The Healing Power Of Culinary Herbs & Spices

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Culinary herbs and spices are not just for flavoring our food but they also providing a veritable feast of health-giving phytonutrients, making them superfoods in their own right.

There is growing evidence suggesting that populations in parts of Asia, where traditional diets rich in herbs and spices are consumed, experience lower rates of certain metabolic disorders compared to those who have moved onto a more Westernised diet. (27, 28)

Below we will mention just a few of the many culinary herbs and spices and touch on some of their health benefits. They are my top 15, that I use in my kitchen regularly.

Background

It’s well known that antioxidants reduce inflammation, slow the aging process, and help protect us from chronic degenerative diseases. The Anitoxidant levels are measured using the ORAC value, that stands for “Oxygen Radical Absorbance Capacity.”

Polyphenols and polyphenol-rich foods especially fruits, vegetables, and green tea, are widely known for their antioxidant properties. Culinary herbs and spices have also been shown to possess these properties but can be in much higher concentrations than conventional food, with 100 to 200 times the ORAC levels.

See ORAC Chart Here

Furthermore, evidence suggests that it is the polyphenols that have a significant role to play in conferring the medicinal properties and as these foods have high polyphenol contents they may be important dietary sources of the purported protective properties that their polyphenols confer. (1)

Even if you have a relatively low intake of culinary herbs and spices, it does not necessarily mean that they are of little value. They have a relatively high polyphenol content, and thus ultimately the potential biological impact of these is cannot be ignored. (1)

Medicinal Herbs And Spices You Can Use

See below a short list of just a few of the common culinary herbs and their health benefits. Most of these can be included in your diet to gain the benefits, and I will share a link to some recipes using these herbs below.

Basil (Ocimum basilicum)

When we think of Basil we think of Pesto, but Basil has some wide-reaching health benefits including:

The essential oil of Basil has been shown to have anti-anxiety and sedative effects similar to that of sage. (2)
Basil has also shown an antimicrobial effect against several strains of bacteria including Pseudomonas aeruginosa, Shigella sp., Listeria monocytogenes, Staphylococcus aureus and two different strains of Escherichia coli. (3)
Basil oil has also been shown to have significant antifungal effects. (4)
Oil of Basil contains 2.5% caryophyllene (BCP) a sesquiterpene that interacts with cannabinoid receptors in the brain.
BCP is potent enough to have an anti-inflammatory impact at normal dietary levels. Herbs such as Basil and Oregano contain large amounts of the compound, that may protect against Crohn’s Disease and other inflammatory bowel diseases. (5)

Cayenne (Capsicum annuum)

The common Chili used to make Cayenne Pepper has far too many health benefits to list here, so we will only mention the most well known.

Cayenne has been shown to encourage weight loss. Three main areas of potential benefit for weight management were found: increased energy expenditure increased lipid oxidation and reduced appetite. (7)
Red Chili Pepper has beneficial effects on metabolic syndrome and can decrease the risk of death due to cardiovascular diseases. (6)
Beneficial influences of capsaicin on the gastrointestinal system include digestive stimulant action and modulation of intestinal ultrastructure so as to enhance permeability to micronutrients. (8)

Cinnamon (Cinnamomum zeylanicum)

The great thing with cinnamon is that it tastes great and can be sprinkled on a variety of dishes including fruits, yoghurt, and smoothies, but can even be used in curries.

Cinnamon has been shown to reduce levels of C-reactive protein (CRP) in the blood. CRP is used to test the inflammation levels in the body. (9)
One study showed that 1g of Cinnamon for 12 weeks reduced fasting blood glucose among poorly controlled Type 2 Diabetes patients. (10)
Eleven meta-analyses showed that cinnamon consumption can significantly improve total cholesterol. (25)

Clove Bud (Syzygium aromaticum)

Ordinary cloves are not often used in the kitchen, but do have powerful medicinal effects.

Cloves contain phenolic acids, with gallic acid being the compound found in the highest concentration.

