What Each Spice is Good For

You can use spices to enhance the flavor of your dishes. Spices not only add taste but also enrich your meals with antioxidants (substances that protect cells from damage). Additionally, spices have numerous health benefits. Nutrition and Diet Specialist, Expert Dietitian Merve Öz, discusses the benefits of spices.

Cinnamon

Cinnamon is especially ideal for individuals with high blood sugar levels. It adds a sweet taste to foods without the need for sugar, and studies show that it can lower blood sugar levels in people with type 2 diabetes. Cinnamon may also have heart health benefits, such as reducing high blood cholesterol and triglyceride levels. While cinnamon does not replace diabetes medications or carbohydrate-controlled diets, it can be a beneficial addition to a healthy lifestyle.

Consumption Recommendation for Cinnamon: 

To experience the effects of Shell cinnamon, you need to steep them in hot water.

Turmeric

Curcumin, due to its anti-inflammatory properties, is effective in reducing pain and swelling in individuals with arthritis. Animal studies suggest that curcumin may possess strong anti-cancer properties. Turmeric also helps enhance memory and can alleviate issues such as forgetfulness and learning difficulties. Additionally, turmeric is a promising spice for weight loss support. Its bioactive compounds may aid weight loss by improving insulin sensitivity. Curcumin is associated with improved blood sugar control and insulin resistance, which can help prevent fat accumulation.

Consumption Recommendation for Turmeric: 

Turmeric can be consumed in various ways, but since curcumin is only soluble in fat, it is healthier to consume it alongside fatty dishes or mixed with naturally fatty foods like yogurt. Additionally, the absorption of turmeric is further increased when used with black pepper.

Ginger

Ginger is a tropical plant that has been used for thousands of years in Asian cultures to treat stomach ailments, diarrhea, and nausea. Research indicates that ginger is effective in alleviating pregnancy-related nausea and reducing postoperative abdominal discomfort. It can also help with nausea and vomiting caused by chemotherapy when taken alongside anti-nausea medications.

Consumption Recommendation for Ginger: 

If you are undergoing chemotherapy, you should consult your doctor before taking ginger, as it may interact negatively with some medications.

Garlic

As we age, it is normal for arteries to become somewhat stiff. This condition is called atherosclerosis, which occurs due to the buildup of fatty deposits made up of cholesterol and other substances on the inner walls of the arteries. Factors such as smoking, high blood pressure, and high cholesterol can worsen this situation. Over time, as the buildup increases, the arteries narrow, making you more susceptible to heart attacks and strokes. Researchers have linked garlic consumption, especially in women, to maintaining the flexibility of blood vessels. Additionally, studies suggest that eating garlic can reduce cholesterol and triglyceride levels.

Consumption Recommendation for Garlic: 

Raw garlic maximizes the nutritional benefits. It should be crushed and allowed to sit for a few minutes before consumption, and it should not be cooked for long periods. If added after cooking, the nutritional values will not be lost..

Hot Pepper ( Red Hot Chili Pepper)

Hot Chili  pepper contains a substance called capsaicin. It is rich in antioxidants and anti-inflammatory compounds. Capsaicin reduces the number of pain signals sent to your brain. Laboratory research and studies on animals suggest that consuming Red chili peppers may also help with ulcers. Although people often associate spicy foods with stomach discomfort, capsaicin may aid in reducing ulcers by inhibiting the growth of bacteria that cause ulcers (Helicobacter pylori or H. pylori), decreasing excessive stomach acid, and increasing blood flow.

Consumption Recommendation for Red Hot Chili Pepper: 

Some people take hot pepper supplements to boost weight loss or support other aspects of health. Unfortunately, consuming very high doses of red pepper can be dangerous, as capsaicin can affect heart rate and blood pressure when consumed in large amounts. Additionally, excessive consumption of red Chili pepper can cause stomach discomfort and exacerbate acid reflux symptoms.

Black Pepper

Black pepper contains a powerful compound called piperine, which is claimed to provide numerous health benefits, including weight loss. Piperine can enhance metabolism during exercise by regulating carbohydrate and fat metabolism. Adding black pepper to your meals can significantly increase your calorie burning.

Cumin

Cumin offers many potential health benefits, especially for those trying to lose weight, in addition to its delicious aroma. When consumed in the diet or taken as a supplement, cumin has health-improving effects such as lowering cholesterol levels and supporting a healthy body weight. Cumin is high in antioxidants, can lower blood sugar, reduce risk factors for heart disease, and help maintain a healthy body weight.

Consumption Recommendation for Cumin: 

Consuming larger amounts of cumin or taking cumin supplements can cause some side effects in certain individuals. For example, some people may experience stomach discomfort when taking cumin supplements. Although rare, it is possible to have an allergy to cumin, which can lead to a severe allergic reaction known as anaphylaxis. If you have a cumin allergy, it is important to avoid cumin and foods made with this spice.

Saffron

Saffron is believed to increase serotonin levels in the brain, which can have positive effects on conditions such as anxiety and depression.

Consumption Recommendation for Saffron: 

Most studies demonstrating its benefits use supplements to control the dosage of the spice (or its active compound) consumed by participants. Typically, these doses are larger than what you would normally consume in a day.

Cardamom

Cardamom contains active compounds such as antioxidants, anti-inflammatory agents, blood pressure-lowering properties, and anti-diabetic effects.

Rosemary

Rosemary is a strong source of rosmarinic acid, a type of phenolic compound found in various plants. It has antibacterial, anti-inflammatory, antioxidant, pain-relieving, and antiviral effects. 

Thyme

Thyme contains plant compounds, including terpenes, thymol, and carvacrol, that possess strong antioxidant properties. Traditional medicine systems use thyme to treat ailments such as indigestion, cough, diarrhea, and bronchitis.

Risks of Spices

Spices that have been stored for a long time at herbal shops should not be used.Packaged spices with expiration dates should be preferred.
While you may enjoy the flavors of your dishes more, consuming medicinal herbs and spices can sometimes carry certain risks.
You may have a possible allergy or intolerance to a specific spice.Some medicinal herbs can also be associated with drug interactions.