Though spices and herbs are often spoken of in the same breath, they are very different. But both offer health benefits.
Spices are aromatic seasonings from the bark, buds, roots, seeds, berries or fruit of various plants and trees. Common spices include cinnamon, which comes from bark; cloves from buds; ginger from a root; cumin from seeds; black peppercorns from berries; and paprika from the fruit of a plant.
Herbs, however, come mainly from the leaf of a plant. Familiar herbs include basil, oregano, rosemary, thyme, parsley, sage and chives.
Spices and herbs are tasty and have health benefits, but there are no specific recommendations for how much to include in your diet.
In addition to tasting good, spices and herbs:
Contribute to lowering sodium intake when used to flavor food in place of salt.
Offer protective antioxidant benefits by destroying free radicals that can cause cell damage. (Spices and herbs carry even higher antioxidant content than fruits and vegetables.)
Provide anti-inflammatory protective benefits against many chronic diseases including heart disease, cancer, diabetes and Alzheimer’s disease.
The benefits of combining multiple spices and herbs are often greater than the benefit of a single one. One research study found that turmeric and black pepper together decreased breast cancer stem cells. Herbs and spices added to salad dressing increase the antioxidant content of a vegetable or fruit salad.
When finding ways to add herbs and spices to your diet, using fresh is best. Fresh herbs generally have higher antioxidant levels than the dried versions. Fresh garlic, for example, has one and a half times more antioxidants than garlic powder. But don’t toss the dried stuff; their benefits may be modest, but they’re better than none. Replace dried herbs and spices in your kitchen each year to maximize their flavor and health benefits.
Though the research is still inconclusive in terms of which and how much of a specific herb or spice to include in your diet, be adventurous and try new seasonings.
Here are potential health benefits of several common herbs and spices:
Curry powder is a mix of spices. The curcumin in turmeric, the primary ingredient in curry powder, has been shown to reduce the risk of developing diabetes in obese mice. In other animal studies curcumin has been shown to lower the incidence of heart failure and slow the growth of cancer cells. There is also evidence it may protect against arthritis and Alzheimer’s disease. Perk up chicken salad and steamed rice with a sprinkle of curry powder along with nuts and chopped fresh or dried fruit.
Rosemary added to meat marinades may block dangerous carcinogens from forming during cooking. Interestingly, while rosemary was found to cut the HCA in grilled steak by 87 percent, the meat did not have a strong rosemary flavor. The aroma of rosemary has also been linked to improvement of mood and pain management. Add rosemary to sauteed vegetables or sprinkle over baked bread brushed with olive oil.
Cinnamon stirred into oatmeal, sprinkled on toast, or mixed into a streusel topping for a fruit crisp may contribute to lowering blood sugar for those with diabetes or metabolic syndrome from the polyphenols that are naturally present. There is some evidence cinnamon also may help lower triglycerides and cholesterol.
Capsaicin in cayenne, crushed red pepper flakes and paprika may be helpful to those looking for a metabolism boost for weight loss. Spicy peppers may discourage overeating by helping make you feel full. When creating your own spiced dry rub for grilled meats include cayenne or paprika. Sprinkle crushed red pepper flakes over your favorite pizza or add the flakes to your favorite stir fry combination, but use caution in how much you add for maximum enjoyment.
Shirley Perryman is an Extension Specialist with the Department of Food Science and Human Nutrition at Colorado State University.
