spices

Can herbs and spices influence the health of the gut microbiome?

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A woman sifting through herbs, spices,a nd dried legumes in sacks at a market
Adding herbs and spices to foods may affect gut health, research finds.
  • Scientists researched whether polyphenols found in foods, herbs, and spices in one’s regular diet can affect gut health.
  • Polyphenols are compounds found in some plant-based foods that can work as antioxidants in the body and provide protection against some diseases.
  • Their findings showed that the polyphenols from herbs and spices may be responsible for an increase in beneficial gut microbes.

Researchers based at the National University of Natural Medicine in Portland, Oregon recently conducted a study on whether polyphenols found in foods, herbs, and spices used in a healthy person’s typical diet could have a positive impact on gut health.

They utilized data from the International Cohort on Lifestyle Determinants of Health (INCLD HealthTrusted Source) to conduct their analysis.

The researchers learned that certain beneficial microbes such as Lactobacillusshowed an increase if participants consumed more polyphenols, and some harmful bacteria were less present in participants with a higher polyphenol intake.

The study appears in the journal Nutrients.

Polyphenols and gut bacteria

As researchers look more into how the gut impacts overall health, studiesTrusted Source show that having a healthy gut microbiome is important due to its role in digestion, immune function, skin health, and much more.

According to the National Institutes of HealthTrusted Source, the “microbiome is the collection of all microbes, such as bacteria, fungi, viruses, and their genes, that naturally live on our bodies and inside us.”

TrillionsTrusted Source of organisms live in the gut, and some things that influence the makeup of one’s gut include the environment they live in, the foods they consume, and the medications they take.

There are both good and bad types of bacteria that live in the gut. Good gut bacteria promote a healthy gut microbiome, and people can improve their good bacteria by eating fermented foods or taking probiotics.

Bad bacteria can occur in the gut, too, including bacteria such as Salmonella, which can make someone sick.

With this in mind, the authors were curious about other ways to boost gut health and took a closer look at polyphenols.

Food sources of polyphenols

PolyphenolsTrusted Source occur in many plant-based foods such as tea, fruit, vegetables, and chocolate and are connected to reduced risk of diseases such as stroke and diabetes.

The authors note that prior studies show polyphenols can be beneficial in helping create a healthy gut but say other studies have not researched whether people can get such benefits from their standard diets.

Using data from the INCLD Health study, the researchers selected a participant pool of 96 healthy adults. To qualify for inclusion, participants needed questionnaires on their eating habits and an rRNA microbiota analysis on file.

The researchers excluded people for some of the following reasons: current use of antibiotics, inflammatory bowel disease, celiac disease, or history of an autoimmune disease.

The majority of the participants were white (around 78%) and female (84.4%). Additionally, 88.5% of participants were non-smokers, and 60% reported minimal alcohol use (from 0 to 3 times per month).

The researchers measured 29 herbs and spices higher in polyphenols but noted that the participants only consistently consumed six. The herbs and spices they focused on were:

Only one of the spices – cinnamon – fell into the category of the highest polyphenol count at equal to or greater than 3,000 mg/kg DW. The most frequently used spice was black pepper, which had a midlevel category polyphenol count of 1,000-1,999 mg/kg DW.

Participants reported higher intakes of garlic and onion, but both were categorized in the lower level of polyphenol counts, less than 1000 mg/kg DW.

The scientists next placed the participants into groups based on their estimated polyphenol exposure through the foods they reported consuming. The groups include low-consumer, medium-consumer, and high-consumer.

More good gut bacteria with higher polyphenol intake

The researchers then analyzed the 16s rRNA microbiota gene sequencing data extracted from microbial DNA from participant stool samples.

According to the researchers, they “first explored potential microbial biomarkers of polyphenol exposure and then used these identified biomarkers in more targeted statistical comparisons.”

After identifying microbial taxa connected to polyphenols, the researchers examined the microbial communities of each polyphenol exposure group to see what connections they could make.

The analysis showed that microbial diversity was consistent amongst all groups regardless of whether the participants were in low or high-consumption groups. However, the researchers did note some differences with specific microbial taxa.

With the bacterium Lactobacillus, they saw a connection between the groups with higher polyphenol intake and an abundance of these good bacteria. Lactobacillus helps prevent intestinal damage.

The scientists also noted a reduction in harmful bacteria in the high-consumption group and noted “opportunistic and pro-inflammatory bacteria are represented in a lower relative abundance.”

“Our results suggest that higher quantities of habitual polyphenol consumption may support an intestinal environment where opportunistic and pathogenic bacteria are represented in a lower relative abundance compared to those with less potentially virulent qualities,” write the authors.

While the scientists need to further research polyphenols consumed in a typical diet, the study findings show that it is possible certain spices and herbs can positively influence the gut microbiome, which can lead to improved health.

