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The medicinal and longevity properties of spices have been known about since ancient times. Now scientific studies are providing evidence to back up their potential health benefits, which include cancer protection and improving memory. Plus, they add flavour to food, helping us to slash our salt intake.
All spices are antioxidant boosters, but different spices have particular benefits.
Black pepper
Cinnamon
Ginger
Turmeric
Add spices liberally to your meals every day for salt-free flavourings.
Buy fresh, dried, or frozen spices. Dried are a more concentrated source of antioxidants. Freezing preserves the antioxidants in fresh spices.
Keep dried spices in a sealed container in a cool, dark place. Store fresh spices in the fridge and frozen in the freezer.
Use raw or cooked for health benefits.
Ginger’s strong anti-inflammatory action may help to relieve pain associated with conditions such as arthritis. A review of five studies found taking ginger reduced pain by nearly a third and disability by 22 per cent in people with osteoarthritis. Another study found ginger was just as effective as an anti-inflammatory pain killer at reducing painful periods.
30%
reduction in pain in people with osteoarthritis who ate ginger.
Lab-based tests show many spices act as anti-inflammatories, but it’s curcumin (in turmeric) and ginger that top the list. Several studies show signs of inflammation are reduced in people when capsules containing these spices are taken. It’s good news for fighting ageing as long-term inflammation can lead to health problems such as inflammatory bowel disease, some cancers, dementia, and arthritis.
Several spices have been linked to protecting against cancer, including ginger and black pepper. But the strongest evidence so far is for turmeric. Several lab-based studies show that curcumin in turmeric seems to be able to kill cancer cells, particularly in the breast, bowel, stomach, and skin, plus it even seems to prevent more from growing.
Early lab-based studies suggest curcumin, which is found in turmeric, may prevent amyloid-beta plaques forming in the brain – one of the hallmarks of Alzheimer’s disease – and may even help break them down. Far more studies are needed to see whether the same beneficial effects are seen in people.
1/2 tsp
decrease in daily salt intake of adults who learned how to cook with spices instead of salt.
Using spices in place of salt means dishes contain less sodium. Such a replacement offers major health benefits (see below) as high sodium intakes are linked to high blood pressure, which can cause heart disease and may lead to blindness, kidney failure, and cognitive impairment.
Spices are full of antioxidants. This is good news for boosting longevity because antioxidants mop up an excess of free radicals, molecules that are thought to cause many age-related diseases including cancer and dementia.
Many studies show that cinnamon may help to improve insulin sensitivity and beneficially aid blood sugar control. One review of studies found that cinnamon significantly improved fasting blood sugar levels in people with type 2 diabetes.