Clove has been used to relieve pain, soothe and relax the inner lining of the intestines. Great for an upset stomach especially in children.
The antimicrobial activities of Clove have been proved against several bacteria strains such as Escherichia coli (E. coli), Staphylococcus aureus and Bacillus cereus. (11)
Cloves is also effective against intestinal worms.

Cumin Seeds - Black (Cuminum cyminum)

Black cumin (Nigella sativa L.) is a celebrated nutraceutical herb known for its extensive health benefits.

Its main bioactive component, is the phenol, thymoquinone (TQ), that exhibits a wide range of effects, enhancing immune response, reducing oxidative stress and inflammation. (26)

Benefits of black cumin include:

Antioxidant and Anti-inflammatory Properties: Reduces oxidative stress and inflammation, key in preventing chronic diseases.
Enhancement of Immunity: Boosts immune system functionality.
Cancer Protection: Offers protective effects against the development of cancer.
Antidotal Properties: Mitigates various toxicities and reduces side effects of drugs.

Fennel Seed (Foeniculum vulgare)

Fennel seeds have a lovely aniseed-like flavour and lift the taste of any dish they are added to. The main volatile component in fennel seeds is anethole. Anethole is responsible for the characteristic sweet, anise-like aroma of fennel. The seeds are also great for digestive support.

Fennel seed revealed a highly significant diuretic effect which proves the earlier folk claim of Fennel which was reported in the USA. (12) Crying time reduction was observed in 85.4% of infant colic subjects using Fennel. (12)
More commonly Fennel seed is used to soothe digestion after eating. Cumin and Caraway seeds have a similar effect.

Garlic (Allium sativum)

The medicinal effects of Garlic have been well documented and include:

Anti-fungal, Anti-Bacterial, Anti-parasitic and immune boosting. (13)
The wealth of scientific literature supports the proposal that Garlic consumption has significant effects on lowering Blood Pressure and Cholesterol. (13) For immune system effects raw Garlic is best, but for the cardiovascular benefits, cooked Garlic is just as effective.

The range of benefits for garlic are far too many to list here, so click the image to see more.

Ginger (Zingiber officinale)

Another versatile culinary herb, that can be added to almost any asian curry dish. Ginger has been reported to exert multiple health effects including:

Anti-oxidant and anti-ulcer, anti-inflammatory, anti-tumor, gas-reducing, stomach protective, and circulatory benefits. (14)
One of the most popular uses for Ginger is in the reduction of nausea and air sickness.
Ginger is often used in herbal medicine to improve the circulation of other herbal remedies and works in a similar way to Turmeric and Black Pepper in this area.

Paprika (Capsicum annuum)

Paprika is a special type of chili powder, traditionally from Hungary and often smoked.

Paprika contains a wide range of antioxidants, particularly the carotenoids including zeaxanthin and capsanthin (15), along with chlorophyll, polyphenols, tannins, and flavonoids. (16)
The capsanthin content has been shown to help raise healthy HDL Cholesterol levels potentially protecting the heart. (17)

Parsley (Petroselinum crispum)

Parsley is a very popular herb in Europe, it is widely spread and easy to grow. It is a super nutrient-rich food with many health benefits including:

Its leaves and seeds are known to be diuretic, smooth muscle relaxant and Liver protective.
The most important identified active ingredients are flavonoids, cumarins, and vitamin C.
The bioactive flavonoid apigenin has anti-inflammatory, antioxidant and anticancer activities. (18)

Poppy Seeds (Papaver somniferum)

The poppy seed plant (Papaver somniferum L.) is celebrated for its significant health advantages, deriving from its rich nutritional profile that includes proteins, oils, dietary fiber, antioxidants, and other micronutrients. Known primarily for opium production, the plant’s seeds are extensively utilized in cooking.

