Spices are an essential addition to any meal, from the savory aroma of chicken noodle soup, to the sweet scent of cloves and cinnamon around the holidays. In addition to improving the taste of food, spices can be used to help prevent disease, improve digestion, lower blood sugar, reduce inflammation, and much more. While definitive conclusions cannot be drawn, there is ongoing research to suggest that many common spices have positive health benefits. Below, we’ll share a few of our favorite spices and how you can incorporate them into your diet!
Cinnamon
Cinnamon is a popular spice with a variety of health benefits. It is a powerful antioxidant, meaning that it can help fight inflammation (Shan et al., 2005). Cinnamon has also been shown to decrease both cholesterol and blood sugar levels (Rao & Gan, 2014). With that in mind, here are a few ways to reap the benefits of cinnamon:
- Sprinkle it onto your bowl of oatmeal and top with apple slices
- Make a smoothie with your favorite fruits, almond milk, and a half teaspoon cinnamon
- Add a small spoonful to your favorite banana bread recipe
Turmeric
Turmeric is a bright yellow spice commonly used in curry. It is powerfully anti-inflammatory and useful for preventing disease. We know that long-term inflammation is linked to chronic disease. Studies even suggest that regular consumption of turmeric could help relieve arthritis (Chandran & Goel, 2012). The bioactive compound in Turmeric is Curcumin. This molecule has low bioavailability meaning it is not absorbed well in the stomach. To increase the absorption rate, pair it with the bioactive compound piperine which can be found in black pepper. Looking at this synergistic effect of black pepper and turmeric highlights an important concept. Having a varietous diet will increase the diversity of foods you eat and can boost your health. Here are a couple ways to try out turmeric:
- Try a turmeric latte or tea at your local coffee shop
- Make a curry with a side of vegetables
- Add a pinch to scrambled eggs or an omelette
Sage
Sage has been used for its medicinal properties since the Middle Ages, especially for its supposed ability to prevent the plague. Today, research indicates that sage can help improve memory and brain function, especially among individuals with Alzheimer’s disease (Akhondzadeh et al., 2003). You can add sage to your diet by trying out one of the following foods:
- Marinate chicken in sage and olive oil before grilling or baking it
- Add chopped sage leaves to your favorite tomato sauce and serve with whole wheat pasta
- Sprinkle dried sage over potatoes and carrots before roasting them in the oven
From these three examples, we can see that spices have a variety of flavor profiles and health benefits. There are dozens more spices out there, most of which can be added to any meal to improve both flavor and nutritional value. We hope these ideas inspire you to get cooking!