
It's time to replace your medicine cabinet with your spice rack, according to 16 research papers published in Nutrition Today summarizing a Science Summit held by the McCormick Science institute and the American Society for Nutrition in Washington, DC.
They named four major areas where herbs and spices can impact your health:
1. Spicing Up "Bland" Health Food So You Keep Eating Healthy
Health food has a reputation for being rather boring since it's not loaded up with fat and sugar (two things that taste really good). However, research from the University of Colorado found that adding spices to healthy dishes could make them just as appealing as full-fat versions. This means that "diet" food can be incorporated into a long-term plan for healthy eating.
2. Flavoring Food So You Can Swap Out the Salt
We turn to salt when our food doesn't have enough taste. Unfortunately, for people with high blood pressure on a low-sodium diet the menu can start looking pretty tasteless. Fortunately, research from Johns Hopkins found that simply adding spices led people to eat 966 milligrams of sodium per day less than those who didn't.
3. Helping You Feel Fuller, Longer
Not only does food seasoned with herbs and spices taste better, it also makes you feel fuller and boosts metabolism. Researchers from Maastricht University in the Netherlands found that adding red pepper helped increase satiety, and if you're full, you're less likely to reach for an unhealthy snack later in the day.
4. Reducing Heart Disease Risk Factors
While the healthy-eating strategies above can help you lose weight (which is protective against heart disease), the spices themselves may also have heart-healthy benefits. A review of research from The Pennsylvania State University found that adding spices to even a high-fat meal resulted in lower post-meal insulin and triglyceride levels.
Not sure which herbs to try to get the most health benefits? Elson Haas, MD, and Sondra Barrett, PhD, authors of Ultimate Immunity, share their favorite spices.
Cayenne Pepper
Haas and Barrett explain that cayenne gets its kick from the compound capsaicin. Not only does capsaicin turn up the heat, but it also can inhibit pain due to inflammation. Plus, this spice is a great source of antioxidants.
Cinnamon
Sure, cinnamon flavors every fall treat, but it can also help you fight off those fall colds as an immune stimulator. Plus, it prevents blood platelet clumping, inhibits inflammatory substances, and can regulate blood sugar.
Garlic
Vampires and colds beware—we're armed with garlic. Haas and Barrett point out that this cooking staple is antiseptic, contains antioxidants, and has been shown to help fight a cold, due to the effects of the compound allicin.
Ginger
While ginger is most famous for its ability to quell nausea, Haas and Barrett explain ginger also decreases inflammation, fights bacteria and fungi, and improves circulation.
Licorice
Unfortunately, we don't mean the candy. Licorice root, however, has the ability to lessen the inflammation response, especially in the stomach. (The authors do caution that, if taken in large amounts, it can raise blood pressure).
Oregano
The next time you make some homemade pasta sauce, be liberal with the oregano. Haas and Barrett point out that oregano has more antioxidants than apples, oranges or blueberries. Plus, it can help treat infections from fungi, bacteria or parasites.
Rosemary
Rosemary is a beautifully scented herb that reduces asthma and improves digestion and circulation. Plus, studies have shown that rosemary is protective against oxidative damage.
Thyme
With similar compounds as oregano, thyme is also a great way to fight off illnesses and, as an antioxidant, it protects your DNA from oxidative damage.
Turmeric
Turmeric gets its bright yellow color and its health benefits form curcumin. This compound is especially effective at protecting the liver, and it may even delay Alzheimer's disease.
YOU MIGHT ALSO LIKE
9 Incredible Health Benefits of Coffee
6 Reason Drinking Tea Will Keep You Healthy This Winter
This Popular Condiment Is Helping Save Sea Turtles From One of Israel’s Worst Oil Spills
Rescue workers in Israel are using a surprising cure to save the sea turtles harmed by a devastating oil spill: mayonnaise!
- Israeli Oil Spill Is a 'Severe Ecological Disaster' - EcoWatch ›
- Endangered Sea Turtles Recovering After 'Cold Stunning' Event ... ›
EcoWatch Daily Newsletter
As the weather grows more severe, and its damages more expensive and fatal, current weather predictions fall short in providing reliable information on Earth's rapidly changing systems.
- Are New Extreme Global Warming Projections Correct? - EcoWatch ›
- Are We Really Past the Point of No Return on Climate? Scientists ... ›
Trending
The climate crisis could push an important ocean current past a critical tipping point sooner than expected, new research suggests.
Gavin Newsom Sued for 'Completely Unacceptable' Approval of Oil and Gas Projects in California
By Brett Wilkins
Accusing California regulators of "reckless disregard" for public "health and safety," the environmental advocacy group Center for Biological Diversity on Wednesday sued the administration of Gov. Gavin Newsom for approving thousands of oil and gas drilling and fracking projects without the required environmental review.
