Spices Good for Health

Introduction:

Spices can bring amazing flavors to food, and they are being significantly used throughout the globe as a seasoning. More than just adding flavors, spices have a lot more health benefits. Ancient history shows that India attracted a lot of traders from various parts of the world for its exotic varieties of spices. Indian culture is known for its usage of spices in cooking. Many types of spices have excellent nutritional value. This article will discuss spices with health benefits in detail.

What Are Spices?

Spices are the dried regions of the plants applied in small quantities as a flavoring and seasoning agent in cooking. Spices are obtained from various areas of the plants, such as the dried roots, bark, twigs, and seeds, except for the leafy parts of the plant. Those obtained from the plant's new regions are referred to as herbs, which are also significantly used in cooking with many health benefits. Some examples of herbs are basil, thyme, cilantro, oregano, mint, sage, and basil. These are available in both dried and fresh forms. The flavors of spices tend to be stronger than herbs. Examples of spices derived from the root part of plants are turmeric and ginger, cinnamon obtained from the bark region, and black pepper and chili powder derived from the fruits. Spices create a balance of flavors in the dishes.

What Are the Overall Health Advantages Offered by Spices?

Generally, spices do not provide extra energy or calories. They are employed sparingly due to their potent nature. Furthermore, they boast a wealth of essential vitamins and minerals, including potassium, iron, manganese, and magnesium. Based on the nutritional data supplied by the USDA (United States Department of Agriculture), a serving of 3.57 ounces of black pepper possesses the subsequent nutritional composition.

• Fiber: 0.89 ounces (oz).

• Fat: 0.12 ounces (oz).

• Protein: 0.36 ounces (oz).

• Magnesium: 0.006 ounces.

• Sodium: 0.0007 ounces.

• Potassium: 0.046 ounces.

Spices are highly known for their anti-cancerous properties. Recent studies in China reported that people who included spices in their daily diet had improved health outcomes. The participants in the studies who consumed spices daily had a 14 percent reduction in their risk of death compared to those who consumed once a week. Furthermore, studies have demonstrated their potential to diminish the likelihood of mortality associated with cardiovascular ailments, cancer, and respiratory disorders. Regular consumption of spicy food has been linked to a decreased preference for salt, lowered salt intake, and reduced blood pressure levels among individuals. These effects can be attributed to the alterations in neural salt processing within the human brain.

Additionally, they have exhibited protective properties against various chronic and infectious diseases. They have increased antioxidant properties, anti-inflammatory, anti-cancerogenic, and antitumorigenic properties, properties that influence cholesterol and glucose, and properties that can act on an individual's cognition and mood. They have also been shown to reduce the risk of type 2 diabetes.

Which Spices Are Good for Health?

Chilli Pepper: Chilli peppers are red pepper obtained from the fruits of capsicum pepper plants. They can be directly cooked, dried, or used in powder form. They have a unique pungent flavor. They comprise 0.2 to 2 percent of the capsaicinoids primarily responsible for the pungent taste of the chili pepper. Capsaicinoids are alkaloid compounds that contain capsaicin and dihydrocapsaicin. Chili peppers also have non-pungent compounds like capsinoids. Capsaicin includes the increased antioxidant capacity to inhibit the oxidation of free radicals. Their antioxidant and antiplatelet properties have also been shown to defend against cardiac conditions. They also have gastroprotective properties, stimulating alkali and mucus production and inhibiting acid secretion.

Cinnamon: Cinnamon is a flavorful spice obtained from the inner bark of different types of cinnamon trees. They have a unique smell. Cinnamon comprises essential oils and other components, such as

• 60 to 80 percent of Cinnamate (bark oil).

• 10 percent of eugenol.

• Cinnamaldehyde.

• Cinnamic acid.

• Other water-soluble polyphenols such as epicatechin, catechin, kaempferol, and procyanidin.

The cinnamaldehyde and eugenol oils present in cinnamon have antibacterial properties. They have been shown to maintain blood glucose levels. They are widely employed for therapeutic aims in managing and averting the progression of Alzheimer's disease, a degenerative condition characterized by cognitive decline and memory impairment.

Black Pepper: Commonly known as pepper, it is a member of the Piperaceae botanical family and is frequently dried and utilized as a spice. It holds the distinguished title of being the monarch of all herbs. They are incorporated as an essential component of everyday dietary practices. The primary component of black pepper is piperine which has various nutritional benefits. They also contain piptigrine, wisanine, dipiperamide, and alkamides. They have increased antioxidant potential. Their anti-inflammatory properties can prevent inflammatory conditions like arthritis and heart disorders. They are shown to present anti-depressant activities and have cognition-enhancing effects. Black pepper can promote digestive activity by enhancing the secretions of bile and gastric acid.

Turmeric: Turmeric is one of the most popular spices worldwide. They are commonly used in Indian recipes. Curcumin, the main constituent of turmeric, possesses remarkable antioxidant and anti-inflammatory characteristics. Extensive research has revealed its effectiveness in alleviating arthritic pain and inflammation. Curcumin in turmeric reduces cholesterol levels, especially in patients with acute coronary syndrome. They have a musty, woody, and bitter taste. They are usually combined with cumin, cardamom, and other spices to reduce their bitterness. Their vibrant yellow hue can be attributed to their abundance of curcuminoids. Combining turmeric with black pepper increases their bioavailability by 100 percent.

Other common spices with health benefits are:

• Cayenne pepper.

• Cumin.

• Onion powder.

• Nutmeg.

• Ajwain.

• Cloves.

• Coriander.

• Saffron.

• Ginger.

• Onion Powder.

Conclusion:

Spices have many health benefits and are available in nearby grocery stores and markets. Getting smaller quantities of spices is usually recommended according to one's usage. When using them for the first time, one should use them a little and, depending on taste, can increase the quantity. Spices like cinnamon are commonly used in baked goods and also for garnishing purposes. Spices can add flavor to any dish, along with providing health benefits.