Why Herbs And Spices Are Valuable To Your Diet

Most people only think of herbs and spices as “flavor boosters,” and just add a sprinkle or dash to their food to enhance the taste. But herbs are actually among the healthiest foods on the planet. They provide you with vitamins and minerals, help boost your immune system, and can even help remove toxins from your body.

Herbs and Spices
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Herbs and spices are very low in calories, but rich in natural antioxidants and other nutrients. Many herbs are even included in the list of high oxygen radical absorbance capacity (ORAC) foods, a standardized method that measures the antioxidant capacity of food and supplements. The higher the ORAC score, the more effective a food is at neutralizing harmful free radicals.

In fact, on a per-gram, fresh weight basis, many herbs actually rank higher in antioxidant activity than many fruits and vegetables.

 

9 Herbs and Spices You Should Not Miss Out On

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There are a number of herbs and spices that can do wonders for your food and your health. Here are nine examples that are worth your money:

  1. Basil is loaded with vitamins A, C, K, magnesium, iron, manganese, and potassium.
  2. Ginger has a long history of medicinal use, such as for treating nausea and upset stomach. It also has antiviral components that can help prevent and treat the common cold.
  3. Fenugreek is a Mediterranean herb that is said to help relieve menstrual cramps.
  4. Flat leaf parsley is loaded with vitamins, antioxidants, and minerals, and can help keep cholesterol levels in the normal range and prevent constipation.
  5. Turmeric is known for adding a peppery, earthy flavor to curry dishes. It contains curcumin – a curcuminoid that gives this spice its bright yellow color.
  6. Cinnamon is a powerful antimicrobial agent that can boost your antioxidant levels and even help kill E. coliand other bacteria.
  7. Peppermint is traditionally used to soothe your digestive tract.
  8. Black pepper (peppercorns) can help increase the bioavailability of compounds found in other foods and herbs.
  9. Oregano is a fragrant herb with an active agent called rosmarinic acid, a strong antioxidant. Its antioxidant potency ranks supreme among other fruits and vegetables. Just a teaspoon of fresh oregano has the same antioxidant activity as one medium-sized apple.

Aside from having healing properties, these herbs are also very useful in the kitchen. Each one has a distinct flavor that can brighten up your meals.

 

Herbs and Spices Can Reduce Toxic Compounds Created During Cooking

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A study published in 2010 found that adding a blend of antioxidant-rich spices to meat before cooking helped reduce the level of malondialdehyde (MDA), a chemical marker for oxidation, in the meat by 71 percent.

The spices used in the experiment were:

  • Cloves
  • Black pepper
  • Paprika
  • Cinnamon
  • Cloves
  • Ginger
  • Oregano
  • Rosemary
  • Garlic powder

The spiced meat was found to have 71 percent less MDA than plain meat. The MDA levels in urine of the participants who consumed the spiced meat were also found to be 49 percent less than those of the participants who ate plain meat.

This is a very simple strategy to help remove toxic chemicals from your food. Just mix the dry spices together and rub them on the meat before quickly searing it. You can also add these spices to your marinade. Remember not to char the meat to prevent carcinogenic heterocyclic amines (HCAs) from forming.

When buying herbs and spices, you should opt for certified organic varieties. Most conventional ones are irradiated, leading to the formation of harmful radiolytic byproducts like formaldehyde. You should also try growing your own herbs to ensure freshness.

Catherine Helgins is researching the valuable properties of different herbs and spices, including oregano and curcumin. He gets his research from multiple sources, such as Dr. Mercola’s natural health website.

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