Flavorful, healthy herbs
From rosemary to ginger, certain herbs and spices contain beneficial compounds that may have the potential for warding off cancer, heart disease, diabetes and Alzheimer’s.
“They make food taste better and are loaded with disease-fighting phytonutrients,” said Michelle Dudash, a chef and registered dietitian in Gilbert, Ariz.
A recent study by the Department of Agriculture found that, ounce for ounce, some herbs and spices have more antioxidant activity than many fruits and vegetables. In your body, antioxidants fight harmful free radicals that might otherwise damage cells and lead to disease.
Despite promising research, Dudash cautions that many findings are based on lab and animal studies, not human trials. This makes the results suggestive, not definitive, and many of the studies use amounts higher than you might normally fold into your foods.
That’s why Dudash suggests eating as many herbs and spices as possible, as often as possible. An occasional dab of garlic isn’t likely to make a difference, whereas daily consumption might.
If the spices are unfamiliar, begin with small amounts and build to acquire a taste. Fresh herbs always are more healthful than dried.
Healthy Herbs
Cinnamon: It’s one of the richest sources of antioxidants, and research is uncovering its promise in protecting against some ailments. For example, studies that tested cinnamon on those with type 2 diabetes found that as little as one-fourth teaspoon of cinnamon a day may help lower by 10 to 30 percent the risks that come with the disease, such as high blood-cholesterol, triglyceride and glucose levels. Add a teaspoon to your coffee grinder for a healthful boost.
Ginger: Best known of the herbs and spices as a medicine for helping to soothe the nausea of motion and morning sickness, research shows that ginger is a powerful antioxidant and anti-inflammatory spice, which may make it useful in fighting ailments from heart disease to arthritis and Alzheimer’s. Add minced ginger to sauteed vegetables.
Oregano: This Italian-food staple is chock full of antioxidants. Fresh oregano, on a per-gram basis, has 42 times more antioxidant activity than an apple, according to a USDA study. Stir finely chopped fresh oregano herbs into chopped tomatoes for a refreshing salad, or dress up store-bought pasta sauce.
