The Spice of Life
Today we discuss herbs and spices, those delightfully delectable delicacies that dress up any dish with a dash of regional flair (three times fast!). Italian cuisine features oregano and basil. Mexican foods use cumin, cilantro, and paprika. Indian chefs use lots of turmeric, allspice, and cinnamon. And American foods get salt and sugar. Nevermind that last one. After this article, I hope that you'll also consider the many health benefits that come from adding herbs and spices to your meals. Not only can you use them to mask the blandness of yet another bowl of vegetables or turn a mound of shredded pork into delicious carnitas, you can improve your health to boot. After considering these health aspects, you will be able to tailor your eating plan to maximize your exposure to the various herbs and spices available.
Let’s start with a couple definitions. An herb is "a flowering plant whose stem above ground does not become woody." Examples are basil, oregano, marjoram, and sage. A spice is "any of a class of pungent or aromatic substances of vegetable origin, as pepper, cinnamon, or cloves, used as seasoning, preservatives, etc." Spices come from the bark, root, buds, seeds, berry, or fruit of tropical plants and seeds. Examples of each are cinnamon, ginger, cloves, yellow mustard, black pepper, and allspice, respectively. Herbs can be used either fresh or dried, whereas spices are typically ground into a powder.
The first written evidence of spice use comes from the Middle East around 5000BC; prehistoric sites in Iraq show use of herbs like yarrow as early as 60,000 years ago. Originally used to mask the "off" flavors of spoiled foods, such as meat from the hunt that wasn't consumed immediately, spices have a long and revered history of use in medicines, cosmetics, and scents as well. And as you would expect of humans, we've even found that spices such as nutmeg can be used as recreational drugs! Unfortunately, around 1850, the importance of spices decreased and sugar became the flavor of choice, food fashions that continue to this day.
So valuable were they, spices were the cause of numerous wars during the race to control the spice trade of the 15th to 17th centuries and the race to discover spice-rich lands led to the discovery of many new worlds. The British, Portugese, Spanish, French, and Dutch all raced for monopolistic control of the major spice regions of India, Brazil, Central and South America, the Philippines, Africa, and Indonesia. Nineteenth century trading of spices with the Orient produced America's first millionaires. The Dutch actually traded away what became Manhattan for an island in the nutmeg growing area of the Banda archipelago, a decision that is no doubt regretted to this day. One would be hard-pressed to find a food item that has so contributed to the course of history, delivering immense amounts of wealth to empires and individuals. If you think of one, I bet you wouldn't season a steak with it.
As you’ll see, herbs and spices were held in high esteem many millennia ago. Today we consider them to be flavorings only and acquiring them is as simple as picking them up at your local produce market or grocery store. Only a few hundred years ago, they were thought to be magical by some cultures. From love potions to aphrodisiacs, civilization brought about all kinds of new uses for these “magical” plants. Eventually, herbs became associated with witchcraft as Europeans in the 1600’s conducted witch-hunts, searching for those using them. As medicines were invented, science pushed herbalists to “quack” status. In recent years, we have seen a revival of interest in herbal remedies and we now possess the scientific knowledge to prove (or disprove) the hype surrounding many of our favorite herbs and spices.
Numerous herbs and spices have become so ubiquitous that we use them as foods, rather than as spices. For instance, onions and chives are both of the genus allium, which includes garlic and shallots. Radish, daikon, and watercress are used in salads, and chilis are in all salsas and numerous other recipes. While some of these are technically fruits or vegetables, they have been used historically in quantities insignificant nutritionally, but sufficient for flavoring.
Time to spice things up a bit (pun very intended!) and discuss the health benefits of the numerous common herbs and spices and probably a few not-so-common ones.
Black Pepper
Herb Name: Piper nigrum
Part of Plant Used: Berries
Botanical Origin: India
History and Folk Use: The common peppercorn was once used as currency with landlords receiving a "peppercorn rent" and was also offered to the gods as a sacred offering. Pepper was likely the catalyst of the spice trade.
Known Active Ingredients: Piperine
Modern Indications: Pepper is known to alert the stomach to increase hydrochloric acid production, resulting in improved digestion. Likely owing to its stimulation of hydrochloric acid, which can also aid with heartburn and indigestion, pepper is known as a carminative, a substance that helps prevent formation of intestinal gas. As if this little ball of flavor isn't good enough already, the lowly peppercorn also improves the health of your digestive tract with its antibacterial and antioxidant effects. And the cherry on top is that the skin of the peppercorn stimulates the breakdown of fat cells.
Cinnamon
Herb Name: Cinnamomum zeylanicum Blume
Part of Plant Used: Bark
Botanical Origin: Egypt
History and Folk Use: One of the oldest spices known to man, cinnamon is featured in the Bible and was used in Ancient Egypt as a beverage flavoring, medicine, and embalming agent. Cinnamon was so highly prized that it was more precious than gold and it was one of the first commodities traded between the Near East and Europe.
Known Active Ingredients: cinnamaldehyde, cinnamyl acetate, cinnamyl alcohol
Modern Indications: Cinnamaldehyde has anti-clotting properties, which helps prevent unwanted clumping of the platelets. It also blocks the release of arachidonic acid and thromboxane 42, which also puts it in the anti-inflammatory category. Cinnamon has anti-microbial properties, namely its ability to stop the growth of Candida. Yeasts that are resistant to the action of commonly used anti-fungals have been stopped by cinnamon extracts. There is also evidence that this property lends cinnamon to being used as a preservative. The smell of cinnamon has also been shown to improve brain function, so take a whiff. And finally, the property that nutrition geeks such as ourselves have discussed recently, cinnamon has the ability to control blood sugar. It improves insulin sensitivity, helping to clear the high blood sugar of diabetics.
Garlic
Herb Name: allium vineale
Part of Plant Used: Entire vegetable
Botanical Origin: Central Asia
History and Folk Use: Garlic was once thought to bring good luck, protect against evil, and keep vampires away. In Ancient Egypt, garlic was placed in the tombs of pharaohs and used to enhance endurance and strength of the slaves that built the Pyramids. Greeks and Romans also recognized the strength-enhancing qualities of garlic, giving it to their athletes and soldiers.
Known Active Ingredients: Allicin, Diallyl sulfides, ajeone
Modern Indications: The bane of every vampire’s existence has become the herb du jour for its health properties. Allicin, one of two main active compounds in garlic, is a sulfur-bearing compound that is released when the interior of a clove is exposed to air. Diallyl sulfides are purported to boost the immune system, while allicin is noted to be an anti-bacterial, anti-fungal, and antioxidant compound. For those that worry about such things, garlic has shown the ability to lower cholesterol by 4-6% in studies. Beyond that, ajeone has been found to slow blood clotting and some research has also found garlic to be beneficial for lowering cancer risk (although large-scale studies are lacking). Unlike allicin, diallyl sulfides survive cooking; however, in similar fashion diallyl sufides are only activated when exposed to air.
Precautions: Over-consumption of garlic (especially raw) can cause irritation of, and possible damage to, the digestive tract. Over-consumption also tends to make your breath smell and can cause a garlicy smell to the body.
Cumin
Herb Name: Cuminum cyminum
Part of Plant Used: Seeds
Botanical Origin: Egypt
History and Folk Use: The Bible makes mention of the spice in both soup and bread. It likely came into such favor due to the high price of pepper and the viability of cumin as an alternative. It was even used to pay tithes to priests and Egyptian pharaohs were mummified with cumin. Also, some Arab cultures have regarded cumin as an aphrodisiac, using a paste of ground cumin, pepper, and honey. I guess I have no more need for this Spanish Fly. Cumin has the ability to give a pallid complexion, which Greek and Roman students used to try to convince their teachers that they had pulled all-nighters.
Modern Indications: The darling of Indian, Middle Eastern, and Mexican cooking – the cumin seed – is well known for its distinct nutty-peppery flavor. Its great iron content, coupled with a good manganese content, helps to improve energy and metabolism and cumin is yet another spice that is known to improve digestion. Studies have shown that cumin stimulates the pancreas to secrete the enzymes necessary for digestion and assimilation. Further, cumin has some excellent anti-oxidant properties and a study has shown that it protected lab animals from developing cancerous stomach and liver tumors.
The Encyclopedia of Spices also lists some really cool medicinal properties. Cumin is claimed to increase lactation and help with morning sickness. It is also claimed as treatment for Carpal Tunnel Syndrome, diarrhea, flatulence, colic, breast and testicular swelling and indigestion. And for the ladies, if cancer prevention and gas relief isn’t enough, this wonder spice shows promise as a natural way of increasing breast size. Your guess is as good as mine is on the workings of that mechanism.
Paprika
Herb Name: Capsicum annuum var. angulosum mill.
Part of Plant Used: Fruit, dehydrated and ground
Botanical Origin: Mexico
History and Folk Use: Here’s a fun bit of trivia: paprika is added to the feed of flamingos at the zoo to give them their bright pink coloration. That could make for an interesting parlor trick.