More research is warranted

Dr. David D. Clarke, clinical assistant professor of gastroenterology emeritus and assistant director at the Center for Ethics at Oregon Health & Science University, spoke with Medical News Today about the study.

Dr. Clarke noted that the study serves as “preliminary evidence that polyphenols could be beneficial for our health,” but more research is needed.

“In this study, people who consumed larger amounts of polyphenols in their diet had higher levels of beneficial bacteria in their gut and lower levels of more toxic bacteria,” said Dr. Clarke. “However, there are other possible explanations for the findings of the study.”

Dr. Clarke explained there are foods not included in the study that are also rich in polyphenols and could affect the gut such as “coffee, tea, and red wine, all of which have polyphenols.”

Chrissy Arsenault, a registered dietitian with Trainer Academy, also spoke to MNT.

“While more work needs to be done to understand the complex relationship between dietary polyphenols and gut microbiota for human health (since this study was only exploratory and completed on healthy adults), this study found that microbial taxa can differ depending on dietary polyphenol consumption,” commented Arsenault.

While Arsenault acknowledges more research is needed, she noted that this type of research could eventually help inform healthcare professionals on how to best advise their patients.

“While polyphenols to date have been studied for their antioxidative properties, it seems that there is emerging research like this study on gut health that could have implications to how physicians and registered dietitians approach medical nutrition therapy for gut health,” said Arsenault.

5 Spices That Can Improve Your Heart Health, According To Doctors

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They’re high in antioxidants and can even eliminate the need to add salt and sugar.

Whether you’re baking an apple pie, jazzing up a bowl of oatmeal, or making hummus or a pot of curry, spices are important ingredients that give a dish its unique flavor. Too little and spices go unnoticed and too much — well, you can ruin a recipe. Spices make a dish sing.

Although these minuscule ingredients may seem irrelevant, not only do they add plenty of pizzazz to a dish, but many spices have beneficial properties that are good for our health, too.

“Spices are high in antioxidants, and antioxidants fight free radicals that can wreak havoc in our bodies,” said Dr. Elizabeth Klodas, a preventative cardiologist in Minneapolis, Minnesota, and founder of Step One Foods, a food company to help patients make healthier eating choices to minimize a need for medication. “For heart health specifically, antioxidants help reduce the impact of elevated cholesterol levels,” she added.

But spices can do even more than that. According to Michelle Routhenstein, a preventive cardiology dietitian, “Spices can add several antioxidant compounds that can lead to a decrease in inflammation and a positive impact on cardiovascular health.”

And because spices increase flavor, they can reduce the need for salt. “Adding spices to your food is a great way to improve the taste of the food without adding salt or sugar,” said Dr. Nieca Goldberg, the medical director of Atria New York City and clinical associate professor of medicine at NYU Grossman School of Medicine. “Salt can raise blood pressure and worsen heart failure symptoms. Sugar can lead to weight gain and worsen glucose levels,” which can also put a strain on the heart, Goldberg said.

Looking to strengthen your heart health? Here are five spices experts recommend for heart health.

Cinnamon

Aromatic and sweet with peppery and woodsy notes, cinnamon is an essential baker’s ingredient and a common pantry staple, whether it’s for making a pumpkin pie, cinnamon rolls or to brighten up a bowl of oatmeal. “Cinnamon has been shown to help control blood sugar levels, especially in diabetics,” Klodas explained. “When you control blood sugar levels, there are secondary benefits from a cholesterol perspective — cinnamon lowers cholesterol and lowers triglycerides too, so it helps improve the cholesterol profile.”

Klodas loves to add cinnamon to her coffee, and she eats oatmeal in the winter and sprinkles in cinnamon. Goldberg added, “Cinnamon is a great way to sweeten oatmeal without adding sugar.”

Cumin

Cumin is used as both a whole seed and as ground powder and is a common addition in Indian cooking, but also tastes great to spice up Mexican dishes like beans or guacamole.

“Cumin is a heart-healthy spice because it contains flavonoids, a potent antioxidant that can help lower inflammation in the body,” Routhenstein said. “Cumin may also assist with weight loss and increase the release of bile from the liver to help digest fats.”

Curious how to incorporate cumin in your cooking? “Cumin has a nutty and warming flavor to it, and works well in bean dishes, stews and as a flavor enhancer to rice or quinoa,” Routhenstein suggested.

Garlic

Botanically speaking, garlic is a vegetable, but often gets grouped as a spice. After all, you’ll find garlic powder in the spice section at the grocery store. “Garlic has been shown to improve blood vessel flexibility and can lower cholesterol and triglyceride levels,” Klodas shared. Plus, it can reduce blood pressure, which is important for a healthy heart. “Garlic and other spices from the allium group are antioxidants and may have a role in lowering blood pressure,” Goldberg said.

But is there a difference between fresh and powdered garlic? In short, yes. “It is best to eat garlic in the fresh form, but if that is unavailable to you or it is more convenient in the dried form, you can still reap many of its benefits through the powdered form,” Routhenstein said.

