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The Jewish Home | MARCH 24, 2022
Health & F tness
Spice Up Your Life By Aliza Beer MS, RD, CDN
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OCTOBER 29, 2015 | The Jewish Home
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pices have many important powerful health benefits. A spice is a seed, fruit, bark, root, or other plant substance used primarily for flavoring or coloring food. They are different from herbs, which are the leaves or stems of plants used to flavor or garnish foods. Spices aren’t only great for flavor, but they are also beneficial for your health. These benefits include anti-inflammatory properties, antioxidants, and cognitive boosters. Nutrition research shows that there are over 100 spices with health benefits, and many can be found in our kitchens. Spices have been used in Asia, the Middle East, and Europe for healing purposes for thousands of years. 1. Cinnamon: Cinnamon is a popular spice that is used in baked goods and drinks. It is packed with antioxidants like polyphenols, which can help lower the risk of heart disease, promote good circulation, and keep blood vessels healthy. Antioxidants fight free radicals, which cause inflammation in the body that can contribute to diseases like cancer, diabetes, heart disease, and inflammatory joint disease. Cinnamon is also great for people with high blood sugar as research shows it can lower blood sugar levels in people with Type 2 diabetes. A sprinkle of cinnamon can be added to your yogurt, oatmeal, desserts, baked apples, and sweet potatoes, and will make your daily cup of coffee even more enjoyable. 2. Turmeric: Turmeric is a spice that should certainly be added to your diet. Curcumin is the active ingredient in turmeric that gives it its yellow color. Turmeric has been shown to improve memory, reduce inflammation in the body, lower the risk of heart disease, decrease pain, and help fight depression. Research shows that consuming turmeric can reduce the pain caused by arthritis. A great way to add more turmeric
into your diet is to add it to smoothies, cooked vegetables, scrambled eggs, soups, or cooked grains. Golden milk is an Indian drink that has become increasingly popular in recent years. It is made by warming up any type of milk and adding turmeric and other spices like ginger and cinnamon. It is packed with anti-inflammatory properties that may help fight chronic inflammation.
Golden Milk Ingredients - 2 ½ cups unsweetened almond milk - ¼ tsp cinnamon - ¼ tsp ground ginger - 1 ½ tsp turmeric spice - ¼ tsp pure vanilla extract - 1 tbsp honey or 1-2 packets of stevia - 1 tsp coconut oil Combine all ingredients, except the honey in a saucepan. Cook the mixture and stir frequently until it warms up. Add honey and then pour into a mug. Sprinkle cinnamon on top for extra flavor!
3. Black pepper: For thousands of years, black pepper has been a staple ingredient in most cooking. Coined the “king of spices,” black pepper is a powerful antioxidant that can fight free radicals. Piperine is an active compound found in black pepper that stimulates the synthesis of serotonin, a mood stabilizer. Black pepper also improves cognitive function and memory. It also can aid in digestion by stimulating the acid in your stomach to help you digest and absorb food better. Luckily, black pepper can be added to all savory foods to increase their nutrition and add flavor. 4. Ginger: Ginger has been used as an alternative medication for thousands of years and is well-known for its tremendous health benefits. Firstly, ginger can help treat different forms of nausea, which has been a dramatic help to those struggling with morning sickness or other causes of nausea. Ginger contains gingerol, the main compound in ginger that is responsible for its medicinal properties. Gingerol has been proven to fight inflammation and reduce stress in
the body. Ginger has been shown to help fight infections, improve brain function, and treat chronic indigestion. It may also drastically lower blood sugars, decrease the risk of heart disease, reduce cholesterol levels, and prevent cancer. Ginger can be found in the form of a spice, as fresh ginger, as a tea, and ginger candies. Ginger can be added to stirfries, juices, smoothies, sauces, soups, dressings, and pies. 5. Garlic powder: Garlic has been used in ancient times as medicine because of its anti-microbial properties. Not only does garlic powder add a great deal of flavor to dishes, but it is also highly nutritious. Garlic is rich in vitamin C and B6. It is probably most known for its ability to boost the immune system and combat sicknesses. Garlic has also been shown to reduce blood pressure, improve cholesterol levels, and detoxify heavy metals in the body. It is an antioxidant that protects the body from damage. Garlic powder is delicious and simple to add to your diet. It can be added to most savory dishes in its fresh form or dried form. 6. Cayenne Pepper: Cayenne pepper is rich in vitamin C, A, B6, and K. Cayenne peppers are a good source of antioxidants and have a long list of health benefits. It has been shown to improve digestion because it helps us break down foods. It has also been shown to rev up the metabolism and burn calories. Cayenne pepper can aid in pain relief, lower blood sugar levels, and improve athletic performance. It can add flavor to many dishes and reduce the amount of salt needed. Cayenne pepper is spicy and should be added to dishes sparingly. One way to incorporate cayenne pepper into your diet would be to prepare a drink with water, lemon, cayenne pepper, and a drop of honey to improve metabolic health. 7. Rosemary: Rosemary is an herb
