Disease-Fighting Savoury Cooking Spices

Cayenne, Turmeric, Pepper, Mustard, Cumin, Fenugreek Health Benefits

Oct 8, 2008

Many spices are not only tasty, but also provide antibacterial, antiviral, antifungal, and anti-cancer benefits, as well as reducing the symptoms of other conditions.

Common spices may protect against many different diseases and medical conditions. Although the health benefits of garlic and onions have received a lot of press, other top performers that can be found in many kitchens include cayenne and other hot peppers, turmeric, black pepper, mustard, cumin, and fenugreek. These spices are most often used in savoury dishes, though there are a few exceptions.

Cayenne and Other Hot Peppers

These super-spices contain capsaicin, a potent phytochemical that may protect against cancer (particularly colon cancer), diabetic complications, and heart disease. They also provide the benefit of reducing cholesterol and triglycerides, thus protecting against strokes and heart attacks. As a good source of beta-carotene, cayenne pepper may help reduce the symptoms of inflammatory conditions such as asthma as well.

Capsaicin helps to prevent ulcers, eliminates nasal congestion, and acts as a natural painkiller. It has been used to treat osteoarthritis pain and cluster headaches, as well as in topical analgesic creams. Researchers are currently studying capsaicin’s potential in treating sensory nerve fiber disorders such as pain associated with diabetic neuropathy, psoriasis, and arthritis.

If all these benefits weren’t enough, hot peppers also boost the immune system and aid in weight loss by increasing thermogenesis for over 20 minutes after consumption.

Hotter peppers such as habaneros, Scotch bonnets, and cayenne have more capsaicin. Jalapenos are in the middle, and milder peppers such as Spanish pimentos and Hungarian and Anaheim cherry peppers contain less capsaicin. Ground or diced hot peppers can spice up stir fries, bean dishes, pastas, pizza, nachos, and any dish that includes cheese.

Turmeric

This bright yellow spice has antioxidant, antibacterial, antiviral, and antifungal properties, which means that it helps to guard against cancer (particularly colon and prostate), cardiovascular disease, and a variety of other chronic and contagious illnesses. Turmeric can also lower cholesterol and may even protect against neurodegenerative diseases such as Alzheimer’s.

Turmeric has anti-inflammatory properties, particularly when consumed with ginger, and so may be beneficial for those with arthritis. Curcumin, found in turmeric, may ease the symptoms of inflammatory bowel diseases including ulcerative colitis and Crohn’s disease.

A source of vitamin B6, potassium, and dietary fiber, turmeric works well in curries, recipes featuring lentils, and dishes with sautéed vegetables such as green beans, cauliflower, and onions. It can also enhance certain salad dressings and rice dishes, particularly those that call for nuts and/or raisins. Handle turmeric with care, as it can stain fabric.

Black Pepper

This spice stimulates the secretion of stomach acid, which improves digestion and helps prevent intestinal gas. Black pepper also has antibacterial properties and is a good source of antioxidants.

Black pepper is a diuretic that promotes urination, helping to prevent water retention. Additionally, it stimulates fat cell breakdown, which aids in the maintenance of a healthy weight. Fresh-ground black pepper is a wonderful addition to any savoury dish, dressing, or sauce.

Mustard Seeds

Mustard seeds protect against gastrointestinal cancers, as well as providing anti-inflammatory effects as a result of their magnesium and selenium content, which help to lessen the symptoms of inflammatory conditions such as asthma and arthritis. Mustard seeds are also a source of Omega-3 fatty acids, iron, zinc, calcium, manganese, niacin, dietary fiber, and protein.

Mustard is good with red meat, in dipping sauces, and in salad dressings. However, goitrogens in mustard seeds may interfere with thyroid gland functioning, so those who have thyroid problems should avoid this spice.

Fenugreek

A staple of Ayurvedic medicine, fenugreek helps to stabilize high blood sugar levels, as well as offering anticancer and antimicrobial properties. Fenugreek is also believed to help with stomach complaints and aid in weight loss by reducing fat absorption and curbing appetite, though its effectiveness has not been evaluated with empirical research. Used in a variety of exotic chicken, lentil, and vegetable recipes, particularly curries, Fenugreek can also be made into a tea.

Fenugreek should not be taken by those who suffer from blood clotting disorders, diabetics, pregnant or nursing mothers, and those taking medication without first consulting a doctor, as this spice may be contraindicated.

Cumin

A popular spice in Middle Eastern, Mexican, and Indian cuisine, cumin is rich in iron, an important mineral for immune health. Cumin has also been used traditionally to improve digestion, and preliminary scientific evidence suggests that its traditional reputation may be justified.

Animal studies indicate that cumin may have anti-carcinogenic properties as a result of its antioxidant content and ability to enhance detoxification enzymes in the liver, protecting against the formation of liver and stomach tumours. While animal studies aren’t always generalizable to humans, the results are promising.

Seasoning with spices rather than unhealthy artificial and high-calorie flavourings can increase the health-protective effects of a nutritious diet. However, more is not necessarily better. High doses of certain spices can be toxic.