Dr. Mercola January 08 2009 69,494 views
The easiest way to make sure you are getting more nutrients into every meal.Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie. You are taking something ordinary and turning it into something extraordinary by adding color, flavor, vitamins, and often medicinal properties.Here's why:
* Spices and herbs maximize nutrient density. Herbs and spices contain antioxidants, minerals and multivitamins. At the cocktail party, choose the Thai chicken satay stick over the tried and true fried chicken strip.* Spices and herbs create a more thermogenic diet. Because spices are nutrient dense, they are thermogenic, which means they naturally increase your metabolism. * Some spices and herbs increase your overall feeling of fullness and satiety, so you'll eat less. One study conducted at Maanstricht University in the Netherlands showed that when one consumes an appetizer with half a teaspoon of red pepper flakes before each meal, it decreased their calorie intake by 10-16 percent. * Spices and herbs have real medicinal properties. Study after study shows the benefits of distinct herbs and spices. For example, one 2003 trial of 60 people with type 2 diabetes reported that consuming as little as two teaspoons of cinnamon daily for six weeks reduced blood-glucose levels significantly. It also improved blood cholesterol and triglyceride levels, perhaps because insulin plays a key role in regulating fats in your body. Choose flavor over blandness every time, and try to incorporate these specific herbs and spices into your diet if you have the following health concerns:
Spices are absolutely wonderful, and can help make a dramatic difference – adding both flavor and health benefits to your food.
Many plants synthesize substances that are useful to the maintenance of health. These include health-promoting substances like phenols, and their oxygen-substituted derivatives such as tannins.
One study, published in the Journal of Medicinal Foods, found a direct correlation between the antioxidant phenol content of extracts of spices and herbs, and their ability to inhibit glycation and block the formation of AGE compounds that contribute to damage caused by aging and elevated blood sugar levels.
But remember, just like food, most herbs offer the greatest benefits in their unprocessed state, from where the known active ingredients can work synergistically with other agents in the plant.
Small Doses Pack a Big Punch
It may come as a surprise to some that herbs and spices are some of the most potent antioxidants. In fact, on a per gram fresh weight basis, oregano and other herbs rank even higher in antioxidant activity than fruits and vegetables, which are known to be high in antioxidants.
Compared to the antioxidant activities of a few select fruits and vegetables, the potency of oregano ranks supreme. It has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than blueberries! As an example, one tablespoon of fresh oregano contains the same antioxidant activity as one medium-sized apple.
I personally love oregano and grow it in my garden every year, as it is a perennial plant and faithfully comes back every year. It is easy to harvest in late summer and fall, and dehydrate and store to use for the following year.
Great Reasons to Spice Up Your Life!
Choosing flavor over blandness can add a beneficial punch to both your taste buds and your health. What could be easier and more gratifying than that?
Here are a compilation of some of the most potent herbs and spices, and their health benefits:
Cloves
In the study mentioned above, cloves came out as a clear winner, being the most potent of 24 common herbs and spices found in your spice rack. Fortunately, they have a sweet and spicy, aromatic flavor that makes a great complement to many foods. Among the clove’s most well-known healing properties is its ability to relieve tooth and gum pain, but it has many benefits beyond that, including: Anti-inflammatory, anti-bacterial and antioxidant properties Relief from respiratory ailments such as asthma and bronchitis Relief from muscle pains from injuries or arthritis and rheumatism Eliminates intestinal parasites, fungi and bacteria May encourage creativity and mental focus
In the study mentioned above, cloves came out as a clear winner, being the most potent of 24 common herbs and spices found in your spice rack. Fortunately, they have a sweet and spicy, aromatic flavor that makes a great complement to many foods.
Among the clove’s most well-known healing properties is its ability to relieve tooth and gum pain, but it has many benefits beyond that, including:
Cinnamon
Cinnamon and cinnamon extracts have previously been shown to effectively lower blood sugar. In one such study, cinnamon was found to increase glucose metabolism 20-fold! In another, half a teaspoon of cinnamon a day significantly reduced blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol, and total cholesterol levels among this group. Interestingly, cinnamon lowers your blood sugar by acting on multiple levels. It slows the emptying of your stomach to reduce sharp rises in blood sugar following meals, and improves the effectiveness of insulin. It also enhances your antioxidant defenses. Researchers have even gone so far as to say cinnamon could play the role of an insulin substitute in the treatment of type 2 diabetes! Cinnamon’s other benefits include: Supports digestive function Constricts and tones tissues Relieves congestion Relieves pain and stiffness of muscles and joints Relieves menstrual discomfort Blood-thinning compounds that stimulate circulation Anti-inflammatory compounds that may relieve arthritis Helps prevent urinary tract infections, tooth decay and gum disease It’s a powerful anti-microbial agent that can kill E. coli and other bacteria
Cinnamon and cinnamon extracts have previously been shown to effectively lower blood sugar. In one such study, cinnamon was found to increase glucose metabolism 20-fold! In another, half a teaspoon of cinnamon a day significantly reduced blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol, and total cholesterol levels among this group.