Known Active Ingredients: capsaicin
Modern Indications: One thing is for sure; paprika has a tough act to follow with cumin and all of its breast enhancement and aphrodisiac properties. It ranges in color from yellow to bright red and surprisingly, the lighter the color, the hotter the spice. Paprika releases its flavor when exposed to heat, but cooking for too long will cause a complete loss of flavor. We all know that bell peppers are high in vitamin C, and that concentration only increases through the drying process. Paprika also increases saliva production and aids digestion by normalizing stomach acid. It has been shown to improve blood pressure and to serve as a blood-thinning agent. And then there’s the capsaicin, which has anti-inflammatory and antioxidant effects that may also help protect you from cancer.
Precautions: Paprika comes from the bell pepper and is therefore of nightshade origin. Those seeking to avoid nightshade should avoid paprika.
Oregano
Herb Name: Origanum vulgare
Part of Plant Used: Leaves
Botanical Origin: Northern Europe
History and Folk Use: Greek and Roman brides and grooms were crowned with a laurel of oregano due to its role as a symbol of joy and happiness.
Known Active Ingredients: Phenolic acid: rosmarinic acid; Volatile oils: thymol, carvacrol
Modern Indications: Oregano has such a good health profile that you can actually purchase “Oil of Oregano.” The two volatile oils are known to inhibit the growth of bacteria responsible for infections of the bones, joints, and gastrointestinal, urinary, and respiratory tracts, along with pus-forming infections, such as boils and styes. One of these bacteria, Staphylococcus aureus, can cause serious illnesses like pneumonia, meningitis, and Toxic Shock Syndrome. Oregano has actually been found by Mexican researchers to be more effective than drugs at treating infection by certain intestinal parasites. This herb is also a nice source of antioxidants, the active phytonutrients being thymol and rosmarinic acid. The USDA has found that gram for gram, oregano has the highest antioxidant activity of 27 herbs and actually has 4 times the antioxidants of blueberries, the antioxidant love of the nutrition community. It is also a stronger antioxidant than the synthetic BHT and BHA that are commonly added to foods.
Basil
Herb Name: Ocimum basilicum
Part of Plant Used: Leaves
Botanical Origin: India, Asia, and Africa
History and Folk Use: A cousin of peppermint, basil takes its name from Greek – the word “basilikohn,” meaning “royal,” reflecting the high regard that this herb held. It was a symbol of hospitality in India and of love in Italy.
Known Active Ingredients: Flavonoids: orientin, vicenin; Volatile oils: estragole, eugenol, limonene, others
Modern Indications: Although best known for its use in Italian foods, basil is also heavily used in Thai, Vietnamese, and Laotian cuisine. The flavonoids orientin and vicenin are of particular interest to researchers. These flavonoids have been found to protect the chromosomes against radiation and oxygen-based damage. The volatile oils in basil have potent anti-bacterial properties and, similar to oregano, make basil better at bacterial-inhibition than commonly used antibiotics. E.Coli 0157:H7 (the one in the press of late) is just one of the numerous bacteria that this herb is effective at limiting, some of which have developed resistance to antibiotics. Eugenol blocks the enzyme cyclooxygenase (COX), which is the same enzyme that medications like aspirin, acetaminophen, and ibuprofen block, qualifying basil as an anti-inflammatory. It contains beta-carotene, which helps to protect cells against free radical damage and staves off oxidation of blood cholesterol.
Thyme
Herb Name: Thymus vulgaris
Part of Plant Used: Leaves
Botanical Origin: Asia, Southern Europe, Mediterranean
History and Folk Use: Ancient Egyptians used thyme oil in their embalming process while the Greeks burned it as incense in their sacred temples.
Known Active Ingredients: Flavonoids: apigenin, naringenin, luteolin, thymonin; Volatile oils: carvacolo, borneol, geraniol, thymol
Modern Indications: Thyme oil has long been used as a mouthwash and topical agent, lending to its antiseptic properties, and in natural medicine for help with chest and respiratory issues like chest congestion and bronchitis. Thymol in particular has been shown in rat studies to increase the percentage of DHA in cell membranes, particularly the brain, kidney, and heart. The research has shown supplementation with thyme to be most beneficial when introduced early in life, so you old folks are out of luck, but your kids can still benefit. The flavonoids contribute greatly to its antioxidant capacity and the volatile oils once again show anti-bacterial properties against some particularly nasty bacteria, namely against those responsible for shigella and the same illnesses oregano protects against. Research actually shows that both thyme and basil can decontaminate foods that have been contaminated.
Bonus: About.com recommends brewing a cup of thyme tea and spraying it around your doors with a plant mister to repel insects.
Rosemary
Herb Name: Rosmarinus officinalis
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Rosemary too was used as an incense in ye olden days and held a reputation as a memory enhancer and a symbol of love and fidelity. This herb was used in all types of ceremonies, from weddings and funerals to banquets and religious ceremonies. Rosemary was even used in magic spells, which is rather odd considering that the Spanish considered it to be a safeguard against witches and evil.
Modern Indications: Once again, we have an herb with some excellent health properties. Like the volatile oils of other herbs, Oil of Rosemary is considered a carminitive and nervine, stimulating digestion and helping the nervous system, respectively. Because rosemary stimulates the brain and nervous system, some say that it can cure headaches. If you combine dried rosemary leaves and flowers with borax, then use the mixture as a shampoo, you may be able to avoid Rogaine as rosemary is touted for its ability to stimulate the hair-bulbs. Rosemary Wine, made by pouring white wine over chopped green sprigs and straining after a few days, supposedly helps with a weak heart palpitation and stimulates the kidneys as well. Other infusions – Hungary water, Rosemary Tea – are claimed to help with gout, colic, headaches, and nervous diseases. You can also smoke Rosemary and Coltsfoot together to help with asthma. That brings new meaning to “smoking some herb.”
Bonus: I just can’t resist making you read this: “From the Grete Herbal: 'ROSEMARY. - For weyknesse of ye brayne. Against weyknesse of the brayne and coldenesse thereof, sethe rosemaria in wyne and lete the pacyent receye the smoke at his nose and keep his heed warme.'” Wasn’t that fun?
Parsley
Herb Name: Petroselinum crispum
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Winners of Greek athletic contests and the tombs of the deceased were adorned with parsley. Originally used medicinally, it is unknown when parsley began to be consumed as a food.
Known Active Ingredients: Flavonoids: apiin, apigenin, crisoeriol, luteolin; Volatile oils: myristicin, limonene, eugenol, alpha-thujene
Modern Indications: The health benefits of parsley owe to its volatile oils and flavonoids. One particular volatile oil, myristicin, has been shown to inhibit tumor growth in animal studies. This oil activates the enzyme glutathione-S-tranferase, which helps glutathione attach to oxidized molecules. The action of these volatile oils qualifies parsley as a “chemoprotective” food; that is to say that parsley can protect against certain carcinogens. The flavonoids in this herb function as antioxidants and parsley is a rich source of folic acid, vitamin A and vitamin C. Parsley is also noted for its palate and breath cleansing abilities. So, the best thing you do when you go out to eat may be eating the garnish on your plate.
Precautions: Parsley contains measurable amounts of oxalates, which can cause health problems if they become too concentrated in body fluids. Those with existing and untreated kidney or gallbladder problems may want to avoid parsley. While the risk of calcium absorption impairment is minor according to peer-reviewed research, consult your physician.
Sage
Herb Name: Salvia officinallis
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Sage has one of the longest histories of medicinal use of any herb. The scientific name of this herb is actually derived from the Latin word for “saved,” salvere. The Romans had a special sage gathering ceremony. Arab physicians believed that it promoted immortality and Europeans in the 14th century used it to keep witchcraft at bay. In fact, sage is so awesome, it even took home the esteemed title of “Herb of the Year” in 2001. Which leads me to wonder, “who votes on this stuff?”
Known Active Ingredients: Flavonoids: apigenin, diosmetin, luteolin; Phenolic acid: rosmarinic acid; Antioxidant enzymes: superoxide dismutase, peroxidase
Modern Indications: One of the phenolic acids in sage, rosmarinic acid, is noted for its ability to improve the concentration of inflammatory messengers such as leukotriene B4. This acid is readily absorbed from the GI tract and functions as an antioxidant. This herb is excellent for staving off oxygen-based damage to cells. Sage is even recommended for maintenance of conditions like rheumatoid arthritis, bronchitis, and atherosclerosis. A 2003 study proved that the ancient herbalists were right: sage is an excellent memory enhancer. Compounds from the root of Chinese sage have been shown to inhibit the action of a prime actor in Alzheimer’s Disease, acetylcholinesterase (AchE). Never underestimate the power of the food conglomerates to make a buck off of something either. Several are experimenting with using sage as an additive to cooking oils to stave off rancidity due to its antioxidants.
Coriander/Cilantro
Herb Name: Coriandrum sativum
Part of Plant Used: Leaves (coriander), seeds (cilantro)
Botanical Origin: Mediterranean, Middle East
History and Folk Use: Considered both an herb and a spice, coriander has been used for some 7000 years. Hippocrates, the Father of Medicine, used coriander as an aromatic stimulant as well as for other medicinal purposes. The Old Testament even makes mention of coriander.