A common ingredient for an array of savory dishes, this pungent bulb brings an abundance of flavor to any recipe. “Garlic features prominently in any savory dish — pasta sauces, soups, pesto, chilies … ” Klodas said. She shared that when she’s making any of these types of dishes, she uses plenty of garlic.

Ginger

Ginger is a rhizome with a peppery and pungent flavor that brings a lot of aroma to both savory and sweet dishes as well as beverages, such as ginger tea, ginger ale and ginger beer. Similar to garlic, ginger is most pungent in its fresh form, but also comes dried and powdered.

“I would limit more processed forms of ginger like ginger ale or ginger beer due to its high levels of sugar,” Routhenstein advised. “Instead, choose to add fresh ginger in a smoothie or in your own herbal infusion, or use a ginger tea bag to reap its anti-inflammatory, GI-soothing benefits.”

“The active compound in ginger is gingerol, which has been shown to lower oxidative stress,” Routhenstein explained. “Oxidative stress can promote atherosclerosis and heart disease, and is typically present in excess in many heart conditions, and lowering it is advantageous for heart health.”

Curious how to use this versatile root in your cooking? “You can enjoy ginger in tea, pickled and added to your meal, in stir frys, or as a slightly peppery addition to your smoothie,” Routhenstein suggested.

Paprika

Paprika comes from grinding up dried red peppers, and it comes in different versions ― sweet, smoky and spicy.

“Paprika is a heart-healthy spice because of its rich vitamin A content,” Routhenstein explained. “It belongs to the beta carotene family, which is a potent carotenoid ― the pigment that gives paprika its bright color and provides an antioxidant boost to your food. Some studies show it may also help lower HDL cholesterol.”

The type of paprika you reach for will depend on what you’re cooking and your heat tolerance. “You can choose to select sweet, smoked or hot paprika depending on the dish and your flavor preference,” Routhenstein said. “The sweet paprika has a pinch of smokiness and pairs well on top of hummus, tofu, eggs and fish. The smoked paprika is sweet and smoky and offers a nice balance to bean and rice dishes.” And if you want to add kick to your meals, there’s hot paprika. “The hot paprika has a spicier kick and works well in soups, stews and braised dishes,” Routhenstein added.

Wondering if eating spices can have any negative side effects? Typically, there isn’t a need for concern. “When these spices are cooked in foods in normal small doses, there usually aren’t many contraindications,” Routhenstein said. “All spices are good for us in moderation. Although some people could have an allergy,” Klodas added. “Overdoing it, as with anything, can be problematic.”

Yet it’s important to consider which spices you’re consuming, especially if you’re on medication.

“We see the need to caution against certain spices like garlic, turmeric, ginger, paprika and cinnamon when individuals are on blood thinners and are ingesting large volumes of these spices, or using supplementation with these active ingredients,” Routhenstein warned. When making any changes to your diet, it’s always a good idea to speak with a health professional. “I would always consult with your registered dietitian who specializes in the condition to ensure optimal safety for you based on your medical conditions and the medications you are taking,” Routhenstein said.

Five Herbs and Spices to Turn Ordinary Meals into ‘Supermeals’

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Incorporating these five herbs and spices into your daily diet may reduce the risk of cardiovascular disease, protect your brain from neurodegeneration, stimulate your immune system and protect against inflammation, among other benefits. Best of all, these ingredients are all easily available and may already exist in your pantry or spice rack

Over the years, researchers have become increasingly interested in the effects of diet and natural compounds on human health, finding that many herbs and spices are equally or more effective than many conventional medicines and treatments, and often present far fewer adverse effects while being more cost-effective. Here are five herbs and spices you can add to your diet to turn ordinary meals into nutrient-dense “supermeals”:

1. Garlic

Garlic, a member of the Allium family, is known for its anti-inflammatory effects, but recent research has found that garlic has immunoregulation properties that fight against the development of conditions like obesity, cardiovascular disease and cancer.[i] Garlic’s strong immunostimulation effects work by modulating cytokine secretion and directly stimulating immune cells, promoting efficient cellular response to viral infections and other diseases.[ii]

Additional research on the benefits of garlic for cardiovascular disease prevention and therapy shows that garlic intake increases fibrinolytic activity in both healthy patients and those who have had a heart attack, reducing the risk of a blood clot.[iii] Garlic also works to decrease serum lipids levels and blood pressure, both of which are associated with cardiovascular disease.[iv],[v]

Finally, multiple studies show that garlic may also prevent neurodegenerative disease progression. Garlic’s neuroprotective effects are probably due to its antioxidant, anti-apoptotic and anti-atherogenic benefits, which work together to prevent the risk of diseases like Alzheimer’s, Parkinson’s, Huntington’s and motor neuron diseases.[vi]

2. Ginger

Even among lay individuals, ginger is well-known for its gastrointestinal benefits and is widely used as a natural remedy for stomachache, nausea, vomiting, belching, diarrhea and other gastric ailments, including irritable bowel syndrome.[vii]

Ginger and its metabolites accumulate in the digestive tract, which explains its potent digestive benefits, but research has demonstrated that ginger’s therapeutic potential extends beyond its gastrointestinal benefits.[viii]

Several of the biological constituents of ginger, including gingerol and zingerone, may reduce the risk of various types of cancer via their anti-tumor properties and antioxidant activity.[ix] By up-regulating the tumor repression gene, these biological constituents can inhibit tumor growth or even prevent their occurrence.

