Herbs and spices have been used by people around the world since ancient times for both culinary and medicinal purposes.
In addition to adding flavor and nutrients to recipes, some herbs and spices contain compounds that may help reduce inflammation, improve symptoms of certain medical conditions, and protect against the development of chronic diseases.
Ginger is a rhizome, a horizontal stem. Ginger has a spicy and warm flavor and is often added to dishes such as soups, baked goods, and curries.
Ginger has medicinal properties and has been used in traditional systems of medicine. Ginger contains many biologically active compounds, which have anti-inflammatory and antioxidant effects in the body. Studies show that both eating ginger and taking ginger supplements can benefit health in many ways.
Oregano)
Oregano (Origanum vulgare) is the common name for a group of herbs commonly used in Mediterranean cuisine. Oregano belongs to the mint plant family, or Lamiaceae, and has a strong, earthy flavor.
Oregano contains plant compounds, including the terpenes thymol and carvacrol, which have powerful antioxidant properties. It is used in traditional systems of medicine to treat diseases such as indigestion, cough, diarrhea and bronchitis.
Due to its high antioxidant content, oregano supplements may help reduce signs of oxidative stress. Oxidative stress occurs when molecules called reactive oxygen species (ROS) overwhelm the body's antioxidant defense system, leading to cell damage.
A 2023 study that included 24 male soldiers found that participants supplemented with 500 milligrams of oregano powder immediately after completing an intensive physical fitness test had reduced signs of muscle damage and stress. blood oxygenation and increased blood antioxidant levels compared to participants taking placebo.
Cinnamon
Cinnamon is one of the most popular spices in the United States. Cinnamon's warm, spicy flavor can be found in drinks like cider and in baked goods like cookies, pumpkin pie, and sweet breads. This spice contains many health-beneficial compounds such as cinnamaldehyde coumarin, cinnamic acid and eugenol, all of which have strong antioxidant and anti-inflammatory properties.
Regularly consuming or supplementing cinnamon can provide significant metabolic benefits. Studies have shown that people who consumed 1-6 grams of cinnamon per day for 40 to 90 days experienced reductions in blood sugar, blood lipids, and blood pressure.
Garlic
Garlic is famous for its health benefits and culinary uses. Garlic contains plant compounds that help inhibit proinflammatory proteins linked to chronic inflammation.
Garlic may help protect heart health by reducing atherosclerosis or the buildup of plaque in the arteries. A 2021 study that included information on 4,329 adults found that those who consumed raw garlic one to three times per week had lower carotid intima-media thickness (cIMT). cIMT is an early marker of atherosclerosis and is used as a measurement to assess a person's risk of atherosclerosis-related disease.
You can add raw garlic to your diet by using minced garlic in salad dressings, salsa, pesto, marinades.
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