Healthy spices Nutrition facts

List of healthy spices along with the illustration of their nutrition facts and health benefits:

Allspice	Anise seed	Annatto
Bay leaf	Black pepper	Capers
Caraway	Cardamom	Carom (ajwain) seeds
Cayenne pepper	Chili peppers	Cinnamon
Cloves	Cocoa beans	Coriander seeds
Cumin	Curry leaf	Fennel seeds
Fenugreek seeds	Galangal	Horseradish
Jalapeno peppers	Mace spice	Mustard seeds
Nutmeg	Poblano peppers	Saffron
Sichuan peppercorns	Star anise	Tabasco peppers
Tamarind	Vanilla beans	Wasabi

Spices can be categorized botanically according to their source of plant part as follows:

1. Leaves of aromatic plants: Examples include bay leaf, rosemary, thyme, etc.

2. Fruits or seeds: Examples include fennel, nutmeg, coriander, fenugreek, mustard, and black pepper, etc.

3. Roots or bulbs: Examples include garlic, galangal, turmeric, ginger, etc.

4. Bark: Cinnamon, Cassia, etc.

Why include spices in our diet?

1. Spices contain an impressive list of plant-derived chemical compounds that are known to have disease-preventing and health-promoting properties. They have been in use since ancient times for their anti-inflammatory, carminative, anti-flatulent properties.

2. The components in the spices have been found to have an anti-clotting function (prevent clogging of platelets in the blood vessels) and thus help to ease blood flow, preventing stroke episodes and coronary artery disease.

3. The active principles in the spices may help in smooth digestion through augmenting intestinal tract motility and digestion power by stimulating the excessive secretion of gastrointestinal enzymes in the gut.

4. Throat gargling with tepid thyme water can help relieve sore throats and bronchitis symptoms. Thyme is also being used as an antiseptic mouthwash in the treatment of caries and gingivitis.

5. Decoction of certain healthy spices is used for the treatment of colds, influenza, mild fevers, indigestion, stomach upset, and painful menstruation.

6. Spices employed in traditional medicines as anti-helminths ( to treat worm infestation in the gut).

7. Certian essential volatile oils in spices (cloves, peppers, etc.) may work as a rubefacient (soothes skin around the site of application) through increasing the local blood circulation. They are being applied as a popular home remedy for arthritis and sore muscles and used either as a poultice or in hot baths.

8. Spice essential oils are being used in aromatherapy as well as deodorants in the perfume industry.

9. Spices contain a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps in controlling heart rate and blood pressure. The human body uses manganese as a co-factor for the antioxidant enzyme superoxide dismutase.




Culinary uses of spices

Spices can be aromatic or pungent in flavor; and peppery or slightly bitter to taste. To keep their fragrance and flavor intact, they added to the recipes at the final moment since prolonged cooking results in the evaporation of much of their essential oils.

• Since ancient times, spices are being employed in the preparation of soups, barbecue sauces, pickling, and as the main ingredient in a variety of curry powders.

• Spices, along with some seasonal herbs, are being used to enhance the flavor and taste of vegetable, chicken, fish, and meat dishes.

• Some healthy spices like cloves, cardamom, coriander, etc., are also being used in flavored drinks.

Spices chiefly composed of essential oils, phytochemicals, antioxidants, vitamins, and phytosterols. They should be consumed in minute quantities in the diet. Medicinally, spices are employed as a home remedy to improve digestion, to get relief from arthritic pain and sore muscles, and as a poultice or in hot baths.






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Further Resources:

1. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

2. Gernot-Katzer's spice pages. (Opens in new window)




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