Healing Herbs and Spices

Parsley

University of Missouri scientists found that this herb can actually inhibit breast cancer-cell growth, reported Holly Pevzner in the September/October 2011 issue of EatingWell Magazine. In the study, animals that were given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.

Chile Pepper

Pairs well with: Ginger; chocolate; beans; beef
May help: Boost metabolism.

Chiles, which create sensations of heat, from mild to fiery, are especially prized in hot climates since, ironically, the spice helps trigger the body’s natural cooling systems. Studies show that capsaicin—a pungent compound in hot chiles—revs up the body’s metabolism and may boost fat burning, but the jury is still out on whether that translates to long-term weight loss. Recent research found that capsinoids, similar but gentler chemicals found in milder chile hybrids, have the same effects—so even tamer sweet paprika packs a healthy punch. Capsaicin may also lower risk of ulcers by boosting the ability of stomach cells to resist infection by ulcer-causing bacteria and help the heart by keeping “bad” LDL cholesterol from turning into a more lethal, artery-clogging form.

Star anise

Star anise is a beautiful 8-pointed star made of slender pods and seeds. Shikimic acid and anethole are two of the compounds that give star anise its powerful infection fighting properties. Star anise has been found to inhibit Epstein-Barr virus (the virus that causes mononucleosis), herpes simplex 1, hepatitis B, tooth decay and even HIV.

Oregano

Oregano is a great spice to grow on your windowsill and keep on hand. The major components of oregano, carvacrol and thymol, are wonderfully antiviral, antibacterial, anti-parasitic, and anti-fungal. Aside from its ability to curb infections, studies have shown that oregano can help calm colitis, support the liver, prevent and ameliorate metabolic syndrome, and suppress inflammatory cytokines TNF-alpha, IL-1beta, and IL-6.

Black pepper

Black pepper is one of the most commonly used spices, and believe it or not, in the Middle Ages it was considered more valuable than gold. Piperine is the active ingredient in black pepper, and it has been shown to jumpstart digestion, prevent certain cancers and heart disease, improve vitiligo, lower blood pressure, and prevent arthritis.

Rosemary

Rosemary grows like a weed in many parts of the world, and this easy-to-grow backyard herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, enhancing memory, protecting the liver and alleviating arthritis pain.

Saffron

This is the world’s most expensive spice: It takes 80,000 blue saffron crocus flowers and a quarter million dried stigmas to produce one pound of saffron. But it’s worth its weight in gold! Saffron has two compounds, crocin and saffranal, that preserve levels of dopamine, seratonin, and norepinephrine in the brain. Several studies out of Iran have shown that saffron is as powerful as or more effective than fluoxetine and imipramine in treating depression. Studies also show that it may help protect against atherosclerosis, Alzheimer’s disease, many forms of cancer, anxiety, insomnia, multiple sclerosis, Parkinson’s disease and PMS.

Turmeric

Turmeric, the spice that gives curry powder its yellow hue, is used in Indian medicine to stimulate the appetite and as a digestive aid. But lately it’s getting attention as a potentially powerful cancer fighter. The chemical responsible for turmeric’s golden color, called curcumin, is considered a top anticancer agent, helping to quell the inflammation that contributes to tumor growth and working in much the same way as broccoli and cauliflower to clear carcinogens away before they can damage cellular DNA and to repair already damaged DNA. Lab studies show turmeric helps stop the growth and spread of cancer cells that do form. Research suggests that it may protect against colon cancer as well as melanoma, the deadliest form of skin cancer. Researchers at Rutgers University in New Jersey are investigating a combination of curcumin and phenethyl isothiocyanate (the anticancer compound in cruciferous vegetables) as a possible treatment for prostate cancer. Studies have also linked turmeric to reduced inflammation in a number of conditions, including psoriasis. In animal studies, curcumin decreased the formation of amyloid, the stuff that makes up the brain deposits characteristic in people with Alzheimer’s disease.

Sage

Perhaps it’s no coincidence that ‘sage’ describes a wise person; the herb is a known memory enhancer and has been shown in some lab studies to protect the brain against certain processes that lead to Alzheimer’s disease. In at least one human study, a sage-oil concoction improved the mood of participants, increasing their alertness, calmness, and contentedness. In a British study, healthy young adults performed better on word recall tests after taking sage-oil capsules. Like so many other herbs and spices, sage has anti-inflammatory and antioxidant properties as well as anticancer actions. One of its phytochemicals is thujone, best known as a chemical in the liquor absinthe that is said (falsely) to have hallucinatory effects. Today sage shows potential as a diabetes treatment. It appears to boost the action of insulin and reduce blood sugar. As a result, sage is sometimes called nature’s metformin since it performs like the common antidiabetes drug. Some researchers have already suggested that sage supplements may help prevent type 2 diabetes.