Known Active Ingredients: dodecenal; Phytonutrients: carvone, geraniol, camphor, linalool; Flavonoids: quercitin, kaempferol, rhamnetin, epigenin; Phenolic acid: caffeic, chlorogenic acid
Modern Indications: Coriander emerges from this analysis as a wonder herb/spice. Studies on mice have confirmed that it helps stimulate the release of insulin to lower blood sugar, reduces the amount of lipid peroxidation in the blood, and lowers LDL cholesterol while increasing HDL. Research suggests that the volatile oils in cilantro have antimicrobial properties. Dodecenal has been shown to be twice as effective at killing Salmonella as common antibiotics. Eight other antibiotic compounds have been isolated from this herb too. Some herbalists and natural health practitioners claim that cilantro can chelate heavy metals like aluminum and mercury from the body. Dr. Yoshiaki Omura found that some patients secreted more of these toxic metals following a Chinese soup containing cilantro. Cilantro can be made into a delicious pesto by combining it with garlic, olive oil, and almonds. The full recipe is here.
Turmeric
Herb Name: Curcuma domestica Loir.
Part of Plant Used: Root
Botanical Origin: Indonesia, Southern India
History and Folk Use: While turmeric has been around for over 5000 years, Europeans have only known of it since the 13th century. It has been used heavily throughout its history as a condiment, healing remedy, and textile dye, owing to its bright yellow-orange color. In fact, its bright coloration is what you see when you douse your grassfed beef burger with mustard at a picnic. Chinese and Indian doctors have used this potent “medicine” to treat diseases ranging from flatulence to toothaches; even bloody urine is apparently no match for turmeric.
Known Active Ingredients: curcumin
Modern Indications: Curcumin is both the pigment and the main pharmacological agent in turmeric. A quick Pubmed search turns up 170 hits for curcumin with studies on the effects of Alzheimer’s Disease, cancer, cell apoptosis, and many others. Curcumin alone has been shown to be as effective an anti-inflammatory as hydrocortisone, without the side effects like ulcers, intestinal bleeding, and decreased white blood cell count. And curcumin is only one of several anti-inflammatory agents in this spice. One mouse study showed curcumin to be effective against Irritable Bowel Syndrome (IBS) by reducing the effects of mucosal and intestinal wall changes. Researchers believe that curcumin is not only an antioxidant but has the ability to inhibit a major inflammatory agent, known as NF kappa-B, which activates the tumor-growth promoters TNF, COX-2, and IL-6. These same anti-inflammatory and antioxidant agents are helpful for those suffering from arthritis. Curcumin’s ability to correct the genetic defect responsible for cystic fibrosis, known as DeltaF508, has shown some promise in early research studies.
This compound also has effects on breast, lung, prostate, and colon cancer. It destroys cancerous cells, inhibits the synthesis of a tumor-forming protein, and prevents the development of blood supply necessary for tumor growth. Curcumin can actually slow the proliferation of breast cancer cells (in mice, of course) and possibly other types of tumors. Apparently, it shuts down the transcription factors necessary for the tumor to grow. Studies are now looking at curcumin’s chemoprotective and therapeutic abilities against multiple myeloma and pancreatic cancer, as well as oral cancer. Curcumin can team up with either a compound from onions (quercetin) or one from cruciferous vegetables (phenethyl isothiocyanate) to give a 1-2 punch against precancerous polyps and prostate cancer, respectively.
I could go on for days as curcumin been researched extensively. Reduced risk of childhood leukemia, improved liver function, cardiovascular protection, and numerous ways of protecting against Alzheimer’s are all attributed to curcumin. Unfortunately, there appears to have been little research on any of the components of turmeric other than curcumin. But with the exciting benefits and potential of this compound and the exotic flavor of turmeric, it is a solid addition to any diet. The real beauty of the studies is that the effective dose, at least for treatment of IBS, can be found in 0.25% of the amount of turmeric found in curries. All I know is that sage, in all of its “Herb of the Year” glory, looks like a chump compared to turmeric.
Ginger
Herb Name: Zingiber officinale Rosc.
Part of Plant Used: Root
Botanical Origin: Southeastern Asia
History and Folk Use: After its introduction to Europe the Spanish introduced it to the West Indies, Mexico, and South America in hopes of increasing supply and mitigating shipping costs.
Known Active Ingredients: gingerols
Modern Indications: Herbal practitioners regard ginger as both a carminative and an intestinal spasmolytic, a substance that relaxes and soothes the intestinal tract. This root has an impressive resume when it comes to gastrointestinal relief – numerous double-blind studies have shown it to have great effect on motion sickness and one showed it to be superior to Dramamine, affecting all motion sickness symptoms from dizziness to vomiting. This anti-vomiting action can even help with the nausea and vomiting of pregnancy without the possible side effects of birth defects that come with anti-vomiting drugs. Beyond that, ginger contains anti-inflammatory compounds called gingerols that may explain why ginger-eaters experience alleviation of their osteoarthritis and rheumatoid arthritis. Free radical protection is offered by 6-gingerol, which inhibits the production of nitrous oxide. These same gingerols, which provide ginger’s distinctive flavor, have shown promise in mouse studies of inhibiting colorectal and ovarian cancer growth.
Nutmeg
Herb Name: Myristica fragrans Houtt.
Part of Plant Used: Seed
Botanical Origin: Spice Islands, New Guinea
History and Folk Use: The nutmeg apple, produced by a 66 foot tall tree, is not actually eaten; it is only cultivated for the seed and the aril surrounding the seed, which are ground into the spices nutmeg and mace, respectively. In the Middle Ages, this was a prized and costly spice with some dispute as to whether it was used by Roman priests as incense. Folks in Elizabethan times thought nutmeg could ward off the plague and Connecticut’s nickname “The Nutmeg State” comes from a legend of shady traders whittling nutmeg from wood.
Modern Indications: Besides being a darned tasty addition to pies and cookies, nutmeg soothes the digestive system and lowers blood pressure. You can also combine it with massage oil to relieve pain and inflammation in the joints. Diarrhea and toothaches are also no match for nutmeg and it stimulates the cardiovascular system, promotes concentration, and kicks up the liver’s toxin-removal. The good news is that extremely small quantities of nutmeg do the trick. For instance, it is advised to add three pinches to a glass of milk for diarrhea relief. A single pinch in some peppermint tea or a sprinkle over 1 tablespoon of honey is said to relieve an upset stomach.
Precautions: And now for the fun part: nutmeg can be used as a hallucinogen. Amounts of around 1 gram are said to produce mild hallucinations, visual distortions, and mild euphoria. Tests have shown that large quantities of nutmeg take on a chemical makeup similar to MDMA (street name: ecstasy). Use of nutmeg as a recreational drug hasn’t really caught on though for many reasons, not the least of which is likely the pungent flavor. Beyond that, there are painful side effects, the risk of Nutmeg Psychosis, and the fact that effects can linger for three days. Talk about a bad trip.
Cayenne Pepper
Herb Name: Capsicum annuum
Part of Plant Used: Fruit
Botanical Origin: South America
History and Folk Use: For over 7,000 years, Central and South American cultures have been using this spicy spice. The rest of the world had to wait until the 15th century to experience the pleasure that is pepper-induced pain. Columbus introduced them to Europe, where they were substituted in place of black pepper, which as you’ll recall if you’re still awake was quite expensive. Cayenne moved on to bigger and better things however, becoming part of some “patented formulas” sold in multi-level marketing programs in the 1800’s.
Known Active Ingredients: 8-methyul-N-vanillyl-6-nonenamide (or capsaicin if you’re lazy)
Modern Indications: Capsaicin is the compound of choice in peppers, promoting pain relief, enhanced metabolism, and cardiovascular benefits. Capsaicin has the ability to inhibit substance P, which is a neuropeptide associated with inflammation. It also causes secretions that clear mucous from congested nose and lungs, so cayenne tea is recommended during cold and flu season. That doesn’t sound like a wholly pleasurable beverage, but sometimes the ends justify the means. Capsaicin actually works faster than the similar compound found in cold medicines. Chili peppers are also great sources of pro-vitamin A carotenoids like beta-carotene. This high vitamin A content helps to protect the mucous membranes of the nose, lungs, intestines, and urinary tract. This mucous is the first line of defense against pathogens, qualifying capsaicin as an immune booster. Cluster headaches, which seem to be a migraine on steroids from what I can gather, osteoarthritis pain, and psoriasis pain are all alleviated by treatment with a topical application of capsaicin, the drawback being a burning sensation at the site of application. Finally, the chili pepper family has the ability to lower cholesterol and triglyceride levels and reduce platelet aggregation.
Precautions: Cayenne comes from the chili pepper family and is therefore of nightshade origin. Those seeking to avoid nightshade should avoid cayenne.
Bonus: One very exciting recent study found that Type I diabetic mice were actually cured of their diabetes with an injection of capsaicin. Note that this is the autoimmune type, not the lifestyle related type. And the next time someone tells you that hot sauce or other pepper containing concoctions are going to “rot your stomach”, politely inform them that studies have shown that cayenne is actually protective of the gut mucosa.
Cloves
Herb Name: Syzygium aromaticum
Part of Plant Used: Unopened flower buds
Botanical Origin: Spice Islands
History and Folk Use: A clove resembles a tiny nail. In fact, the English name “clove” is derived from the Latin word “clavus,” meaning nail. Cloves have been used for over 2,000 years in Asia. They were used by the Chinese as breath fresheners and they have also been used to mask the flavor of poorly preserved foods.
