Modern science is beginning to uncover the ultimate power of spices and herbs as weapons against illnesses from cancer to Alzheimer’s disease. While science has yet to show that any spice cures disease, there’s compelling evidence that several may help manage some chronic conditions (though it’s always smart to talk with your doctor). And of course, seasoning your dishes with spices allows you to use less of other ingredients linked with health problems, such as salt, added sugars and sources of saturated fat. What’s not to love? Here we’ve gathered six of the healthiest spices and herbs enjoyed around the world.
1. Sage
Pairs well with: Squashes; parsley; rosemary; thyme; walnuts
May help: Preserve memory, soothe sore throats.
Today’s herbalists recommend sipping sage tea for upset stomachs and sore throats. Preliminary research suggests the herb may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory and learning.
2. Rosemary
Pairs well with: Potatoes; citrus; honey; garlic; onions; chile peppers
May help: Enhance mental focus, fight food borne bacteria.
A recent study found that people performed better on memory and alertness tests when mists of aromatic rosemary oil were piped into their study cubicles. Rosemary is often used in marinades for meats and poultry, and there’s scientific wisdom behind that tradition: rosmarinic acid and other antioxidant compounds in the herb fight bacteria and prevent meat from spoiling, and may even make cooked meats healthier.
3. Turmeric
Pairs well with: Garlic; citrus; ingredients in curry powder, such as coriander & cumin
May help: Quell inflammation, inhibit tumors.
Curcumin, a compound in turmeric that has potent antioxidant and anti-inflammatory properties, has been shown to help relieve pain of arthritis, injuries and dental procedures; it’s also being studied for its potential in managing heart disease, diabetes and Alzheimer’s disease.
4. Chile Pepper
Pairs well with: Ginger; chocolate; beans; beef
May help: Boost metabolism.
Studies show that capsaicin—a pungent compound in hot chilies—revs up the body’s metabolism and may boost fat burning, but the jury is still out on whether that translates to long-term weight loss. Capsaicin may also lower risk of ulcers by boosting the ability of stomach cells to resist infection by ulcer-causing bacteria and help the heart by keeping “bad” LDL cholesterol from turning into a more lethal, artery-clogging form.
5. Ginger
Pairs well with: Soy sauce; citrus; chile peppers; garlic
May help: Soothe an upset stomach, fight arthritis pain.
Traditionally used to relieve colds and stomach troubles, ginger is rich in inflammation-fighting compounds, such as gingerols, which some experts believe may hold promise in fighting some cancers and reducing arthritis pain. And ginger’s reputation as a stomach soother seems deserved: studies show ginger extracts can help reduce nausea caused by morning sickness or following surgery or chemotherapy.
6. Cinnamon
Pairs well with: Cloves; nutmeg; allspice; chocolate; fruit; nuts
May help: Stabilize blood sugar.
A few studies suggest that adding cinnamon to food—up to a teaspoon a day, usually given in capsule form—might help people with type 2 diabetes better control their blood sugar, by lowering post-meal blood-sugar spikes.
Adopted from an article by Joyce Hendley of Eatingwell.com