in which they are ingested which can either create a:

• Synergistic effect
• An additive effect
• An antagonistic effect

By unlocking the benefits of herbs and spices, you can add them to your daily cooking.

The health benefits include;

• Enhance your health,
• Support your mood,
• Support immunity and gut microbiome,
• And reduce inflammation.

Unlock the health benefits of herbs and spices and their powerful compound . Start adding them to your meals or drink them as a herbal infusion. If you have specific health goal focus and want to support this goal with herbal medicine you can access quality herbal medicine with a short consultation

Unlocking the benefits of some favourite herbs and spices.

Chilies

Chilies are truly amazing. The parts used are the fruits, the bioactive compounds of red chilies include: capsaicinoids, capsaicin, capsinoids

These compounds benefit

• Cardiovascular health
• Blood glucose regulation
• Thermogenesis
• Gut Health

Regular consumption of chillies is related to a reduced risk of mortality from several diseases. These include cancer, ischemic heart disease, diabetes, and respiratory disease.

With daily consumption, especially fresh, chilies reduce oxidative stress in organ systems and tissue, reduce vascular permeability and proinflammatory cytokines. Effects that contribute to aging and chronic disease. Capsaicin the active compound may even suppress obesity induced inflammation by modulating the message molecules released by fat cells.

• Chili peppers have thermogenic properties and could be used for weight management.
• Chilies may help reduce energy and fat intake. They can increase body heat production. Chilies may prevent fat cells from growing into mature cells. They can also increase the rate of fat burn off.
• Chili peppers are gastroprotective, antimicrobial and enhance healthy gut flora.

Add chilies to any foods, wonderful in curry, bean and meat dishes, pasta and rice

Cinnamon

Is sweet and warm, the part used is the bark, its key bioactive compounds are broad ranging from essential oils, Cinnamaldehyde, water soluble polyphenols and flavonoids

Most research is centered on mega doses through supplementation. I still recommend the use of this sweet tasting herb in the daily diet.

Cinnamon is shown to have:

• Antibacterial and antifungal effects that especially target infections of the respiratory and gastrointestinal system
• Anti-inflammatory and antioxidant effects which benefit a healthy heart and circulation
• Blood sugar balance and its compounds may also protect the liver

Add cinnamon to your sweet foods, breakfast cereals, smoothies, fruit bowls, cocoa drinks.

Ginger

Has an instant warming effect on the body, its part used are the root, with its many bioactive compounds including Gingerols, Shogaols, Paradols and Zingerone

Ginger is a famous remedy for treating nausea and vomiting. It not only helps with digestive problems but may also benefit metabolism. Additionally, ginger supports joint and muscle health. It can even improve cardiovascular health.

• Ginger has calming and antispasmodic effects on digestion and can be used for flatulence, bloating, and cramping.
• Ginger’s anti-inflammatory and antioxidant actions benefit the heart and circulatory system. They also have anti-glycemic effects for healthy blood glucose.
• Ginger seems to benefit thermoregulation and fat oxidation. When used twice daily, dried ginger root showed enhanced thermogenesis. It also reduced feelings of hunger.
• Ginger benefits joint and muscle health. It may reduce joint swelling and cartilage destruction. It can also reduce the levels of inflammatory cytokines. Additionally, it may accelerate muscle strength following intense exercise.
• Ginger also has powerful antiviral activities and may be useful as an adjunct in respiratory infections

Ginger is versatile and easy to use in the kitchen, used as a herb tea, cocoa and turmeric drinks, added to savory or sweet dishes, porriages, smoothies / bowels, meat and vegetable dishes

Turmeric

It is a famous spice, a superstar in herbal medicine. The parts used are the roots, its bioactive compounds are complex, these include Curcuminoids, Demethoxycucumin, Bisdmethoxycurcumin and Tetrahydrocurcumin.

It is an anti inflammatory, it inhibits lipid peroxidation, LDL peroxidation and prevents deoxyribonucleic acid (DNA) oxidative damage. Its powerful anti-inflammatory activity has a protective effect on:

• Heart function,
• Circulatory health, and
• Lipid profile.

When regularly used,

• Turmeric may benefit digestion and liver function. It may help functional bowel disorders like irritable bowel syndrome. It may also assist with inflammatory bowel disease.
• Turmeric may benefit brain health, supporting cognitive function and improving memory.
• Turmeric may have antidepressant activity through its role as an anti-inflammatory with continuous use and in supplementation form.
• Turmeric may benefit non-alcoholic fatty liver disease.
• Turmeric’s other benefits include, maintaining healthy joints, blood sugar regulation, weight management and chemoprevention.

The gut poorly absorbs turmeric’s active compounds. However, some research shows the benefits of turmeric may be due to its interaction with the gut microbiome.

Supplementation may be recommended in specific conditions. However, I still recommend daily use in food. It should be especially combined with good fat (olive oil) and black pepper. Turmeric is fat soluble and by doing this you enhance the bioavailability of turmeric compounds.

