Helpful Resources
Herbs and Spices
Great Herbs and Spices to Create Flavorful and Healthy Meals
Basil
Basil is a source of beta-carotene, an antioxidant that combats free radicals in the body, keeping blood vessels in good shape. Free radical activity may also contribute to asthma and osteoporosis. Eugenol, also found in basil, is found to be effective in blocking the inflammation associated with arthritis.
Cayenne
The pepper spice that puts the sing in chili and other dishes, cayenne’s claim to fame comes from its compound capsaicin, a popular ingredient in pain-relieving creams. Cayenne may also have additional health benefits. One study found that a diet rich in cayenne spiced chili protected against the formation of LDL (“bad”) cholesterol, while another demonstrated that chili helped keep insulin levels low after meals.
Chives
A member of the allium (onion) family, chives contain iron and high levels of vitamins C, vitamin A and essential minerals such as potassium and calcium. It is said to aid digestion. It is an antifungal and aids candida, diabetes, and helps lower cholesterol.
Cinnamon
One of the most versatile spices, cinnamon can be used to flavor everything from cookies to soups. Using cinnamon in cooking is a wise choice because cinnamon has plenty to offer. Not only does it ease common tummy troubles such as gas and bloating, but in a recent clinical trial, cinnamon significantly lowered fasting blood glucose, triglycerides and cholesterol levels in diabetics. Worried about E.coli? New research shows that cinnamon can wipe out bacteria. When a teaspoon of cinnamon was added to highly contaminated apple juice, the E. coli was reduced by 99.5 percent after three days.
Cloves
Cloves contain a significant amount of eugenol, which is found to be effective in blocking the inflammation associated with osteoporosis, arthritis and IBS. Cloves are also a significant source of manganese, dietary fiber, vitamin C, calcium, magnesium, and omega-3 fatty acids.
Coriander
For hundreds of years, coriander has been a favorite remedy for anxiety and insomnia. Now research has confirmed its tension-taming properties. Like cinnamon, coriander aids digestion. It has also shown promise in reducing blood sugar and cholesterol levels. It is also a chelator of heavy metals such as mercury stored in the liver. It is also effective when combating stress.
Dill
Dill is rich in mineral salts and may be used in a salt free diet to enhance flavor. This is very effective for people with high blood pressure. It has calming effect on the digestive system and relives gas. It contains an oil which relaxes muscles. It contains vitamin C, flavanoids and is rich in calcium. One tablespoon of dill seed contains as much calcium as a 1/3 cup of milk.
Fenugreek
Fenugreek is an ancient spice that has been grown as a medicinal plant in Europe during the Middle Ages. It contains phytoestrogens and has been used to fight bronchitis, fevers, sore through, coughing, and diarrhea. It’s also proven useful for swollen glands, skin irritations, ulcers and has been utilized for diabetes, high cholesterol, and high blood pressure.
Garlic
Research shows that garlic has a powerful antioxidant effect helping to protect the body against damaging “free radicals”. It lowers high cholesterol and is used to prevent plaque build up in the arteries, improve high blood pressure, reduce colds, coughs, and bronchitis.
Ginger
A common ingredient in Ayurvedic and traditional Chinese medicines, ginger boasts an antioxidant power equal to vitamin C. Among the spice’s reported health benefits: easing arthritis pains, improving digestion, and treating colds, coughs and flu. In addition, research has shown that ginger is more effective at combating motion sickness than Dramamine. It is also very useful for arthritis and IBS.
Licorice
Licorice is used in Aruyevedic medicine and is a great source of magnesium, silicon and thiamine. It is used to alleviate a variety of health conditions such as digestive problems, constipation, depression, fatigue, arthritis, asthma, and sore throats. It is used as a cough remedy and relieves respiratory ailments, stomach problems, inflammatory disorders, skin diseases, and liver problems.
Marjoram
A bush, native to the Mediterranean region (particularly Sicily). Its healing properties include: fighting asthma, soothing headaches, healing with anxiety/stress and soothing the stomach and digestive track. It is good with chicken and turkey, vegetables, and eggs.
Mint
Mint/Peppermint has a long history of uses in medicine and is one of the most effective measures in relieving indigestions, nausea and heartburn. It soothes diverticulitis, IBS, and other digestive disorders. It also has great anti-inflammatory and anti-spasmodic properties. It relaxes the muscles of the digestive tract and stimulates the flow of natural digestive juices and bile. Its properties are known to soothe symptoms of candidiasis, headaches, stress, and fatigue.
Nutmeg
Nutmeg is known to lower blood pressure, sooth digestive upset, arthritis, and help detoxify the body. The anti-inflammatory properties can be used to treat joint and muscle pain.
Oregano
Oregano is a favorite culinary spice that aides in reducing inflammation and battling bacteria and viruses. Scientists recently may have discovered why the spice is so effective. In a study examining the antioxidant activity of nearly 40 different herbs and spices, oregano won the highest scores, beating out apples, oranges and blueberries. It is helpful is soothing the symptoms of candida.
Parsley
Parsley is loaded with dietary calcium, iron, riboflavin, thiamine, carotenes, ascorbic acid, and vitamins A and C. Parsley is great for high blood pressure, arthritis, acne, asthma, eczema, and diabetes. It is the most commonly mentioned herb in recipes all over the world.
Rosemary
A staple in Mediterranean cuisine, rosemary fights the formation of blood clots and reduces inflammation, making it a powerful ally against heart disease. Even the fragrance of this powerful antioxidant has healing properties. Aromatherapy research has shown that inhaling essential oils of several spices, including rosemary, eased depression and pain in arthritis patients. A 2004 study found that rosemary’s phytochemicals may even be useful in treating Alzheimer’s disease. It is soothing to the symptoms of candida, arthritis, and depression.
Saffron
Harvested from crocus blossoms, saffron is one of the world’s most cherished spices. It’s also a potent antioxidant, packing more punch than vitamin E. On the health front, saffron has been shown to protect against cancer and to treat depression as well as Prozac.
Sage
Sage is rich in calcium, potassium, and contains vitamins A, B-complex, and C. It is an anti-inflammatory and an excellent antioxidant. It has claimed to be helpful for circulation and digestion.
Thyme
This popular herb relieves gout, headaches and has a history of use in the treatment of whooping cough. It is also helpful in soothing the symptoms of candida.
Turmeric
A common ingredient in curries, turmeric is a powerful antioxidant that protects against cancer, lowers cholesterol and eases arthritic aches and pains by reducing inflammation, which is extremely helpful with arthritis, and high cholesterol. It has also been shown to increase insulin sensitivity by 300 percent. More good news: Researchers at UCLA found that curcumin, a compound in turmeric, was more effective at preventing the development of brain-damaging plaques seen in Alzheimer’s disease than any drug being tested. It is probably no coincidence that India’s populace has the lowest rate of Alzheimer’s in the world – and a diet rich in turmeric.
Note: Try to keep spices in glass containers. Do not keep them for more than six months and keep them out of direct sunlight and heating elements.
