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Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.
Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.
Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.
Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.
Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.
Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."
Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.
Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.
Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.
Health Boost: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you're about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.
Get Cooking: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient; some candied products or ginger ales contain a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).
Health Boost: A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.
Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.
Originally published in Fitness magazine, May 2006.
Used in: Nearly every country’s cuisine uses black peppercorns; the most delicious of which are said to come from Kampot in Cambodia.
Try: Roll tuna in crushed black peppercorns, sear in a hot pan, chill, and serve thickly sliced with diced avocado, red chili, lime juice, and coriander.
Why: Almost every savory recipe these days calls for a generous grind of the pepper mill -- indeed, food can often taste bland without it. It’s a great idea to add lots to your food as black pepper is what is known as a carminative, a substance that helps prevent intestinal gas from forming (and, in turn, flatulence), and anything that can help in that department has to be a bonus. In fact, it’s great for the entire digestive process -- in ingestion it kick-starts the taste buds that, in turn, send a message to the stomach to increase acid production. The outer layer of peppercorns helps break down fat cells, thus, make sure you buy whole spices (a rule that should be followed when buying any spices as their flavor is much more potent when freshly ground).
Read more: foxnews.com/...#ixzz1ybM8K6hq
Used in: Thai, Chinese, Indian, and other Asian foods, as well as Caribbean cuisine.
Try: A Thai-inspired salad with seared steak, diced tomato, cucumber, and spring onion; whip up a dressing with fish sauce, lime juice, sugar, chili flakes, and grated ginger.
Why: Ginger is one of the cornerstones of Asian cooking and for very good reason. Medicinally, it is used to treat many intestinal disorders, nausea and motion sickness; in tests it was shown to be more potent than some over-the-counter remedies. Ginger is rich in the aptly named gingerol, which is responsible for its flavor. In a study conducted in 2003, ginerol was shown to reduce growth in colorectal cancer cells as well as having strong anti-inflammatory properties.
Read more: foxnews.com/...#ixzz1ybMDirMk
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I really enjoyed this article. Antioxidant power is so important, especially for women. The anti-aging and health benefits gained from powerful antioxidants are incredible. I am so glad that you gave a list of nutrients for people to consume. People could just print out this article as a reference for what nutrients to include in their diet. Most people know that antioxidants are good for us but they have no idea where to start. Great article! Danielle madefromacai.com/acai/original
3/10/2012 01:47:17 PMReport Abuse
It's great to put a preventative article up like this. recently went to a cooking class and was sent away with a bag of herbs. I have also been trying to learn how to use these in a way that isn't too over powering (I want to be healthy, but I NEED delicious easy to digest food). I've been searching and I found another pretty good article on spices here with some other helpful advice links: favorito.com/daily/?p=2865
10/14/2011 06:56:13 PMReport Abuse
I found this useful information that helped me write a blog post at my new site I linked some of my relevant text to this page. I am trying to build an audience so if you have time please check out the article I mentioned you can find it here organicallythought.com/spices-and-fr...
9/20/2011 12:20:06 AMReport Abuse
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