Health Benefits Of Herbs And Spices Pdf

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10 Delicious Herbs and Spices With Powerful Health Benefits

Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood 2 , 3 , 4. Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity 5 , 6 , 7 , 8.

You can read more about the impressive health benefits of cinnamon in this article. Bottom Line: Cinnamon has numerous health benefits, and is particularly effective at lowering blood sugar levels. It had a strong reputation for its healing properties during the middle ages, and was even used to help prevent the plague.

Sage inhibits the breakdown of acetylcholine Other studies have also shown that sage can improve memory function in healthy people, both young and old 14 , As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects. Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS 16 , 17 , It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements.

It also helps to reduce abdominal bloating , which is a common digestive symptom 19 , In a study of over 1, women in labor, peppermint aromatherapy caused significant reductions in nausea. It has also been shown to reduce nausea after surgery and C-section births 21 , 22 , 23 , It also has potent anti-nausea effects when used in aromatherapy.

It contains several compounds with medicinal properties, the most important of which is curcumin This is important, because oxidative damage is believed to be one of the key mechanisms behind ageing and many diseases.

Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs Given that long-term, low-level inflammation plays a major role in almost every chronic Western disease, it is not suprising to see that curcumin is linked to a variety of health benefits.

Bottom Line: Studies have shown that curcumin, the active ingredient in the spice turmeric, has major benefits for many aspects of health. Not to be confused with regular basil or thai basil, holy basil is considered a sacred herb in India. Studies show that holy basil can inhibit the growth of a range of bacteria, yeasts and molds 37 , One small study also found that it can boost function of the immune system by increasing certain immune cells in the blood Holy basil is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression 40 , However, these studies were quite small, and more research is needed before any recommendations can be made.

Bottom Line: Holy basil appears to improve immune function and inhibit the growth of bacteria, yeasts and molds. The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies 42 , 43 , 44 , 45 , 46 , One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can build up.

Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer 49 , 50 , 51 , Of course, these observed anti-cancer effects are far from being proven in humans, so take all of this with a big grain of salt. Bottom Line: Cayenne pepper is very rich in a substance called capsaicin, which reduces appetite and boosts fat burning. It has also shown anti-cancer potential in animal studies. This includes nausea caused by morning sickness, chemotherapy and sea sickness 53 , 54 , 55 , 56 , 57 , Ginger also appears to have strong anti-inflammatory properties, and can help with pain management One study in subjects at risk for colon cancer found that 2 grams of ginger extract per day decreased markers for colon inflammation in the same way as aspirin Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis.

It had a similar effectiveness as treatment with aspirin or ibuprofen Bottom Line: 1 gram of ginger appears to be an effective treatment for many types of nausea. It is also anti-inflammatory, and can help reduce pain. While its effects on testosterone levels are inconclusive, fenugreek does seem to have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics 63 , 64 , 65 , 66 , Bottom Line: Fenugreek has been shown to improve the function of insulin, leading to significant reductions in blood sugar levels.

In a study with 29 individuals, both 50 and mg doses of Rosmarinic acid were shown to suppress allergy symptoms Bottom Line: Rosmarinic acid has anti-inflammatory effects that appear to suppress allergy symptoms and reduce nasal congestion. Throughout ancient history, the main use of garlic was for its medicinal properties Garlic supplementation is well known for combatting sickness, including the common cold 70 , Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure 75 , 76 , In one study, it was just as effective as a blood pressure lowering drug Covering all the incredible health benefits of garlic is beyond the scope of this article, but you can read about them here.

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Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review

Metrics details. Culinary herbs and spices have been used as both food flavoring and food preservative agents for centuries. Moreover, due to their known and presumptive health benefits, herbs and spices have also been used in medical practices since ancient times. Some of the health effects attributed to herbs and spices include antioxidant, anti-microbial, and anti-inflammatory effects as well as potential protection against cardiovascular disease, neurodegeneration, type 2 diabetes, and cancer. While interest in herbs and spices as medicinal agents remains high and their use in foods continues to grow, there have been remarkably few studies that have attempted to track the dietary intake of herbs and spices and even fewer that have tried to find potential biomarkers of food intake BFIs. The aim of the present review is to systematically survey the global literature on herbs and spices in an effort to identify and evaluate specific intake biomarkers for a representative set of common herbs and spices in humans.


PDF | Herbs and spices have a traditional history of use, with strong roles in cultural heritage, and in the appreciation of food and its links to.


Health benefits of herbs and spices: the past, the present, the future

Spices and herbs are key dietary ingredients used across cultures worldwide. Beyond their use as flavoring and coloring agents, the popularity of these aromatic plant products in culinary preparations has been attributed to their antimicrobial properties. Last few decades have witnessed an exponential growth of biomedical literature investigating the impact of spices and herbs on health, presenting an opportunity to mine for patterns from empirical evidence. Systematic investigation of empirical evidence to enumerate the health consequences of culinary herbs and spices can provide valuable insights into their therapeutic utility.

Used for pleasure, spices and culinary herbs provided by our environment also have amazing nutritional qualities that contribute to human health. Their fragrant and strong-tasting compounds often participate in the defence of the plant that produces them against environmental damage. Ingested in our food, they largely keep their bioactive properties: for example, they have antioxidant properties useful to our health.

Health Benefits of Herbs and Spices

Spices and herbs have been in use for centuries both for culinary and medicinal purposes. Spices not only enhance the flavor, aroma, and color of foodand beverages, but they can also protect from acuteand chronic diseases. There is now ample evidence that spicesand herbs possess antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities as well as properties that affect cognition and mood.

Health benefits of herbs and spices: the past, the present, the future - Public Health

Herbs and spices are a great way to add flavor, color, and fragrance to dishes without adding extra fat, sugar, or salt. They also provide powerful antioxidants, and have a range of other health benefits! Spices like black pepper, garlic powder, curry powder, cumin, dill, basil, ginger, coriander, and onion are the most effective herbs and spices in replacing the taste of salt. You may find that you need less sugar in some of your favorite dishes if you add sweet spices like cinnamon, cardamom, or nutmeg.

Herbs and spices add lots of flavor with negligible calories to your food. They can help you reduce the amount of salt and fat in your recipes. Some herbs and spices even boast health benefits because they're good sources of antioxidants. Do you know the difference between herbs and spices? Herbs are fragrant leaves of plants that grow in temperate climates. Herbs, such as thyme, can be used fresh or dried. Spices are seeds, fruits, roots, buds, stems or bark of tropical plants and trees.

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4 Comments

  1. Granville T. 09.05.2021 at 02:01

    Some of the health effects attributed to herbs and spices include antioxidant, anti-microbial, and anti-inflammatory effects as well as potential protection against cardiovascular disease, neurodegeneration, type 2 diabetes, and cancer.

  2. Albracca P. 10.05.2021 at 14:05

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  3. Daffney B. 12.05.2021 at 01:58

    Spices and herbs are differentiated botanically based on their sources of different plant parts.

  4. Mary D. 14.05.2021 at 16:01

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