Adding a Bit of Spice May Enhance Your Health

Herbs and spices have a very long history of helping people, making food taste better and even providing symptomatic relief from some ailments. The National Cancer Institute recognizes the free-radical destruction power of tea, and studies support garlic as a possible cancer reducer.  

But for me, the best part of spices is the way they give me variety when it seems I eat the same thing every week. I love eating cleanly and my taste buds appreciate broccoli and carrots. However, I need a little oomph in my diet. And with research supporting table salt side effects like hypertension, not to mention water retention (yuck!), I’ve had to learn other ways to add flavor to my food.

Rob Whitehead, an experience Triathlon athlete and personal trainer, owns Home Body Personal Training based in Ellisville. If his client is at risk for hypertension, he recommends a reduction in table salt.

“My preferences are lemon salt, pepper, sea salt, garlic and ginger,” said Whitehead.

An easy way to start is with a pre-mixed blend of spices. But watch out- make sure they are labeled as salt-free and MSG-free.  Once you are comfortable with trying new flavors, you can start to buy individual spices and blend. One of my favorite resources is McCormick.com’s Enspicelopedia. I’ve started to get adventurous and buy a spice before I know how to use it, then I do some research on it. I bought some sage, for example, only to look it up and find out it complements butternut squash ravioli, giving a new spin on a great veggie!

Naomi DiCrese, owner of Planet Health in Ellisville, took some time to tell me about some of spices she recommends.

“Tumeric is a really good Indian spice, and it’s also in a lot of our supplements for anti-inflammatory, joint pain,” DiCrese said. I found out about turmeric from a friend of mine who is vegan, and it isn’t just for curry. I’ve sautéed it with vegetables and I personally like to mix it with ginger.

Non-bleached, natural sea salts are great alternatives to table salt. DiCrese said part of the benefit comes from the full flavor of the salt, meaning you have to use a lot less than you would with table salt.

“Ginger is good for motion sickness, nausea,” DiCrese said. “And, it is also an anti-inflammatory.” I’m a ginger nut- I use it for the typically use of fish dishes, but I’ve got all kinds of ginger items around the house. Natural ginger ales, ginger candies, and a ginger-based juice.

“Oregano is very good for the immune system,” DiCrese said, especially in cold and flu season. Just a few other popular spices with studied health benefits include cinnamon, thyme, cayenne pepper and fennel.

Remember, spices are about enhancing your food experience, so give yourself some room to experiment. My combinations aren’t always a hit, but when you get it just right, remember it and enjoy.