Interestingly, cinnamon lowers your blood sugar by acting on multiple levels. It slows the emptying of your stomach to reduce sharp rises in blood sugar following meals, and improves the effectiveness of insulin. It also enhances your antioxidant defenses.
Researchers have even gone so far as to say cinnamon could play the role of an insulin substitute in the treatment of type 2 diabetes!
Cinnamon’s other benefits include:
Nutmeg
Nutmeg is another spice that has a variety of healing properties and has been studied by science for a variety of ailments. One recent study, published in the Journal of Medicinal Food discovered that an extract of nutmeg seeds elicited a significant antidepressant-like effect in mice; in some doses comparable in potency to the antidepressants imipramine and fluoxetine. In fact, reducing anxiety and treating insomnia are two ailments that nutmeg has been traditionally used for. Another study in the Journal of Bioscience and Bioengineering found that nutmeg extract has antibacterial activity that can significantly reduce certain strains of E. coli. Nutmeg is also beneficial for: Calming muscle spasms Nausea, vomiting, and diarrhea Indigestion Joint pain and gout Lowering blood pressure Male infertility and impotence Improving concentration Increasing circulation Lowering cholesterol Toothaches (nutmeg oil)
Nutmeg is another spice that has a variety of healing properties and has been studied by science for a variety of ailments. One recent study, published in the Journal of Medicinal Food discovered that an extract of nutmeg seeds elicited a significant antidepressant-like effect in mice; in some doses comparable in potency to the antidepressants imipramine and fluoxetine.
In fact, reducing anxiety and treating insomnia are two ailments that nutmeg has been traditionally used for.
Another study in the Journal of Bioscience and Bioengineering found that nutmeg extract has antibacterial activity that can significantly reduce certain strains of E. coli.
Nutmeg is also beneficial for:
** Please note that nutmeg contains volatile oils comprised of alkyl benzene derivatives, terpenes and myristic acid. The spice has a long history of abuse; taking too much nutmeg (one to three nuts; in some cases less) can cause side effects such as nausea, hallucinations, swelling and shock.
Ginger
Ginger is another spice with a potent flavor that is great for warming your body and adding kick to foods. Its medicinal properties include: Most notably and reliably known for its consistent ability to resolve nausea, motion sickness, morning sickness, and other stomach upset Anti-inflammatory properties Eliminates intestinal gas Relaxes and soothes the intestinal tract Antioxidant properties Relieves dizziness Boosts your immune system Protects against bacteria and fungi Encourages bile flow Promotes cardiovascular health
Ginger is another spice with a potent flavor that is great for warming your body and adding kick to foods. Its medicinal properties include:
Peppermint
The therapeutic effects of fresh peppermint leaves have been known since ancient times. It’s been used to sooth the digestive tract, and one study published in the journal BMJ earlier this year found peppermint oil may be beneficial in the treatment of irritable bowel syndrome. Other healing properties include: May protect against cancer Inhibits the growth of bacteria and fungus Relieves the symptoms of allergies and asthma
The therapeutic effects of fresh peppermint leaves have been known since ancient times. It’s been used to sooth the digestive tract, and one study published in the journal BMJ earlier this year found peppermint oil may be beneficial in the treatment of irritable bowel syndrome.
Other healing properties include:
Curcumin
The antioxidant, anti-inflammatory and anti-carcinogenic properties of curcumin, the powerful yellow spice found in both turmeric and curry powders, has undergone intense research in various parts of the world. According to researchers from the University of Texas M.D. Anderson Cancer Center, curcumin blocks a key biological pathway needed for development of melanoma and other cancers. Results showed that regardless of how much curcumin was used, the spice still worked to stop the growth of melanoma by inducing cell suicide.
The antioxidant, anti-inflammatory and anti-carcinogenic properties of curcumin, the powerful yellow spice found in both turmeric and curry powders, has undergone intense research in various parts of the world.
According to researchers from the University of Texas M.D. Anderson Cancer Center, curcumin blocks a key biological pathway needed for development of melanoma and other cancers. Results showed that regardless of how much curcumin was used, the spice still worked to stop the growth of melanoma by inducing cell suicide.
Can Some Spice Each Day Keep the Doctor Away?
While there are many benefits to be had by adding spices to your diet, remember that spices, just like drugs and supplements, should not be considered as "cures" for your health problems. They should not be taken every day or you run the risk of developing an allergy to them.
