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December 17, 2018

The top 20 herbs and spices for super health

Die Top 20 Kräuter und Gewürze für eine Supergesundheit

Herbs and spices not only make food taste better, they also make it much more nutritious. They definitely fall into the "superfood" category. But many people don't even know the difference between herbs and spices.

  1. Herbs: Typically come from leaves and stems.
  2. Spices: Typically come from seeds, fruits and bark.

Most nutrient density scales and indices rank herbs and spices second, just behind offal. Take a look at the following nutrient density ranking by organic chemist Dr. Mathieu Lalonde:

  1. Offal
  2. Herbs and spices
  3. Nuts and seeds
  4. Cocoa
  5. Fish and seafood
  6. Pork and
  7. Beef

This ranking sounds like pretty good news if you don't have an appetite for sheep brains, pork liver or beef kidneys right now. Instead, simply spice up your food with herbs and spices.

What makes herbs and spices so nutritious?

For starters, they're packed with antioxidants, with levels of many of these antioxidants far exceeding what you'll find in fruits and vegetables. The phenol levels in cloves are equivalent to 30% of the dry weight, compared to 5% in blueberries. And oregano contains 42 times more antioxidants than apples (1 tablespoon = 1 medium sized apple).

Even though these levels are reduced by heat (by up to 50 percent), scientific research shows that they can still inhibit oxidative damage to unstable fats and the formation of cell-damaging, carcinogenic compounds produced during cooking. A study published in the American Journal of Clinical Nutrition showed that meat seasoned with an antioxidant-rich spice blend reduced levels of malondialdehyde (a marker of oxidation) by 71 percent.

So adding herbs and spices to your meals means you're increasing your body's protection against free radical damage.

Other benefits include:

  • A reduction in inflammation
  • Better control of blood sugar and appetite
  • A strengthened immune system (antibacterial, antiviral)
  • Improved digestion and digestive health
  • Improved blood lipid levels (triglycerides, cholesterol)

The top 10 herbs

1 - Rosemary

This carnosol-rich herb, often added to olive oil and fish oil supplements, is the perfect artery protector. Scientific research shows that rosemary inhibits the formation of HCAs (heterocyclic aromatic amines) when roasting and frying meat, improves the oxidative stability of butter and even promotes an upregulation of glutathione levels. Rosmarinic acid, the active ingredient in rosemary, also appears to help with nasal congestion and allergy symptoms, making it the perfect ingredient in soups and teas.

2 - Thyme

Thymol, the antioxidant found in thyme, is a perfect infection fighter. This member of the mint family is a popular ingredient in mouthwashes and cleansers and is also used in tea form to treat everything from athlete's foot to yeast infections. Thyme is also used as a stabilizer for oils used in cooking. Combined with rosemary and garlic, thyme makes a nice dry marinade that goes particularly well with lamb.

3 - Oregano

In terms of antioxidant ranking, organo is a real powerhouse. It contains 42 times more antioxidants than apples, 30 times more antioxidants than potatoes, 12 times more antioxidants than oranges and four times more antioxidants than blueberries.

Oregano is also a powerful antiviral and antibacterial agent that kills E. coli and staphylococci as effectively as penicillin. This makes oregano the perfect addition to your meals to protect you from food-borne pathogens (and carcinogenic compounds produced during cooking) and it also makes a perfect ingredient for your soups and teas to protect you from coughs, colds and nausea.

A little oregano can make a big difference, especially when we're talking about the dried form, which has a stronger flavor than fresh leaves.

4 - Sage

This herb doesn't get as much publicity as the anti-inflammatory spices when it comes to brain support, but the oil contained in sage appears to inhibit the breakdown of an important neurotransmitter called acetylcholine, which aids memory and whose levels are often reduced in people suffering from Alzheimer's or dementia.

In a study published in the Journal of Clinical Pharmacy and Therapeutics in 2003, scientists observed a significant improvement in brain function in 42 subjects with mild to moderate cognitive impairment after administration of a sage extract over a 4-month period. A long list of other studies have observed similar improvements in healthy people (both young and old) when it came to memory and attention.

Just like rosemary, this pine-tasting herb is a rich source of rosemary oil, which can provide additional protection against oxidation of fats and free radical damage. Add sage to meat dishes and steamed vegetables.

5 - Basil

If you've ever eaten pesto, then you've also eaten basil. And even though basil is often praised for its anti-inflammatory properties and high vitamin K content, you should also add basil to your food for extra protection against bacteria. Basil can directly fight a long list of infections (including listeria, staphylococcus and E. coli) with its numerous volatile oils (estragole, myrcene cineole, eugenol, limonene, etc.).

