Nutrition is super important for health and for weight loss and even muscle gain. Forget exercise if you’re not eating the right food.  Traditional medicine is often based around consuming specific foods, particularly herbs.

Even the World Health Organization recognizes the importance of herbal medicine as a complement to modern medical practices. There are countless herbs that can help support body function and serve as preventative medicine. 

1. Rosemary

Rosemary is a Mediterranean herb with pointy, needle-like leaves. As a perennial plant, it lives more than 2 years, making it perfect for a home herb garden. It’s easy to grow, pest-resistant, and aesthetically pleasing. This herb is rich in antioxidants and has anti-inflammatory properties.

2. Ginger

Asian people have known about the benefits of ginger for hundreds of years. This root provides a powerful, spicy flavor that helps fight a variety of human health threats. It has antioxidant, antimicrobial, and anti-inflammatory properties, but people commonly use it to treat stomach issues. Ginger tea is super easy to make and can calm the stomach lining.

3. Garlic

Not only can garlic fight off imaginary monsters like vampires, but it also fights real ones, like colds and cancer. Garlic has allium, a category of compounds that have a variety of anti-cancer effects. They can help send messages to human genes that stop tumor formation. They can reduce inflammation, making the body less susceptible to cancer. They can slow the growth of cancer cells. The list goes on, but more research is still needed.

4. Cinnamon

Cinnamon is a well-known, spicy herb that warms up many desserts. It can easily be added to any drink, from coffee to smoothies and oats. It has antioxidants, is anti-diabetic, anti-inflammatory, and antimicrobial. It’s basically good for treating everything, from neurodegenerative diseases like Alzheimer’s to HIV-1. It’s among the most powerful herbs on the planet.

5. Oregano

Oregano is a popular ingredient in Italian food, which makes sense since the Mediterranean diet is among the healthiest in the world. It can easily be chopped and added to almost any dish. 
Oregano is great for fighting infection, something to keep in mind as flu season fast approaches. Viral infections like the flu and common cold don’t have simple remedies, but the antiviral properties of oregano can strengthen the body to better fight off the virus.

More of the Healthiest Herbs

Thanks to their powerful flavors, incorporating the healthiest herbs into your diet is not only easy, it’s advantageous. Forget excessive sugar and salt, these herbs are all you need to make food taste better. There are thousands of healthy herbs out there, but this list includes the easiest ones to find and use. And don’t forget, you could always grow your own!  

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• Calum Lewis
• Annie Spratt
• Mae Mu

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On a side note:

Within the fitness industry, it is a common misconception that in order to lose fat you need to eat boring and bland food with no spices or salt allowed. I firmly believe there is really no need for this. There are many natural spices that can be used to spice food to give it incredible flavor, and they can even assist with fat loss. Try using some of the below spices when cooking your daily meals and see what a difference they give them!

The Positive Role Turmeric Plays In Health

Curcuma longa, better known as turmeric, is a plant that grows in tropical environments. The root of the plant is a popular spice used in a variety of different dishes. The root itself looks a lot like ginger. The primary difference is that it has a rich yellow-orange color. Preparing the spice starts by first boiling the root. It is then dried out in the sun and ground down into a fine powder. The resulting spice is warm and peppery with a subtle aroma.

It is best known for its use in curries. Its warm yellow color also makes it a popular coloring additive for other types of food. For centuries, it has been a key part of Ayurvedic medicine and is deeply integrated into many cultures in the East. In recent times, its popularity has surged thanks to the numerous health benefits that it provides. This is a reason why companies such as Cognitune are selling turmeric curcumin supplements.

A Nutritional Breakdown Of Turmeric

Colorful plant-based foods are considered nutritious thanks to their phytochemical makeup. With its bright golden hue, turmeric packs a powerful nutritional punch. The yellow coloring in the spice is caused by curcumin, which is the primary source of the health benefits that turmeric provides. Over the years, researchers have found a link between oxidative stress and a variety of diseases related to aging or to the metabolic process. The antioxidants found in spices like turmeric are beneficial for combating these illnesses.

Curcumin has powerful anti-inflammatory properties. Researchers are still exploring how curcumin works, although it is believed that it helps curb the inflammation pathway. Its ability to reduce inflammation makes it a powerful tool in treating health-related conditions that cause inflammation in the body.

