The right herbs and spices, in moderation, can boost your health
From basil to thyme, dried spices and fresh herbs jazz up foods and beverages and reduce reliance on salt and fats.
Cooks find today's grocery shelves filled with traditional dried spices and herbs, and more seasonings for Latino and Asian cuisine. Once relegated to summer, fresh herbs – among them, dill, oregano, cilantro and mint – abound in produce aisles year-round.
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But whether dried, fresh or sold as supplements, herbs and spices can be detrimental if they interact with other medicines. Like much of life, moderation is the key to good living.
Here are some herbs and spices reputed to have health benefits. Check with a physician before using any herbal or dietary supplements for medicinal purposes.
Basil: Source of beta-carotene, magnesium, iron, calcium, potassium, vitamin C. Promotes cardiovascular health. Sweet, clovelike taste. Use in pesto, meat, poultry, fish, soups, stews.
Black pepper: The most pungent of the peppers. Improves digestion and prevents formation of intestinal gas. Add freshly ground at the end of the cooking process. Coat steaks with crushed peppercorns before cooking.
Cayenne: Red pepper contains capsaicin, a substance used in commercial pain medications. Increases metabolism and fat-burning ability. Use in eggs, sauces, curries and chili.
Cinnamon: Might be remedy for colds, flatulence, diarrhea and stomach upsets. Under study to determine any beneficial effects on blood sugar levels. Mild, sweetly hot taste. Use in baked goods, savory dishes, applesauce, rice pudding.
Coriander: Calms digestion. Tastes like blend of lemon and caraway. Use in baked goods, vegetables and chutneys. Keep seeds whole until use; grind with a mortar and pestle.
Ginger: Calms stomach upset. Slightly sweet taste. Use fresh in marinades for fish or meat, ground in rice dishes and crystallized in baking.
Nutmeg: Natural stimulant to cardiovascular system. Warm, sweet flavor. Use in baked goods, custard, eggnog and vegetables.
Peppermint: Treats gastric and digestive disorders, tension and insomnia, hiccups. Use in tea.
Rosemary: Soothes headaches and nervous conditions. Its oil can help relieve sore muscles and increase circulation when applied to the skin. Piney flavor. Use in grilled beef and chicken, vegetables, savory breads and stuffing.
Sage: Remedy for colds and sore throat. Musty, woodsy flavor. Use in poultry, bean stews and stuffing.
Thyme: Calms the stomach, eases pain of menstrual cramps. Essence of lemon flavor. Use in poultry, tomato dishes, vegetables, stews and soups.
When using herbs and spices, moderation should be the main ingredient.
Aromatic cinnamon, enticing nutmeg or fresh pungent garlic add flavor to food, but they can have adverse health consequences if used in excess. Herbal or dietary supplements can interact with prescription medicines.
Herbal supplements generally should not be taken by anyone under 18, and, unless directed by a physician, spices, herbs and supplements should not be ingested by pregnant women or nursing mothers. A lot of people don't think to tell their doctors if they are on these supplements and herbs because they consider them natural, that it's just like food. But that isn't always true.
Garlic is reputed to be a cholesterol-fighting herb, but it can affect the clotting of blood. Adding aspirin to the mix is especially dangerous if the patient is scheduled for surgery.
Licorice syrup, derived from the roots of the licorice plant, is believed to have anti-oxidant, anti-inflammatory and anti-ulcer properties, but it can increase blood pressure by causing fluid retention and hypertension.
And a consumer might not know what dosage he is taking because the strength of the raw product varies. Consumers should investigate where the raw ingredients are grown and processed, especially if the origin is out of the United States.
Cinnamon and nutmeg can irritate sensitive stomachs. Skin irritations have been found among workers at cinnamon production plants.
