Spices are rich in polyphenols, which offer unique health benefits, including reducing inflammation. Studies have shown that adding a spice blend to meals can lower inflammatory markers immediately after eating.
A study from Penn State found that adding a spice blend to a standard American diet reduced inflammatory markers after the meal. This was the first human trial showing such effects, supported by earlier in vitro and animal studies.
Turmeric supplements have been shown to work as well as NSAIDs for arthritis, but without the side effects. However, these studies used high concentrations of curcumin, so it's unclear if dietary turmeric alone can achieve the same therapeutic effect.
Begin by adding just one spice to dishes you already enjoy. For example, sprinkle cumin or coriander on avocado toast or use cinnamon in savory dishes like bolognese. Baby steps make it easier to adopt this habit.
Cumin, coriander, and chili peppers are great choices. They can be easily sprinkled on dishes without the need for grinding fresh spices, and they have proven health benefits, including anti-inflammatory effects.
Aim for one to two teaspoons of spices per day. This can be easily achieved by sprinkling spices on every meal, as seen in studies showing reduced inflammation with similar amounts.
Spices can be added to yogurt-based snacks or popcorn. For example, cinnamon and cardamom can be sprinkled on yogurt with berries, or garam masala can be used to spice up popcorn for a polyphenol-rich snack.
Yes, cinnamon is often used in savory dishes across various cultures, such as in Indian garam masala or Middle Eastern Baharat blends. It can add complexity to dishes like bolognese or roasted vegetables.
Yes, observational studies have linked regular consumption of curry spice blends to better cognitive health. This suggests that adding spices like those found in curry to meals may have cognitive benefits.
Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.
So how can we introduce more spices into our meals?
Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.
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