Known Active Ingredients: beta-caryophyllene; Volatile oils: eugenol; Flavonoids: kaempferol, rhamnetin
Modern Indications: If you’ve ever undergone major dental work, you have probably used cloves, or rather extracts from cloves. Eugenol, the same volatile oil in basil and other herbs, is used in root canals and other dental procedures due to its effect as a mild anaesthetic and anti-bacterial agent. The eugenol from cloves also has been shown to offer protection against industrial pollutants like carbon tetrachloride, a former refrigerant and dry cleaning solution that has been mostly abandoned; digestive tract cancers; and inflammation of the joints. As with most of the other herbs and spices that we’ve looked at, this one has anti-inflammatory properties. Finally, two major flavonoids, kaempferol and rhamnetin, add to the anti-inflammatory and antioxidant abilities of cloves.
Dill
Herb Name: Anethum graveolens
Part of Plant Used: Leaves and seeds
Botanical Origin: Southern Russia, Western Africa, Mediterranean
History and Folk Use: The Norse word “dilla,” meaning, “to lull,” gives the herb its name. It’s likely that this name was chosen due to dill’s historical use as a carminative and for insomnia relief. The Greek and Roman cultures prized dill as a sign of wealth, some of their head honchos putting it out for dinner guests to relieve their discomfort if they were to overindulge, and both the Bible and ancient Egyptian writings make mention of it. Hippocrates made use of it medicinally in a recipe for cleaning the mouth and soldiers would rub dill on their wounds to promote healing.
Known Active Ingredients: Monoterpenes: carvone, limonene, anethofuran; Flavonoids: kaempferol, vicenin; various volatile oils
Modern Indications: It would seem that Hippocrates and the soldiers of yore were onto something. Dill is noted for its anti-bacterial properties, ranking as highly as garlic in that category. In similar fashion as parsley, it confers its chemoprotective abilities to those that choose to consume it. Both dill and parsley are particularly adept at protecting against compounds that are present in the smoke of cigarettes, grills, and incinerators. From this mild herb, we also get a boost in free radical protection. Dill, like parsley, activates glutathione-S-transferase, which helps glutathione clear out free radicals before they damage cells. And the overindulgence of those Greek and Roman dinner guests was relieved by the carminative compound carvone. Dill – it’s not just for pickles anymore.
Mustard Seed
Herb Name: Sinapis alba
Part of Plant Used: Seeds
Botanical Origin: Europe, Asia, Mediterranean
History and Folk Use: One of the most popular spices in America graces our hot dogs and bratwurst, which is probably the reason that it is one of the most popular spices in America. Mustard, from the cruciferous mustard plant, is available in three main varieties: white, brown, and black. Hippocrates used mustard medicinally and the Bible makes mention of it. Used by the Greeks in cooking, it is thought that the Romans were the first to create a paste from the mustard seed, developing the precursor to our modern day mustard. The first known-recorded use of the spice comes from Sanskrit records of 3,000 years ago.
Known Active Ingredients: myrosinase enzymes, Phytonutrients: glucosinolates
Modern Indications: Mustard is from the brassicas family of vegetables, all of which contain compounds known as glucosinolates in plentiful amounts. The mirosinase enzymes in mustard break down these phytochemicals into a substance called isothiocyanates that has been shown to inhibit the growth of exisiting and new cancer cells in the gastrointestinal tract. Containing selenium and magnesium, mustard seeds are thought to be a good source for relief of asthma and rheumatoid arthritis. Magnesium also helps with sleep, migraine frequency, and heart attack for people at risk. A touch of mustard added to your fish will boost the omega-3 content as the spice ranks highly in this nutrient. And like chili peppers, mustard can relieve respiratory congestion. If you are avoiding nightshades, mustard may be a good addition to your spice repertoire. Finally, there’s some really “interesting” stuff out there about mustard seeds and bioenergy fields. I choose to let you explore that on your own. Now get out there and eat a hot dog. The mustard will help to counteract the cancer-causing compounds in that delicious processed “meat.”
Precautions: Mustard seeds contain goitrogens, which can cause problems for people with thyroid problems.
Peppermint
Herb Name: Mentha piperita
Part of Plant Used: Leaves
History and Folk Use: Peppermint is a hybrid of spearmint and water mint with a flavor described as “a cross between pepper and chlorophyll.” What’s really interesting about that is that someone actually knows what chlorophyll tastes like. The Greek story of the herb’s origins is rather amusing. Persephone turned a nymph named Minthe into a plant because her husband Pluto was giving Minthe too much affection. Try as he might, Pluto could not reverse the spell, but he did impart the plant with a wonderful smell so that she would delight the senses. This arousing scent has been used throughout history to clear the air in temples and homes. Middle Eastern hosts still offer mint to their arriving guests as a show of hospitality.
Known Active Ingredients: Phytonutrients: perillyl alcohol; Phenolic acid: rosmarinic acid
Modern Indications: Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia. Randomized clinical trials have shown the ability of the herb to relieve indigestion, dyspepsia, and colonic muscle spasms characteristic of IBS. The menthol contained in the plant is likely responsible for this smooth muscle relaxing ability. Further, peppermint contains perillyl alcohol, a phytonutrient shown in animal studies to stop pancreatic, mammary, liver, colon, skin, and lung tumors. As with so many other herbs, this one is also quite adept at stopping numerous bacteria, such as H. pylori, E. coli 0157:H7, and antibiotic-resistant bacteria. Along with being very high in vitamins, peppermint also contains rosmarinic acid, which if you’ll recall from the discussions of oregano and sage, has inhibitory effects on leukotrienes. This acid also stimulates the release of prostacyclins that help to keep airways open.
Go Forth and Be Spicy
Herbs and spices have been used throughout thousands of generations of human history. Many of the compounds in these delicious flavorings have influenced the drugs that so many people readily consume for their ills. Why not get it straight from the source in a natural form, with all of the vitamins and minerals that come from eating plants? We’ve covered many of the most common spices and probably a few that aren’t used very often. There are dozens of herbs and spices that I’ve left out and it’s quite likely that they have some beneficial properties as well. Dietician Marcia Herrin says, "Practically every herb and spice that's been studied has some health benefit." As you can see, even common herbs and spices represent an amazing opportunity to introduce more healthful ingredients into your lifestyle.
One very easy way to introduce a plethora of herbs and spices into your diet is through the use of spice mixes such as curry powder and garam masala, both of Indian influence, and chili powder. The well-known spice mixture curry powder is actually virtually unknown in India. It is an English creation designed to approximate the taste of Indian food. Indian cooks are more precise in their use of herbs and spices, whereas we tend to use the same blend for everything. Regardless, in most curry powders you’ll find coriander (cilantro), turmeric, cumin, and fenugreek, along with some combination of ginger, garlic, fennel, clove, mustard, cardamom, nutmeg, cinnamon, and black pepper. There are a number of different curry powders, each containing different quantities of the above ingredients, but overall, curry powder gives quite a bang for the buck. Garam masala is comprised of some combination of cinnamon, cumin, cloves, nutmeg, cardamom, fennel, ginger, coriander, and bay leaves. Scotty Hagnas had an “Indian Cooking” edition of his column in Issue 16 of the Performance Menu.
Chili powder is another way to easily add flavor to your food without requiring in-depth knowledge of spice and food combinations. Most chili powders contain cayenne and other chilis, cumin, coriander, paprika, cloves or allspice, and oregano. As with curry powder, you’ll find some variation from brand to brand, but they are simply variations on a theme.
Dried herbs and spices should be stored in airtight glass containers in a cool, dark, dry place. Their shelf life varies, but most should be replaced if not used within six to twelve months. Experiment to find flavors that you like. Use conservatively; you can always add more, but once you add too much, it’s hard to compensate for the over-seasoning. As with vegetables, fresh is best, but if it's a choice between dried herbs and spices or none, use the dried. They will still retain some beneficial qualities and as we saw with cayenne, the drying process may concentrate some nutrients. Research has noted that the nutrients in herbs and spices are absorbed more readily in the presence of fat, so a bit of olive oil will help.
Be creative and experimental. With herbs such as basil, you can do some inventive things with the fresh herb by freezing it in ice cubes made with either broth or water. These cubes can then be added as you cook. World’s Healthiest Foods has a recipe helper that allows you to pick your ingredients and find recipes. If we ask nicely, maybe Scotty can whip up a Miracle Casserole using every herb and spice on this list in the perfect quantities to cure you of that funny smell you have and your Athlete’s Foot.
And go easy on the nutmeg. Maybe I shouldn't have told you about its hallucinogenic properties.