Only by addressing the underlying causes of illness with a healthy diet and lifestyle will you be able to achieve optimal health.
That said, spices used with the above advice in mind are indeed an excellent way to add flavor and healing properties to your diet. They have very low calorie content, they’re relatively inexpensive, and they can turbo-boost the natural antioxidant and anti-inflammatory power of your food.
Just remember to use care when selecting your spices.
The U.S. irradiates over 65 million pounds of spices, herbs and dry ingredients each year. Fortunately, in the U.S. and Canada irradiated spices must to be labeled with the international symbol for irradiated foods, the "radura" symbol. So before you purchase a spice, be sure to check the label to ensure that it has not been irradiated.
Naturally, organic varieties are your healthiest option.
Have you watched the movie Raw for 30 days? It's a documentary about 6 americans who go raw for 30 days to cure their type 2 diabeties, and it worked. You can find the trailer on youtube. Hope it helps.
Hello Islander, you mention "true" cinnamon. The "cinnamon" I buy from Frontier Foods in the USA is not cinnamon but cassia. Which is the "true" cinnamon, Cassia or cinnamon? And isn't it the cassia that is supposed to be the one that helps diabetics? And do you know if it is true that cassia is banned in the EU?
It seems like everytime someone discovers something useful it is followed by 100 articles that make you question if you should try it or not or confuses you as to what substance they are actually talking about.
@Islander
Go raw. Visit the site rawfor30. and you can see people who have gone raw and cured diabetes in less than 30 days. I have seen people myself at a yoga camp here who have got cured in 18days. But apart from raw food it includes pranaya, clapping therapy and a camp which has detox, lots of meditation and kundalini awakening.(I guess thats why it is faster)
@Reverend Alan.
Cassia is also known as "*** Cinnamon" it is not true cinnamon.
It is very cheap so that is why almost all cinnamon powder is cassia. It is rightfully banned in europe because it is toxic in high quanitities. It does not have the healing properties of cinnamon(or atleast no one has done any research since it was found to be toxic). Cassia is very thick. Cinnamon is thin. If you get confused on how thin is thin, then go around asking for cassia, keep a piece with you and use that as a measure to then get "true cinammon". I know all this because I did an extensive research(3months) to find out if cinnamon was effective in weight loss. I found a lot of people complaining that it does not work even though I found a 2 year study which said it worked(very old study conducted by ayurvedic physicians in India,,mind you they are full fledged doctors and have a 5 year course which is similiar to modern medicine course). So I searched and I searched and I found out about Cassia.
Then I went back and saw all the comments of people who said it was not working, on some blogs and forums where the thread starter or site owner has said that it worked on him/her. What I found was common to all the people who said it did not work. They all used commercially available powdered form of cinnamon. None except one girl was using cinammon bark. When I posted a comment for her to check it was cassia, She replied back that it was cassia as it was thick and she went to another store who had both and he knew the difference. After that I have not followed up on that site. But I am sure only cinammon works period
Islander, there is a new book out called "The Calcium Lie" that you might find interesting. According to Dr. Robert Thompson, excess calcium and not enough other vital minerals in correct balance with calcium is believed to be one cause of diabetes and other common diseases. I started following some of his suggestions and also supplementing with magnesium and its been only 1 week and I can already tell a difference. I have been eating for my metabolic type (strong protein type, fast oxidizer) for about a year but still have problems with sugar. This information has helped me more than anything else I have tried including taking whole food multivitamins, herbs, ect... Please check it out.
A lot to reply to here!
Ellie and Rajsanand, I've seen the video as well as another persuasive raw foods video. I do eat some raw foods each day and I juice vegetables daily, but I am not ready to embrace this way of life. I'm also a bit skeptical because of the overwhelming amount of carbs in these raw food diets. I eat a balance of free-range, grass-fed protein (some of it raw!), low-glycemic vegetables, oats and quinoa, and a small amount of deeply colored berries. BTW, I was the only one in my group of 20 newly diagnosed diabetics who was willing to rely on lifestyle to control the disease. Everyone else chose to take meds and make no changes.
Rev. & Rajsanand: Note in my post I said TRUE cinnamon, Cinnamomum verum. It rolls up like a poster; cassia rolls from both ends toward the center.
Mountainkat, I have not touched sugar in years. I take a blend of food-based supplements and a tablespoon of powdered magnesium daily. What I am doing is clearly working.
Thanks, everyone, for your suggestions!
Reverend Alan, no, it is not true that cassia is banned in the EU! I live in Europe, and cassia is all you can find. I have a very hard time finding the true cinammon, even in good health-food stores.
However, I read that Dr. Broadhurst, who has researched cinammon extensively, found no significant difference between the different types.
Still though, I prefer the Ceylon cinammon for its taste and aroma!
