Spice up your food for health benefits

It may come as a surprise that using spices in your food does much more than just add flavor. A sprinkle of this and a dash of that can provide an astonishing variety of nutrients and health benefits.

A recent study by the Nutrition Journal measured the total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. The most dramatic finding in these antioxidant measurements was the dramatic difference in antioxidant content of plant versus animal foods. Plant foods averaged having 64 times more antioxidant content as animal foods. Within the plant food category, spices and herbs placed first in total antioxidant content.

Vidya Swamy, a Chester County resident and creator of the website Vidya Swamy’s Kitchen, assists American diets in infusing the benefits of Indian cooking. Her philosophy is that you don’t have to sacrifice taste for health and vice versa. If you’re used to a blander diet but want to start reaping the health benefits of spices, Vidya suggests several “starter” spices to try. She says if it works with what you’re cooking, black pepper is one of the healthiest spices that can improve digestion and also helps soothe irritated throats. Cinnamon has a pleasing taste for most people and according to Fitness magazine, it can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. McCormick claims that cinnamon has one of the highest antioxidant levels of any spice and even more than many foods, with as many antioxidants in 1 teaspoon as a half cup of blueberries.

Turmeric is another powerhouse spice which has healing, anti-inflammatory and antiseptic properties. Vidya also recommends ginger, an antioxidant, which prevents nausea and promotes digestion. American Institute for Cancer Research studies suggest that one or two cloves of garlic weekly provide cancer-protective benefits as well as helping in lower blood pressure. Vidya says “garlic is like magic in contributing to our well being.” How can you harness the super nutrients of spices into your everyday cooking? Fitness magazine offers these suggestions:

• Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.
• For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.
• Sauté fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.
• Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.
• To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.

At your next summer barbecue, try out Vidya’s recipe for this vegetable or meat kabob marinade that uses a variety of healthful spices.