5 Spices That Can Make Any Meal
Healthier
Most cooks have a predictable menu
of tried and true flavor accents: a sprinkle of thyme, a pinch of paprika. And
while many spices are sources of vitamins and antioxidants, some may deliver surprising
benefits. We asked Sara Haas, a chef, registered dietitian and spokesperson for
the Academy of Nutrition and Dietetics, how to upgrade your spice rack.
Swap Parsley for Sage
Both herbs are high in vitamin K
(important for blood clotting and maintaining strong bones), but sage wins out
with roughly 26 percent more. And research has shown that the herb, a potential
home remedy for Alzheimer's patients, can boost memory. When young adults in
one small study took a dose of Spanish sage essential oil, they scored higher
on tests that required them to recall a list of words. Parsley may make a
better garnish, but "sage's warm, aromatic flavor is excellent for pumpkin
or squash dishes," Haas says
Swap Nutmeg for Ginger
A well-known treatment for an upset
stomach, antioxidant-rich ginger may also help provide relief for everything
from inflammation to menstrual cramps to migraines. And researchers from the
University of Michigan's Comprehensive Cancer Center found in a lab study that
the powdered root extract could inhibit the growth of ovarian cancer cells.
Haas also likes ginger for the surprising zest it can add to foods that
typically call for nutmeg, including rice, soups and teas.
Swap Thyme for Oregano
Compared with thyme, one teaspoon of
oregano has six times more omega-3 fatty acids, which may aid in regulating
clotting, reducing the risk of an irregular heartbeat and protecting against
heart disease. "In my house, it's the essential condiment -- a match made
in heaven for pasta sauces and risottos," says Haas. If you already use
Italian oregano, try the Mexican variety. Although it's grown from a different
plant, it boasts some of the same antioxidants as the traditional herb.
Swap Basil for Rosemary
Rosemary's advantages are
impressive. In addition to being a good source of iron and calcium, it contains
a compound that may help manage type 2 diabetes. Another bonus: The herb has
been found to lower a carcinogen risk associated with red meat. When cooked at
high temps, meat can produce toxins that have been linked to certain cancers --
but adding rosemary extract to ground beef before cooking resulted in lower
levels of the potential carcinogens.
Swap Black Pepper for Cayenne Pepper
Around the world, spicy cayenne
pepper has traditionally been used to ease digestion and relieve pain. Some
scientists believe its main ingredient, capsaicin, could be a cancer fighter;
one study in The Journal of Clinical Investigation found that capsaicin reduced
the risk of colorectal cancer in tumor-prone mice, extending their life-span by
30 percent (human trials are next). Plus, a study in the International Journal
of Obesity showed that capsaicin can help increase satiety and reduce fat
intake -- the perfect reason to bring the heat to your next meal.
By Arianna Davis
http://www.huffingtonpost.com/2015/03/24/healthiest-spices-to-cook-with_n_6858028.html?ir=Healthy%20Living&ncid=newsltushpmg00000003
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