Nutmeg

Like cloves, nutmeg contains eugenol, a compound that may benefit the heart. Some historians link its popularity in the spice trade to the hallucinatory effects that result from ingesting large amounts. The euphoria, which is due to nutmeg’s active ingredient, myristicin, is described as similar to that caused by the drug ecstasy. But it also packs some nasty side effects, and nutmeg poisoning is a very real risk. Medically, nutmeg (the seed of an evergreen tree) and mace (the covering of the seed) have strong antibacterial properties. It’s been found to kill a number of bacteria in the mouth that contribute to cavities. Myristicin has also been shown to inhibit an enzyme in the brain that contributes to Alzheimer’s disease and to improve memory in mice, and researchers are currently studying its potential as an antidepressant.

Mustard

Mustard is made from the seeds of a plant in the cabbage family, a strongly anticancer group of plants. It contains compounds that studies suggest may inhibit the growth of cancer cells. Mustard also packs enough heat to break up congestion, the reason it was traditionally used in chest plasters. Like cayenne pepper, it has the ability to deplete nerve cells of substance P, a chemical that transmits pain signals to the brain, when used externally. A mustard compress also brings more blood to the fingers of people with Raynaud’s phenomenon, a circulatory problem that causes frigid fingers. Mustard is also said to stimulate appetite by increasing the flow of saliva and digestive juices. A bit of mustard powder added to a footbath helps kill athlete’s foot fungus. Don’t eat too many mustard seeds or more than a teaspoon of mustard powder; the former has a strong laxative effect, while the latter can induce vomiting.

Ginger

This root has played a major part in Asian and Indian medicine for centuries, primarily as a digestive aid. Today researchers are most excited by ginger’s ability to combat inflammation. Several studies have found that ginger (and turmeric) reduces pain and swelling in people with arthritis. It may work against migraines by blocking inflammatory substances called prostaglandins. And because it reduces inflammation, it may also play a role in preventing and slowing the growth of cancer. Ginger’s still good for the tummy, too. It works in the digestive tract, boosting digestive juices and neutralizing acids as well as reducing intestinal contractions. It’s proven quite effective against nausea. In fact, at least one study found ginger to work just as well as Dramamine (dimenhydrinate) and other nausea-stopping drugs, with the added benefit that it doesn’t make you sleepy. The trick is to take it before you think you may become nauseated. It’s also an effective, short-term treatment for morning sickness.
Health Benefits: Quiets Queasiness
For thousands of years, traditional healers worldwide have turned to ginger to help ease nausea of all kinds. For the past few decades, scientists have been proving that ginger works.

Garlic

Smash a clove of garlic; the odor comes from byproducts of allicin, the sulfur compound believed to be responsible for most of the herb’s medicinal benefits and what gives garlic its bite. When eaten daily, garlic can help lower heart disease risk by as much as 76 percent: it moderately reduces cholesterol levels (between 5 and 10 percent in some studies), thins the blood and thereby staves off dangerous clots, and acts as an antioxidant. Garlic’s sulfur compounds also appear to ward off cancer, especially stomach and colorectal cancer. The compounds flush out carcinogens before they can damage cell DNA, and they force cancer cells that do develop to self-destruct. Strongly antibacterial and antifungal, garlic can help with yeast infections, some sinus infections, and the common cold. It can even repel ticks.

Cloves

Cloves contain an anti-inflammatory chemical called eugenol. In recent studies, this chemical inhibited COX-2, a protein that spurs inflammation (the same protein that so-called COX-2 inhibitor drugs such as Celebrex quash). Cloves also ranked very high in antioxidant properties in one study. The combination of anti-inflammatory and antioxidant properties spells heaps of health benefits, from boosting protection from heart disease to helping stave off cancer, as well as slowing the cartilage and bone damage caused by arthritis. Compounds in cloves, like those found in cinnamon, also appear to improve insulin function. Have a toothache? Put a couple of whole cloves in your mouth. Let them soften a bit, then bite on them gently with good molars to release their oil. Then move them next to the painful tooth and keep them there for up to half an hour. Clove oil has a numbing effect in addition to bacteria-fighting powers. In test tubes, cloves also killed certain bacteria that were resistant to antibiotics.

Coriander

Health Benefits: Eases Digestive Discomfort

People often confuse coriander with cilantro, because they come from the same plant. But there’s a big difference. Cilantro, an herb, comes from the strongly scented leaves of the coriander plant. And while it is tasty, it’s not nearly as healthful as the spice coriander, which comes from the plant’s sweet, nutty seeds. Two of the volatile oils contained in coriander seed (linalool and geranyl acetate) are powerful, cell-protecting antioxidants. They’re probably behind many of coriander’s curative powers, including its ability to soothe digestive ailments.