Islander:
Use herbs containing saponins to arrest and even reverse aging. Use high dose of them but be careful many of them are pretty toxic. I began with sarsaparilla root and now I take butcher's broom root that is more toxic but more efficient too. The first improvement I noticed is on my quality of sleep. After several weeks I began having a young-looking skin it was impressive. After a few months I had a improvement of my myopia of 0.25 and 0.5 diopter for the first time in my life ! Begin with small doses though and increase gradually. Enjoy the ride !
I don't think it is a good idea that you eat oat and quinoa. Do you know that cereals and soy are used in laboratory animals to cause type-1 diabetes ? Here is the link and search for the keyword "cereal" (it has two occurrences):
www.nzfsa.govt.nz/.../a1-a2-report.pdf
Sure oats lowers cholesterol because of their beta-glucan but it still contains a toxin. This is why cereals cause hypercalciuria (the toxin causes strong bone oxidative stress). In the following link search for the first occurrence of "oats":
jn.nutrition.org/.../507.pdf
Proper fermentation like in white bread makes white wheat flour far less toxic though a high consumption is still linked to an increased risk of cancer. By the way Dr Mercola also wrote that fermented soy products seem safe.
Don't give up ! Have you tried chromium tablets ? It's a B vitamin that moderates your blood sugar & also decreases fat storage. I took 50 mg once a day for 3 months & lost 12 pounds without any other changes to my diet or activity. Good luck.
Not to tout any one company, but I take a variety of New Chapter herbals, as I like both their extraction methods and the natural/organic label across the board. My favorites are their cinnamon, turmeric and Neurozyme/Zyflamend blends. Dr. M. mentioned something I need to concern myself with, as I take a wide assortment of herbs, myco-cueticals (Cordyceps, Reishi) and adaptagens EVERY day. Rhodiola is another must have for my cycling, the endurance it affords is noticeable if I stop even for a day, and I get depressed if off for more than three days!
I am 48, have not been to a doctor in 30 years, except for the all too frequent double break of my clavicle as I crash once a year racing my bikes! :-) My resting pulse is 45, my anaerobic threshold is around 155, very high for an old fart like me. My blood pressure has been helped quite a bit by my supplementation, and no doubt by the removal of toxic burdens in my body. It now hovers near the too low range, 95/65.
One issue I have with my lifestyle is that it becomes very hard to vary one or two things to note an effect. For example, I make a daily shake with organic concord grape juice, cayenne pepper, spinach, other organic greens, raw/organic cacao powder, and whatever berries I can find. I also eat tons of superfoods, such as acai, goji, etc. So, it I add bee pollen, or up my salmon and organic eggs, how can I tell what makes me feel so dang good? :-)
My wife is Thai, and I have completely converted her white rice diet to this incredibly healthy, raw diet espoused by the likes of Dr. M. and the Health Ranger. She is half my age, and has watched her hair get thicker and healthier, nails grow stronger, never sick, always full of energy. Our 3 year old has been organic since birth, no vaccines. NO PEDIATRICIAN. Never sick, never even thrown up!
In summary. Thanks Dr. M. and others for showing me the light, and hopefully I continue to be a role model for my peers.
your thai lady of the night is half your age i bet she was full of energy before your special diet, thai food is already healthy doesnt need changing
ThomasT, Hulda Clark PhD is a fraud. She's got a PhD in crab physiology and a mail-order degree in Naturopathy. Don't call what she does a science. Where is the scientific proof of her idiotic claim besides few lines of pointless mumbling in her book?
Garlic has been one of the most potent cures for many illnesses for centuries. Everybody has recognized it from monks all the way to governments. And you will believe one crazy old lady that it causes cancer? Man, she claims to cure AIDS, HIV, and cancer in 3 minutes...enough said.
Freshly grated garlic is one of the things I used 10 years ago to cure my own Stage 4 cancer in two weeks. I don't eat it all the time, but it sure works when needed.
hubpages.com/.../How-I-Cured-Stage-4-Cancer-in-Two-Weeks-For-Less-Than-The-Cost-Of-A-Night-At-The-Movies
Hi All,
Garlic is a great antiparasitical food, though my Chinese medicine teacher mentiosns we shouldn't eat any food on a daily basis, as this diminishes its potency.
Another thing about garlic: it thins the blood, and as such it may not be beneficial on a daily basis for people with blood diseases. It is dangerous to give it to pets as it destroys their red blood cells! This was a new one for me as I thought Garlic was the best curative food and not toxic.
Having said all that, I regularly eat garlic and feel the better for it, even though I have a minor blood disease. It just has too many benefits. Its' all about moderation and adapting intake of foods to your own personal needs, as none of us are biochemical clones. I find the body tells us what it wants when we have gotten rid of the junk and if it's in reasonable health.