These findings have been demonstrated for both breast and prostate cancers, but researchers believe that ginger may be a novel therapeutic approach to preventing and treating a variety of cancers, with fewer side effects than the conventional treatment methods such as chemotherapy or radiotherapy drugs.[x]

3. Turmeric

Like ginger, the benefits of turmeric and its main constituent curcumin are well-known. Curcumin has been studied extensively for its antimicrobial, anti-inflammatory and antioxidant properties, and researchers have demonstrated that turmeric supplementation may prevent cardiovascular disease and produce neuroprotective effects.[xi]

Because of its anti-inflammatory effects, curcumin is a potential treatment for inflammatory bowel disease, pancreatitis, arthritis and breast and prostate cancers.[xii],[xiii] Additionally, curcumin boasts neuroprotective properties and may reduce the risk or delay the development of Alzheimer’s, multiple sclerosis, prion diseases, Down syndrome and autism.[xiv]

While adverse effects associated with the consumption of curcumin or turmeric are rare, the bioavailability of curcumin does present some challenges. By combining turmeric with black pepper, which contains the alkaloid piperine, it’s possible to increase the absorption rate of curcumin.[xv],[xvi]

4. Chili Pepper

Capsaicin, a phytochemical in chili peppers that impacts the spiciness, is known for promoting vascular health, as well as improving metabolic syndrome, diabetes, obesity and stroke risk.[xvii],[xviii]

Capsaicin’s effects on these diseases seem to be multifaceted: for example, while a reduction of obesity decreases the risk of cardiovascular disease, capsaicin also works to improve coronary blood flow, improving overall heart health. Also, capsaicin’s antimicrobial properties seem to positively impact the health of the gut microbiome, indirectly improving the risk of metabolic syndrome.[xix]

In addition to these benefits, researchers believe that the consumption of chili peppers could drastically improve micronutrient deficiency.[xx] Micronutrients such as vitamins, minerals, antioxidants and trace elements are severely lacking from the global diet and are necessary for the prevention of various diseases, healthy early childhood development, and the breakdown and absorption of macronutrients.[xxi] Micronutrients contained in chili peppers include:[xxii]

Vitamin AVitamin C
Vitamin EMagnesium
FolatePotassium
CopperManganese
MolybdenumIron

Micronutrients cannot be synthesized by the human body and must be obtained through diet, and researchers have been impressed with the potency and high number of these compounds in chili peppers, reporting, “Significant portions of recommended daily nutrients could be supplied by the incorporation of nutrient‐rich chili pepper into human diets.” [xxiii],[xxiv]

5. Saffron

Saffron, like turmeric, is a golden spice with therapeutic properties, although it is less well-known. Saffron has been studied for its beneficial effects on gastrointestinal diseases, the gut microbiome, the stomach, hepatitis, colitis and cancer, among other disorders.[xxv]

In addition to these benefits, saffron may be a beneficial natural treatment for mild to moderate depression, and in one study was equally effective as popular antidepressant drugs imipramine and fluoxetine.[xxvi]

While researchers aren’t sure exactly how saffron produces these effects, it seems that saffron increases mood-elevating chemicals like serotonin in the brain by inhibiting serotonin reuptake, keeping serotonin levels high and prolonging serotonin’s positive effects.[xxvii]

Adding these five herbs and spices to your daily cooking routine is the easiest way to procure their benefits. By sprinkling on your roasted vegetables, adding to smoothies or shakes, or including them in your marinades and dressings, you can drastically increase the nutritional content of your everyday meals.

Studies demonstrate health benefits of mangos, herbs, spices

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Recent data suggest that mangos could help improve certain risk factors for chronic disease in patients who are overweight or obese, according to researchers.

In addition, two other trials exploring how diet affects health revealed an association between herbs and spices and improvements in BP and cholesterol.

Martin Rosas

All three studies were presented during the annual meeting of the American Society for Nutrition, held virtually.

Mangos may lower chronic disease risk

In the first study, Martin Rosas Jr., MS, a research assistant at San Diego State University and a campus food and nutrition intern at the Humane Society, and colleagues examined the potential health benefits of mangos in adults with overweight or obesity.

“Mangos contain many beneficial nutrients and have been shown to have health-promoting properties,” Rosas told Healio Primary Care. “We conducted this study to determine if the addition of fresh mangos as a snack food would modify CVD risk factors compared to another commonly consumed type of snack.”