Cinnamon

Health Benefits: Balances Blood Sugar

Maybe it’s ironic that cinnamon — that spicy-sweet favorite that cooks use to give desserts extra flavor — can help control blood-sugar problems. Or maybe — given the fact that the rate of type 2 diabetes in the United States has doubled in the past two decades — it’s Mother Nature’s way of cutting us a break.

In their study, the researchers also measured blood levels of vasopressin, a key hormone they theorized might play a role in nausea from motion sickness. They found ginger limited the release of vasopressin. The researchers also measured electrical activity in the stomach during the spinning and found that ginger kept the activity “relatively stable” as compared with “chaotic” activity without the spice.

Fennel Seed

Health Benefits: Calms Menstrual Cramps

Fennel is one of the few plants that has it all — it’s a vegetable, herb and spice. That tang of licorice when you bite into a fennel seed comes from the volatile oil anethole, the same compound that gives anise its licorice-like flavor. Fennel seeds are teeming with anethole and dozens of other phytochemicals, including phytoestrogens, estrogen-like compounds found in plants. These can help offset menstrual cramps that affect more than 50 percent of menstruating women.

Chia Seeds

Mild and nutty, chia seeds — which have more antioxidants than blueberries — can be sprinkled in or on just about anything: sauces, rice dishes, even drinks. Add water to chia seeds and they develop a gel-like texture that can be used as an egg replacement or stirred into oatmeal. You can also serve soaked chia seeds as a breakfast pudding topped with nuts and fruit. Chia seeds are high in omega-3s, as are flaxseeds. Soaking chia seeds for an hour releases the seeds’ betaine, an enzyme that aids digestion by breaking down proteins and fats. The fiber in sprouted chia seeds can help with bowel regularity and blood-sugar stabilization.

Pumpkin Seeds

With a chewy texture and a sweet flavor, pumpkin seeds — also called pepitas — are best raw or dry roasted. Use pumpkin seeds in salads, sautés, or as a snack. Blend in a food processor with fresh herbs, garlic, extra-virgin olive oil, and lemon juice for a great dressing. Pumpkin seeds contain a uniquely rich blend of antioxidants, including multiple forms of vitamin E. A good source of B vitamins, magnesium, iron, and protein, as well as fatty acids that lower LDL cholesterol, pumpkin seeds support cardiovascular health. Eat the unshelled version to get the most zinc — it’s concentrated in the thin layer of the endosperm that’s pressed against the shell.

Flax Seeds

Flaxseeds have a nutty flavor that’s somewhat like wheat germ. Brown flaxseeds tend to be slightly more bitter than the golden variety. If flaxseeds aren’t ground, they can pass through your body without being digested; it’s best to buy them whole and grind in a blender or coffee grinder as needed. If you buy them already ground (or cracked or milled), store in the refrigerator or freezer. Ground flaxseeds are great sprinkled on grain-free cereals and salads or in smoothies (but drink up quickly because flax will thicken your drink). Flaxseeds are high in phytoestrogens called lignans and may help prevent breast, prostate, and colon cancers. One study found that menopausal women who ate 2 tablespoons of ground flaxseed twice daily experienced half the number of hot flashes. Sprouting flaxseeds releases more of their omega-3s and protein. Unlike other seeds, flaxseeds and chia have a much higher ratio of the great-for-you omega-3s than omega-6s. Omega-3s are extremely heat sensitive, so chia and flaxseeds should not be heated, cooked, or roasted at as high a heat as other seeds.

Sesame Seeds

Sesame seeds have a light flavor and add a delicate crunch to dishes. Sprinkle them into batters for baked goods, stir-fries, or quiches. High in oil content, sesame seeds are the main ingredient in tahini, a smooth, creamy spread. Tahini tastes great on crackers or toasted bread and can be drizzled with honey or miso. Of all the common nuts and seeds, sesame seeds have the highest amount of phytosterols, which are believed to decrease the risk of certain cancers, lower cholesterol, and enhance immune response. These seeds also help lower blood pressure and protect the liver from toxic damage because they contain the plant hormones sesamin and sesamolin.

Sunflower Seeds

Firm yet tender, raw sunflower seeds can be eaten as a standalone snack or in trail mixes, salads, scrambled eggs, and stir-fries. When sprouted, they taste great in salads and sandwiches. Sunflower seeds are especially high in B vitamins, which support the immune system. Also extremely high in the antioxidant vitamin E, they help protect cells, maintain healthy skin and hair, and prevent cancer. On top of that, sunflower seeds’ selenium helps inhibit cancer cells and repair damaged cells.