What’s the Spice: Spices and their Functional Benefits
- mavseatwell
- Aug 21, 2024
- 4 min read
From bold aromas to distinct flavors, spices are widely used in various cultures and traditions all over the world. Spices have several functional benefits including act as antioxidants, digestive stimulants, and hypolipidemic. Spices can be considered functional foods, which the Mayo clinic defines as "...foods that have a potentially positive effect on health beyond basic nutrition". For good reason, functional foods are a trending topic this year! These spices can be easily incorporated into your diet, while also giving you various wellness benefits and bursts of flavor. While spices can be very beneficial, it can also be overwhelming when trying to figure out how to cook with them or add them into your diet. Let's break it down a bit:
Spices + Their Benefits
Cumin:
Cumin is one of the most commonly used spices in Latin cuisine as well as India, North Africa, and the Middle East. It has a spicy and earthy aroma and is often included in dishes like chicken, fajitas, soup, beans, and curries.
Cumin provides a source of iron, promotes digestion, and fights off inflammation with each bite. There are multiple compounds found in cumin that provides several health benefits. Some of the compounds can help manage diabetes, improve cholesterol levels, reduce risk of food-borne illness, and support weight-management.
Cayenne
Among the spiciest of them all, cayenne is an ingredient used all around the world that really brings the heat! The spice is used in dishes like stews, chili, tacos, meats, and vegetables. Cayenne pepper can also be added to drinks to add an extra kick to flavor. Cayenne powder contains several vitamins such as vitamins A, B, C, E, and K. The spice contains a compound called capsaicin, which has been shown to have a multitude of benefits ranging from supporting metabolism to it's hypoglycemic and anti-cancer effects. Cayenne can be used to support metabolism and provide headache and congestion relief.
Turmeric
Turmeric provides a wealth of health benefits and has multiple uses. The spice is a must have in India and Middle Eastern cuisines. Turmeric is most known to be in curries, rice, and vegetables. You can even put turmeric in milk and teas to support immune health during the winter season.
The spice contains various compounds and antioxidants to support overall health and wellbeing. Curcumin is a compound found in turmeric that helps increase antioxidant enzymes and can support with disease prevention and healthy aging. Some other nutritional benefits are that it can reduce inflammation, ease muscle pain or soreness, and reduce cholesterol and anxiety. The spice is especially great for reducing the risk of chronic illnesses and infections. Did you know you can even use turmeric as an ingredient in your face mask for your skin to give it brightness and an energized look?
Saffron
Saffron is a high-quality spice and relatively the most expensive one in the entire world. Saffron is the part of a brightly red-colored saffron crocus flower. The spice is often included in rice dishes and is primarily used in countries such as India, Asia, Greece, and Iran.
Saffron is effective in improving physical energy, providing antioxidants, and reducing premenstrual symptoms. Saffron provides other benefits including reducing inflammation, reducing the risk of heart disease, and reducing chronic disease factors. This spice is amazing for both your tastebuds and your health.
Ginger
The last spice I’m going to talk about today is ginger. Ginger is found in many Caribbean, Indian, and Asian dishes. You can find the popular spice in soups, vegetables, meat, seafood, juices, cookies, and various baked goods like gingerbread.
Ginger is packed with not just flavor, but several nutritional benefits as well. The spice is great for aiding digestion, supporting your immune system, and providing your body with antioxidants. Ginger is commonly used to help reduce nausea and an upset stomach. The spice is also a great pain reliever due to it's anti-inflammatory properties.
How to Incorporate
SPICE | BEST PAIRED WITH | FUNCTIONAL BENEFITS |
Cumin | Rice + Beans, tortilla soup, fajitas, chicken, ribs, curries | Source of iron, promotes digestion, fights inflammation, reduces risk of food borne illness, reduces risk of diabetes, improves blood cholesterol |
Cayenne | Stews, taco meat, chicken, juice, Mexican chocolate pudding | Provides vitamins A, B6, C, E, + K; supports weight mgt and metabolism, hypoglycemic + anti-cancer effects |
Turmeric | Smoothies, soups, teas, rice, roasted veggies | Antioxidant, lowers blood cholesterol, reduces risk of chronic disease + certain cancers, anti-inflammatory |
Saffron | Rice, milk, sweets | Improves energy, antioxidant, reduces PMS symptoms, supports brain health |
Ginger | Meats, seafood dishes, veggies, baked goods, soup, juices | Supports digestion and immune symptoms, eases nausea, antioxidant, anti-inflammatory |
Not only do spices enhance flavor, smell, and the overall appearance of your dish, but they also provide a wealth of health benefits. Incorporating spices into your meals can be a great way to switch up the flavor profiles of your foods as well to avoid the monotonous plain grilled chicken breast. The colorful, flavorful, and nutrient rich spices make every dish unique and beautiful to each culture’s taste. I encourage you to get creative in the kitchen to discover your favorite spices and learn how to incorporate them into different dishes!
Stay healthy, Mavs!
Written by: Ami Patel, Wellness Intern
Reviewed by: Carly Richter, RDN, LD
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