Works well in meat dishes. Use with vegetables and beans. It is also great in salad dressings. Try it in homemade pestos, bean pastes, and homemade fermented vegetables. It’s excellent for curries and stews.

Black Pepper

Black peppers antioxidant capacities are in the seeds. The seeds contain an active compound called piperine. It is shown to protect against oxidative damage by inhibiting or quenching free radicals and reactive oxygen species.

• Black peppers actions may help reduce joint pain, support digestion and reduce allergy symptoms.
• Black pepper has remarkable anti-inflammatory and analgesic qualities. When combined with turmeric, it offers synergistic benefits in relieving arthritic pain. This combination reduces the proinflammatory cytokines.
• Black pepper benefits digestion. It influences digestive enzymes and affects bowel transit time when consumed in the diet.
• Black pepper has the ability to enhance the bioavailability of other herbs and spices

Black pepper has been shown in animal models to have anti-allergic properties. It inhibits histamine release. It also reduces eosinophil infiltration. Moreover, it helps reduce allergic airway inflammation.

It’s a spice that can go in most food and it is a regular in the daily diet.

Historically peppercorns had a monetary value, you could use peppercorns to pay the rent, a spice once considered valuable.

Saffron:

Saffron, red gold it is a high-value spice considered the most expensive in the world. The parts used are the stigma. this is very labour-intensive; it takes time to collect these tiny parts. Normally, this beautiful red spice is used in small quantities as a seasoning. It gives colour, flavour, and aroma to food. It also contains high concentrations of bioactive compounds that have many health benefits.

Saffrons bioactive compounds includes crocin, crotein, picocrocin and safrranal, also includes anthocyanine, carotene and lycopene.

The knowledge of its bioavailability through food is still limited. However, the use of saffron supplements for depression is becoming popular. This is due to its proven effectiveness in recent studies. Cultures that have used saffron regularly for hundreds of years have much lower incidence of neurodegenerative disease. This is in contrast to the western world. It is a traditional herb used in Chinese, Ayurvedic, Persian and Unani medicines.

Saffron is an expensive herb. I have started adding some to my herbal teas. The water goes bright yellow. With water extraction, such as infusions, you still get the crocin and crotein. I will then combine it with another herb like tulsi.

It is often added to rice and bean dishes.

Rosemary

The herb of remembrance. The parts used are the leaf. This herb has been cherished for centuries. It is native to the Mediterranean but is now cultivated around the world. Rosemary’s main action is as an Anti-spasmodic, Analgesic, Anti-inflammatory, Anti-anxiety and Memory booster.

It is attracting much research. This is due to its ability to elevate conditions of the nervous system. These conditions include anxiety, depression, and withdrawal syndrome.

It is commonly used as a herb in cooking. In the food industry, it serves as a natural preservative due to its rich antioxidant activities.

The bioactive compounds found in a hot water infusion (herb tea) are rosmarinic acid and caffeic acid. These compounds have been shown to elevate anxiety and depression in mouse studies.

The dried or fresh leaves can be added to salads, meat dishes and pesto. I drink it to support memory and liver health. Its rich antioxidant activities are another reason. I also love to make skin care products with it.

References

https://pubmed.ncbi.nlm.nih.gov/17022438/ Health benefits of herbs and spices: the past, the present, the future
https://www.nature.com/articles/s41598-021-90453-7 A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial
https://pubmed.ncbi.nlm.nih.gov/30651162/#:~:text=Spices%20and%20herbs%20such%20as,heart%20and%20respiratory%20system%20diseases.Health Benefits of Culinary Herbs and Spices
https://www.sciencedirect.com/science/article/pii/S2666667721001562 Association of pepper intake with all-cause and specific cause mortality – A systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222470/ The Association of Hot Red Chili Pepper Consumption and Mortality: A Large Population-Based Cohort Study
https://www.sciencedirect.com/science/article/pii/S2095754821000661 Therapeutic potential of ginger against covid – 19: is there enough evidence

https://pubmed.ncbi.nlm.nih.gov/33327732/ Nutritional and health beneficial properties of saffron (Crocus sativus L): a comprehensive review
https://www.thieme-connect.com/products/ejournals/html/10.1055/a-0660-9565 The Efficacy of Saffron in the Treatment of Mild to Moderate Depression: A Meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567082/ Saffron: The Golden Spice with Therapeutic Properties on Digestive Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5943931/ Saffron: An Old Medicinal Plant and a Potential Novel Functional Food
https://www.ncbi.nlm.nih.gov/pmc//PMC8013177/?log$=activity
Spices and herbs: Potential antiviral preventives and immunity boosters during COVID‐19
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491497/
Therapeutic effects of rosemary ( Rosmarinus officinalis L.) and its active constituents on nervous system disorders