We typically consider spices as flavors. They make things taste spicy or zesty, add complexity, mix with other spices to form popular and traditional flavor profiles like “chili powder” or “garam masala,” and easily just make food taste really good. That is true, but they’re also far more. Just like herbs, spices are inclined to be anti-inflammatory and anti-microbial out of self-preservation—once they’re growing on a plant, they don’t want fungus and bacteria and bugs to eat them and in order that they employ various compounds that deter and inhibit predators. We will leverage those compounds to boost the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and truly prevent spoilage.
Oh, and properly used spices make food taste great.
I’d say that using spices is the quintessential human activity. It’s an ideal example of taking something that’s “bad” on paper—antimicrobial compounds, anti nutrients that are supposed to kill bugs and fungus—and using it for our own profit. Let’s get right down to the spices:
Black pepper
Black pepper isn’t just something that goes with salt. When freshly ground, it’s incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation.
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(*10*)Black pepper extract reduces LDL oxidation in vitro.
(*10*)When fed to pigs, black pepper raises HDL levels (“good cholesterol,” or a minimum of a marker of excellent metabolic health).
(*10*)When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a possible carcinogen).
My favorite solution to season steak continues to be salt and plenty of black pepper. Nothing else is required.
Turmeric
Despite its vibrant yellow color, turmeric is definitely a slightly mild spice. It’s a bit spicy, a bit bitter, and it definitely has a novel aroma, but by itself it just doesn’t taste like very much in any respect. It’s typically combined with other spices to make curry powder.
As a health complement, it’s extremely powerful.
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(*10*)Turmeric appears to be effective against arthritis.
(*10*)When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines.
My favorite solution to use turmeric is with black pepper. In truth, black pepper “prompts” turmeric, making it far more practical in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is a superb solution to obtain the health advantages of turmeric without having to cook up an elaborate Indian curry.
Cinnamon
There are two varieties of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most “cinnamon” sold within the US actually is. Each taste like cinnamon and may be utilized in recipes interchangeably, but Ceylon is more complex, sweeter, and customarily more subtle. I prefer Ceylon personally. It’s also price noting that cassia has a good amount of coumarin, which might thin the blood and harm the liver when eaten in excess. When you go together with cassia cinnamon, don’t eat greater than a teaspoon a day.
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(*10*)Ceylon is exclusive in that it comprises a particular polyphenol which will have efficacy against Alzheimer’s.
(*10*)Cassia appears higher for lowering blood glucose levels, although Ceylon can be helpful here too.
(*10*)Cinnamon generally may be very useful the morning after a nasty night’s sleep by reducing the insulin resistance that normally accompanies poor sleep.
Cinnamon is an underrated spice for pork.
Saffron
Perhaps the world’s most costly spice by weight, saffron is derived from the dried stigmas of the Crocus sativus flower. It imparts a novel golden hue and a flavor that I can only describe as grassy and sweet.
Considering its health features:
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(*10*)Saffron is notable for its mood-enhancing properties. Studies have indicated its potential effectiveness against depressive symptoms, possibly on par with certain conventional antidepressants.
(*10*)Saffron has shown efficacy in reducing waist circumference, lowering blood sugar, and improving sexual function.
(*10*)Moreover, saffron might need potential advantages for vision. Certain compounds in saffron appear protective against age-related macular degeneration.
Use saffron sparingly in dishes like paella, biryani, or Persian rice. It’s also very nice in broth or chicken soup. You don’t need greater than a small pinch to impart each color and flavor.
Cumin
Cumin has an extended and wealthy history of culinary and medicinal use. Its distinctively warm, barely bitter, and earthy flavor may be traced back to ancient Egyptian tombs and the kitchens of ancient Rome and Greece and later into the Latest World.
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(*10*)Cumin lowers fat mass, waist circumference, fasting blood sugar and insulin, and improves host of other metabolic markers in obese women.
(*10*)Cumin seeds also possess antioxidant properties, which assist in neutralizing harmful free radicals within the body.
(*10*)Cumin shows promise in reducing symptoms of irritable bowel syndrome, in response to a recent case series.
