health
Healthy life
5 spices that are in every home and you must eat more of them
They upgrade any dish, have an appetizing aroma, and are also really healthy.
From treating bad breath, through treating digestive problems, to treating various cancers.
What spices are recommended to consume and how do they affect our health?
Tags
turmeric
Ginger
cinnamon
Spices
Violet Paz
Thursday, 01 July 2021, 07:05
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Over the years, as industrialized foods became more accessible, we began to use them more, and less to choose homemade food.
It has a price.
Industrialized foods contain huge amounts of sugars and salts, and boast a long list of ingredients, which is far from healthy.
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But the truth is that healthy cooking does not have to be difficult, you just have to include the right ingredients in it.
And this is where spices come into the picture.
With a little creativity and awareness, we can easily go back to eating delicious homemade food, and maintaining our health.
So what are the 5 healthiest spices we should include in our diet?
Turmeric - reduces the risk of heart disease
Rice with turmeric (Photo: ShutterStock)
Turmeric has many health benefits, is anti-inflammatory, lowers the risk of cancer, and also protects our heart.
Studies have shown that adding turmeric to a dish causes a decrease in triglyceride (blood lipid) levels after a meal.
In addition, it is rich in antioxidants and anti-inflammatory components and is therefore associated with regulating blood pressure and reducing the risk of several types of cardiovascular disease.
New studies show that it also has a beneficial effect on improving cognitive function by encouraging the formation of DHA fatty acid (a type of omega 3), which is the most common fatty acid in the brain.
The amount of turmeric that needs to be consumed to enjoy these health benefits is not large, already from the amount of 50 mg a significant health improvement has been observed in studies.
Ginger - Prevents arthritis and muscle aches
A small piece is enough.
Ginger root and lemon (Photo: ShutterStock)
For over 2000 years ginger has been considered the most effective remedy for intestinal problems in the Far East.
It relieves abdominal pain, gas, nausea and vomiting.
Some studies have found it to be more effective than medications that can treat seasickness and nausea, and of course is considered much safer.
Ginger contains powerful anti-inflammatory compounds called ginger rolls.
These compounds reduce the free radicals formed in arthritis.
Studies have shown that regular use of ginger has led to a significant improvement in arthritis, muscle aches, knee pain, reduction in joint swelling and more.
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This is not the end of Ginger's amazing abilities.
There is active research focused on examining the effect of ginger on various cancers.
It appears from the study that ginger consumption can inhibit the growth of colon cancer cells.
Another study focusing on ovarian cancer showed that ginger consumption caused the death of ovarian cancer cells.
And found that regular consumption can be a protective factor against the development of the disease.
Ginger is rich in so many active ingredients, that you do not have to use a large amount to get its beneficial effects.
For nausea, ginger tea from one or two slices of fresh ginger in a glass of warm water will help soothe the stomach.
For arthritis, too, a mild effect was observed even in a small amount of a fresh slice of ginger a day, and an improvement was observed as the dose increased.
Cinnamon - reduces sugar levels
Cinnamon pastry (Photo: Giphy)
In traditional medicine it is considered a spice that warms the body and is a good choice for colds and flu. Cinnamon is considered to stimulate appetite, relieves bad breath and helps with nausea. Its most researched virtue is the effect of cinnamon on blood sugar levels. A study published in a well-known nutrition magazine found that cinnamon slows the rate of gastric emptying after meals, and reduces the rise in blood sugar after eating. In addition, cinnamon was able to improve the sensitivity of cells to insulin in patients with type 2 diabetes, and helped them reach balanced sugar levels.
A study published in Diabetes Care examining the effects of cinnamon on diabetic sugar levels found that at the lowest dose of 1 gram per day, an average 20 percent drop in sugar levels was observed. In addition, a decrease in triglycerides and cholesterol was also observed. When the subjects stopped taking the cinnamon the sugar levels went up again. The researchers concluded that the inclusion of cinnamon in the diet of type 2 diabetics could help balance sugar and reduce risk factors for cardiovascular disease.
Cinnamon also has an effect on brain function, a study that examined the issue found that chewing cinnamon-flavored chewing gum or just the smell of cinnamon improves cognitive processing.
Cinnamon improved participants' scores on tasks related to attentional processes, virtual recognition memory, and working memory.
Cumin - rich in iron and maintains the immune system
Lentil and noodle stew (Photo: Dror Einav)
Cumin is a major spice used in Mexican, Indian and Middle Eastern cuisine, and is a key ingredient in curry powder.
Cumin is an excellent source of iron, thus helping to prevent anemia, maintaining proper metabolism, and immune system function.
Cumin is known for its benefit in maintaining the digestive system, it encourages the secretion of enzymes to the pancreas and therefore helps in proper digestion and absorption of nutrients from food.
In addition to cumin it has anti-cancer properties.
Animal studies have shown that it prevents the development of liver and stomach cancer due to the high amount of antioxidants it contains.
Basil - prevents the development of bacteria
Pasta with basil (Photo: ShutterStock)
An spice plant with oval green leaves, with a refreshing and appetizing aroma.
Basil contains two flavonoids called orientin wicknin, they protect cells and chromosomes from radiation and oxidative damage, and all prevent the development of cancers.
Basil is rich in components that protect the heart, it contains beta carotene which is considered a powerful antioxidant that prevents the oxidation of cholesterol and its deposition in the walls of blood vessels, thus reducing sclerosis.
In addition, it is an excellent source of magnesium, which helps maintain cardiovascular health by relaxing muscles and improving blood circulation.
Basil also contains antibacterial substances, thus being used to treat bad breath, and protects against tooth decay.
Basil oils help protect against bacteria and are therefore a natural preservative.
Sigalit Paz is a clinical dietitian, director of the Center I Am Allowed - for proper nutrition and a healthy lifestyle
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