20 Anti-Aging Herbs and Spices to Add to Your Diet

[Guest guest]

New Year, Younger You -- Anti-Aging Herbs and Spices to Add to Your

Diet

Dr. Mercola's Comments:

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:

a.. Anti-inflammatory, anti-bacterial and antioxidant properties

b.. Relief from respiratory ailments such as asthma and bronchitis

c.. Relief from muscle pains from injuries or arthritis and

rheumatism

d.. Eliminates intestinal parasites, fungi and bacteria

e.. May encourage creativity and mental focus

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:

a.. Supports digestive function

b.. Constricts and tones tissues

c.. Relieves congestion

d.. Relieves pain and stiffness of muscles and joints

e.. Relieves menstrual discomfort

f.. Blood-thinning compounds that stimulate circulation

g.. Anti-inflammatory compounds that may relieve arthritis

h.. Helps prevent urinary tract infections, tooth decay and gum

disease

i.. It's a powerful anti-microbial agent that can kill E. coli and

other bacteria

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:

a.. Calming muscle spasms

b.. Nausea, vomiting, and diarrhea

c.. Indigestion

d.. Joint pain and gout

e.. Lowering blood pressure

f.. Male infertility and impotence

g.. Improving concentration

h.. Increasing circulation

i.. Lowering cholesterol

j.. Toothaches (nutmeg oil)

** 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:

a.. Most notably and reliably known for its consistent ability to

resolve nausea, motion sickness, morning sickness, and other stomach upset

b.. Anti-inflammatory properties

c.. Eliminates intestinal gas

d.. Relaxes and soothes the intestinal tract

e.. Antioxidant properties

f.. Relieves dizziness

g.. Boosts your immune system

h.. Protects against bacteria and fungi

i.. Encourages bile flow

j.. Promotes cardiovascular health

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:

a.. May protect against cancer

b.. Inhibits the growth of bacteria and fungus

c.. Relieves the symptoms of allergies and asthma

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.

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.

Related Articles:

Cinnamon for Diabetes

Powerful Spices Block Cancer Development

The Hidden Benefits of Herbs and Spices

The typical American diet that is high in simple carbohydrates--white

flour, white salt, and processed food--is aging us. We are getting all the

bulk without the nutrients, plus adding to our propensity for developing

real food cravings. So whether you are a vegetarian or an omnivore, you can

start to reverse aging by simply choosing to eat the right foods to keep you

full of vim, vigor, and vitality, especially over the holidays.

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:

a.. rosemary and basil for their anti-inflammatory power

b.. cumin and sage for their dementia-fighting power

c.. cayenne and cinnamon for their obesity-fighting power

d.. coriander and cinnamon for their sugar regulating powers

e.. lemon grass, nutmeg, bay leaves and saffron for their calming

effects on your mood

f.. turmeric for its cancer fighting power

g.. oregano for its fungus-beating power

h.. garlic, mustard seed and chicory for their heart-pumping power

i.. basil and thyme for their skin-saving power

j.. turmeric, basil, cinnamon, thyme, saffron, and ginger for their

immune-boosting power

k.. coriander, rosemary, cayenne, allspice and black pepper for

their depression-busting power

Sources:

a.. The Huffington Post December 20, 2008