Adding various herbs and food enhancing spices to your
meals does more than just make your foods taste better.
They also help keep you, lean, strong and healthy.
Potent plant compounds in herbs like nutmeg, cinnamon,
turmeric and rosemary have powerful antioxidant,
anti-inflammatory and antibacterial properties that
scientists suggest might help do everything from stabilize
blood sugar levels and protect your heart to improve mood
and enhance brain function ... and even fight cancer cells.
Although most of the 'official' research is preliminary,
and in rodents, it expands our thinking of what most see as
'flavoring foods' can do.
Chili Powder — Though it seems odd that capsaicin,
the substance that gives chili peppers and chili powder
their fiery heat, would act as a pain reliever, it has
indeed been used for years as a topical cream to help
people with arthritis, shingles and psoriasis. Experts
suspect capsaicin works by first stimulating pain receptors
via the skin and then shutting them down.
Now, scientists think this principle can help inside the
body too. By combining the local anesthesia lidocaine
(Xylocaine) with capsaicin, Harvard scientists were able to
block pain receptors, yet leave touch and motor sensors
intact, causing controlled numbness. Though tested only on
rats so far, researchers are confident the finding could
eventually transform the way surgery is performed.
In lab studies, capsaicin has also been shown to kill
prostate cancer cells. One BIG reason for men to keep chili
powder on hand at all times... in the kitchen, that is.
Cinnamon — One of my daily favorites... In addition
to antioxidant and antimicrobial activity, cinnamon is now
hailed for its power to improve insulin sensitivity and
reduce blood glucose levels. It's also been shown to lower
cholesterol and triglyceride blood levels.
Even small amounts of cinnamon may be effective. One study
showed that the equivalent of just one-half teaspoon of
cinnamon powder twice daily before meals lowered glucose
and cholesterol levels. Another found that the equivalent
of a teaspoon a day lowered fasting glucose in people with
diabetes. HINT: put it in your oatmeal with a tablespoon of
ground organic flax seeds.
Curry Powder — The excitement behind curry centers on
its primary ingredient, turmeric, which contains curcumin,
a powerful polyphenol with antioxidant properties. Curcumin
gives this amazing spice its distinctive flavor and vivid
yellow color.
In a study in Endocrinology in July, Columbia University
researchers reported that curcumin reduced inflammation and
lessened the chances that obese mice would develop type 2
diabetes. Furthermore, in the mice that did get the
disease, curcumin still lessened insulin resistance,
improved blood sugar levels, decreased body fat and
increased muscle mass.
More exciting studies target heart disease and cancer.
Canadian scientists gave curcumin to mice with enlarged
hearts. Not only did it lower the incidence of heart
failure (a common outcome of an enlarged heart), but it
reversed the condition, restoring heart function. Curcumin
also has the ability to stop tumor growth and promote tumor
cell breakdown, particularly in colorectal cancer cells.
Earlier animal research suggests curcumin may help prevent
rheumatoid arthritis, psoriasis and Crohn's disease. Its
extract blocks bone breakdown, reducing the risk for
osteoporosis.
Now, scientists are looking at curcumin and Alzheimer's
disease. In India — where people eat two to four
grams (about one teaspoon) of turmeric
daily—Alzheimer rates are one-quarter what they are
in the U.S. All of these little tidbits of evidence are why
you may want to add a some curry powder to your sauteed
veggies or your stir fried chicken or fish.
It may be a stretch going from mice to men, of course, but
it makes all the sense in the world - when you realize that
most medications are created from various plants around the
world. Currently, ten studies are underway in humans.
Rosemary — Rosemary is a robust herb that adds oomph
to dishes, but may also smother cancer? Scientists think it
does... at least a concentrated extract of the herb might.
Some researchers believe rosemary can block dangerous
carcinogenic compounds called heterocyclic amines (HCA)
from forming during cooking.
A Kansas State University food scientist, motivated by a
study showing that marinades made with rosemary, thyme and
other spices could cut HCA in grilled steak by 87%, tried
rosemary extract alone... And what would you know? The
rosemary cleared out any trace of HCA in the cooked
burgers, and without an overpowering rosemary taste.
Researchers credit phenols with protective antioxidant,
anticarcinogenic and anti-inflammatory effects. Add this
'pine-needle looking' herb to dressings and meat marinades.
Saffron — This spice is what turns rice yellow in the
Spanish dish, 'paella'. Both the petal and sought-after
stamen of saffron have shown potent antidepressant effects
in several studies. In fact, a few studies found that 30
milligrams of saffron was just as effective as commonly
prescribed fluoxetine (Prozac, Sarafem) and imipramine
(Tofranil) for treating mild-to-moderate depression. Other
research suggests saffron has anticarcinogenic properties.
You can even add this to stir fried vegetables and various
meats.
Ancient societies have been using herbs and spices to
prevent and treat ailments for thousands of years, but only
recently have Western scientists begun to test, validate
and substantiate some of these claims, as well as discover
new benefits, uses and applications.
Although much of the research has been in animals so far,
and many studies use extracts, concentrates and supplements
in amounts which may be challenging to consume, fresh or
dried - researchers feel the need to study these herbs and
spices in humans in everyday amounts before 'formal'
recommendations can be made regarding the prevention or
treatment of various conditions and illnesses.
With that being said - There's no reason to wait for some
bureaucratic, 'official statement' of proof.
Just let your logic and common sense tell you there are
unquestionable benefits to be gained by enjoying healthful
and flavorful doses of powerful herbs and spices in your
daily nutrition.
This is just another health promoting, life enhancing gift
from 'the universe' - it's your choice to use it or not.
----------------------------------------------------
Joey Atlas, MS - Exercise Physiology, is the Amazon.com
Bestselling author of 'Fatness to Fitness' and the Author
of the Ultimate Leg, Butt, Hip and Thigh Makeover, Home
Exercise Program for Women. Visit
http://www.LowerBodyMakeover.com for more free tips and
articles from Joey.
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