Turmeric’s ability to fight inflammation is considered comparable to the anti-inflammatory properties of NSAIDS (non-steroidal anti-inflammatory drugs). Researchers found that it outperformed a placebo when treating the swelling and pain associated with rheumatoid and osteoarthritis. The research is still in its earliest stages, however. Additional controlled studies are necessary to further analyze the effect of curcumin on inflammation in patients with arthritis.

While there still is a lot to discover about turmeric, researchers have already begun looking into how curcumin can benefit a variety of health conditions ranging from Alzheimer’s disease to PMS. Although there is a lot of anecdotal evidence that turmeric can provide relief, further trials are needed to prove whether or not it is effective for these conditions.

Turmeric is also rich in turmerone. While this compound isn’t as well studied as curcumin, it can be found in turmeric that is ground whole. Early research indicates that turmerone is beneficial for the nervous system and may boost cognitive function as a result.

Important Factors To Consider

The curcumin content of turmeric isn’t always consistent since it can be affected by everything from how the spice was harvested to where it was grown. Researchers usually rely on specially formulated extracts that are primarily made up of curcumin. In most cases, the patients in studies take at least 1 g on a daily basis. Trying to achieve these dosage levels through the use of the spice alone would be challenging. Despite that, it is still beneficial to add turmeric to your diet.

Spices like turmeric are not only a great source of antioxidants but they also can be used to offset the need for saturated fat, sugar, salt, and other unhealthy ingredients when cooking everything from dressings and casseroles to stir-fried foods, curries, and soups.

Tips For Choosing And Storing Turmeric

You can either purchase turmeric as a whole root like ginger, or you can buy it in powdered form. If you buy fresh turmeric, make sure that it is firm and that it doesn’t have any dark areas. As long as it is kept refrigerated, it should last for up to a month. Turmeric powder, on the other hand, will usually last as long as a year, assuming that you keep it in a place that is dry, cool, and dark.

The rich orange color of turmeric can leave behind stains, so be cautious when using it to keep from staining your clothing. If you do get it on your clothes, wash the spot right away to keep the stain from setting.

So there you have it, the wonderful and delightful benefits of this amazing yellow natural spice :p

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• Taylor Kiser
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• Osha Key on Unsplash

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Did you know that natural herbs and spices used in cooking, carry a whole host of health benefits? All the more reason to use them in your everyday cooking and meals.  We will take a look at just a few common ones and see how good they actually are for us.

Turmeric

Turmeric is quite a remarkable herb.  It is a perennial plant of the ginger family and has a mustard yellow colour.

Turmeric has so many health and medicinal benefits, from being a powerful antioxidant and having anti-inflammatory qualities to aiding in cancer prevention.

So if you currently do not use this in your cooking, I hope you will definitely include it after this!  The active medicinal ingredient in turmeric is called Curcumin which is responsible for the many anti-inflammatory, anti-oxidant, and anti-bacterial properties.

Some of its benefits include:

• Blood sugar: It can aid in stabilizing blood sugar levels.
• Cholesterol: It can aid in reducing your cholesterol levels.
• Arthritis: It can protect you against Arthritis, due to its anti-inflammatory and pain-relieving properties.
• Burns and cuts: It is a natural antiseptic agent and is used externally on cuts and burns in India.
• Alzheimer’s disease:  Inflammation inside of the brain has been suspected to be one of the contributing factors in the development of Alzheimer’s disease. Studies have shown that Turmeric has anti-inflammatory and anti-oxidant activity. Therefore, regular daily consumption of Turmeric capsules may be an effective way to prevent the onset of Alzheimer’s. [1]
• Cancer:  It can aid in the prevention of certain cancers such as breast cancer and prostate cancer.
• Asthma:  Due to its anti-inflammatory properties, it can help reduce the inflammation associated with asthma. Add 1 teaspoon of turmeric powder to a glass of warm milk, and drink this mixture as an effective asthma home remedy. [1]
• Colds and Flu:  Turmeric’s anti-bacterial, anti-viral, and anti-fungal agents can help our body fight against colds, cough and flu. [1]
• Diabetes:  Recent studies have shown that the antioxidant agents in Turmeric help reduce insulin resistance, which may prevent the onset of Type-2 Diabetes. [1]

*People with gallstones or bile obstructions should consult a doctor first before taking turmeric.

