National Nutrition Month by Cindy Weinberger, MS RD CDN

Health & F tness National Nutrition Month

By Cindy Weinberger MS, RD, CDN

March is National Nutrition Month.

National Nutrition Month is a nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing good eating and physical activity habits. The theme for National Nutrition Month of 2022 is “Celebrate a World of Flavors.” This is meant to encourage everyone to take the time to enjoy cultural food traditions and appreciate the great flavors of food.

Experimenting with new flavors can have multiple benefits. Aside from introducing new foods to your menu (now with the new added flavor), many of the spices and herbs themselves offer nutritious benefits. Firstly, most of these spices and herbs contain little or no calories at all, making them “free” foods and allowing you to enjoy them limitlessly. In addition, adding spices and herbs can replace other added enhancements which contain calories, thereby making the food less calorically dense. And more, spices and herbs can be used to replace salt, thereby lowering your sodium intake and protecting your heart. Additionally, if the food becomes rich in flavor, chances are it will fill you up more, leaving less room for overeating.

Studies shows that regular consumption of spicy foods is linked to lower risk of death from certain diseases. Researchers uncovered the power of herbs and spices as weapons against diseases from cancer to Alzheimer’s disease. In countries like India, where spices are used by the handful, incidents of cancer and cardiovascular disease are very low compared to Westerners. Spices have been an integral part of culinary cultures around the world and have a long history of use for flavoring, coloring, and preserving food, as well as for medicinal purposes. The increased use of spices as flavorings in foods is a major trend worldwide. Now, instead of just enjoying the flavor, you can enjoy the many health benefits spices have to offer.

Consider the following additions of flavor to some favorite and common foods. A simple change in taste may make a big impact.

If you want to add some spice to your food, try using chili. The health benefits of chili can be credited to capsaicin and vitamin C, found in high amounts in chili. Capsaicin is the active ingredient, that makes you feel like your mouth is on fire when you take a bite into a chili pepper. Research has found that capsaicin causes cancer cells to commit suicide, therefore helping treat cancer. Capsaicin has also been found to ease pain by depleting the pain-causing neurotransmitter substance P through its anti-inflammatory properties. A topical form of capsaicin is used to help treat osteoarthritis pain. Capsaicin has also been shown to relieve headaches and migraines and relieve sinus-related symptoms. Since it is so hot, capsaicin helps clear up mucus from the nose, reducing nasal congestion. Furthermore, capsaicin is a thermo-genic agent, which means it speeds up metabolism and is used as a fat burner. Many “fat burning supplements” contain capsaicin. Lastly, capsaicin has been shown to protect the heart by reducing cholesterol, triglycerides, and platelet aggregation.

Another commonly eaten spice that has many health benefits is the sweet spice cinnamon. Cinnamon contains iron, calcium, manganese, and fiber and is loaded with health benefits. Cinnamon has been found to keep your arteries healthy, regulate blood sugar levels, and lower cholesterol. Cinnamon may be a diabetic’s new best friend. Studies have shown that cinnamon helps improve glycemic control and, if used early enough, can reverse prediabetes. Once a person develops diabetes, cinnamon helps regulate blood glucose levels. Cinnamon has also been found to have anti-inflammatory effects and serve as an antioxidant. So be generous while sprinkling cinnamon to your coffee, oatmeal, yogurt, and other goodies.

Another spice that offers many health benefits is the bright yellow spice turmeric. Turmeric has been found to serve as an antioxidant and improve the effectiveness of chemotherapy, as well as having anti-inflammatory properties and helps to treat inflammation related diseases. In some studies, turmeric compared favorably to anti-inflammatory pharmaceutical drugs, yet without the side effects. Turmeric has a long list of health issues it is used to treat such as arthritis, heartburn, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems and gallbladder disorders, headaches, bronchitis, colds, lung infections, fever, menstrual problems, and cancer, depression, Alzheimer’s disease, water retention, worms, and kidney problems. Turmeric adds flavor and color to soups, chickens, meats, rice, and even chulent!

Another spice that is commonly used in almost all dishes is garlic. Garlic is an herb that is best known for flavoring foods and its myth for keeping vampires away. Recently, garlic has been used as a medicine to treat diseases and various health conditions. Studies show that garlic slows the hardening of arteries, thus preventing atherosclerosis, and regulates blood pressure, thus preventing hypertension. Garlic has also been used to treat certain cancers, diabetes, osteoarthritis, hay fever, high blood pressure late in pregnancy (pre-eclampsia), cold and flu. Garlic can be eaten raw, roasted, ground and minced. Garlic can be added to almost everything – chickens, meats, fish, salads, rice, pastas, and roasted vegetables.

These are just a few of many spices that you easily can add into your diet. Consider using these flavors as well to add a kick to your favorite dish: lime, lemon, zaatar, mint, ginger, coconut, basil, oregano, shawarma spice, and cilantro.

Try any of the flavors mentioned above to widen your menu and switch things up. Open up your spice cabinet, pour generously, and enjoy the flavors and the many health benefits spices have to offer.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and

Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutritionist. She can be reached at CindyWeinberger1@gmail. com or at 917-623-6237.