We usually think of spices as flavorings. They make things taste hot or spicy, add complexity, combine with other spices to form popular and traditional flavor profiles like ‘chili powder’ or ‘garam masala’, and just make food taste really good. That’s true, but they are also much more. Like herbs, spices tend to be anti-inflammatory and antimicrobial for self-preservation. When they grow on a plant, they don’t want fungi, bacteria and insects to eat them, so they use various compounds that deter and inhibit predators. We can use these compounds to increase the health effects of food, make the cooking process safer, reduce the formation of carcinogens and even prevent spoilage.
Oh, and properly used spices make food taste great.
I would say that the use of spices is the quintessential human activity. It’s a perfect example of taking something that’s “bad” on paper – antimicrobial compounds, anti-nutrients designed to kill bugs and fungi – and using it for our own benefit. Let’s get to the spices:
Black pepper
Black pepper is not just something that goes with salt. Freshly ground, it is incredibly spicy and even spicy, and has powerful effects on lipid oxidation and carcinogen formation.
- Black pepper extract reduces LDL oxidation in vitro.
- When black pepper is fed to pigs, it increases HDL levels (“good cholesterol,” or at least a sign of good metabolic health).
- When black pepper was added to beef patties before cooking, it reduced the formation of heterocyclic amines (a potential carcinogen).
My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed.
Turmeric
Despite its vibrant yellow color, turmeric is actually a fairly mild spice. It’s a little spicy, a little bitter and certainly has a unique aroma, but on its own it doesn’t taste that good at all. It is usually combined with other spices to make curry powder.
As a health supplement, it is extremely powerful.
- Turmeric appears to be effective against arthritis.
- When turmeric is added to meat during or before cooking, it reduces the formation of heterocyclic amines.
My favorite way to use turmeric is with black pepper. Black pepper even ‘activates’ turmeric, making it much more effective in your body. Soft-boiled eggs mixed with turmeric, black pepper and salt are an excellent way to reap the health benefits of turmeric without having to cook an elaborate Indian curry.
Cinnamon
There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is actually most of the “cinnamon” sold in the US. Both taste like cinnamon and can be used interchangeably in recipes, but Ceylon is more complex, sweeter and overall subtler. Personally I prefer Ceylon. It’s also worth noting that cassia contains a fair amount of coumarin, which can thin the blood and damage the liver if eaten in excess. If you use cassia cinnamon, eat no more than one teaspoon per day.
- Ceylon is unique because it contains a specific polyphenol that may be active against Alzheimer’s disease.
- Cassia seems better for lowering blood sugar levels, although Ceylon is useful here too.
- Cinnamon in general can be very helpful in the morning after a bad night’s sleep, by reducing the insulin resistance that normally accompanies a bad night’s sleep.
Cinnamon is an underrated spice for pork.
Saffron
Perhaps the world’s most expensive spice by weight, saffron is derived from the dried stigmas of the Crocus sativus flower. It gives a unique golden hue and a taste that I can only describe as grassy and sweet.
Considering the health aspects:
- Saffron is known for its mood-enhancing properties. Studies have shown its potential effectiveness against depressive symptoms, possibly comparable to some conventional antidepressants.
- Saffron has been shown to be effective in reducing waist circumference, lowering blood sugar levels and improving sexual function.
- Additionally, saffron may have potential benefits for vision. Certain compounds in saffron appear protective against age-related macular degeneration.
Use saffron sparingly in dishes like paella, biryani or Persian rice. It is also very tasty in broth or chicken soup. You don’t need more than a small pinch to add both color and flavor.
Cumin
Cumin has a long and rich history of culinary and medicinal use. The characteristic warm, slightly bitter and earthy taste can be traced back to ancient Egyptian tombs and the kitchens of ancient Rome and Greece and later to the New World.
- Cumin reduces fat mass, waist circumference, fasting blood sugar and insulin, and improves many other metabolic markers in overweight women.
- Cumin seeds also possess antioxidant properties, which help neutralize harmful free radicals in the body.
