Spices can make you healthier
By Charles Stuart Platkin
Spices are a wonderful way to add flair and improve taste when taking on new eating habits and cooking healthier.
Not only that, but they have a long history of medicinal use.
"There have been many recent studies validating the historic habit of using spices for health benefits," says Donna Tainter, a food technologist and author of "Spices and Seasonings: A Food Technology Handbook," (Wiley-Interscience, 2001).
Although the amounts we consume in any given meal are tiny, spices can add up to big health gains. Their key health benefits lie in their pigments, which may help stabilize damage to our cells.
"However, their potency rapidly declines when ground," warns Mary Ellen Camire, professor of food science at the University of Maine. "Plus, we still don't know what would be considered an effective dose."
Nonetheless, one of the clearest benefits spices provide is flavor, which allows you to use less butter, oil and other fattening extras.
Which spices are healthiest, tastiest and simplest to add to foods? Here are a few that are particularly noteworthy.
CINNAMON
Background: Cinnamon comes from the dried brown bark of the cinnamon tree. There are more than 100 varieties of this fragrant, somewhat sweet spice.
Purported health perks:
Nutrients: Manganese, dietary fiber and iron — all typically lacking in our diets. Two teaspoons have about 12 calories.
Uses: Sprinkle on cappuccino, coffee or toast, or, for an interesting twist, on chicken or mixed into ground meat.
CAPSICUM
Background: The capsicum family includes red and green chilies that add "heat" to all kinds of foods. Paprika is a ground form of a mild capsicum.
Purported health perks:
Nutrients: Great source of vitamin A and beta carotene. Two teaspoons of dried red chili peppers have 25 calories; dried cayenne pepper contains 11 calories in 2 teaspoons.
Uses: Common in Mexican, South American and Asian cuisines to flavor meats, poultry and vegetables.
TURMERIC
Background: This yellow spice has been called the poor person's saffron and is a main ingredient in curry powders. It has a warm, slightly bitter, spicy taste.
Purported health perks: It contains high concentrations of the potent antioxidant and anti-inflammatory curcumin, which has been said to inhibit tumor growth and help treat rheumatoid arthritis and cystic fibrosis. In addition, curcumin has been associated with reduced risk of childhood leukemia and improved liver function.
"Curcumin shuts off the master switch which controls tumorigenesis (tumor growth); it specifically works against skin and breast cancer metastasis," says Bharat B. Aggarwal, a professor of cancer medicine at the University of Texas M. D. Anderson Cancer Center.
Nutrients: Turmeric contains calcium, magnesium, dietary fiber, vitamin B6, iron, potassium and manganese. Two teaspoons have 16 calories.
Uses: Enhances the flavor of chicken, rice, meat and lentils.
GINGER
Background: Popular Asian spice, one of the first traded in Europe.
Purported health perks:
Nutrients: Potassium. One ounce of ginger root has 20 calories.
Uses: Minced fresh ginger is great with all kinds of meat, poultry, vegetables, sushi and, of course, many desserts. It's also used in tea.
Charles Stuart Platkin is a syndicated health, nutrition and fitness writer.
