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Spice It Up for Health
Chris Martell
Posted Jan 29, 2010
Most food news seems to come in the form of warnings: Something you love to eat or drink lands on the growing list of things to avoid.
So it's a pleasant surprise to learn that certain herbs and spices, things that give food much of its character, offer impressive health benefits. The revised food pyramid, which promotes the Mediterranean diet, puts herbs and spices prominently in the "eat most" category, along with fruits, vegetables, whole grains, olive oil, beans, nuts, legumes and seeds.
Here are the best herbs and spices:
Red peppers
The hotter the chile peppers the more antioxidants they deliver.
Capsaicin is the ingredient that delivers the heat, and cayenne has more than all the other red peppers, though milder pepper spices such as chili powder and paprika are also good sources of antioxidants.
Studies also show that when people add red pepper to food they eat fewer calories during the meal, and even the next one. Capsaicin helps people feel full. New studies also suggest that red peppers (even mild, sweet ones) boost metabolism and increase calorie-burning
Yellow curry
Turmeric is the deep-hued spice found in yellow curry powder that, in addition to providing color and flavor, is a source of antioxidants on a par with strawberries, raspberries and cherries. A teaspoon of curry powder, which is a blend of turmeric and other spices, has as many antioxidants as a half-cup of red grapes.
New studies suggest that curcumin, the bright yellow compound in turmeric, may help inhibit cancer cells, reduce inflammation and safeguard the brain, and protect against Alzheimer's disease.
Rosemary
As the cornerstone of Mediterranean cooking, the aromatic rosemary is welcome in most food categories: vegetables, meats, marinades and bakery. That it's also high in antioxidants is good news for cooks who are already using it frequently.
Oregano
A teaspoon of dried oregano has as many antioxidants as three ounces of almonds or 1/2 cup of chopped asparagus.
Studies are focusing on its antimicrobial properties that help prevent the growth of bacteria and parasites, with one study focusing on the effects of oregano on the bacteria associated with ulcers.
Thyme
A teaspoon of thyme contains about the same amount of antioxidants as a carrot or 1/2 cup of chopped tomato. It also contains a variety of beneficial compounds called flavonoids that increase the herb's antioxidant capacity and may offer anti-inflammatory benefits.
Throughout history, thyme has been used to help treat chest and respiratory problems. New research suggests that thymol and other volatile oils in thyme may be responsible for a range of health benefits, including maintaining cognitive function and promoting heart health.
Cinnamon
An ancient spice that comes from the inner bark of tropical trees, cinnamon has one of the highest antioxidant levels of any spice, and more than many foods. One teaspoon of cinnamon has as many antioxidants as a cup of pomegranate juice or 1/2 cup of blueberries.
Cinnamon also contains compounds called polyphenols, which act like insulin and may help regulate blood sugar levels, good news for diabetics.
Ginger
A tropical spice that's a favorite in holiday baking, ginger also has as many antioxidants as a cup of spinach.
In addition to its soothing smell, it has been used for centuries as a natural remedy for all kinds of conditions, especially upset stomachs. An anti-inflammatory called gingerol, one of its active ingredients, may work like certain anti-inflammatory drugs such as aspirin and ibuprofen by inhibiting an enzyme that causes inflammation.
Research suggests ginger also may offer pain relief for everything from arthritis to nausea and migraines.
For more information, visit www.spicesforhealth.com.
Mediterranean Spiced Artichoke Bake
1 teaspoon garlic powder
1 teaspoon oregano leaves
1/2 rosemary leaves, finely crushed
1/2 thyme leaves, crushed
1 package (8 ounces) frozen artichoke hearts, thawed, coarsely chopped
3 ounces Neufchatel cheese (1/3 less fat than cream cheese), softened
1/3 cup reduced fat mayonnaise
1/3 cup grated Parmesan cheese
2 tablespoons sliced green onion (optional)
2 tablespoons chopped tomato (optional)
Mix garlic powder, oregano, rosemary and thyme in a small bowl. Set aside.
Place artichoke hearts in food process; cover. Process until finely chopped. Add cream cheese, mayonnaise, Parmesan and herb mixture; cover. Process until well mixed.
Spread mixture evenly in 9-inch pie plate. Bake in preheated 350 degree oven until mixture is heated through and edges are golden brown.
Sprinkle with green onion and tomato if desired. Serve with pita wedges or crackers.
Makes 8 servings.
Recipe from McCormick & Co.
Date: Dec 4, 2009
To see more of The Wisconsin State Journal, or to subscribe to the newspaper, go to http://www.wisconsinstatejournal.com.
Copyright © 2009, The Wisconsin State Journal
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