- Cumin shows promise in reducing symptoms of irritable bowel syndrome, according to a recent case series.
Although cumin is a keystone in many curry mixes and chili powders, it is also great as a standalone spice. I highly recommend using whole cumin seeds, roasting them and… Than grinding it for use in spice rubs on lamb or beef.
Bell pepper
There are many types of peppers, but they all come from ground dried peppers. Some are hot, some mild, some sweet and some are smoked. They all add a brilliant red hue to the dish, a floral scent and a huge antioxidant profile.
- Paprika is packed with lutein and zeaxanthin, which can improve cognitive function and eye health.
- Paprika is known for its antioxidant-rich profile, which reduces the formation of carcinogens during cooking.
I love putting paprika in almost everything. As I said before: there is a pepper for every occasion. Smoked paprika can mimic the smokiness of great barbecue. Hot paprika can rival cayenne pepper for sweet heat. Sweet paprika is fruity, sharp and bright, while mild paprika is very subtle but can add color and aroma to a dish.
Sumac
If you need something tart, something citrusy, and you don’t have fresh lemon or lime juice and you’d rather not use vinegar, try sumac. For example, the Romans added acid to their dishes before lemons reached the empire. As a nutraceutical it is promising.
- Sumac reduces blood sugar, fasting insulin levels and insulin resistance, although the results need to be confirmed by further research.
- 1000 mg of sumac per day lowers diastolic blood pressure in overweight adults.
- 2000 mg per day reduces fasting insulin and inflammatory markers and improves liver fibrosis and liver enzymes in patients with non-alcoholic fatty liver disease.
Most recipes using sumac originate from Africa or the Middle East, but there’s no reason why you can’t use it for dishes that need acidity. It goes great with BBQ rubs, with lamb or with chicken and fish.
Cardamom
Cardamom is known for its intensely aromatic, even “sweet” taste. There are two types: green and black. Green cardamom is lighter and more delicate, with a sweet eucalyptus note. Black cardamom is more robust and has a smoky character.
It is impressive as a nutraceutical:
- Cardamom lowers triglycerides and improves the antioxidant status of the liver.
- Cardamom has broad efficacy against metabolic syndrome.
- There is some evidence that cardamom helps lower blood pressure, especially in people with elevated levels.
Cardamom is usually found in all kinds of desserts, but I also like to add a twist to chili. Gives it a really interesting flavor profile.
Coriander
Coriander is the dried seed of the coriander plant. The seeds provide a warm, nutty, slightly citrusy flavor that works well in Mexican cuisine, marinades and broths, but tastes almost nothing like the herb coriander. It also offers some health benefits:
- Coriander seed powder reduces triglycerides and blood pressure in overweight patients.
- The seeds may also reduce lead-induced oxidative stress in the brain, at least in rats.
- Coriander can even be effective against anxiety.
Almost every Mexican cuisine with beef required coriander seeds to appear. When I marinate a skirt or flap steak, I use coriander (along with garlic, lime juice and cumin).
Cayenne
Cayenne is a dried hot pepper. It is known for its fiery heat, which is due to its high concentration of capsaicin. This bright red spice adds spice and depth to dishes. The really good stuff also has some sweetness. Regarding health effects:
- Cayenne pepper is a bit of a ‘broad spectrum’ nutraceutical, having a positive impact on almost everything you can think of.
- Topical cayenne pepper can even improve wound healing.
- When cayenne pepper is added to meat before/during cooking, it inhibits the formation of carcinogens.
Cayenne pepper’s unique heat profile makes it a perfect addition to spicy dishes. It’s not so hot that it overwhelms the flavor, but it’s strong enough that you can taste even a little bit. I love finishing a dish with a sprinkling of cayenne pepper.
No one herb does everything. Instead of choosing your spices based on their potential health benefits, choose spices that make the food you cook taste great, and trust that the benefits will emerge naturally. If there is one lesson to be learned, it is that every culinary herb also has nutritional uses and effects.
What are your favorite herbs, folks? How do you prefer to use them?
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