Rosas and colleagues assigned 27 participants to receive either 100 calories of fresh mangos daily or 100 calories of low-fat cookies daily for 12 weeks. After a 4-week washout period, the participants were then assigned to the other dietary intervention.

Neither intervention significantly changed body weight, body fat percentage, BMI or BP, according to the researchers.

Overall, daily mango consumption did not affect anthropometric measurements or lipid profiles, Rosas said during a presentation. There was a significant increase in aspartate transaminase following mango consumption, but there were no changes in the other liver function enzymes, “suggesting minimal effects on liver health from this study,” Rosas said.

There was also an association between mango consumption and improvements in total antioxidant capacity and C-reactive protein. In addition, Rosas reported “a beneficial effect” of mango consumption on fasting blood glucose, which he said may be due to the mangiferin and fiber in mangos.

Meanwhile, the researchers observed a significant increase in insulin and triglycerides after 12 weeks of low-fat cookie consumption.

“Encouraging fruit and vegetable consumption, especially when replacing refined carbohydrates, can reduce the risk of CVD,” Rosas said in the interview. “Mangos should be considered as a healthy snack choice, containing many nutrients, antioxidants and fiber that may reduce certain CVD risk factors, including reductions in fasting blood glucose.”

Herbs, spices may lower BP

In a separate study, Kristina S. Petersen, PhD, APD, FAHA, an assistant professor of nutritional sciences at Texas Tech University, and colleagues assessed the cardiometabolic effects of adding mixed herbs and spices to a typical American diet.

The study included 71 adults who were at higher risk for cardiometabolic disease. They were assigned to receive each of the following diets for 4 weeks, with a minimum 2-week washout period in between interventions: a low-spice diet (0.5 g for every 2,100 kcal per day), moderate-spice diet (3.3 g for every 2,100 kcal per day) or high-spice diet (6.6 g for every 2,100 kcal per day). The herbs and spices included in the analysis were cinnamon, coriander, ginger, cumin, parsley, black pepper, garlic, turmeric, onion powder, rosemary, paprika, chili powder, cilantro, oregano, basil, red pepper, thyme, bay leaf, cardamom, sesame seeds, sage, poppy seeds, dillweed and allspice.

There were no significant changes in blood glucose or LDL cholesterol after the interventions, Petersen said during a presentation. However, after the moderate-spice diet, total cholesterol was 6.8 mg per dL lower than baseline.

“It is unclear why the effect occurred with the moderate-spice diet, with no effect present for the high-spice diet,” Petersen said. “The lack of a dose-response effect suggests that the spices given did not reduce lipid absorption via inhibition of digestive enzymes, which was the hypothesized mechanism by which spices would reduce total and LDL cholesterol.”

Compared with the low- and moderate-spice diet, the high-spice diet was associated with a significant reduction in mean 24-hour systolic BP, which declined by about 3 mm Hg from baseline.

The researchers observed similar effects with diastolic BP. The high-spice diet was associated with a 1.8 mm Hg reduction in diastolic BP compared with baseline, “and this was statistically different from both the low and moderate diets,” Petersen said.

“In conclusion, this study shows that the addition of 6.6 g per day of herbs and spices to an average American diet improved 24-hour BP after 4 weeks compared to lower doses of herbs and spices in adults at elevated risk for cardiometabolic diseases,” she said. “Further research is needed to determine whether adding herbs and spices to a healthy dietary pattern would elicit greater cardiometabolic health benefits.”

Melina B. Jampolis

Melina B. Jampolis, MD, a past president of the National Board of Physician Nutrition Specialists who was not affiliated with the study, said the findings “support the idea of cutting back on salt and replacing it with herbs and spices.”

Cholesterol benefits of spices in type 2 diabetes

For the third study, Sepideh Alasvand, a PhD student in nutrition and food science at Clemson University in South Carolina, and colleagues investigated the impact of certain spices on cholesterol in patients with type 2 diabetes.

The researchers analyzed 28 randomized controlled trials, which included 1,049 control participants and 1,035 participants who received spice supplements in capsule form. The spices included ginger (eight studies), turmeric (three studies), curcumin (three studies), cinnamon (11 studies) and curcuminoids (three studies). The trial durations ranged from 1 to 3 months, Alasvand said during a presentation.

In general, Alasvand reported that all spice supplements appeared to improve lipid profiles in patients with type 2 diabetes.

“Therefore, these spices may be a potential source for modern dyslipidemia treatments in individuals with type 2 diabetes,” she said.

The findings support previous research that shows that spices can help patients manage their blood glucose and improve cholesterol, according to Jampolis.

“The wonderful thing about spices is that they can improve the flavor of foods, too, so it’s a win-win,” she said. “Patients are more likely to stick with recommendations that are easy and tasty!”

