All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Eggs

Fennel

Figs

Fish

Flax

HERBS AND SPICES

Typical serving size:

Varies according to recipe

HOW THEY HARM

Allergies

Pesticides

WHAT THEY HEAL

Digestion

Bloating and flatulence Inflammation High blood pressure Colds and flus Cancer Nausea and motion sickness Fainting Stomach cramps For thousands of years, herbs and spices have been used as flavorings, medicines, perfumes, dyes, and even weapons of war
Today, they are prized for the variety they lend to the diet
Both fresh and dried herbs provide a wide variety of active phytochemicals that promote health and protect against chronic diseases
Herbs are the leaf of the plant while spices, which are usually dried and powdered, are the fruits, flowerbuds, roots, or bark of plants
Rich in minerals and antioxidants, herbs and spices help prevent or treat a variety of ailments

Health Benefits

Aids in digestion
Many spices, including allspice, coriander, ginger, nutmeg, and turmeric, have long been recognized as tonics for the tummy
Allspice, which gets its name from its aromatic blend of cinnamon, nutmeg, and clove notes, is believed to aid digestion
Cinnamon, an ancient spice obtained from the dried bark of two Asian evergreens, is a carminative, a chemical that relieves bloating and gas
Coriander seed is thought to be helpful in relieving stomach cramps and may have the ability to kill bacteria and fungus
Large amounts of freshly chopped coriander greens (also known as cilantro) are a good source of vitamin C
Ginger is a common motion sickness remedy, and sipping flat ginger ale may help to ease nausea
Nutmeg has antibacterial properties that may destroy the foodborne bacteria E
coli
Turmeric, beloved by Indian cooks, is used by Ayurvedic practitioners to treat digestive disorders
Fresh leaves or seeds of coriander may be chewed to ease indigestion
Eases inflammation
Ginger is an anti-inflammatory that may help reduce arthritis symptoms
Turmeric is a natural antibiotic used to treat inflammation
Lowers blood pressure
Chives, tiny onion relatives, contain sulfur compounds that may lower blood pressure if eaten in large amounts

QUICK TIP:

Grow your own As long as you have a windowsill or even a sunny table or countertop, you can grow an herb garden
Fill a large pot with several different herbs, or plant them individually in smaller pots
Make sure that the pots allow for drainage and that the nearest window gets at least 6 hours of sunlight
Fights colds
Basil, a mainstay in many dishes, is used in larger quantities as a tonic and cold remedy
Thyme can be brewed as tea as a gargle for a sore throat, or as syrup for a cough or congestion
When oregano is brewed as tea, it is said to aid digestion and alleviate congestion
Protects against cancer
Caraway seeds, a popular flavoring for breads, cakes, cheese, and red cabbage, contain a chemical called limonene that may reduce cancer risk
Cumin, a hot spice that seasons chili, curries, and hummus, is being investigated for potential antioxidant and anticancer effects
Substances in ginger—gingerol, shogaol, and zingiberene—have antioxidant capabilities that may help prevent cancer as well as heart disease
Mustard seeds contain allyl isothiocyanates, which studies suggest inhibit the growth of cancer cells
25% of all prescription medicines containcompounds from herbs and other plants
Helps prevent fainting
Black pepper, which accounts for 25% of the world’s spice trade, may help prevent fainting attacks
Sort of like sniffing salts, the odor of black pepper provides a zing that helps some folks snap out of a swoon

Health Risks

Allergic reactions
Some people may be allergic to individual spices
Curry, paprika, and fennel are among the common ones that cause reactions
Pesticides
Recent routine USDA testing found more than 30 unapproved pesticides on cilantro
Cilantro was the first fresh herb to be tested in the 20-year-old program, so it’s possible that other herbs are harboring potentially dangerous pesticides

Allergies

Stir-fry cauliflower with mustard seeds

Sprinkle nutmeg on sautéed mushrooms

Flavor baked butternut squash with cumin

Stir some turmeric into macaroni and cheese before baking

To make a simple pesto, blend fresh basil, garlic, pine nuts, and olive oil until smooth, then simmer on high heat for 3 minutes
Strain the mixture, then drizzle it over grilled chicken or vegetables

Buying Tip

s

Whenever possible, purchase whole spices to grind at home in a spice grinder or mortar and pestle
The taste will be fresher and more pungent

Buy fresh organic herbs to avoid pesticide exposure

Fresh herbs should be brightly, consistently colored with no brown spots

Fresh herbs should smell robust, not moldy

Grab a handful of fresh herbs—they should stand on their own, not be limp

Spices are sold bottled in supermarkets and, less expensively, in bulk food stores and ethnic markets

Storing Tips

The flavor of spices is lodged in their essential oils, which lose their pungency when exposed to light, heat, and air
Store spices in airtight containers in a dark, dry cupboard

Replace spices and dried herbs annually

Store fresh herbs in a refrigerator to make them last a few days longer

Bunched herbs, such as basil, can be stood in a glass of water and stored in the refrigerator to last longer