The use of herbs and spices has been incredibly important throughout history:
Many were celebrated for their medicinal properties, well before culinary use. Modern science has now shown that many Herbs and Spices carry remarkable health benefits.
Here are 10 of the world’s healthiest herbs and spices, supported by research.
Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect
Cinnamon is a popular spice, found in all sorts of recipes and baked goods.
It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties
Cinnamon has potent antioxidant activity, helps fight inflammation, and has been shown to lower cholesterol and triglycerides in the blood
But where cinnamon shines is in its effects on blood sugar levels.
Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity
Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount
The effective dose is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams.
Sage Can Improve Brain Function and Memory
Sage gets its name from the Latin word Salvere, which means “to save.”
It had a strong reputation for its healing properties during the Middle Ages and was even used to help prevent the plague.
Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer’s disease.
Alzheimer’s disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine
In a 4-month study of 42 individuals with mild to moderate Alzheimer’s disease, sage extract was shown to produce significant improvements in brain function
Other studies have also shown that sage can improve memory function in healthy people, both young and old
Peppermint Relieves IBS Pain and May Reduce Nausea
Peppermint has a long history of use in folk medicine and aromatherapy.
As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects.
Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS.
It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom
There are also some studies showing that peppermint in aromatherapy can help fight nausea.
In a study of over 1,100 women in labor, peppermint aromatherapy caused significant reductions in nausea. It has also been shown to reduce nausea after surgery and C-section births
Turmeric Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects
Turmeric is the spice that gives curry its yellow color.
It contains several compounds with medicinal properties, the most important of which is curcumin
Curcumin is a remarkably powerful 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 aging and many diseases.
Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs
Given that long-term, low-level inflammation plays a major role in almost every chronic Western disease, 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, to name a few
Holy Basil Helps Fight Infections and Boosts Immunity
Not to be confused with regular basil or Thai basil, holy basil is considered a sacred herb in India.
Studies show that holy basil can inhibit the growth of a range of bacteria, yeasts, and molds
One small study also found that it can boost function of the immune system by increasing certain immune cells in the blood
Holy basil is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression
However, these studies were quite small, and more research is needed before any recommendations can be made.
Cayenne Pepper Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties
Cayenne pepper is a type of chili pepper used to prepare spicy dishes.
The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies
For this reason, it is a common ingredient in many commercial weight loss supplements.
One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers
However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can build up.
Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver, and prostate cancer
Of course, these observed anti-cancer effects are far from being proven in humans, so take all of this with a big grain of salt.
Frequently Asked Questions
What are the 10 delicious herbs and spices with powerful health benefits?
- Turmeric – Contains curcumin, known for its anti-inflammatory and antioxidant properties.
- Cinnamon – Helps regulate blood sugar levels and has antioxidant properties.
- Ginger – promotes digestion, reduces nausea, and has anti-inflammatory properties.
- Garlic – boosts immune function and lowers blood pressure and cholesterol levels.
- Rosemary – Rich in antioxidants and anti-inflammatory compounds, it may improve digestion and enhance memory.
- Oregano – Rich in antioxidants and may have antibacterial properties.
- Sage – Contains compounds that may improve brain function and protect against certain diseases.
- Thyme – Rich in antioxidants and may have antibacterial and anti-inflammatory effects.
- Basil – Contains essential oils that have antibacterial properties and help soothe inflammation.
- Peppermint – Soothes digestive problems, relieves headaches and improves mental focus.
What are the benefits of herbs and spices?
Herbs and spices provide a variety of benefits, including antioxidant, anti-inflammatory, and digestive properties.
What spices are good for you?
Various spices such as turmeric, cinnamon, and ginger are known for their health-promoting properties.
What are the saffron holy basil and rosemary supplements available?
Saffron, holy basil, and rosemary are powerful herbs that are often used as supplements for their medicinal properties.