References:

Alasvand S, et al. A systematic review of the effectiveness of ginger, cinnamon, turmeric, curcumin, and curcuminoids for dyslipidemia associated with diabetes. Presented at: American Society of Nutrition Scientific Sessions and Annual Meeting; June 7-10, 2021 (virtual meeting).

Petersen KS, et al. A culinary dose of herbs and spices improves 24-hour blood pressure in adults at risk for cardiometabolic diseases: A randomized, crossover, controlled-feeding study. Presented at: American Society of Nutrition Scientific Sessions and Annual Meeting; June 7-10, 2021 (virtual meeting).

Rosas M, et al. Effects of fresh mango consumption on blood glucose, insulin, and other cardiovascular disease risk factors in overweight and obese adults. Presented at: American Society of Nutrition Scientific Sessions and Annual Meeting; June 7-10, 2021 (virtual meeting).

Food GOLD: Turmeric is just as effective as 14 pharma drugs but suffers from NONE of the side effects

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Image: Food GOLD: Turmeric is just as effective as 14 pharma drugs but suffers from NONE of the side effects

What if you could replace all the pills in your medicine cabinet with just one herb? Depending on what you take and why, that may be possible with turmeric. Its main component, curcumin, boasts enough health-enhancing properties to keep pharmaceutical execs up at night.

In fact, this herb is so powerful that it has been at the heart of more than 12,000 peer-reviewed biomedical studies. Researchers have found more than 800 different therapeutic and preventive uses for curcumin. Here is a look at just a few of the drugs to which it compares favorably, as outlined by Green Med Info.

Metformin (for diabetes)

Diabetes numbers continue to climb as Americans grapple with obesity, and that means more and more people are taking Metformin – and taking on its scary risks as well. However, a study in the journal Biochemistry and Biophysical Research Community found that curcumin has value in treating diabetes; it is between 500 and 100,000 times more powerful than Metformin when it comes to activating AMPK, which raises glucose uptake. Studies have also shown that it has a 100 percent efficacy rate in preventing those with pre-diabetes from developing full-fledged diabetes.

Lipitor (for cholesterol)

A 2008 study revealed that curcumin compares favorably to atorvastatin, which you may know as Lipitor, when it comes to dealing with the endothelial dysfunction behind atherosclerosis while reducing inflammation and oxidative stress. Other studies have shown that it can impact triglyceride levels, LDL cholesterol, and total cholesterol. While most of the studies so far have been done in animals, it is believed that it could have the same effect in humans, although the right levels have yet to be established.

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Prozac (for depression)

A study in 2011 found that curcumin compares favorably to the antidepressants fluoxetine (Prozac) and imipramine when it comes decreasing depressive behavior. Best of all, it doesn’t carry the serious side effects that Prozac does, which include sleep problems, tremors, headaches, nausea, a lower sex drive, and suicidal ideation. In addition, it’s well-tolerated by patients.

Researchers believe it works on depression by inhibiting monoamine oxidase, the enzyme that has been linked to depression when it’s present in high amounts in the brain. It also raises levels of calmness-inducing serotonin and dopamine.

Oxaliplatin (for chemotherapy)

A study published in the International Journal of Cancer looked at curcumin’s effects in stopping colorectal cell lines from proliferating. The researchers discovered the herb compared favorably to the chemotherapy drug oxaliplatin. Other studies are underway exploring the impact curcumin has on various types of cancer after animal studies showed it could help prevent illnesses like skin, stomach and colon cancer in rats.

Anti-inflammatory medications

Curcumin is also great for inflammation, which is at the root of many chronic illnesses today such as cancer, metabolic syndrome, Alzheimer’s disease, degenerative diseases, and heart disease. A study published in Oncogene identified it as an effective alternative to drugs like ibuprofen, aspirin and naproxen given its strong anti-inflammatory effects, fighting inflammation at the molecular level. Meanwhile, in a study of patients with rheumatoid arthritis, curcumin worked even better than anti-inflammatory drugs.

Curcumin is so effective at addressing such a vast array of conditions that it’s hard to discuss it without sounding like you’re exaggerating. However, turmeric is truly “food gold” and it’s something well worth making a conscious effort to consume more of. You might not be ready to clean out your entire medicine cabinet, but that doesn’t mean you can’t start adding this spice to your food. It pairs well with a variety of dishes, soups, salads, stews, and smoothies; consuming turmeric with fats is ideal, and make sure you add a pinch of pepper to boost its bioavailability.

Sources for this article include:

GreenMedInfo.com

NaturalNews.com

VeryWellHealth.com

9 Herbs and Spices With Proven Health Benefits

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9 Herbs and Spices With Proven Health Benefits

Even when our food choices aren’t the best, herbs and spices do more than just improve taste.  They give any meal a nutrition boost.  And according to a new study they may even reverse the damage from an unhealthy meal.