Cooking hints:

• Add a tea spoon of turmeric to rice to make yellow rice.
• Add a tea spoon to chicken, steak or lamb chops marinade.

Cinnamon

Cinnamon is a small tree that is commonly found in South Asia and the Middle East region. The cinnamon that we typically purchase in our supermarkets is actually the bark of this tree, either sold as sticks or ground into a powder. The two most popular types of cinnamon are Ceylon and Cassia, each of which are derived from different trees. [1]

Cinnamon has an extremely high anti-oxidant content, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties.

Some of the benefits of cinnamon taken from [www.organicauthority.com][2] include:

• 1/2 teaspoon of cinnamon per day can lower your bad cholesterol (or LDL).
• Cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.
• Cinnamon has antifungal properties, and it’s been said that candida cannot live in a cinnamon environment.
• Cinnamon can reduce the proliferation of leukaemia and lymphoma cancer cells.
• Cinnamon has an anti-clotting effect on the blood.
• Honey and Cinnamon combined has been found to relieve arthritis pain.
• When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative. Just smelling cinnamon boosts cognitive function and memory.
• Cinnamon fights the E. coli bacteria in unpasteurized juices.
• Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.
• Cinnamon can also help stablize blood sugar (which is great for weight loss).

One of the best benefits of cinnamon, I think, is the last point, aiding in stabilizing blood sugar levels.

This really helps with losing weight, keeping cravings at bay, and keeping energy levels constant.

Now just a small point here, with all of these, I am not saying as soon as you are done reading this go out and stock up on all these herbs and start adding them to everything you eat in order for you to reap their benefits.  No.  Too much of a good thing is not always good.

Even cinnamon for example taken in high amounts can become toxic.  So, rather just add a bit of them to some of your meals.

For example every morning add half a tea spoon of cinnamon to your morning oats (or cereal depending what you have) or add a dash to a cup of tea.  It tastes great and you can still get some of the benefits!

Black Pepper

Black pepper comes from the pepper plant, a smooth woody vine that can grow up to 33 feet in hot and humid tropical climates. They begin to bear small white clustered flowers after 3 to 4 years and develop into berries known as peppercorns. Ground peppercorns produce the spice we call pepper. [3]

Some of the benefits of black pepper taken from [www.organicfacts.net][4] include:

• Good for stomach: Pepper increases the hydrochloric acid secretion in stomach and thus, helps digestion. Proper digestion is essential to avoid diarrhoea, constipation and colic. Pepper also helps to prevent formation of intestinal gas. A pepper-added diet promotes sweating and urination.
• Helps to lose weight: The outer layer of peppercorn assists in the breakdown of fat cells. Hence, peppery foods are a good way to help you shed weight.
• Good for skin: Pepper helps to cure Vitiligo, which is a skin disease that causes some areas of skin to lose its normal pigment and turn white. According to researchers in London, piperine contained in pepper can stimulate the skin to produce pigment.
• Relief for cough and cold: Pepper gives relief from sinusitis and nasal congestion.
• The antibacterial property of black pepper helps to fight against infections, insect bites etc. A pepper added diet helps to keep your arteries clean.
• Good antioxidant: An antioxidant, like pepper, can prevent or repair the damage caused by the free radicals and thus helps to prevent cancer, cardiovascular diseases and liver problems.
• Enhances bioavailability: Black pepper helps in transporting the benefits of other herbs to different parts of your body.
• It is a good treatment for respiratory conditions like asthma, whooping cough etc.
• It is used to treat conditions of tooth decay and toothache. In ancient times, pepper was also used to treat eye problems.

Cooking hints:

• Rather add freshly ground pepper at the end of the cooking process. Since it loses its flavour and aroma if cooked for too long, adding it near the end will help to preserve its flavour.

All three of these herbs contain some minerals and vitamins which are very good for us, as well as fibre which aids in digestion of the food we eat.

References

[1] www.HomeRemediesWeb.com

[2] www.organicauthority.com

[3] www.whfoods.com

[4] www.organicfacts.net

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