Not surprisingly, its high concentrations of polyphenols and flavonoids also mean increased resistance to cellular damage. This seems to apply to all parts of the plant and all subspecies. King basil - also known as Indian basil - is the best-studied and most popular species in the medicinal field.

6 - Mint

At this point, we're talking about spearmint and peppermint leaves, which taste like toothpaste and chewing gum. Aside from being an effective option for fighting nausea and infection, mint also provides healthy amounts of digestive support and gastrointestinal support.

In a 2007 study, 75% of 57 subjects experienced significant relief from irritable bowel syndrome after 4 weeks of peppermint oil supplementation. How? Evidence suggests that this is a combination of relaxing the muscles of the digestive tract, stimulating enzyme production and killing excessive growth of "bad" gut bacteria in the small intestine. Add some mint to your meals, or take mint in the form of peppermint after a meal.

7 - Ginseng

Ginseng is known as an adaptogen. An adaptogen is something that brings you into balance or a state of homeostasis. This means that ginseng wakes you up when you're tired and calms you down when you're hyper, primarily due to an increased resistance to cellular stress.

Ginseng is commonly marketed for its ability to boost mental performance and improve mood, but the area where ginseng is really helpful is in preventing cognitive impairment and neuronal damage. In a Chinese study, patients with mild to moderate dementia showed a significant improvement in memory performance after 12 weeks of supplementation with a ginseng extract compared to a placebo.

This additional protection of the brain is probably the result of a reduction in oxidative stress, but the anti-inflammatory properties of ginseng could also play a role here. As well as improving cognitive performance, ginseng has also been linked to improving blood sugar levels, boosting the immune system and has even been used to treat sexual dysfunction.

8 - Tarragon

Sleep and digestive health are critical components to a long, healthy life. Fortunately, tarragon can help with both if you get into the habit of adding it to your food regularly. Tarragon improves digestion by stimulating enzyme production and relaxing the muscles of the digestive tract, while also fighting bacterial infections that may be present in the digestive tract. As for sleep, tarragon seems to be driven by the pain-relieving properties of eugenol. The French use tarragon to treat insomnia.

9 - Coriander

In the journal Phytotherapy Research, coriander is described as "antimicrobial, antioxidant, antidiabetic, antianxiety, antiepileptic, antidepressant, antimutagenic, anti-inflammatory, antidyslipidemic, antihypertensive, neuroprotective and duiretic".

Both the leaves and seeds of coriander contribute to the benefits listed above, but the seeds of coriander (Coriandrum sativum) have been studied more intensively in this regard, particularly with regard to their effects on blood sugar, blood pressure and blood cholesterol levels.

10 - Dill

If there's one member of the herb family that you should eat fresh and not cook at high temperatures, it's dill. Dill loses most of its nutrients when heated and much of its flavor when dried.

Dill is more antibacterial and antimicrobial than antioxidant. It is best known for its stomach-soothing, digestion-improving and bacteria-killing abilities. So don't shy away from adding dill to soups, salads, sauces and cooked fish. Laurel, fennel, parsley, chives and lemongrass should also be praised.

The top 10 spices

1 - Turmeric

Curcumin is the primary health-promoting compound contained in turmeric and turmeric is the basis of curry. Turmeric has an anti-inflammatory effect, helping to reduce the risk of just about any degenerative disease, particularly those associated with the brain, heart and nervous system.

There is scientific research suggesting that the low rates of Alzheimer's disease in India (compared to the US) and East Asia (compared to Europe) may be linked to the higher consumption of turmeric in these countries. This is based on curcumin's ability to cross the blood-brain barrier and exert a range of neuroprotective effects.

Curcumin is also a powerful antioxidant, which means that it has a dual protective effect against disease. Scientific studies show that the antioxidant effects of curcumin are 5 to 10 times stronger than the corresponding effects of vitamins C and E.

2 - Cinnamon

When you think of cinnamon, think of blood sugar. Cinnamon is one of the best things you can add to your diet to improve your insulin sensitivity and glycemic control. A study review published in the journal Diabetes Obesity and Metabolism looked at the effects of cinnamon on fasting blood sugar in type 2 diabetics and found that the reductions brought about by cinnamon ranged from 10 to 29%.

An easy way to add cinnamon to your diet is to add it to your coffee or tea. By doing this, you can easily get 1 to 3 grams (1 to 2 teaspoons) of cinnamon, which is the range in which the above-mentioned positive effects have been observed. Cinnamon is also a spice that goes well with many other foods. The popular combination of sweet potatoes and cinnamon will delight your taste buds without spiking your blood sugar levels.

3 - Garlic

Garlic is like an insurance policy. It protects you from colds and other illnesses and improves the overall health of your digestive tract, where many illnesses start. A regular dose of garlic keeps things balanced in your digestive tract by killing yeast and pathogenic bacteria and nourishing the beneficial microorganisms that keep us lean and healthy. Onions and shallots do the same, but what sets garlic apart is its allicin content. Allicin is a compound that is only released when garlic cloves are chopped or crushed, which is why you should enjoy garlic fresh whenever possible.

4 - Cayenne/pepperoni

This spice comes from these small red and green chili peppers. It is best known for its ability to stimulate your metabolism and get your blood pumping. The high capsaicin content is known to increase energy levels and dilate blood vessels.

However, the real benefit of capsaicin-containing spices lies in their ability to control hunger. This is undoubtedly the bigger driving factor behind all the positive research on fat loss. In a study published in the journal Physiology & Behavior, 25 normal-weight men and women were divided into two groups. One group was given one gram of pepperoni spice and the other was not. The group that received the spice had a slightly higher body temperature and slightly higher energy expenditure, as well as a significantly lower appetite and a significantly lower desire to eat fatty, salty and sweet foods.

A study published in 2009 showed a significant difference in ghrelin (a hunger hormone) levels after a capsaicin-containing meal compared to a capsaicin-free meal.

However, hot spices can also irritate the digestive tract. If you already suffer from or suspect you may suffer from problems along these lines, then it may be wise to avoid such spices.

5 - Ginger

Ginger is best known for its anti-inflammatory effects. It helps to soothe the muscles of the digestive system and relieves nausea including morning sickness. There is ample research to suggest that ginger can relieve arthritis pain and muscle soreness, which is not surprising given its anti-inflammatory properties. In addition to this, ginger delivers a hefty dose of antioxidants, so you can expect protection against disease - and in particular diseases affecting the brain and heart.

6 - Cloves

If we look at the more common herbs and spices, ground cloves have the highest ORAC value - a measure of antioxidant status - with some research suggesting that this value is double that of oregano, the second most common member of the herb family.

Cloves are good for digestion as they 'warm up the stomach' and stimulate the body to produce stomach acid, which is essential for the proper breakdown of food and absorption of nutrients contained in food. Cloves also provide a shot of antimicrobial, antifungal and antiviral oil, which fights potential pathogens and boosts the overall strength and function of the immune and digestive systems.

Contrary to popular belief, a lack of stomach acid is the reason many people struggle with heartburn and other digestive issues. So put down the malox and get some cloves (preferably in combination with apple cider vinegar).

7 - Caraway seeds

Caraway is another popular ingredient in curry and is also responsible for the delicious taco flavor of Mexican dishes. Cumin aids digestion, fights bacteria and acts as an antioxidant. It may also lower blood sugar, reduce glycation (in rats) and improve immune response (in mice exposed to stress). However, the latter information should be taken with a grain of salt.

8 - Cardamom

Cardamom is one of the best spices for aiding digestion, its powerful oil kills pathogenic bacteria (Streptococcus mutans and Candida albicans) in the mouth and likely in the digestive tract, and it has vasodilating effects that can support better blood flow and oxygenation throughout the body. As well as adding cardamom to tea or sweet dishes, you can also chew cardamom capsules to combat bad breath and clean your teeth through the fibrous shell, as is widely done in India.

9 - Fennel seeds

This cooling spice aids digestion and fights bad breath. The essential oils contained in fennel seeds also appear to ward off infections and relax the muscles of the stomach. Fennel is known to provide relief from digestive tract infections and can protect against excessive bacterial growth and infection. Fennel is also a rich source of antioxidants. One analysis identified 23 bioflavonoids and phenyl-rich compounds in the essential oil extracted from fennel seeds.

10 - Black pepper

Black pepper is the most commonly consumed spice and yet most people are unaware of its benefits. If they were better known, we would see more combinations of pepper with other spices, as enhancing the absorption of other nutrients is one of pepper's greatest benefits. In one study, scientists administered two grams of curcumin with or without piperine (a chemical found in pepper) and found that piperine increased the bioavailability of curcumin by 2000%.

Saffron, aniseed, mustard seeds, allspice, fenugreek and cocoa beans should also be praised.

A note on disease prevention

Disease prevention is about diet, lifestyle and genetic predispositions as a whole - not about individual foods, no matter how nutritious they may be. However, herbs and spices can reduce oxidation, inflammation and other disease-promoting factors. And yes, certain compounds have been shown to target disease, but that doesn't mean we should rely on them as primary means of treating or preventing disease.

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