Researchers from Penn State University cooked up coconut chicken, cheese bread and a dessert biscuit for six men. The subjects were aged 30 to 65 and overweight but otherwise healthy.  On one day the meal was served plain.  On another day researchers added two tablespoons of a blend of nine herbs and spices to the meal.

After each meal the researchers drew blood from the subjects every 30 minutes for four hours.  They found that antioxidant activity in the blood increased 13% after the spicy meal compared to the plain meal.

The spices and herbs also decreased post-meal insulin levels by 21% and triglyceride levels in the blood by as much as 31%.  That in turn could reduce heart disease risk.

The spices used in the Penn State study included garlic powder, rosemary, oregano, cinnamon,cloves, paprika, turmeric, ginger and black pepper.  Besides heart benefits, each of these spices has its own proven health benefits.

9 Herbs and Spices With Proven Health Benefits

1. Cinnamon Balances Blood Sugar

Cinnamon normalizes blood sugar levels in type 2 diabetics by improving the ability to respond to insulin. It works by slowing the rate at which the stomach empties after eating.  In one study people ate about a cup of rice pudding with and without a teaspoon of cinnamon. Adding the cinnamon slowed the rate the stomach emptied from 37% to 34.5% and significantly slowed the rise in blood sugar levels.

And a 2003 USDA study found that after 40 days of eating between just 1 and 6 grams of cinnamon (about 2 teaspoons), type 2 diabetics reduced their blood sugar levels by 18-29%.

2. Garlic Slows Atherosclerosis

The Penn State researchers noted that studies associate garlic use with a 38% decrease in the risk of heart problems.[i]  Other studies show aged garlic helps slow the progression ofatherosclerosis.[ii]

Most studies showing the heart benefits of garlic use doses of 600 to 5600 mg of garlic powder, 9 to 18 mg garlic oil, 1000 to 7200 mg aged garlic extract, or 4 to 10 grams of raw garlic.

3. Rosemary Protects Eyesight

A relative of mint, rosemary has traditionally been used to stimulate the immune system, improve digestion, increase circulation, boost memory and act as an anti-inflammatory.

Animal studies show it acts as an antidepressant, improves type 1 diabetes and evenprevents weight gain from a high fat diet.

A recent study showed that rosemary also protects against age-related macular degeneration.

4. Oregano Reduces Viral Activity

You may know oregano as the essential herb for Italian cooking especially for tomato sauces andpizza.  But it’s also a powerful medicinal herb. Studies show oregano supports the immune system, and has antifungal, antibacterial and anti-cancer properties. It also increases liver regeneration.

The oil from oregano contains an antiviral compound called carvacrol.  It can significantly reduce viral activity within 15 minutes of exposure.[iii]  Look for oregano essential oil standardized to 60-75% carvacrol.

5. Cloves Fight Pain

Cloves are rich in eugenol which has been proven to fight environmental toxins and inflammation. Studies show it may also trigger programmed cell death of colon cancer cells.  And the oil is an effective mosquito repellent.

Cloves are also a mild pain killer.  They’ve been proven to be as effective as benzocaine as a topical anesthetic.  That’s why it’s added to over-the-counter sore throat sprays and mouth washes.  It’s also a good addition to your homemade toothpaste.

6. Paprika Battles Multi-Drug Resistance

Paprika is more than a decoration for deviled eggs. It’s made by grinding red chili peppers and is full of vitamin C and carotenoids. The carotenoids from paprika have been shown to combat ulcer-causing H. pylori and help reverse multi-drug resistance.

Use paprika as a rub for meats and fish, or add a teaspoon to hummus for extra spice.

7. Turmeric Improves Memory

There are now over 600 documented health benefits to eating turmeric.

Researchers in Taiwan just added one more.  They found that just one gram of turmeric at breakfast helps improve the memory of people in the early stages of diabetes.[iv]  The turmeric improved working memory over the following six hours.  Other studies have found that turmeric also reduces the risk of dementia.

8. Ginger Soothes Muscle Pain

The Chinese have used ginger for thousands of years to treat stomach upset, diarrhea, and nausea.  Today it is known to relieve nausea due to seasickness, motion sickness, morning sickness and chemotherapy nausea. One study showed ginger root to be more effective for nausea and vomiting during pregnancy than Dramamine, a commonly used over-the-counter and prescription drug for motion sickness.

Ginger also contains anti-oxidant compounds known as gingerols which have powerful anti-inflammatory properties. In addition to reducing muscle pain from exercise, they have been shown to reduce pain and swelling, and improve mobility in those suffering from osteoarthritis and rheumatoid arthritis.  Gingerol have also been found to:

9. Black Pepper Reduces Cigarette Cravings

Black pepper improves digestion by signaling the stomach to produce hydrochloric acid. It also helps prevent intestinal gas and acts as a diuretic.  And inhaling the vapors from black pepper has been shown to help people stop smoking.

You may see black pepper added to some of your supplements. That’s because one of its active ingredients piperine enhances the bioavailability of vitamins, minerals and other nutrients. 

