PROTECTIVE FLAVORINGS
Protect against cataracts
Prevent cancer
Lower cholesterol and triglycerides
Prevent excessive blood clotting
In biblical times, mustard seeds were thought to cure everything from toothaches to epilepsy. (Some people even sniffed ground mustard seeds because sneezing was thought to purge the brain.) Saffron, black pepper, fenugreek, and many other spices were also prized for their healing powers.
As it turns out, the ancients had an uncanny sense of which spices were most likely to be effective. “Researchers have identified many substances in spices that offer health benefits,” says Melanie Polk, RD, director of nutrition education at the American Institute for Cancer Research. In fact, researchers are studying the healing potential of many kitchen spices, including black pepper, cumin, cloves, cinnamon, nutmeg, fenugreek, and turmeric.
The National Institute of Nutrition in India, for example, has found that turmeric contains compounds that may help prevent cancer. The research is so promising, in fact, that India’s National Cancer Institute has proposed a public education campaign to promote greater use of this aromatic spice. (Read more on turmeric below.)
Unlike herbs, which come from the leaves of plants, spices are made from the buds, bark, fruits, roots, or seeds. The drying process doesn’t appear to diminish their healing powers. When properly stored, spices can retain their active ingredients for months or even years.
Research into the world of spices is very new, Polk says, so scientists are only beginning to understand their healing potential. But what has been discovered so far is impressive.
Spices contain an abundance of compounds called phytochemicals, or phytonutrients, many of which may help prevent normal, healthy cells from turning into cancer. And the ways in which these compounds work are as varied as the spices themselves.
Many spices, for example, contain antioxidants, substances that block the effects of free radicals in the body. Free radicals are harmful oxygen molecules that punch holes in healthy cells, sometimes causing genetic damage that can lead to cancer.
Turmeric is a very rich source of antioxidants, including a compound called curcumin. In animal studies, curcumin has been shown to reduce the risk of colon cancer by 58 percent. Other research suggests that it may work against skin cancer as well.
What’s more, some spices have the ability to help neutralize harmful substances in the body, taking away their cancer-causing potential. Nutmeg, ginger, cumin, black pepper, and coriander, for example, have been shown to help block the effects of aflatoxin, a mold that can cause liver cancer.
Finally, some spices appear to be capable of killing cancer cells outright. In laboratory studies, for example, compounds from saffron were placed on human cancer cells, including cells that cause leukemia. Not only did the dangerous cells stop growing, but the compounds appeared to have no effect on normal, healthy cells.
Since the research is still very new, researchers can’t predict which spices or how much of different spices you might need to reduce your risk of getting cancer. “The best advice for now,” Polk says, “is to use a variety of spices, especially for replacing salt and fat in your food.”
There is good evidence that getting more spices in your diet can help cut your risk for heart disease. Some of the same compounds in spices that prevent free radicals from damaging healthy cells also prevent them from damaging cholesterol. This is important, because when cholesterol is damaged, it’s much more likely to stick to artery walls.
Despite their robust appearance, spices don’t last forever. And even when they’re fresh, they’re often reluctant to give up their full range of flavors. Here are a few ways to get the best tastes every time:
Stock up often. If you haven’t bought spices since the last time you moved, it’s probably time to throw out the old ones and start fresh. Ground spices lose their flavor quickly, usually in about 6 months. Whole spices, however, will keep their flavors for a year or two. Fresher is better, of course, but spices retain their health-promoting properties for several months or longer.
Store them carefully. Exposure to light, moisture, and air will quickly rob your spices of their delicious flavors. To keep them fresh, store them in airtight containers in a cool, dry place, preferably kept away from direct light.
Boost the flavor. To make a spice’s natural flavors stand out even more, toast it briefly in a dry skillet until it’s slightly brown and aromatic.
Cloves, for example, contain the powerful antioxidants kaempferol and rhamnetin. The curcumin in turmeric can also protect the arteries. Turmeric, incidentally, may provide double protection because it not only blocks free radicals but also has been shown to lower levels of triglycerides—dangerous blood fats that, in large amounts, appear to raise the risk of heart disease.
Yet another way in which certain spices keep cholesterol levels down is by trapping cholesterol-containing substances in the intestine. Fenugreek, for example, contains compounds called saponins, which bind to cholesterol and cause it to be excreted from the body. In one study, for example, scientists found that animals given fenugreek had drops in cholesterol of at least 18 percent.
It’s not only high cholesterol that can raise the risk for heart disease. Another potential problem is platelets—small, cell-like components in blood that aid in clotting. While platelets are essential for stopping bleeding, sometimes they get too active and begin forming excessive clots in the bloodstream. If a clot gets large enough to block an artery, the result can be a heart attack or even a stroke.
At least five spices—turmeric, fenugreek, cloves, red chile peppers, and ginger—have been shown to help prevent platelets from clumping. In fact, a compound in ginger called gingerol has a chemical structure somewhat similar to aspirin’s, which is a proven clot-busting drug.
Cinnamon improves your body’s ability to obey insulin and take up glucose (blood sugar), report researchers at the USDA’s Beltsville Human Nutrition Research Center in Maryland. It also cuts heart-threatening triglycerides and bad low-density lipoprotein (LDL) cholesterol. At work is a compound in this spice called methylhy-droxy chalcone polymer, which makes cells absorb glucose faster and convert it more easily into energy. When 30 women and 30 men with type 2 diabetes received either cinnamon or a placebo capsule (dummy pill) every day for 40 days, researchers found that the cinnamon group’s blood sugar levels had fallen by 18 to 29 percent, their LDL cholesterol dropped 7 to 17 percent, their triglycerides fell 23 to 30 percent, and their good high-density lipoprotein (HDL) cholesterol rose slightly.
