Seasoning for Health

The dried herbs and spices on your kitchen shelves may contain anti-inflammatory, antimicrobial or antioxidant compounds, possibly offering various health benefits. These benefits can include protecting the heart, boosting immune function, improving digestion, and potentially reducing the risk of chronic diseases. For example, turmeric may help to reduce inflammation, garlic may improve heart health, ginger may help to control nausea, and cayenne pepper may help to provide pain relief.

Before the availability of manufactured pharmaceuticals, seasonings were included in the cooking process to enhance flavor and to help with certain health issues. Seasonings can lose their flavor or have their active ingredients reduced over time. Be certain to store spices away from heat in airtight containers. If stored properly, ground spices may last for two to three years, whole spices three to four years. If you have the time, you might consider buying whole spices, especially for those spices you do not frequently use.

Although seasoning-containing supplements are available, consider adding spices to your food and beverages. Seasonings perk up the interest in foods and beverages, contributing nuance and layers of flavor. Adding spices to foods and beverages can also help to prevent including more than is healthy for you.

Seasonings can often be used to replace some or all of the salt or sugar in recipes. For example, onion or garlic powder, savory spice blends, black or white pepper, chili flakes, cumin, sage, parsley, dill or paprika can be used in place of salt. Lemon zest or vinegar, although not spices, activate the taste buds similarly to sodium, and can be used instead of salt. Mint, cardamom, cinnamon, nutmeg, lavender, cinnamon or opal basil, vanilla (available as extract or powder), ginger and coriander can help to reduce or replace sugar in many recipes.

Here are some examples of seasonings and their purported health benefits, as well as how to include them on the menu:

Turmeric contains curcumin, a powerful anti-inflammatory compound, which may benefit arthritis, and age-related inflammation. Powered turmeric can be used to create “golden” rice and cooked grains and creamy sauces. Turmeric tea is a combination of fresh or powered turmeric, black pepper and honey. Including providing some “heat,” black pepper is said to help the body absorb turmeric.

Garlic may help lower cholesterol and reduce the risk of heart disease. Minced and mashed fresh garlic can be added to minced black olives to create a tapenade, a savory combination used as a spread (rather than butter), as an ingredient in a salad dressing or stirred into vegetable, bean or cream soups.

Ginger offers antioxidant and anti-inflammatory effects and is known for its anti-nausea properties. Peel and thinly slice fresh ginger and mix with a small amount of vinegar to use as a garnish for fresh salads, sweet, ripe fruit and grilled or baked seafood. Add a bit of powdered ginger to enhance the seasonings used in soups or dips such as humus or guacamole.

Cinnamon contains antioxidants and has been shown to improve glucose control, decrease cholesterol absorption, and manage blood sugar levels in individuals with diabetes. Cinnamon fits in well with both sweet and savory dishes, equally at home in hot breakfast cereals and muffin batter and chilies, meat-based sauces and bean-based soups.

Cayenne can increase metabolism, improve blood circulation, and provide pain relief due to its anti-inflammatory properties. You can “bloom” cayenne for a recipe by adding a pinch to a small amount of boiling water or hot oil. Use this emulsion to flavor rice, vegetables, fish, poultry or scrambled eggs. Begin with a small amount, as cayenne becomes more intense as it blends with food.

Cardamom is a potent source of antioxidants that may offer antimicrobial properties and help maintain gut balance. Cardamom is at home with sweet and savory dishes. Add ground cardamom to coffee, tea, smoothies, pancake, waffle or muffin batter or infuse into broths or use as part of a marinade for poultry, tofu, potatoes or grilled vegetables.

Rosemary is rich in antioxidants and anti-inflammatory compounds, rosemary may also improve mood and concentration.

Cumin may release digestive enzymes, aiding in digestion and promoting a healthier gut microbiome.

Coriander, the seeds of fresh cilantro, may have antibacterial and anti-inflammatory effects, with emerging research suggesting benefits for anxiety, depression, memory, and cognition. Coriander can contribute nuttiness to a recipe, as well as enhancing the subtle flavors of mild vegetables, rice and pastas. Coriander contributes too many spice blends, including those for curries and stews.

If you would like to create your own healthy seasoning mixes, you might consider an anti-inflammatory seasoning mix, combining 2 tablespoons ground turmeric, 2 tablespoons ground cinnamon, 2 tablespoons ground ginger, 2 tablespoons ground nutmeg, 1 tablespoon ground clove or an anti-bacterial seasoning mix, combining 1 tablespoons dried oregano,1 tablespoon dried basil, 1 tablespoon dried thyme, 1 tablespoon dried rosemary, 1 tablespoon dried marjoram, 1 tablespoon dried parsley Mix either combo together and store in an airtight container.

Use for soups, broths, added to cooking water for rice, pasta or grains or hard-boiled eggs, used as part of the seasoning or marinade for poultry, seafood, potatoes or fresh or frozen corn on the cob.

Seasoning can play a dual role on the menu, enhancing both taste and health. Shop your spice rack for interesting ways to create tasty “food as beneficial medicine” menus.

Please email the author at foodprof2@gmail.com with ideas for future columns or for health or nutrition questions.