References
http://dictionary.reference.com/browse/herb
http://dictionary.reference.com/browse/spice
http://unitproj1.library.ucla.edu/biomed/spice/index.cfm?spicefilename=whatisaspice.txt&itemsuppress=yes&displayswitch=0
http://www.herbsocietynashville.org/gardening.htm
http://unitproj1.library.ucla.edu/biomed/spice/index.cfm?spicefilename=Culinary.txt&itemsuppress=yes&displayswitch=0
http://en.wikipedia.org/wiki/Spices
http://www.samsonssecret.com/ingredients/history.html
http://www.templespice.com/history-of-spice.asp
http://unitproj1.library.ucla.edu/biomed/spice/index.cfm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=74
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http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68
http://www.lifescript.com/channels/food_nutrition/Nutrition_Tips/garlic_power.asp?page=2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91
http://www.theepicentre.com/Spices/cumin.html
http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&artid=291425
http://www.all-creatures.org/health/paprika.html
http://www.fitnessmagazine.com/fitness/story.jhtml?storyid=/templatedata/fitness/story/data/1145306552612.xml&catref=ftn18
http://textbookofbacteriology.net/pseudomonas.html
http://textbookofbacteriology.net/staph.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=73
http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&rendertype=abstract&artid=520903
http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&rendertype=abstract&artid=1317381
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=85
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=77
http://homecooking.about.com/library/weekly/aa012599.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=75
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http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100
http://www.kitchendoctor.com/articles/cilantro.html
http://www.ncl.ac.uk/medplant/about_mprc/My%20Webs/Sage/S.%20lavandulaefoila/young_volunteers.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=76
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
http://www.medpagetoday.com/Rheumatology/Arthritis/dh/4394
http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&rendertype=abstract&artid=1257534
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
http://en.wikipedia.org/wiki/Nutmeg
http://wiwi.essortment.com/therapeuticnutm_rvra.htm
http://www.samsonssecret.com/botanical/cayenne.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=140
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http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102
http://www.newstarget.com/015876.html
Let’s start with a couple definitions. An herb is "a flowering plant whose stem above ground does not become woody." Examples are basil, oregano, marjoram, and sage. A spice is "any of a class of pungent or aromatic substances of vegetable origin, as pepper, cinnamon, or cloves, used as seasoning, preservatives, etc." Spices come from the bark, root, buds, seeds, berry, or fruit of tropical plants and seeds. Examples of each are cinnamon, ginger, cloves, yellow mustard, black pepper, and allspice, respectively. Herbs can be used either fresh or dried, whereas spices are typically ground into a powder.
The first written evidence of spice use comes from the Middle East around 5000BC; prehistoric sites in Iraq show use of herbs like yarrow as early as 60,000 years ago. Originally used to mask the "off" flavors of spoiled foods, such as meat from the hunt that wasn't consumed immediately, spices have a long and revered history of use in medicines, cosmetics, and scents as well. And as you would expect of humans, we've even found that spices such as nutmeg can be used as recreational drugs! Unfortunately, around 1850, the importance of spices decreased and sugar became the flavor of choice, food fashions that continue to this day.
So valuable were they, spices were the cause of numerous wars during the race to control the spice trade of the 15th to 17th centuries and the race to discover spice-rich lands led to the discovery of many new worlds. The British, Portugese, Spanish, French, and Dutch all raced for monopolistic control of the major spice regions of India, Brazil, Central and South America, the Philippines, Africa, and Indonesia. Nineteenth century trading of spices with the Orient produced America's first millionaires. The Dutch actually traded away what became Manhattan for an island in the nutmeg growing area of the Banda archipelago, a decision that is no doubt regretted to this day. One would be hard-pressed to find a food item that has so contributed to the course of history, delivering immense amounts of wealth to empires and individuals. If you think of one, I bet you wouldn't season a steak with it.
As you’ll see, herbs and spices were held in high esteem many millennia ago. Today we consider them to be flavorings only and acquiring them is as simple as picking them up at your local produce market or grocery store. Only a few hundred years ago, they were thought to be magical by some cultures. From love potions to aphrodisiacs, civilization brought about all kinds of new uses for these “magical” plants. Eventually, herbs became associated with witchcraft as Europeans in the 1600’s conducted witch-hunts, searching for those using them. As medicines were invented, science pushed herbalists to “quack” status. In recent years, we have seen a revival of interest in herbal remedies and we now possess the scientific knowledge to prove (or disprove) the hype surrounding many of our favorite herbs and spices.
Numerous herbs and spices have become so ubiquitous that we use them as foods, rather than as spices. For instance, onions and chives are both of the genus allium, which includes garlic and shallots. Radish, daikon, and watercress are used in salads, and chilis are in all salsas and numerous other recipes. While some of these are technically fruits or vegetables, they have been used historically in quantities insignificant nutritionally, but sufficient for flavoring.
Time to spice things up a bit (pun very intended!) and discuss the health benefits of the numerous common herbs and spices and probably a few not-so-common ones.
Black Pepper
Herb Name: Piper nigrum
Part of Plant Used: Berries
Botanical Origin: India
History and Folk Use: The common peppercorn was once used as currency with landlords receiving a "peppercorn rent" and was also offered to the gods as a sacred offering. Pepper was likely the catalyst of the spice trade.
Known Active Ingredients: Piperine
Modern Indications: Pepper is known to alert the stomach to increase hydrochloric acid production, resulting in improved digestion. Likely owing to its stimulation of hydrochloric acid, which can also aid with heartburn and indigestion, pepper is known as a carminative, a substance that helps prevent formation of intestinal gas. As if this little ball of flavor isn't good enough already, the lowly peppercorn also improves the health of your digestive tract with its antibacterial and antioxidant effects. And the cherry on top is that the skin of the peppercorn stimulates the breakdown of fat cells.
Cinnamon
Herb Name: Cinnamomum zeylanicum Blume
Part of Plant Used: Bark
Botanical Origin: Egypt
History and Folk Use: One of the oldest spices known to man, cinnamon is featured in the Bible and was used in Ancient Egypt as a beverage flavoring, medicine, and embalming agent. Cinnamon was so highly prized that it was more precious than gold and it was one of the first commodities traded between the Near East and Europe.
Known Active Ingredients: cinnamaldehyde, cinnamyl acetate, cinnamyl alcohol
Modern Indications: Cinnamaldehyde has anti-clotting properties, which helps prevent unwanted clumping of the platelets. It also blocks the release of arachidonic acid and thromboxane 42, which also puts it in the anti-inflammatory category. Cinnamon has anti-microbial properties, namely its ability to stop the growth of Candida. Yeasts that are resistant to the action of commonly used anti-fungals have been stopped by cinnamon extracts. There is also evidence that this property lends cinnamon to being used as a preservative. The smell of cinnamon has also been shown to improve brain function, so take a whiff. And finally, the property that nutrition geeks such as ourselves have discussed recently, cinnamon has the ability to control blood sugar. It improves insulin sensitivity, helping to clear the high blood sugar of diabetics.
Garlic
Herb Name: allium vineale
Part of Plant Used: Entire vegetable
Botanical Origin: Central Asia
History and Folk Use: Garlic was once thought to bring good luck, protect against evil, and keep vampires away. In Ancient Egypt, garlic was placed in the tombs of pharaohs and used to enhance endurance and strength of the slaves that built the Pyramids. Greeks and Romans also recognized the strength-enhancing qualities of garlic, giving it to their athletes and soldiers.
Known Active Ingredients: Allicin, Diallyl sulfides, ajeone
Modern Indications: The bane of every vampire’s existence has become the herb du jour for its health properties. Allicin, one of two main active compounds in garlic, is a sulfur-bearing compound that is released when the interior of a clove is exposed to air. Diallyl sulfides are purported to boost the immune system, while allicin is noted to be an anti-bacterial, anti-fungal, and antioxidant compound. For those that worry about such things, garlic has shown the ability to lower cholesterol by 4-6% in studies. Beyond that, ajeone has been found to slow blood clotting and some research has also found garlic to be beneficial for lowering cancer risk (although large-scale studies are lacking). Unlike allicin, diallyl sulfides survive cooking; however, in similar fashion diallyl sufides are only activated when exposed to air.
Precautions: Over-consumption of garlic (especially raw) can cause irritation of, and possible damage to, the digestive tract. Over-consumption also tends to make your breath smell and can cause a garlicy smell to the body.
Cumin
Herb Name: Cuminum cyminum
Part of Plant Used: Seeds
Botanical Origin: Egypt
History and Folk Use: The Bible makes mention of the spice in both soup and bread. It likely came into such favor due to the high price of pepper and the viability of cumin as an alternative. It was even used to pay tithes to priests and Egyptian pharaohs were mummified with cumin. Also, some Arab cultures have regarded cumin as an aphrodisiac, using a paste of ground cumin, pepper, and honey. I guess I have no more need for this Spanish Fly. Cumin has the ability to give a pallid complexion, which Greek and Roman students used to try to convince their teachers that they had pulled all-nighters.
Modern Indications: The darling of Indian, Middle Eastern, and Mexican cooking – the cumin seed – is well known for its distinct nutty-peppery flavor. Its great iron content, coupled with a good manganese content, helps to improve energy and metabolism and cumin is yet another spice that is known to improve digestion. Studies have shown that cumin stimulates the pancreas to secrete the enzymes necessary for digestion and assimilation. Further, cumin has some excellent anti-oxidant properties and a study has shown that it protected lab animals from developing cancerous stomach and liver tumors.
The Encyclopedia of Spices also lists some really cool medicinal properties. Cumin is claimed to increase lactation and help with morning sickness. It is also claimed as treatment for Carpal Tunnel Syndrome, diarrhea, flatulence, colic, breast and testicular swelling and indigestion. And for the ladies, if cancer prevention and gas relief isn’t enough, this wonder spice shows promise as a natural way of increasing breast size. Your guess is as good as mine is on the workings of that mechanism.
Paprika
Herb Name: Capsicum annuum var. angulosum mill.