Add fragrance to your home using simmering waters infused with spices, herbs, & fruit.

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Here’s the thing. I’m married to a man who hates artificial scents of any kind. That goes for air fresheners, candles, perfume, soaps and anything else that is scented. We buy unscented everything. I could probably buy a car with the money I’ve saved on perfume throughout the years of our marriage.

Turns out that King-Man may just be ahead of his time. I’ve recently been reading about air fresheners and their harmful ingredients. Many of them are especially hard on people with allergies and asthma. One more thing to stay away from.

But, the air in my house gets stale sometimes. Or, the day after I’ve cooked with garlic, that aroma that was so appealing when I was cooking becomes very unpleasant. I want to walk into my house and have it smell pleasant. Nothing overpowering or even that noticeable. Just pleasant.

There is a simple, all natural, truly lovely solution. That is to fill the air in my home with subtle scents of spices, herbs, and fruit. All I have to do is simmer some sweet smelling ingredients in water. The steam fills the air with a pleasant scent. Truth is, I did this many years ago on the advice of our realtor when we were selling our house. Realtors often advise sellers to bake cookies or boil cinnamon water right before a potential buyer drops by. That inviting aroma goes a long way to leave a good first impression. Why I didn’t continue scenting the air in a similar way for our own enjoyment, I don’t know.  I’ve now got a simple routine going that keeps our house smelling pleasant without staleness or day-after garlic odor.

Keeping the supply list simple. I only used items available at the grocery store or in my yard for these scent recipes. I want this to be easy and inexpensive so that I can set up a sustainable routine of pleasantly scenting our home. These recipes are simply guidelines and don’t have to be followed exactly. In fact, I change them up all the time based on what I have on hand in my kitchen or yard.

 

Fragrant items for naturally scenting your home:

  • citrus — I’ve tried other fruits. Some of them smell good initially, but they don’t hold up for more than one use. Citrus is sturdier, longer-lasting, and gives these scent recipes freshness. Lemons and oranges are particularly fragrant and have the best staying power in these scented waters.
  • herbs — Any herb can be used for making a room scent, but the ones that are sturdier and on woody twigs hold up the best. My favorites for room scents are rosemary and thyme.
  • pine or cedar twigs/needles — There may be other fragrant trees that will work, too; pine and cedar are the two I’ve tried for their appealing, fresh fragrance.
  • extracts — A touch of vanilla or almond extract improves most room fragrance mixtures. Mint extract has a nice fresh scent.
  • spices — You can use ground or whole sweet spices. The whole spices look prettier, if your scented water will be in a location where it will be seen. I have found that cinnamon sticks and whole cloves have the most scent staying power. Cinnamon sticks can be rinsed off and reused several times. They keep on giving.

Natural Room Scents

By Monica

Ingredients

  • Citrus, sliced — lemons, oranges, limes (may use peel only, if preferred)
  • Herbs — rosemary, thyme, & bay leaves
  • Spices– whole cinnamon, cloves, nutmeg, allspice (optional), anise (optional); may substitute ground/powdered spices
  • Ginger (fresh or powdered)
  • Extracts–vanilla, almond, mint
  • Pine twigs (or other fragrant twigs)

Directions

Use a pint (2 cup) jar, container, or pot to combine scent waters. Add ingredients to container, cover with water, and choose from these options:
–simmer on stove top, topping off with more water as it evaporates
–add heated mixture to a slow cooker, fondue pot, or something similar that will keep mixture heated. Preheat waters to a boil (in microwave or on stove top). As water evaporates, always top it off with HOT water to keep the temperature as high as possible. Higher heat = more fragrance.

FRAGRANT COMBINATIONS:

1. Orange, Cinnamon & Spice. 1 orange, 2 cinnamon sticks (or 2 teaspoons ground cinnamon), 1/2 tablespoon whole cloves (or 1/8 teaspoon ground cloves), 1/2 tablespoon whole allspice (or 1/4 teaspoon ground allspice), 1 anise star (optional)

2. Lemon, Rosemary & Vanilla. 3 sprigs of fresh rosemary, 2 lemons, 1 teaspoon vanilla extract.

3. Lime, Thyme, Mint & Vanilla. 3 limes, 3-4 sprigs fresh thyme, 1/2 teaspoon mint extract, 1 teaspoon vanilla.

4. Orange, Ginger, & Almond. 1 orange (or peel from 2 oranges), 1 4″ finger of ginger, sliced (or 1 tsp ground ginger), 1/2 teaspoon almond extract.

5. Pine, Bay Leaves, & Nutmeg. Handful of pine twigs or needles, 4 bay leaves, 1 whole nutmeg, outer layer grated into mixture.

Scented waters may be refrigerated between uses. Reuse for 2-3 days, or as long as they still have a pleasant fragrance.

 

Source: http://www.theyummylife.com