Health Benefits of Herbs and Spices Used In Cooking

For centuries herbs and spices have played an important part in the development of civilization.

In the days before refrigeration, spices such as cloves and pepper were used to preserve meat, while ginger and garlic were hailed for their infinite medicinal properties to treat anything from digestive disorders to arthritis.

Once an expensive commodity, and one that men would risk their lives for, spices are now found in kitchens around the world and herbs grow in abundance in garden flower beds or windowsill pots.

While today herbs and spices are still used as natural remedies, a review of scientific literature, published in The Medical Journal of Australia, has found that “culinary herbs and spices contain high concentrations of antioxidants and phytonutrients [plant-derived chemical compounds important to human health] and may provide long-term health benefits that even outweigh their short term taste sensations”.

By learning how to use herbs and spices to enhance the flavor of our food, we can continue to cut down on the use fat, sugar and salt in our every day diets.

 Herbs

The use of herbs in cooking has been in vogue since times immemorial. Herbs add flavor to the food and make it more nutritious as well as delicious. 

Both fresh herbs and dried herbs can be used for cooking. A general guideline when using fresh herbs in a recipe is that they should be used three times more than the dried herb. Unlike dried herbs, fresh herbs are usually added towards the end in cooked dishes, to preserve their flavor.

Some of the herbs are:

                                                             

                                                    

Parsley 

• Though traditionally overlooked as just a garnish, parsley is a giant amongst other herbs in terms of health benefits, and in such small amounts too. 
• Studies show that myristicin, an organic compound found in the essential oil of parsley inhibits tumor formation. Myristicin can also neutralize carcinogens like benzopyrene in cigarette smoke that can pass through the body, consequently fighting against colon and prostate cancer. 
• Two tablespoons of parsley contain 16% of the RDA of vitamin C and over 12% of the RDA of vitamin A - two powerful antioxidants. The vitamin C and vitamin A found in parsley serve to strengthen the body's immune system. 
• Parsley is rich in luteolin, a flavonoid that searches out and eradicates free radicals in the body that cause oxidative stress in cells. 
• Along with luteolin, the vitamin C found in parsley serves as an effective anti-inflammatory agent within the body. When consumed regularly, they combat the onset of inflammatory disorders, such as osteoarthritis (the degeneration of joint cartilage and the underlying bone) and rheumatoid arthritis (a disease causing inflammation in the joints). 
• Homocysteine, an amino acid that occurs in the body, threatens the body's blood vessels when its levels become too high. Luckily, the folate (or vitamin B9) found in parsley helps convert homocysteine into harmless molecules. 
• A regular garnish of parsley can help ward off cardiovascular diseases, such as heart attack, stroke, and atherosclerosis. 

Oregano  

• Oregano means “mountain joy” and is a wonderfully aromatic, flavorful herb popularly used in Spanish and Mediterranean cooking. Oregano has anti-inflammatory benefits. Some people rub the oil on inflamed joints and muscles.

  Topically, it can also be used as an antiseptic and anti-bacterial spread to relieve acne, cold sores, and minor cuts and scrapes. Oregano has anti-bacterial properties.You can find oregano oil in many specialty and health food shops for this very reason.

  Oregano contains thymol and carvacrol, two oils which have remarkable bacteria-fighting power. Thymol and an acid called rosmarinic are potent antioxidants that oregano offers. Research shows that on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potato,12 times more than oranges and 4 times more than blueberries.

• Oregano is high in iron, manganese, and other important minerals for health. A natural source of Omega-3 fatty acids, it’s one of the healthiest and tastiest herbs. It is also rich in fiber which is necessary to provide bulk for better elimination.

•  It has been used in the treatment of allergies and even to regulate menstrual periods. Some cultures use it as a powerful pain killer. A few drops of the oil in juice consumed for 3-5 days may help clear up a sinus infection.

