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They provide tantalizing aromas, add color to dishes and deepen the flavor in so many recipes. Spices are mainly used to add a delicious dimension to food, but that’s not where the benefits end. Many of those brightly colored powders can actually fight disease and help you live longer. Discover the top 5 healthy spices to add to your pantry below.
Ginger:
Health Benefits:
This root has long been used to help alleviate upset stomach and nausea. Research indicates ginger also provides powerful anti-inflammatory benefits, helping to reduce menstrual pain, pain from migraines, and pain from osteoarthritis. Studies show that people with osteoarthritis who took ginger for 3 months experienced significantly less pain.
How to Use It:
Make a batch of Immunity Cubes to keep on hand for when you’re feeling under the weather. Combine 1 cup coconut milk, 1 cup coconut water, 2 peeled oranges, 1 peeled lemon, 1 (1-inch) piece of peeled ginger, ¼ teaspoon black pepper, ½ teaspoon turmeric, ½ teaspoon cinnamon and 2 tablespoons of manuka honey. Blend and transfer to an ice cube tray. Freeze and then transfer to a freezer bag. Add a cube or two to hot water and stir.
Cinnamon
Health Benefits:
We often associate this aromatic spice with sweet baked goods. But the power of cinnamon goes far beyond the bakery. Long-used as a folk remedy for digestive and respiratory illnesses, eating cinnamon has been linked to reducing triglycerides and total cholesterol, as well as blood glucose. It also shows promise in helping enhance cognition. The phytochemicals in cinnamon may help enhance the brain’s ability to use glucose and improve insulin sensitivity in the brain.
How to Use It:
One of the easiest ways to add cinnamon to your diet is to use ¼ teaspoon in your morning cup of coffee. You can add the spice to brewed coffee, or add a full teaspoon (or more to taste) to your grounds before brewing. Cinnamon is also wonderful sprinkled over oatmeal, added to overnight oats, blended into smoothies or stirred into yogurt.
Sumac
Health Benefits:
The lemony tang of this red spice is often used in Mediterranean dishes, such as kabobs, stews and the zesty spice mix, za’atar. Rich in phytochemicals, including flavonoids, some research indicates sumac has the potential to help heart health with studies showing that it can improve blood flow to blood vessels, helping to lower blood pressure and reduce cardiovascular risk.
How to Use It:
Make your own za’atar to sprinkle over hummus and avocado toast. Combine 2 tablespoons of ground sumac with 2 tablespoons of sesame seeds, 2 tablespoons of dried thyme, 1 tablespoon of dried oregano and salt to taste. You can also add a tablespoon of za’atar to ¼ cup of extra-virgin olive oil for an easy and delicious salad dressing or drizzle for roasted vegetables.
Cayenne Pepper:
Health Benefits:
The active ingredient, capsaicin, gives peppers their heat. While we may think of heartburn when it comes to spicy food, cayenne pepper might actually help digestion. Capsaicin stimulates nerve receptors in the stomach, which may help increase the production of digestive enzymes and juices. Capsaicin can also help stave off ulcers by killing off H. pylori, the bacteria that causes most stomach ulcers.
How to Use It:
Cayenne pepper is easy to add to everything from marinades to smoothies. Make a marinade for shrimp or fish by combining the juice of a lime with olive oil, salt, black pepper and half a teaspoon of cayenne pepper. Add the seafood to the marinade, coat well, refrigerate for 20 minutes and then cook. You can also spice up a mango and banana smoothie by adding a pinch of cayenne before blending.
Turmeric
Health Benefits:
Long used in Ayurvedic medicine, this golden root is what gives curry its signature color. The active ingredient is curcumin, which has been found to have anti-inflammatory and antioxidant properties. This combination, as well as its impact on preventing the deposit of certain plaques in the brain add up to a trifecta of powerful benefits.
How to Use It:
The best way to unleash the benefits of turmeric is to combine it with a little fat and black pepper. The piperine in black pepper helps the body absorb more curcumin, and a source of fat also boosts absorption. Get the most out of this spice by tossing veggies, like cauliflower florets, with a combination of ground turmeric, salt, black pepper and olive oil or coconut oil. Place on a roasting pan and bake at 375° for 15-20 minutes, until tender. You can also add ½ a teaspoon of ground turmeric to any smoothie—just make sure to include some fat, like peanut butter or avocado, for better absorption.
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