5 Delicious Herbs and Spices With Powerful Health Benefits (2)

Source : authoritynutrition.com

1. Cayenne Pepper Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties

Cayenne pepper is a type of chili pepper used to prepare spicy dishes. The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies. For this reason, it is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can build up. Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer. Of course, these observed anti-cancer effects are far from being proven in humans, so take all of this with a big grain of salt.

Bottom Line: Cayenne pepper is very rich in a substance called capsaicin, which reduces appetite and boosts fat burning. It has also shown anti-cancer potential in animal studies.

2. Ginger Can Treat Nausea and Has Anti-Inflammatory Properties

Ginger is a popular spice used in several forms of alternative medicine. Studies have consistently shown that 1 gram or more of ginger can successfully treat nausea.

This includes nausea caused by morning sickness, chemotherapy and sea sickness. Ginger also appears to have strong anti-inflammatory properties, and can help with pain management. One study in subjects at risk for colon cancer found that 2 grams of ginger extract per day decreased markers for colon inflammation in the same way as aspirin. Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis. It had a similar effectiveness as treatment with aspirin or ibuprofen.

Bottom Line: 1 gram of ginger appears to be an effective treatment for many types of nausea. It is also anti-inflammatory, and can help reduce pain.

3. Fenugreek Improves Blood Sugar Control

Fenugreek was commonly used in Ayurveda, particularly to enhance libido and masculinity. While its effects on testosterone levels remain inconclusive, fenugreek does seem to have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin.

Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics.

Bottom Line: Fenugreek has been shown to improve the function of insulin, leading to significant reductions in blood sugar levels.

4. Rosemary Can Help Prevent Allergies and Nasal Congestion

The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to suppress allergic responses and nasal congestion. In a study with 29 individuals, both 50 and 200 mg doses of Rosmarinic acid were shown to suppress allergy symptoms. The number of immune cells in nasal mucus also decreased, with reduced congestion.

Bottom Line: Rosmarinic acid has anti-inflammatory effects that appear to suppress allergy symptoms and reduce nasal congestion.

5. Garlic Can Combat Sickness and Improve Heart Health

Throughout ancient history, the main use of garlic was for its medicinal properties. We now know that most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell. Garlic supplementation is well known for combatting sickness, including the common cold.

If you often get colds, then adding more garlic to your diet could be incredibly helpful. There is also convincing evidence for beneficial effects on heart health. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% . Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure. In one study, it was just as effective as a blood pressure lowering drug.