                                 

Basil  

• The king of herbs, basil herb is one of the oldest and popular herbal plant rich in many notable health benefiting phyto-nutrients. This highly prized plant is revered as "holy herb" in many traditions all over the world. 
• Basil leaves contain many notable plant derived chemical compounds that are known to have disease preventing and health promoting properties.They contain many health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties. 
• The herbs parts are very low in calories and contain no cholesterol, but are very rich source of many essential nutrients, minerals, and vitamins that are essential for optimum health. 
• Basil herb contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process. 
• Vitamin K in basil is essential for many coagulant factors in the blood and plays vital role in the bone strengthening function by helping mineralization process in the bones. 
• Basil herb contains good amount of minerals like potassium, manganese, copper, and magnesium. 
• Basil leaves are an excellent source of iron, contains 3.17 mg/100 g of fresh leaves (about 26% of RDA). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood. 
• Basil tea (basil water-brewed) helps relieve nausea and is thought to have mild anti-septic functions.

Coriander 

•  Coriander, commonly known as Dhania in the Indian Subcontinent or Cilantro in the Americas and some part of Europe, is an herb which is extensively used around the world as a condiment or as a garnish or as a decoration on the dishes.    
  • Cineole, one of the 11 components of the essential oils, and linoleic acid, present in coriander, possess anti rheumatic and anti arthritic properties, which are very beneficial for swelling caused due to these two reasons. 
  • Some of the acids present in coriander viz. linoleic acid, oleic acid, palmitic acid, stearic acid and ascorbic acid (vitamin-C) are very effective in reducing the cholesterol level in the blood. They also reduce the cholesterol deposition along the inner walls of the arteries and veins. 
  • Some of the components of essential oils in coriander such as Borneol and Linalool, aid digestion, proper functioning of liver and bonding of bowels, helping cure diarrhea. 
  • Citronelol, a component of essential oils in coriander, is an excellent antiseptic. In addition, other components have anti microbial and healing effects which do not let wounds and ulcers in the mouth go worse. They aid healing up of ulcers and freshen up the breath. 
  • Coriander is good in iron content which directly helps curing anemia. 
  • Coriander, due to its rich aroma because of its essential oils, apart from being an excellent appetizer, helps in proper secretion of enzymes and digestive juices in the stomach, stimulates digestion and peristaltic motion. It is helpful in treating problems like anorexia. 
  • Coriander has lots of anti oxidants, vitamin-A, vitamin-C and minerals like phosphorus in the essential oils in it which prevents aging of eye, macular degeneration and soothes eyes against stress.
  • Coriander is a very good disinfectant and has anti microbial properties which protect the eyes from contagious diseases like conjunctivitis.

 Mint 

•  Known from antiquity, mint is a herb with curative properties. It is also used in the specific Arabian cuisine as a spice.
• Because of its active compounds contained, mint has sedative, disinfectant and cicatrizing properties. 
• It can be successfully used in gastro-intestinal disorders; it helps the liver and calms indigestion.  
• Because of its menthol, mint has a very good action over the digestive system, causing a small anesthesia of the gastric mucous membrane. It also stimulates digestion. 
• Mint can treat diarrhea, gastric fever or toxic infections. It stimulates the biliary secretion and helps the digestion of fats. 
• It is recommended in cases of asthma, bronchitis and the flu because of its antispasmodic and sedative properties. Sinusitis can be treated with mint also, because menthol is a vasodilatator of the nasal mucous membrane. It can be used as an inhalation in small amounts as well as for chest massages. 
• Mental fatigue, stress, depressive states and headaches can be ameliorated if mint oil is applied over the temples and backhead. Mint oil is a powerful stimulant and tonic. 
• Mint is recommended for the treatment of rheumatism, for disinfection of the oral pocket and in cases of ear inflammation.
• Due to the fact that it has an antibacterial action it can cure acne and blackheads.

 Thyme   

•  The health benefits of thyme include relief from respiratory and gastrointestinal problems, improved mental acuity and protection from cancer-causing toxins. These benefits are the result of thyme's rich antioxidant content. 
• Thyme contains a variety of important bioflavonoids and volatile oils, including thymol. Thymol is an essential oil that has very powerful antioxidant properties. Because of its unique blend of antioxidants, thyme is considered one of the top antioxidant foods around. 
• Apply diluted thyme oil as a massage for headaches and use the essential oil in a burner as an antiseptic room freshener. It may also relieve insomnia, poor circulation and muscular pain. 
• Thyme is also a powerful antiseptic and antibacterial agent. Many herbal medicinal preparations contain thyme or one of its essential oils. 
• Thyme is a very good source of calcium, iron, manganese, chromium, vitamin K and fiber. 
• Thyme can be taken as a tea for a digestive tonic and a cure for hangovers. Sweeten the infusion with honey for convulsive coughs, colds and sore throats.