Since spices contain a large number of compounds, researchers have just begun mapping their healing powers. But research from around the globe indicates that the list of benefits will only keep growing.
Researchers at the National Cancer Institute, for example, have found that the curcumin in turmeric can help prevent HIV, the virus that causes AIDS, from multiplying. Research has shown, in fact, that when people with AIDS were given curcumin, the illness progressed at a slower rate.
Sprinkle cinnamon on your morning coffee … or toast … or oatmeal. A half-teaspoon of cinnamon each day could cut your triglycerides and total cholesterol by 12 to 30 percent while it boosts your body’s ability to store blood sugar, reports researcher Richard A. Anderson, PhD, a research chemist with the USDA Human Nutrition Research Center in Beltsville, Maryland. You could also double the amount you use in baked goods’ recipes, sprinkle it on baked sweet potatoes, add it to chilis and curries for authentic flavor, or create a zero-carb, low-calorie cinnamon sugar mix by blending together a sugar substitute like Splenda with equal parts ground cinnamon.
Curcumin has also been shown to protect the eyes from free radicals, which are one of the leading causes of cataracts. In fact, a laboratory study found that curcumin was able to reduce free-radical damage to the eyes by 52 percent. Other studies have found that curcumin supplements could ease the pain and inflammation of rheumatoid arthritis.
There’s growing evidence that ginger, too, could help quell the inflammation associated with some forms of arthritis. In several studies, women and men with osteoarthritis and rheumatoid arthritis who took ginger extracts experienced a significant reduction in pain and as a result, needed less of their pain medications and anti-inflammatory drugs. (A reality check: They still rated ibuprofen as a better pain reliever than ginger!) Lab studies confirm that compounds in ginger inhibit inflammation, suggesting it could help cut risk for health problems like heart disease, cancer, and Alzheimer’s disease, as well as arthritis.
The gingerol in ginger relaxes blood vessels. This spice has a long history of use easing stomach upsets. Now, researchers at the University of Michigan are studying whether ginger can help ease nausea for cancer patients undergoing chemotherapy. “Ginger has been shown to be effective in a number of clinical trials against nausea and vomiting associated with motion sickness, pregnancy, and postoperative recovery,” says lead investigator Suzanna Zick, ND, MPH. “With this trial, we hope to determine its efficacy and safety for chemotherapy-induced nausea and vomiting. “We hope ginger will be effective for patients who continue to experience delayed nausea and vomiting despite treatment with other antinausea drugs,” Dr. Zick adds.
On another front, spicy, red-hot paprika shows promise for cutting cancer risk, due to the anti-inflammatory and antioxidant properties of the compound capsaicin.
And a powerful, inflammation-fighting, numbing compound in cloves called eugenol has made it a top choice in products used by dentists during root canal surgery. It may even help cut risk for digestive system cancers.
Finally, researchers at the University of Wales College of Medicine discovered that a strain of black pepper called West African black pepper appears to produce changes in the brains of mice that can reduce the severity of seizures.
“We only have information on a few spices so far,” Polk says. “But no doubt, we’ll be uncovering similarly exciting information about many others in the future.”
In a small bowl, combine the mustard, fenugreek, cumin, cloves, coriander, ginger, turmeric, and cinnamon. Mix well to blend. Store in a small, airtight jar in a cool, dark cupboard or the refrigerator.
Makes ½ cup
Cook’s Notes: Ground fenugreek is available in Indian groceries, some specialty food shops, and health food stores.
You could easily double this recipe. The spice mixture is delicious enough—and versatile enough—to keep on hand in the kitchen. It’s excellent as a rub for broiled or pan-cooked meats, fish, and poultry (rub the mixture over the food generously before cooking). Or use it as a flavoring for steamed cauliflower, carrots, and other vegetables. To bring out the flavor, toast the spice mix briefly in a dry skillet just before using.
Scrub the potatoes and pat dry with paper towels. With a fork, pierce each potato in 3 or 4 places. Arrange the potatoes, spoke fashion, in a microwave oven on top of a paper towel. Microwave on high power for 10 minutes. Turn the potatoes, and rotate from the front to the back of the microwave. Microwave for 8 to 10 minutes, or until the potatoes are tender. Test for doneness by inserting the tip of a small, sharp knife into a potato. Let the potatoes stand for 5 minutes.
Halve the potatoes lengthwise. Use a large spoon to scrape all the flesh into a medium bowl; discard the skins. Mash with a fork and set aside.
In a large nonstick skillet, heat the oil over medium-high heat. Add the onions and cook, stirring frequently, until they start to turn golden, about 5 minutes. Add the spice mix, and cook for 30 seconds, or until fragrant.
Remove from the heat and transfer to a large bowl. Add the yogurt, egg substitute, butter, and salt. Stir to combine. Add the potatoes. Mix well.
Wipe the skillet with a paper towel, and coat with cooking spray. Heat over medium-high heat. Drop the potato mixture into the skillet in 4 mounds, patting the mixture with a spatula to make thick cakes. Cook until golden on the bottom, about 5 minutes. Turn and cook until golden on the second side, about 3 minutes.
Makes 4 servings
Calories: 243
Total fat: 4.9 g
Saturated fat: 1.4 g
Cholesterol: 5 mg
Sodium: 171 mg
Dietary fiber: 3.9 g