While cumin is a cornerstone in lots of curry blends and chili powders, it’s great as a standalone spice. I highly recommend using whole cumin seeds, toasting them, and then grinding them to be used in spice rubs on lamb or beef.
Paprika
There are lots of varieties of paprika, but all of them come from ground dried peppers. Some are hot, some are mild, some are sweet, and a few are smoked. All of them confer a superb red hue to the dish, a floral fragrance, and an unlimited antioxidant profile.
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(*10*)Paprika is loaded with lutein and zeaxanthin, which can improve cognitive function and eye health.
(*10*)Paprika is thought for its antioxidant-rich profile, reducing carcinogen formation during cooking.
I really like putting paprika in almost every part. As I said before, there’s a paprika for each occasion. Smoked paprika can replicate the smokiness of great barbecue. Hot paprika can rival cayenne for sweet heat. Sweet paprika is fruity, tart, and brilliant, while mild paprika may be very subtle but can contribute color and fragrance to a dish.
Sumac
When you need something acidic, something citrusy, and also you don’t have fresh lemon or lime juice and also you’d slightly not use vinegar, try sumac. It’s how the Romans added acid to their dishes before lemons made it to the Empire. As a nutraceutical, it shows some promise.
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(*10*)Sumac lowers blood sugar, fasting insulin levels, and insulin resistance, although the outcomes have to be confirmed with further studies.
(*10*)1000 mg of sumac a day reduces diastolic blood pressure in obese adults.
(*10*)2000 mg a day lowers fasting insulin, inflammatory markers, and improves liver fibrosis and liver enzymes in patients with non alcoholic fatty liver disease.
Most recipes involving sumac are African or Middle Eastern, but there’s no reason you’ll be able to’t use it for any dish that needs acidity. It goes great in BBQ rubs, on lamb, or on chicken and fish.
Cardamom
Cardamom is thought for its intensely fragrant, even “sweet” flavor. There are two types: green and black. Green cardamom is lighter and more delicate, with a sweet, eucalyptus note. Black cardamom is more robust, with a smoky character.
It’s impressive as a nutraceutical:
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(*10*)Cardamom lowers triglycerides and improves liver antioxidant status.
(*10*)Cardamom has broad efficacy against metabolic syndrome.
(*10*)There’s evidence suggesting cardamom’s potential in helping lower blood pressure, particularly in individuals with elevated levels.
Cardamom typically appears in desserts of every kind, but I also like adding a touch of it to chili. Gives it an actual interesting flavor profile.
Coriander
Coriander is the dried seed from the cilantro plant. The seeds provide a warm, nutty, barely citrusy taste that works well in Mexican cooking, marinades, and broths but tastes almost nothing like cilantro the herb. It also provides some health effects:
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(*10*)Coriander seed powder reduces triglycerides and blood pressure in obese patients.
(*10*)The seeds might also reduce lead-induced oxidative stress within the brain, a minimum of in rats.
(*10*)Coriander may even have efficacy against anxiety.
Any Mexican cooking involving beef almost requires coriander seed to make an appearance. If I’m marinating skirt or flap steak, I’m including coriander (together with garlic, lime juice, and cumin).
Cayenne
Cayenne is a dried hot pepper. It’s known for its fiery heat, which is as a consequence of its high concentration of capsaicin. This brilliant red spice adds each zest and depth to dishes. The really good things also has some sweetness. As for the health effects:
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(*10*)Cayenne is a little bit of a “broad spectrum” nutraceutical, positively affecting almost every part you’ll be able to imagine.
(*10*)Topical cayenne may even enhance wound healing.
(*10*)When added to meat before/during cooking, cayenne inhibits the formation of carcinogens.
Cayenne’s unique heat profile makes it an ideal addition to spicy dishes. It’s not so hot that it overwhelms the flavour, however it’s potent enough to taste even only a sprinkle. I actually like ending a dish with a dusting of cayenne.
No single spice does every part. Somewhat than select your spices based on the potential health advantages, select spices that can make the food you’re cooking taste great, and trust that the advantages will emerge on their very own. If there’s one lesson to learn, it’s that each culinary spice also has dietary applications and effects.
What are your favorite spices, folks? How do you prefer to use them?
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