Spices 

Spices not only add flavor to food, but also contain many beneficial nutrients.

       

                                
Black pepper 

•  The health benefits of black pepper include relief from respiratory disorders, cough, common cold, constipation, digestion, anemia, impotency, muscular strains, dental care, pyorrhea, diarrhea, and heart disease. 
• Because of its antibacterial properties, pepper is also used to preserve food. It is a source of manganese, iron, potassium, vitamin C and vitamin K and dietary fiber. Black pepper is a very good, anti-inflammatory agent. 
• An antioxidant, like pepper, can prevent or repair the damage caused by the free radicals and thus helps to prevent cancer, cardiovascular diseases and liver problems. 
• It is used to treat conditions of tooth decay and toothache. In ancient times, pepper was also used to treat eye problems. 
• According to Ayurveda, black pepper also helps avoid ear-ache and gangrene. It is also good for conditions of hernia, hoarseness and insect bites. It relieves joint pain.

• Precaution: Pepper may cause sneezing. Patients who’ve undergone abdominal surgery should not take pepper added diet because pepper has an irritating effect on the intestines. It is also not good for people with ulcers. Black pepper should not be taken in high concentration.

                          
 Cardamom 

•  The queen of the spices, Cardamom is widely used in pungent and sweet dishes to provide a strong aroma and flavor. 
• In Ayurvedic medicine, this aromatic spice is considered as a very useful and effective medicine.
• It is an excellent digestive tonic and is also used to treat some kidney disorders. 
• The seeds contain oils, including borneol, camphor and pinene. Chewing on them directly release these components and gives a comforting, but not to fiery, warmth that eases indigestion, flatulence and colic. 
• It can also be used in the treatment of colds coughs and bronchitis. 
• Two varieties of the cardamom are available in the market: the green cardamom and the black cardamom.The green cardamom has very strong flavor as well as it is more expensive than the black cardamom. 
• Commonly, the seeds of the spice are used as additives in beverages like tea and coffee as they impart unique flavor and taste to these beverages.

Cinnamon  

• Research indicates that cinnamon can inhibit the growth of certain bacteria, including E. coli (NOT mutant strain) when added to foods. 
• It has been used by herbalists as an anti-bacterial, anti-fungal and anti-viral substance for many years. 
• It can treat stomach upsets and vomiting, reduce cold and ‘flu symptoms. Adding a dash to a honey and lemon drink can aid a sore throat. 
• It is also an anti-spasmodic and thus ideal to ease menstrual cramps if taken as cinnamon tea. 
• Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. 
• Aim for one-fourth to one-half teaspoon of cinnamon twice a day.

Cloves 

• Although most spices are excellent sources of antioxidants, cloves rank as the richest source of them all.  
• The abundant health benefits of cloves have been well known for centuries. Cloves have antiseptic and germicidal properties that help fight infections, relieve digestive problems and arthritis pain.
• Toothache is still effectively treated with cloves as the eugenol in the spice has both analgesic and antiseptic qualities. A bruised clove or some clove oil on cotton wool is held in the mouth near the tooth. Some dentists still use cloves to disinfect ailing root canals and mix clove oil with zinc oxide for temporary fillings. 
• It is also an effective insect repellent. 
• Chinese medicine has used cloves to treat indigestion, diarrhea, hernia, ringworm and athlete’s foot and other fungal infections.
• In traditional Indian Ayurvedic medicine, the spice is used to treat respiratory and digestive problems.

                         

Cumin seeds 

• Cumin is the dried seed of a small plant in the parsley and carrot family.  It is the second most popular spice in the world after black pepper.  
• Cumin seeds are used as a spice for their distinctive aroma and pungent taste.
•  The health benefits of cumin include digestion, piles, insomnia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, skin disorders, boils, immunity, and cancer. 
• Medicinally, cumin has been used as a diuretic and to treat stomach upset and flatulence.  
• In herbal medicine, it is classified as being a stimulant, carminative, and antimicrobial. 
• Cumin powder is a popular ingredient in many cuisines from around the world. 

