Fall Spice and Everything Nice!
The Fall season is all about utilizing different spices to add new and interesting flavors to foods and drinks. While we typically use them to enhance certain dishes, did you know many of them actually benefit our health? So, here are 7 common spices and some of their potential health benefits.
Allspice - Contrary to its name, allspice is actually just one spice: the dried berry of the Jamaican pimento tree. However, its warm and fragrant aroma is similar to cinnamon, cloves and nutmeg. As for its health benefits, an antioxidant compound called Eugenol is contained in the essential oil that it extracted from allspice berries. Allspice has also been used in folk medicine to treat colds and menstrual cramps.
Cinnamon - Cinnamon is extremely popular during both the Fall and Winter seasons and is thought to offer a wide range of benefits for its antioxidant, anti-inflammatory, antimicrobial and antiseptic properties. Along with that, it is also helpful in alleviating indigestion and nausea. However, it is mostly studied for its antidiabetic benefits for those with diabetes. One theory is that it acts like insulin to help control blood sugar levels; insulin is released post-meal when blood sugar is increasing and acts to decrease blood sugar to a healthy range, and cinnamon is thought to have a very similar effect!
Nutmeg - Similar to cinnamon, nutmeg is another familiar and widely used spice during the holidays, and is found whole or ground. Contrary to its name, it is actually a seed, not a nut! Nutmeg is believed to have therapeutic benefits, given its strong antioxidant and antimicrobial activity. It also contains beta-carotene and beta-cryptoxanthin; these are phytonutrients, which have been shown to enhance blood circulation to the brain and enhance sleep.
Ginger - One fun fact for ginger is that the edible portion sold in markets is inaccurately referred to as “ginger root” – it is actually the stem or rhizome that is consumed! Ginger is best known to treat nausea, morning sickness and indigestion. Various compounds in ginger, like gingerols, shogaols and parasols, are responsible for its anti-inflammatory, antimicrobial and anti-nausea properties.
Rosemary - This woody herb is native to the Mediterranean region and has a warm and bitter taste; it can be a wonderful addition to soups, stews and roasts. Some of its health benefits include: rejuvenating hair and skin, reducing headaches, and aiding with indigestion. It also contains two antioxidants (carnosic acid and carnosol) that may help prevent certain cancers.
Sage - Sage is actually a member of the mint family, possessing a very earthy aroma. Sage leaves have been used to treat digestion and circulation problems. They also have been found to help improve cognition and learning in those with Alzheimer’s disease.
Thyme - Similar to sage, thyme is also a member of the mint family! Thyme also possesses antimicrobial properties to help treat infections, namely respiratory illnesses (i.e. bronchitis) by soothing muscle spasms.
Incorporating spices into your diet can be a fun way to celebrate the Fall season while also benefiting your health. If you would like more guidance on ways to benefit your health that is more specific to your personal goals, schedule a complimentary call with one of our registered dietitians! Happy Fall!