Benefits of poppy seeds include:

Nutrient-Rich: High in proteins, dietary fiber, and essential oils.
Antioxidant Properties: Contains tocopherols and other antioxidants that help reduce oxidative stress.
Bioactive Compounds include alkaloids, flavonoids, phenolic compounds, and polyunsaturated fatty acids that are beneficial for health.
Medical research for effects against various ailments, including hypertension and cancer. (23)

Rosemary (Salvia rosmarinus)

Rosemary is known for its wonderful aroma and can be used in a wide variety of meat and vegetable dishes

Rosemary contains many bioactive antioxidant molecules with various health benefits including Carnosic acid, Rosmarinic acid, Carnosol, Ursolic acid and many essential oils:

It has the phytocompounds responsible for several pharmacological activities, such as anti-inflammatory, antioxidant, antimicrobial, anti proliferative, antitumor and protective, inhibitory and attenuating activities. (19)
It is a digestive system and metabolic tonic
Most commonly in herbal medicine rosemary is known as a brain protector similar to the herb Gingko Biloba.

Saffron (Crocus sativus)

Rich is colour, saffron is used as a dye or to colour food.

It is shown that the administration of Saffron is from time immemorial, with some of the antioxidants found in saffron, particularly crocin and crocetin, are believed to cross the blood-brain barrier.

Studies, both in vitro and in vivo, have shown it to be a medicinal plant because it possesses therapeutic properties including activity on the nervous and cardiovascular systems, and in the Liver.
Safforn has antidepressant, anxiolytic and anticancer properties.
Cocetin from Saffron has protective effects against damage to the brain, eyes, and retina, inhibiting degeneration of photoreceptor and retinal dysfunction making it useful in treating macular degenerationE. (20)

Sage (Salvia officinalis)

Often endowed with mystic properties sage is sometimes smoked or burned in rituals.

Sage contains many of the same compounds as rosemary but has significant levels of the terpene Thujone
that can impact the nervous system. It has been used for:

Treatment of different kinds of disorders including seizure, ulcers, gout, rheumatism, inflammation, dizziness, tremor, paralysis, diarrhea, and hyperglycemia.
Studies have revealed a wide range of pharmacological activities including antimicrobial, antiviral and anticancer effects. (21)

Turmeric (Curcuma longa)

Turmeric is a very popular spice used in a multitude of recipes, and also as a powerful herbal medicine.

To date, over 100 different clinical trials have been completed with curcumin, which clearly shows its safety, tolerability and its effectiveness against various chronic diseases in humans.

Modern science has revealed that curcumin modulates inflammation via several important molecular targets, including transcription factors, enzymes, cell cycle proteins, cytokines, receptors, and cell surface adhesion molecules.
Curcumin is now being used to treat Cancer, Arthritis, Diabetes, Crohn’s Disease, cardiovascular diseases, Osteoporosis, Alzheimer’s disease, Psoriasis, and other pathologies. (22)

Get NanoTech Curcumin Here

Masala And Cury Powders

When multiple herbs are combined into a curry or masala powder and used in cooking, the health benefits are increased due to the effect of herbal synergy, also known as the entourage effect.

This is also true of medicinal herbs and is practiced around the world in various herbalist traditions.

A study was performed on the impact of cooking on a number of common culinary herbs and spices, namely Cinnamon, Cloves, Fennel, Ginger, Parsley, Rosemary, Sage and Thyme at amounts used in the preparation of food.

Microwaving, simmering and stewing (includes stir-frying) all increased the antioxidant capacity probably as a result of heat liberating the antioxidant compounds.

In contrast, cooking techniques that involved dry heating, grilling, and frying, resulted in a decrease in antioxidant capacity. (1)

For Recipes CLICK HERE And Choose Curry From The Selector Below

Conclusion

When completing a herbal detox program like our Ultimate Herbal Detox you will already be getting 24 incredible medicinal healing herbs. So can you imagine the combined benefits of including all of these culinary herbs on your detox diet plan? The profound health benefits will be huge!

Plant-based food, herbs, and spices should form the foundation of your long-term diet plan with medicinal cleansing herbs as that extra top-up every few months.

With this combination in hand, you simply can’t go wrong!

Many blessings of health,

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