Phyt-ality

If you’re like most people in the U.S., you have a cabinet full of spices, many of which you use once or twice a year at most. I’d like to encourage you to open that cabinet and start using spices liberally. Ounce for ounce, they contain more antioxidants and other beneficial phytonutrients and compounds than any other food category on the planet. Just a couple of teaspoons a week of some spices will help you regain and maintain vitality. I recommend you start sprinkling spices liberally on your meats, rices, vegetables and salads. They taste great, they make your meals more colorful, and they’re great for you. Pick one or two and try to eat them every day. Also pick some to consume weekly. I eat cinnamon every day and tumeric, thyme and red pepper every week.

Just to get started, I’ve included a USDA table of the ORAC (Oxygen Radical Absorbence Capacity) level of several common spices. ORAC is the measure of antioxidant capacity of a substance. I’ve also linked it back to the USDA page where I found it.

Cinnamon. I eat more of this spice than any other. And why not? It’s tasty and an excellent source of manganese, fiber, iron and calcium. It inhibits the body’s release of arachidonic acid - a substance that causes inflammation. It kills bacteria: because of this, you’ll find it recommended on many home remedy sites as a topical cure for acne and an aid for bad breath. It reduces the rate of the rise of blood sugar. Less than half a teaspoon per day reduces the blood sugar levels in people with type 2 diabetes. Also, in a study conducted on people with type 2 diabetes, consuming as little as one gram (1 tsp) of cinnamon per day was found to reduce LDL cholesterol and total cholesterol. The cinnamon scent boosts brain function. So if you have a big exam coming up, get some cinnamon flavored gum or cinnamon scented hand lotion! I just took a couple of exams, to which I took a Starbucks chai tea latte liberally sprinkled with cinnamon and nutmeg. Delicious, and I believed it helped on the test as well. Below are some links for cinnamon:
Experimental Biology 2006
USDA
Diabetes Health

Turmeric. Or you may prefer curry, a combination of spices that includes turmeric. The effective compound in turmeric is curcumin. Turmeric is rich in manganese, iron, vitamin B6, fiber, and potassium. In studies it has demonstrated significant anti-inflammatory activity, and it produces no toxicity. Some studies indicate that curcumin is effective in treating rheumatoid arthritis. A 2004 UCLA-Veterans Affairs study involving genetically altered mice suggests that curcumin might inhibit the accumulation of destructive beta amyloids in the brains of Alzheimer’s disease patients and also break up existing plaques. Another 2004 study conducted at Yale University involved oral administration of curcumin to mice for the most common allele implicated in cystic fibrosis. Treatment with curcumin restored physiologically-relevant levels of protein function. Anti-tumor effects against melanoma cells have been demonstrated. A recent study involving mice has shown that turmeric slows the spread of breast cancer into lungs and other body parts. However, there are few studies on humans, and the ones that have been done are generally poorly designed. More studies on humans need to be conducted before firm recommendations can be made. But it can’t hurt to add this to your diet. Here are some links:
About.com
MedlinePlus
Linus Pauling Institute

Oregano. Oregano is a good source of iron, vitamin A, fiber, calcium, manganese, magnesium, and vitamin B6. The antioxidant capacity of oregano is one of the highest on the planet. And the compounds thymol and carvacrol inhibit the growth of bacteria. One link here:
USDA



Thyme. Thyme is an excellent source of vitamin K, iron, manganese, calcium and fiber. Thyme has a long history of use in natural medicine for respiratory problems including coughs, bronchitis and chest congestion. But now studies in rats show that dietary thymol protects and significantly increases the percentage of omega-3 fats found in cell membranes and other cell structures. This facilitates higher antioxidant enzyme activity. Also, when the thymol was introduced early in the lifecycle, it was more effective in offsetting problems in brain cell aging. Link below:
Scottish Agricultural College

Red pepper. Also cayenne pepper and chili peppers. The beneficial compound in these spicy condiments is capsaicin. Capsaicin reduces substance P, which is a key transmitter of pain to the brain, and is used in creams for many conditions including: back pain, headaches, fibromyalgia, joint pain, muscle pain, nerve pain, osteoarthritis, rheumatoid arthritis, post-surgical neuropathic pain, and the list goes on. Red peppers have also been shown to reduce blood cholesterol, triglycerides, and plate aggregation. And you know it clears up a stuffy nose or congested lungs. A tea made with cayenne pepper will quickly relieve congestion and stuffiness. AND, capsaicin is an active ingredient in many of the most popular fat-burning supplements on the market. It might be the boost you need to rev your metabolism up to the next level. Red pepper is high in vitamin A, vitamin C, vitamin B6, vitamin K, and manganese. You can sprinkle it on almost anything without having to worry about conflicting flavors. Give it a try!

Those listed above are my favorites. However, I have a large variety of spices available and sprinkle a few on anything I’m throwing together. My suggestions for incorporating spices into your life are:

1. Pick one spice that you try to ingest (in moderation) daily.
2. Pick a couple of spices that you use at least once a week.
3. Have a good variety of spices in your pantry and try them in soups, salads, and other dishes. You’ll soon discover some you’ll want to add to everything you cook.

Posted on December 1st, 2008 under Diet • RSS 2.0 feed • Leave a response, or trackback