Part of Plant Used: Fruit, dehydrated and ground
Botanical Origin: Mexico
History and Folk Use: Here’s a fun bit of trivia: paprika is added to the feed of flamingos at the zoo to give them their bright pink coloration. That could make for an interesting parlor trick.
Known Active Ingredients: capsaicin
Modern Indications: One thing is for sure; paprika has a tough act to follow with cumin and all of its breast enhancement and aphrodisiac properties. It ranges in color from yellow to bright red and surprisingly, the lighter the color, the hotter the spice. Paprika releases its flavor when exposed to heat, but cooking for too long will cause a complete loss of flavor. We all know that bell peppers are high in vitamin C, and that concentration only increases through the drying process. Paprika also increases saliva production and aids digestion by normalizing stomach acid. It has been shown to improve blood pressure and to serve as a blood-thinning agent. And then there’s the capsaicin, which has anti-inflammatory and antioxidant effects that may also help protect you from cancer.
Precautions: Paprika comes from the bell pepper and is therefore of nightshade origin. Those seeking to avoid nightshade should avoid paprika.
Oregano
Herb Name: Origanum vulgare
Part of Plant Used: Leaves
Botanical Origin: Northern Europe
History and Folk Use: Greek and Roman brides and grooms were crowned with a laurel of oregano due to its role as a symbol of joy and happiness.
Known Active Ingredients: Phenolic acid: rosmarinic acid; Volatile oils: thymol, carvacrol
Modern Indications: Oregano has such a good health profile that you can actually purchase “Oil of Oregano.” The two volatile oils are known to inhibit the growth of bacteria responsible for infections of the bones, joints, and gastrointestinal, urinary, and respiratory tracts, along with pus-forming infections, such as boils and styes. One of these bacteria, Staphylococcus aureus, can cause serious illnesses like pneumonia, meningitis, and Toxic Shock Syndrome. Oregano has actually been found by Mexican researchers to be more effective than drugs at treating infection by certain intestinal parasites. This herb is also a nice source of antioxidants, the active phytonutrients being thymol and rosmarinic acid. The USDA has found that gram for gram, oregano has the highest antioxidant activity of 27 herbs and actually has 4 times the antioxidants of blueberries, the antioxidant love of the nutrition community. It is also a stronger antioxidant than the synthetic BHT and BHA that are commonly added to foods.
Basil
Herb Name: Ocimum basilicum
Part of Plant Used: Leaves
Botanical Origin: India, Asia, and Africa
History and Folk Use: A cousin of peppermint, basil takes its name from Greek – the word “basilikohn,” meaning “royal,” reflecting the high regard that this herb held. It was a symbol of hospitality in India and of love in Italy.
Known Active Ingredients: Flavonoids: orientin, vicenin; Volatile oils: estragole, eugenol, limonene, others
Modern Indications: Although best known for its use in Italian foods, basil is also heavily used in Thai, Vietnamese, and Laotian cuisine. The flavonoids orientin and vicenin are of particular interest to researchers. These flavonoids have been found to protect the chromosomes against radiation and oxygen-based damage. The volatile oils in basil have potent anti-bacterial properties and, similar to oregano, make basil better at bacterial-inhibition than commonly used antibiotics. E.Coli 0157:H7 (the one in the press of late) is just one of the numerous bacteria that this herb is effective at limiting, some of which have developed resistance to antibiotics. Eugenol blocks the enzyme cyclooxygenase (COX), which is the same enzyme that medications like aspirin, acetaminophen, and ibuprofen block, qualifying basil as an anti-inflammatory. It contains beta-carotene, which helps to protect cells against free radical damage and staves off oxidation of blood cholesterol.
Thyme
Herb Name: Thymus vulgaris
Part of Plant Used: Leaves
Botanical Origin: Asia, Southern Europe, Mediterranean
History and Folk Use: Ancient Egyptians used thyme oil in their embalming process while the Greeks burned it as incense in their sacred temples.
Known Active Ingredients: Flavonoids: apigenin, naringenin, luteolin, thymonin; Volatile oils: carvacolo, borneol, geraniol, thymol
Modern Indications: Thyme oil has long been used as a mouthwash and topical agent, lending to its antiseptic properties, and in natural medicine for help with chest and respiratory issues like chest congestion and bronchitis. Thymol in particular has been shown in rat studies to increase the percentage of DHA in cell membranes, particularly the brain, kidney, and heart. The research has shown supplementation with thyme to be most beneficial when introduced early in life, so you old folks are out of luck, but your kids can still benefit. The flavonoids contribute greatly to its antioxidant capacity and the volatile oils once again show anti-bacterial properties against some particularly nasty bacteria, namely against those responsible for shigella and the same illnesses oregano protects against. Research actually shows that both thyme and basil can decontaminate foods that have been contaminated.
Bonus: About.com recommends brewing a cup of thyme tea and spraying it around your doors with a plant mister to repel insects.
Rosemary
Herb Name: Rosmarinus officinalis
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Rosemary too was used as an incense in ye olden days and held a reputation as a memory enhancer and a symbol of love and fidelity. This herb was used in all types of ceremonies, from weddings and funerals to banquets and religious ceremonies. Rosemary was even used in magic spells, which is rather odd considering that the Spanish considered it to be a safeguard against witches and evil.
Modern Indications: Once again, we have an herb with some excellent health properties. Like the volatile oils of other herbs, Oil of Rosemary is considered a carminitive and nervine, stimulating digestion and helping the nervous system, respectively. Because rosemary stimulates the brain and nervous system, some say that it can cure headaches. If you combine dried rosemary leaves and flowers with borax, then use the mixture as a shampoo, you may be able to avoid Rogaine as rosemary is touted for its ability to stimulate the hair-bulbs. Rosemary Wine, made by pouring white wine over chopped green sprigs and straining after a few days, supposedly helps with a weak heart palpitation and stimulates the kidneys as well. Other infusions – Hungary water, Rosemary Tea – are claimed to help with gout, colic, headaches, and nervous diseases. You can also smoke Rosemary and Coltsfoot together to help with asthma. That brings new meaning to “smoking some herb.”
Bonus: I just can’t resist making you read this: “From the Grete Herbal: 'ROSEMARY. - For weyknesse of ye brayne. Against weyknesse of the brayne and coldenesse thereof, sethe rosemaria in wyne and lete the pacyent receye the smoke at his nose and keep his heed warme.'” Wasn’t that fun?
Parsley
Herb Name: Petroselinum crispum
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Winners of Greek athletic contests and the tombs of the deceased were adorned with parsley. Originally used medicinally, it is unknown when parsley began to be consumed as a food.
Known Active Ingredients: Flavonoids: apiin, apigenin, crisoeriol, luteolin; Volatile oils: myristicin, limonene, eugenol, alpha-thujene
Modern Indications: The health benefits of parsley owe to its volatile oils and flavonoids. One particular volatile oil, myristicin, has been shown to inhibit tumor growth in animal studies. This oil activates the enzyme glutathione-S-tranferase, which helps glutathione attach to oxidized molecules. The action of these volatile oils qualifies parsley as a “chemoprotective” food; that is to say that parsley can protect against certain carcinogens. The flavonoids in this herb function as antioxidants and parsley is a rich source of folic acid, vitamin A and vitamin C. Parsley is also noted for its palate and breath cleansing abilities. So, the best thing you do when you go out to eat may be eating the garnish on your plate.
Precautions: Parsley contains measurable amounts of oxalates, which can cause health problems if they become too concentrated in body fluids. Those with existing and untreated kidney or gallbladder problems may want to avoid parsley. While the risk of calcium absorption impairment is minor according to peer-reviewed research, consult your physician.
Sage
Herb Name: Salvia officinallis
Part of Plant Used: Leaves
Botanical Origin: Mediterranean
History and Folk Use: Sage has one of the longest histories of medicinal use of any herb. The scientific name of this herb is actually derived from the Latin word for “saved,” salvere. The Romans had a special sage gathering ceremony. Arab physicians believed that it promoted immortality and Europeans in the 14th century used it to keep witchcraft at bay. In fact, sage is so awesome, it even took home the esteemed title of “Herb of the Year” in 2001. Which leads me to wonder, “who votes on this stuff?”
Known Active Ingredients: Flavonoids: apigenin, diosmetin, luteolin; Phenolic acid: rosmarinic acid; Antioxidant enzymes: superoxide dismutase, peroxidase
Modern Indications: One of the phenolic acids in sage, rosmarinic acid, is noted for its ability to improve the concentration of inflammatory messengers such as leukotriene B4. This acid is readily absorbed from the GI tract and functions as an antioxidant. This herb is excellent for staving off oxygen-based damage to cells. Sage is even recommended for maintenance of conditions like rheumatoid arthritis, bronchitis, and atherosclerosis. A 2003 study proved that the ancient herbalists were right: sage is an excellent memory enhancer. Compounds from the root of Chinese sage have been shown to inhibit the action of a prime actor in Alzheimer’s Disease, acetylcholinesterase (AchE). Never underestimate the power of the food conglomerates to make a buck off of something either. Several are experimenting with using sage as an additive to cooking oils to stave off rancidity due to its antioxidants.
Coriander/Cilantro
Herb Name: Coriandrum sativum
Part of Plant Used: Leaves (coriander), seeds (cilantro)
Botanical Origin: Mediterranean, Middle East
History and Folk Use: Considered both an herb and a spice, coriander has been used for some 7000 years. Hippocrates, the Father of Medicine, used coriander as an aromatic stimulant as well as for other medicinal purposes. The Old Testament even makes mention of coriander.
