Flavorful and Functional: Herbs and Spices for Health and Happiness

Herbs and spices do more than just add flavor to our meals; they're packed with beneficial compounds that can boost our health in surprising ways. Used for centuries in traditional medicine, it’s no surprise that new study after new study confirms the benefits of these super ingredients.

Here are a few standouts to add to your pantry:

• Turmeric: This root from the ginger family is a staple in Indian cuisine and can be consumed in numerous forms including juice, powder, or fresh root. Thanks to its active compound, curcumin, turmeric boasts potent anti-inflammatory properties. Studies suggest it may help alleviate symptoms of arthritis, improve brain function, and even protect against heart disease. It is also popular ingredient in immunity and health juices due to its antiviral and antimicrobial properties.
• Ginger: A digestive superstar, ginger is well known for its pungent taste and smell. The bioactive compound in ginger is gingerol, which has powerful antiviral and antioxidant effects. Other benefits of consuming ginger in its various forms include reduced inflammation, reduced muscle soreness,  lightened menstrual cramps, and alleviated nausea and motion sickness.
• Cinnamon: Beyond its warming flavor, cinnamon can help regulate blood sugar levels, making it beneficial for individuals with type 2 diabetes. It also has antioxidant and anti-inflammatory properties. Sprinkle some on your oatmeal or in your coffee for a healthy boost.
• Garlic: A culinary staple worldwide, garlic is a powerful immune booster with antibacterial and antiviral properties. It may also help lower blood pressure and cholesterol levels. The benefits primarily come from the sulfur compounds that are formed when garlic is eaten or processed, however some of the benefits come from the significant amounts of manganese, vitamin B6, vitamin C, selenium, and fiber that are found in garlic.
• Rosemary: This fragrant herb is known for its cognitive benefits. Research has shown that rosemary has anti-spasm, analgesic, anti-inflammatory, anti-anxiety and memory-boosting effects. The active, medicinal compounds in rosemary are called rosmarinic acid and carnosic acid. Add it to your roasted vegetables or infuse it in olive oil for a flavorful and healthy addition to your meals.
• Peppermint: More than a quick route to minty fresh breath, peppermint can soothe digestive issues like irritable bowel syndrome by relaxing muscles in the digestive tract. It also has antibacterial, antiviral, and anti-inflammatory properties and can help clear congestion.

How to Incorporate More Herbs and Spices:

• Fresh is best: Whenever possible, opt for fresh herbs and spices over dried ones for maximum flavor and nutritional value.
• Experiment with flavors: Don't be afraid to try new combinations and explore different cuisines. There are so many benefits to a diverse diet!
• Grow your own: Create a herb garden in your kitchen or backyard for easy access to fresh ingredients.
• Add them to everything: Incorporate herbs and spices into your cooking, coffee, smoothies, teas, and even desserts.

As always, it is important to remember that even good ingredients should be consumed in moderation. Consuming these powerful herbs and spices in a supplement form or in excessive quantities may have unintended side effects.

Resources:
Ghasemzadeh Rahbardar, Mahboobeh, and Hossein Hosseinzadeh. “Therapeutic Effects of Rosemary (Rosmarinus Officinalis L.) and Its Active Constituents on Nervous System Disorders.” Iranian Journal of Basic Medical Sciences, U.S. National Library of Medicine, Sept. 2020, pmc.ncbi.nlm.nih.gov/articles/PMC7491497/.

Groves, Melissa. “12 Science-Backed Benefits of Peppermint Tea and Extracts.” Healthline, Healthline Media, 10 Mar. 2023, www.healthline.com/nutrition/peppermint-tea.

Leech, Joe. “11 Scientifically Proven Health Benefits of Ginger.” Healthline, Healthline Media, www.healthline.com/nutrition/11-proven-benefits-of-ginger#11-health-benefits. Accessed 30 Jan. 2025.

Leech, Joe. “11 Proven Health Benefits of Garlic.” Healthline, Healthline Media, www.healthline.com/nutrition/11-proven-health-benefits-of-garlic. Accessed 30 Jan. 2025.

Restivo, Jenette. “Turmeric Benefits: A Look at the Evidence.” Harvard Health, 22 Mar. 2024, www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence.