from Fitness April 2013 issue:
"Technically, spices are vegetables in concentrated form," says Wendy Bazilian, R.D. "Like veggies, they contain thousands of healthy phytonutrient compounds, including antioxidants." But spices are calorie-free and require no prep.
Rosemary health perks: While grilling and sautéing require little to no added fat, cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer, explains Hannah El-Amin, R.D., a dietitian at Northwestern Memorial Hospital in Chicago. Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent, a study at Kansas State University found.
Cinnamon health perks: A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose, El-Amin says. What's more, research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks.
Curry Powder health perks: The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory "that's 50 times more potent than vitamin C or E," says Bharat Aggarwal, Ph.D., a professor at the University of Texas MD Anderson Cancer Center and the author of Healing Spices. In fact, one study shows that curcumin inhibits the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer.
Oregano health perks: "I think of dried oregano leaves as miniature salad greens," Bazilian says. One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach. And preliminary research indicates that oregano can help fend off stomach flu. "Bacteria often hitch a ride on the food we eat, and oregano may keep them from multiplying and making us sick," Bazilian says.
Cayenne Pepper health perks: Talk about red hot: Capsaicin, the compound that gives cayenne its burn, also "helps crank up your body's thermostat, firing up your metabolism and helping you burn extra calories and fat," Bazilian says. In a study at Purdue University, people who added half a teaspoon to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less.
Ginger health perks: Besides helping to settle an upset stomach, this peppery spice can also lessen workout induced soreness: People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, one study shows. (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.) And Thai researchers recently found that middle-aged women who took a daily ginger supplement for two months exhibited a greater attention span and scored higher on memory tests than women who took a placebo.
Cumin health perks: One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flu-fighting shape. And according to preliminary research, cumin may also boost your brainpower: In an animal study, consuming cumin extract was shown to improve performance on memory tests.
Nutmeg health perks: Despite having a hint of sweetness, this spice may help prevent cavities. "Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds," Bazilian says. Chief among them is macelignan, which reduces plaque formation by 50 percent and eradicates cavity-producing microbes, according to Italian researchers. Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, Aggarwal says.
Keep it spicy! Just like fresh produce, spices pack less of a punch--for your taste buds and your health--over time. Here's how to make sure yours have plenty of kick. Read the fine print. Most spices have a "best by" date on the bottle. If they don't, write the date of purchase on the cap. Toss dried herbs and ground spices after two years and whole spices after three. Keep your cool. Moisture and heat can suck the life out of your spices fast, so store them in a dark, relatively cool and dry place (that is, not above your stove), Limor Baum, R.D., says. Whole up. When possible, purchase whole spices, like black peppercorns and cumin seeds, and grind them yourself as needed with a mortar and pestle or a spice or coffee grinder. Show off. Keeping your spices organized can prevent you from leaning too heavily on salt. Clean out your junk drawer and fit it with an in-drawer rack (find one at containerstore.com)
"Technically, spices are vegetables in concentrated form," says Wendy Bazilian, R.D. "Like veggies, they contain thousands of healthy phytonutrient compounds, including antioxidants." But spices are calorie-free and require no prep.
Rosemary health perks: While grilling and sautéing require little to no added fat, cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer, explains Hannah El-Amin, R.D., a dietitian at Northwestern Memorial Hospital in Chicago. Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent, a study at Kansas State University found.
Cinnamon health perks: A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose, El-Amin says. What's more, research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks.
Curry Powder health perks: The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory "that's 50 times more potent than vitamin C or E," says Bharat Aggarwal, Ph.D., a professor at the University of Texas MD Anderson Cancer Center and the author of Healing Spices. In fact, one study shows that curcumin inhibits the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer.
Oregano health perks: "I think of dried oregano leaves as miniature salad greens," Bazilian says. One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach. And preliminary research indicates that oregano can help fend off stomach flu. "Bacteria often hitch a ride on the food we eat, and oregano may keep them from multiplying and making us sick," Bazilian says.
Cayenne Pepper health perks: Talk about red hot: Capsaicin, the compound that gives cayenne its burn, also "helps crank up your body's thermostat, firing up your metabolism and helping you burn extra calories and fat," Bazilian says. In a study at Purdue University, people who added half a teaspoon to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less.
Ginger health perks: Besides helping to settle an upset stomach, this peppery spice can also lessen workout induced soreness: People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, one study shows. (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.) And Thai researchers recently found that middle-aged women who took a daily ginger supplement for two months exhibited a greater attention span and scored higher on memory tests than women who took a placebo.
Cumin health perks: One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flu-fighting shape. And according to preliminary research, cumin may also boost your brainpower: In an animal study, consuming cumin extract was shown to improve performance on memory tests.
Nutmeg health perks: Despite having a hint of sweetness, this spice may help prevent cavities. "Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds," Bazilian says. Chief among them is macelignan, which reduces plaque formation by 50 percent and eradicates cavity-producing microbes, according to Italian researchers. Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, Aggarwal says.
Keep it spicy! Just like fresh produce, spices pack less of a punch--for your taste buds and your health--over time. Here's how to make sure yours have plenty of kick. Read the fine print. Most spices have a "best by" date on the bottle. If they don't, write the date of purchase on the cap. Toss dried herbs and ground spices after two years and whole spices after three. Keep your cool. Moisture and heat can suck the life out of your spices fast, so store them in a dark, relatively cool and dry place (that is, not above your stove), Limor Baum, R.D., says. Whole up. When possible, purchase whole spices, like black peppercorns and cumin seeds, and grind them yourself as needed with a mortar and pestle or a spice or coffee grinder. Show off. Keeping your spices organized can prevent you from leaning too heavily on salt. Clean out your junk drawer and fit it with an in-drawer rack (find one at containerstore.com)
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