Known Active Ingredients: dodecenal; Phytonutrients: carvone, geraniol, camphor, linalool; Flavonoids: quercitin, kaempferol, rhamnetin, epigenin; Phenolic acid: caffeic, chlorogenic acid
Modern Indications: Coriander emerges from this analysis as a wonder herb/spice. Studies on mice have confirmed that it helps stimulate the release of insulin to lower blood sugar, reduces the amount of lipid peroxidation in the blood, and lowers LDL cholesterol while increasing HDL. Research suggests that the volatile oils in cilantro have antimicrobial properties. Dodecenal has been shown to be twice as effective at killing Salmonella as common antibiotics. Eight other antibiotic compounds have been isolated from this herb too. Some herbalists and natural health practitioners claim that cilantro can chelate heavy metals like aluminum and mercury from the body. Dr. Yoshiaki Omura found that some patients secreted more of these toxic metals following a Chinese soup containing cilantro. Cilantro can be made into a delicious pesto by combining it with garlic, olive oil, and almonds. The full recipe is here.
Turmeric
Herb Name: Curcuma domestica Loir.
Part of Plant Used: Root
Botanical Origin: Indonesia, Southern India
History and Folk Use: While turmeric has been around for over 5000 years, Europeans have only known of it since the 13th century. It has been used heavily throughout its history as a condiment, healing remedy, and textile dye, owing to its bright yellow-orange color. In fact, its bright coloration is what you see when you douse your grassfed beef burger with mustard at a picnic. Chinese and Indian doctors have used this potent “medicine” to treat diseases ranging from flatulence to toothaches; even bloody urine is apparently no match for turmeric.
Known Active Ingredients: curcumin
Modern Indications: Curcumin is both the pigment and the main pharmacological agent in turmeric. A quick Pubmed search turns up 170 hits for curcumin with studies on the effects of Alzheimer’s Disease, cancer, cell apoptosis, and many others. Curcumin alone has been shown to be as effective an anti-inflammatory as hydrocortisone, without the side effects like ulcers, intestinal bleeding, and decreased white blood cell count. And curcumin is only one of several anti-inflammatory agents in this spice. One mouse study showed curcumin to be effective against Irritable Bowel Syndrome (IBS) by reducing the effects of mucosal and intestinal wall changes. Researchers believe that curcumin is not only an antioxidant but has the ability to inhibit a major inflammatory agent, known as NF kappa-B, which activates the tumor-growth promoters TNF, COX-2, and IL-6. These same anti-inflammatory and antioxidant agents are helpful for those suffering from arthritis. Curcumin’s ability to correct the genetic defect responsible for cystic fibrosis, known as DeltaF508, has shown some promise in early research studies.
This compound also has effects on breast, lung, prostate, and colon cancer. It destroys cancerous cells, inhibits the synthesis of a tumor-forming protein, and prevents the development of blood supply necessary for tumor growth. Curcumin can actually slow the proliferation of breast cancer cells (in mice, of course) and possibly other types of tumors. Apparently, it shuts down the transcription factors necessary for the tumor to grow. Studies are now looking at curcumin’s chemoprotective and therapeutic abilities against multiple myeloma and pancreatic cancer, as well as oral cancer. Curcumin can team up with either a compound from onions (quercetin) or one from cruciferous vegetables (phenethyl isothiocyanate) to give a 1-2 punch against precancerous polyps and prostate cancer, respectively.
I could go on for days as curcumin been researched extensively. Reduced risk of childhood leukemia, improved liver function, cardiovascular protection, and numerous ways of protecting against Alzheimer’s are all attributed to curcumin. Unfortunately, there appears to have been little research on any of the components of turmeric other than curcumin. But with the exciting benefits and potential of this compound and the exotic flavor of turmeric, it is a solid addition to any diet. The real beauty of the studies is that the effective dose, at least for treatment of IBS, can be found in 0.25% of the amount of turmeric found in curries. All I know is that sage, in all of its “Herb of the Year” glory, looks like a chump compared to turmeric.
Ginger
Herb Name: Zingiber officinale Rosc.
Part of Plant Used: Root
Botanical Origin: Southeastern Asia
History and Folk Use: After its introduction to Europe the Spanish introduced it to the West Indies, Mexico, and South America in hopes of increasing supply and mitigating shipping costs.
Known Active Ingredients: gingerols
Modern Indications: Herbal practitioners regard ginger as both a carminative and an intestinal spasmolytic, a substance that relaxes and soothes the intestinal tract. This root has an impressive resume when it comes to gastrointestinal relief – numerous double-blind studies have shown it to have great effect on motion sickness and one showed it to be superior to Dramamine, affecting all motion sickness symptoms from dizziness to vomiting. This anti-vomiting action can even help with the nausea and vomiting of pregnancy without the possible side effects of birth defects that come with anti-vomiting drugs. Beyond that, ginger contains anti-inflammatory compounds called gingerols that may explain why ginger-eaters experience alleviation of their osteoarthritis and rheumatoid arthritis. Free radical protection is offered by 6-gingerol, which inhibits the production of nitrous oxide. These same gingerols, which provide ginger’s distinctive flavor, have shown promise in mouse studies of inhibiting colorectal and ovarian cancer growth.
Nutmeg
Herb Name: Myristica fragrans Houtt.
Part of Plant Used: Seed
Botanical Origin: Spice Islands, New Guinea
History and Folk Use: The nutmeg apple, produced by a 66 foot tall tree, is not actually eaten; it is only cultivated for the seed and the aril surrounding the seed, which are ground into the spices nutmeg and mace, respectively. In the Middle Ages, this was a prized and costly spice with some dispute as to whether it was used by Roman priests as incense. Folks in Elizabethan times thought nutmeg could ward off the plague and Connecticut’s nickname “The Nutmeg State” comes from a legend of shady traders whittling nutmeg from wood.
Modern Indications: Besides being a darned tasty addition to pies and cookies, nutmeg soothes the digestive system and lowers blood pressure. You can also combine it with massage oil to relieve pain and inflammation in the joints. Diarrhea and toothaches are also no match for nutmeg and it stimulates the cardiovascular system, promotes concentration, and kicks up the liver’s toxin-removal. The good news is that extremely small quantities of nutmeg do the trick. For instance, it is advised to add three pinches to a glass of milk for diarrhea relief. A single pinch in some peppermint tea or a sprinkle over 1 tablespoon of honey is said to relieve an upset stomach.
Precautions: And now for the fun part: nutmeg can be used as a hallucinogen. Amounts of around 1 gram are said to produce mild hallucinations, visual distortions, and mild euphoria. Tests have shown that large quantities of nutmeg take on a chemical makeup similar to MDMA (street name: ecstasy). Use of nutmeg as a recreational drug hasn’t really caught on though for many reasons, not the least of which is likely the pungent flavor. Beyond that, there are painful side effects, the risk of Nutmeg Psychosis, and the fact that effects can linger for three days. Talk about a bad trip.
Cayenne Pepper
Herb Name: Capsicum annuum
Part of Plant Used: Fruit
Botanical Origin: South America
History and Folk Use: For over 7,000 years, Central and South American cultures have been using this spicy spice. The rest of the world had to wait until the 15th century to experience the pleasure that is pepper-induced pain. Columbus introduced them to Europe, where they were substituted in place of black pepper, which as you’ll recall if you’re still awake was quite expensive. Cayenne moved on to bigger and better things however, becoming part of some “patented formulas” sold in multi-level marketing programs in the 1800’s.
Known Active Ingredients: 8-methyul-N-vanillyl-6-nonenamide (or capsaicin if you’re lazy)
Modern Indications: Capsaicin is the compound of choice in peppers, promoting pain relief, enhanced metabolism, and cardiovascular benefits. Capsaicin has the ability to inhibit substance P, which is a neuropeptide associated with inflammation. It also causes secretions that clear mucous from congested nose and lungs, so cayenne tea is recommended during cold and flu season. That doesn’t sound like a wholly pleasurable beverage, but sometimes the ends justify the means. Capsaicin actually works faster than the similar compound found in cold medicines. Chili peppers are also great sources of pro-vitamin A carotenoids like beta-carotene. This high vitamin A content helps to protect the mucous membranes of the nose, lungs, intestines, and urinary tract. This mucous is the first line of defense against pathogens, qualifying capsaicin as an immune booster. Cluster headaches, which seem to be a migraine on steroids from what I can gather, osteoarthritis pain, and psoriasis pain are all alleviated by treatment with a topical application of capsaicin, the drawback being a burning sensation at the site of application. Finally, the chili pepper family has the ability to lower cholesterol and triglyceride levels and reduce platelet aggregation.
Precautions: Cayenne comes from the chili pepper family and is therefore of nightshade origin. Those seeking to avoid nightshade should avoid cayenne.
Bonus: One very exciting recent study found that Type I diabetic mice were actually cured of their diabetes with an injection of capsaicin. Note that this is the autoimmune type, not the lifestyle related type. And the next time someone tells you that hot sauce or other pepper containing concoctions are going to “rot your stomach”, politely inform them that studies have shown that cayenne is actually protective of the gut mucosa.
