Spicing up your meals isn’t just about adding great flavor to your food—it can also boost your overall health. While spices have long been celebrated for their flavor-enhancing qualities, research suggests that they offer a myriad of health benefits that can be especially helpful for people over 40. From reducing inflammation to supporting gut health and promoting cognitive function, spices have garnered attention for their potential to positively impact various aspects of well-being.
To delve into the health-promoting properties of several tasty spices, we turned to board-certified physician Linda Khosaba, NMD, FABNE, founder of Natural Endocrinology Specialists (NES). According to Dr. Khosaba, spices such as turmeric, ginger, cinnamon, cumin, and black pepper can do wonders to combat inflammation, nurture gut health, promote a healthier heart, and sharpen cognitive function. Discover the potential of these spices below.
1. Cumin
Cumin, known for its distinct flavor, also possesses anti-inflammatory properties. Khosaba states, "Cumin may be beneficial for managing inflammatory bowel disease and reducing inflammation markers." Cumin's potassium content, anti-inflammatory properties, and potential cholesterol-lowering effects suggest it may contribute to heart health when incorporated into a balanced diet. Additionally, it aids digestion and may improve memory function. To enjoy the benefits of cumin, Khosaba recommends adding it to curries, lentil soups, roasted vegetables, or rice dishes.
2. Cinnamon
Cinnamon, with its compound cinnamic acid, boasts anti-inflammatory properties. Khosaba notes, "Studies suggest it may be beneficial for managing blood sugar levels and reducing inflammation markers," both of which can help your heart. Moreover, cinnamon promotes gut health by fostering the growth of beneficial gut bacteria and may enhance cognitive function, particularly in individuals with Alzheimer's disease or mild cognitive impairment. Khosaba suggests incorporating cinnamon into oatmeal, yogurt, fruit, baked goods, stews, or curries.
3. Ginger
Ginger, containing gingerols and shogaols, is another powerful anti-inflammatory spice. "Ginger may help alleviate gut inflammation and reduce pain associated with conditions like arthritis," says Khosaba. Additionally, it aids digestion by stimulating the production of digestive enzymes and may improve cognitive function. Ginger may also promote heart health by helping to lower blood pressure, reduce cholesterol levels, and decrease inflammation, all of which contribute to a healthier cardiovascular system. To reap its benefits, Khosaba recommends consuming ginger tea, adding it to stir-fries, marinades, or smoothies, or using freshly grated ginger in various dishes.
4. Turmeric
Turmeric, with its active compound curcumin, is renowned for its potent anti-inflammatory properties. According to Khosaba, "Curcumin has been shown to possess anti-inflammatory properties, making it beneficial for conditions like arthritis and inflammatory bowel disease." Moreover, turmeric can support gut health by promoting the growth of beneficial gut bacteria. It can also lower levels of harmful LDL cholesterol and improve endothelial function, thus potentially lowering the risk of heart disease. Turmeric also exhibits neuroprotective properties that may enhance cognitive function and memory. To incorporate turmeric into your diet effectively, Khosaba suggests adding it to curries, stir-fries, scrambled eggs, or smoothies and pairing it with black pepper to enhance absorption. Yum!
5. Black Pepper
Black pepper contains piperine, an active compound that exhibits anti-inflammatory properties and enhances the absorption of other beneficial compounds like curcumin—meaning it could help you get the most out of all of the other spices on this list. Khosaba adds, "It may stimulate digestion and improve nutrient absorption." Furthermore, black pepper may have neuroprotective properties and enhance cognitive function. Khosaba suggests incorporating freshly ground black pepper into various dishes to elevate flavor and maximize nutrient absorption. Luckily, you can add it to just about anything.
READ MORE: The Brain-Healthy Habits Health And Food Experts Swear By For A Sharper Mind And Better Sleep