- New Bill Seeks to Ban Fracking in California - EcoWatch ›
- Fracking Likely Triggered Earthquakes in California a Few Miles ... ›
- California Won't Buy From Automakers 'on the Wrong Side of History ... ›
- Chevron Has Spilled 800,000 Gallons of Crude Oil and Water Into a ... ›
By Kate Whiting
From Greta Thunberg to Sir David Attenborough, the headline-grabbing climate change activists and environmentalists of today are predominantly white. But like many areas of society, those whose voices are heard most often are not necessarily representative of the whole.
1. Wangari Maathai
<p>In 2004, Professor Maathai made history as the <a href="https://www.nobelpeaceprize.org/Prize-winners/Prizewinner-documentation/Wangari-Maathai" target="_blank" rel="noopener noreferrer">first African woman to be awarded the Nobel Peace Prize</a> for her dedication to sustainable development, democracy and peace. She started the <a href="http://www.greenbeltmovement.org/" target="_blank" rel="noopener noreferrer">Green Belt Movement</a>, a community-based tree planting initiative that aims to reduce poverty and encourage conservation, in 1977. More than 51 million trees have been planted helping build climate resilience and empower communities, especially women and girls. Her environmental work is celebrated every year on <a href="http://www.greenbeltmovement.org/node/955" target="_blank" rel="noopener noreferrer">Wangari Maathai Day on 3 March</a>.</p>2. Robert Bullard
<p>Known as the 'father of environmental justice,' Dr Bullard has <a href="https://www.unep.org/championsofearth/laureates/2020/robert-bullard" target="_blank">campaigned against harmful waste</a> being dumped in predominantly Black neighborhoods in the southern states of the U.S. since the 1970s. His first book, Dumping in Dixie, highlighted the link between systemic racism and environmental oppression, showing how the descendants of slaves were exposed to higher-than-average levels of pollutants. In 1994, his work led to the signing of the <a href="https://www.nrdc.org/experts/albert-huang/20th-anniversary-president-clintons-executive-order-12898-environmental-justice" target="_blank">Executive Order on Environmental Justice</a>, which the <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/executive-order-on-tackling-the-climate-crisis-at-home-and-abroad/" target="_blank">Biden administration is building on</a>.<br></p><span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="7983f54726debdd824f97f9ad3bdbb87"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/T_VjSGk8s18?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
Pollution has a race problem. Elizabethwarren.com
3. John Francis
<p>Helping the clean-up operation after an oil spill in San Francisco Bay in January 1971 inspired Francis to <a href="https://planetwalk.org/about-john/" target="_blank" rel="noopener noreferrer">stop taking motorized transport</a>. Instead, for 22 years, he walked everywhere. He also took a vow of silence that lasted 17 years, so he could listen to others. He has walked the width of the U.S. and sailed and walked through South America, earning the nickname "Planetwalker," and raising awareness of how interconnected people are with the environment.</p><span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="09b968e0e9964e31406954dcea45981d"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/vgQjL23_FoU?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
4. Dr. Warren Washington
<p>A meteorology and climate pioneer, Dr. Washington was one of the first people to develop atmospheric computer models in the 1960s, which have helped scientists understand climate change. These models now also incorporate the oceans and sea ice, surface water and vegetation. In 2007, the <a href="https://www.cgd.ucar.edu/pcm/" target="_blank" rel="noopener noreferrer">Parallel Climate Model (PCM)</a> and <a href="https://www.cesm.ucar.edu/" target="_blank" rel="noopener noreferrer">Community Earth System Model (CESM)</a>, earned Dr. Washington and his colleagues the <a href="https://www.nobelprize.org/prizes/peace/2007/summary/" target="_blank" rel="noopener noreferrer">Nobel Peace Prize</a>, as part of the <a href="https://www.ipcc.ch/" target="_blank" rel="noopener noreferrer">Intergovernmental Panel on Climate Change</a>.</p><span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="09fbf6dc37f275f438a0d53ec0fe1874"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/bvJ4jTy2mTk?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
5. Angelou Ezeilo
<p>Huge trees and hikes to pick berries during her childhood in upstate New York inspired Ezeilo to become an environmentalist and set up the <a href="https://gyfoundation.org/staff/Angelou-Ezeilo" target="_blank" rel="noopener noreferrer">Greening Youth Foundation</a>, to educate future generations about the importance of preservation. Through its schools program and Youth Conservation Corps, the social enterprise provides access to nature to disadvantaged children and young people in the U.S. and West Africa. In 2019, Ezeilo published her book <em>Engage, Connect, Protect: Empowering Diverse Youth as Environmental Leaders</em>, co-written by her Pulitzer Prize-winning brother Nick Chiles.</p><span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="ce4547d4e5c0b9ad2927f19fd75bf4ab"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/YojKMfUvJMs?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
- Youth Climate Activists Want a Role in Biden's White House ... ›
- As Protests Rage, Climate Activists Embrace Racial Justice ... ›
- The Power of Inclusive, Intergenerational Climate Activism - EcoWatch ›