   

Fenugreek 

•  Fenugreek seeds benefit many individuals and have been used for many years for various conditions from increasing breast milk supply to helping diabetics control their blood sugar levels. 
• The active component of Fenugreek is Trigonella foenum graecum. In most studies conducted Trigonella foenum graecum has been extracted from the seeds of the Fenugreek plant where most of the medicinal properties of fenugreek are.
• There is evidence for the use of Fenugreek seeds for controlling glucose levels, increasing breast milk supply, reducing cholesterol levels, as an immunostimulant, an antioxidant, and there is some evidence for the use of fenugreek to help patients suffering from ulcers. 
• Fenugreek seeds are also stated to reduce flatulence and inflammation in the gut.  

 Mustard seeds 

•  There are three most commonly used types of mustard seeds, including brown mustard, white mustard  and black mustard, which are available in powdered from or as whole. 
• Mustard seeds are used for producing oil, which is known for its excellent warming properties and can be used for massages.
• In addition, mustard seeds have very high nutritional value, being a source of many important microelements and nutrients.
• One of the healthiest and the least caloric spices, mustard seeds are used in almost every world’s cuisines and are among the world’s most demanded spices, which is especially loved in India, Canada and the US. 
• Mustard seed benefits include anti-cancer and anti-inflammatory properties. Being a great source of selenium and magnesium, mustard seeds can decrease inflammation and reduce the symptoms of such diseases as rheumatoid arthritis or asthma. 
• Other useful elements and nutrients which can be found in mustard seeds and mustard greens are calcium, iron, manganese, phosphorus, zinc, niacin, dietary fiber and very valuable omega 3 fatty acids, which can lower cholesterol levels and protect us from having heart disease. 
• One of the most important health benefits of mustard seeds is being helpful in reducing the frequency of migraines. 
• Mustard products and mustard oil have been effectively used for centuries for lowering high blood pressure and preventing atherosclerosis. 
• Massaging your scalp with mustard oil will help you to substantially improve your hair quality and prevent hair loss. 
• Finally, mustard seeds are considered to be a great source of power and bioenergy, and mustard seeds products can also help you to improve your immunity and assist in fighting against insomnia, as well to treat such problems as anxiety, psychological disorders, the effects of stresses and depression,bronchitis, sexual dysfunctions, the symptoms of menopause, and many others.

Saffron  

• One of the most expensive spices in the world, saffron is used to treat a variety of ailments.  
• Saffron contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.  
• The active components in saffron have many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.
• Research studies have shown that, safranal, a volatile oil found in the spice, has antioxidant, cytotoxicity towards cancer cells, anticonvulsant and antidepressant properties.
•  Αlfa-crocin, a carotenoid compound, which gives the spice its characteristic golden yellow color, has anti-oxidant, anti-depressant, and anti-cancer properties.
• This novel spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. 
•  It is also rich in many vital vitamins including vitamin A, folic acid, riboflavin, niacin, vitamin-C that are essential for optimum health.

Turmeric 

• Turmeric has so many medicinal properties that it is a wonder we still see it as a simple kitchen spice rather than as an herbal sensation. 
• It has been used in traditional Indian medicine for centuries, as a home remedy for sprains, swellings and wounds and to treat stomach ailments and infections. 
• It is such an efficient antibiotic that it not only kills dangerous bacteria in the human intestine when it's cooked with food, but can also neutralise parasites when applied as a paste on wounds.  
• And adding turmeric to pulses is a simple way to allow the body to digest the pulses better - most of them are difficult to digest and cause gas. 
• In ancient India, all vaids and doctors used turmeric to treat injuries and wounds. Those vaids knew what they were doing. 
• Recently, Austrian scientists reported that it protects against liver damage that eventually causes cirrhosis.  
• Curcumin, the active ingredient that gives turmeric its characteristic yellow colour, reduces inflammation that causes liver cell damage, blockage and scarring in eight short weeks, reported Gut, a British medical journal publication. 
• Curcumin is also thought to have anti-tumour effects, and a recent study suggests that curcumin causes breast cancer cells to self-destruct. (University of Miami School of Medicine).
• Turmeric has been used since ancient times to boost the body's immune response. In fact, it is one of the few spices allowed in diet for babies above six months of age.
  

Conclusion:  Include herbs and spices in your daily diet. They can be conveniently added to day to day cooking. Most of them are inexpensive, are readily available and always in season, and by their essence, highly palatable and easily consumed.