Cloves
Herb Name: Syzygium aromaticum
Part of Plant Used: Unopened flower buds
Botanical Origin: Spice Islands
History and Folk Use: A clove resembles a tiny nail. In fact, the English name “clove” is derived from the Latin word “clavus,” meaning nail. Cloves have been used for over 2,000 years in Asia. They were used by the Chinese as breath fresheners and they have also been used to mask the flavor of poorly preserved foods.
Known Active Ingredients: beta-caryophyllene; Volatile oils: eugenol; Flavonoids: kaempferol, rhamnetin
Modern Indications: If you’ve ever undergone major dental work, you have probably used cloves, or rather extracts from cloves. Eugenol, the same volatile oil in basil and other herbs, is used in root canals and other dental procedures due to its effect as a mild anaesthetic and anti-bacterial agent. The eugenol from cloves also has been shown to offer protection against industrial pollutants like carbon tetrachloride, a former refrigerant and dry cleaning solution that has been mostly abandoned; digestive tract cancers; and inflammation of the joints. As with most of the other herbs and spices that we’ve looked at, this one has anti-inflammatory properties. Finally, two major flavonoids, kaempferol and rhamnetin, add to the anti-inflammatory and antioxidant abilities of cloves.
Dill
Herb Name: Anethum graveolens
Part of Plant Used: Leaves and seeds
Botanical Origin: Southern Russia, Western Africa, Mediterranean
History and Folk Use: The Norse word “dilla,” meaning, “to lull,” gives the herb its name. It’s likely that this name was chosen due to dill’s historical use as a carminative and for insomnia relief. The Greek and Roman cultures prized dill as a sign of wealth, some of their head honchos putting it out for dinner guests to relieve their discomfort if they were to overindulge, and both the Bible and ancient Egyptian writings make mention of it. Hippocrates made use of it medicinally in a recipe for cleaning the mouth and soldiers would rub dill on their wounds to promote healing.
Known Active Ingredients: Monoterpenes: carvone, limonene, anethofuran; Flavonoids: kaempferol, vicenin; various volatile oils
Modern Indications: It would seem that Hippocrates and the soldiers of yore were onto something. Dill is noted for its anti-bacterial properties, ranking as highly as garlic in that category. In similar fashion as parsley, it confers its chemoprotective abilities to those that choose to consume it. Both dill and parsley are particularly adept at protecting against compounds that are present in the smoke of cigarettes, grills, and incinerators. From this mild herb, we also get a boost in free radical protection. Dill, like parsley, activates glutathione-S-transferase, which helps glutathione clear out free radicals before they damage cells. And the overindulgence of those Greek and Roman dinner guests was relieved by the carminative compound carvone. Dill – it’s not just for pickles anymore.
Mustard Seed
Herb Name: Sinapis alba
Part of Plant Used: Seeds
Botanical Origin: Europe, Asia, Mediterranean
History and Folk Use: One of the most popular spices in America graces our hot dogs and bratwurst, which is probably the reason that it is one of the most popular spices in America. Mustard, from the cruciferous mustard plant, is available in three main varieties: white, brown, and black. Hippocrates used mustard medicinally and the Bible makes mention of it. Used by the Greeks in cooking, it is thought that the Romans were the first to create a paste from the mustard seed, developing the precursor to our modern day mustard. The first known-recorded use of the spice comes from Sanskrit records of 3,000 years ago.
Known Active Ingredients: myrosinase enzymes, Phytonutrients: glucosinolates
Modern Indications: Mustard is from the brassicas family of vegetables, all of which contain compounds known as glucosinolates in plentiful amounts. The mirosinase enzymes in mustard break down these phytochemicals into a substance called isothiocyanates that has been shown to inhibit the growth of exisiting and new cancer cells in the gastrointestinal tract. Containing selenium and magnesium, mustard seeds are thought to be a good source for relief of asthma and rheumatoid arthritis. Magnesium also helps with sleep, migraine frequency, and heart attack for people at risk. A touch of mustard added to your fish will boost the omega-3 content as the spice ranks highly in this nutrient. And like chili peppers, mustard can relieve respiratory congestion. If you are avoiding nightshades, mustard may be a good addition to your spice repertoire. Finally, there’s some really “interesting” stuff out there about mustard seeds and bioenergy fields. I choose to let you explore that on your own. Now get out there and eat a hot dog. The mustard will help to counteract the cancer-causing compounds in that delicious processed “meat.”
Precautions: Mustard seeds contain goitrogens, which can cause problems for people with thyroid problems.
Peppermint
Herb Name: Mentha piperita
Part of Plant Used: Leaves
History and Folk Use: Peppermint is a hybrid of spearmint and water mint with a flavor described as “a cross between pepper and chlorophyll.” What’s really interesting about that is that someone actually knows what chlorophyll tastes like. The Greek story of the herb’s origins is rather amusing. Persephone turned a nymph named Minthe into a plant because her husband Pluto was giving Minthe too much affection. Try as he might, Pluto could not reverse the spell, but he did impart the plant with a wonderful smell so that she would delight the senses. This arousing scent has been used throughout history to clear the air in temples and homes. Middle Eastern hosts still offer mint to their arriving guests as a show of hospitality.
Known Active Ingredients: Phytonutrients: perillyl alcohol; Phenolic acid: rosmarinic acid
Modern Indications: Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia. Randomized clinical trials have shown the ability of the herb to relieve indigestion, dyspepsia, and colonic muscle spasms characteristic of IBS. The menthol contained in the plant is likely responsible for this smooth muscle relaxing ability. Further, peppermint contains perillyl alcohol, a phytonutrient shown in animal studies to stop pancreatic, mammary, liver, colon, skin, and lung tumors. As with so many other herbs, this one is also quite adept at stopping numerous bacteria, such as H. pylori, E. coli 0157:H7, and antibiotic-resistant bacteria. Along with being very high in vitamins, peppermint also contains rosmarinic acid, which if you’ll recall from the discussions of oregano and sage, has inhibitory effects on leukotrienes. This acid also stimulates the release of prostacyclins that help to keep airways open.
Go Forth and Be Spicy
Herbs and spices have been used throughout thousands of generations of human history. Many of the compounds in these delicious flavorings have influenced the drugs that so many people readily consume for their ills. Why not get it straight from the source in a natural form, with all of the vitamins and minerals that come from eating plants? We’ve covered many of the most common spices and probably a few that aren’t used very often. There are dozens of herbs and spices that I’ve left out and it’s quite likely that they have some beneficial properties as well. Dietician Marcia Herrin says, "Practically every herb and spice that's been studied has some health benefit." As you can see, even common herbs and spices represent an amazing opportunity to introduce more healthful ingredients into your lifestyle.
One very easy way to introduce a plethora of herbs and spices into your diet is through the use of spice mixes such as curry powder and garam masala, both of Indian influence, and chili powder. The well-known spice mixture curry powder is actually virtually unknown in India. It is an English creation designed to approximate the taste of Indian food. Indian cooks are more precise in their use of herbs and spices, whereas we tend to use the same blend for everything. Regardless, in most curry powders you’ll find coriander (cilantro), turmeric, cumin, and fenugreek, along with some combination of ginger, garlic, fennel, clove, mustard, cardamom, nutmeg, cinnamon, and black pepper. There are a number of different curry powders, each containing different quantities of the above ingredients, but overall, curry powder gives quite a bang for the buck. Garam masala is comprised of some combination of cinnamon, cumin, cloves, nutmeg, cardamom, fennel, ginger, coriander, and bay leaves. Scotty Hagnas had an “Indian Cooking” edition of his column in Issue 16 of the Performance Menu.
Chili powder is another way to easily add flavor to your food without requiring in-depth knowledge of spice and food combinations. Most chili powders contain cayenne and other chilis, cumin, coriander, paprika, cloves or allspice, and oregano. As with curry powder, you’ll find some variation from brand to brand, but they are simply variations on a theme.
Dried herbs and spices should be stored in airtight glass containers in a cool, dark, dry place. Their shelf life varies, but most should be replaced if not used within six to twelve months. Experiment to find flavors that you like. Use conservatively; you can always add more, but once you add too much, it’s hard to compensate for the over-seasoning. As with vegetables, fresh is best, but if it's a choice between dried herbs and spices or none, use the dried. They will still retain some beneficial qualities and as we saw with cayenne, the drying process may concentrate some nutrients. Research has noted that the nutrients in herbs and spices are absorbed more readily in the presence of fat, so a bit of olive oil will help.
Be creative and experimental. With herbs such as basil, you can do some inventive things with the fresh herb by freezing it in ice cubes made with either broth or water. These cubes can then be added as you cook. World’s Healthiest Foods has a recipe helper that allows you to pick your ingredients and find recipes. If we ask nicely, maybe Scotty can whip up a Miracle Casserole using every herb and spice on this list in the perfect quantities to cure you of that funny smell you have and your Athlete’s Foot.
And go easy on the nutmeg. Maybe I shouldn't have told you about its hallucinogenic properties.
References
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Scott Kustes is USA Track and Field Level 1 certified and is a Master's Track and Field competitor in the 100m, 200m, 400m, and Long Jump. He is co-owner of the Fitness Spotlight, focusing on health, fitness, and nutrition from a Paleo/Primal perspective. |
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