At Katie’s Plates, we love to use herbs and spices in our recipes! But what exactly are herbs and spices, and what are the benefits of using them?
Herbs and spices are the leaf, root, stem, bark, or seed of a plant. They are used to enhance the flavor of foods. Aside from making your favorite dish taste amazing, there are also many health benefits to using herbs and spices. First and foremost, herbs and spices can reduce the need for additional salt, thus reducing sodium intake. Sodium is a mineral that is necessary for good health, however, most Americans consume way more than what is recommended. (The Dietary Guidelines for Americans recommends 2,300 mg of sodium per day, but the average American consumes more than 3,400 mg of sodium per day… that’s a pretty big difference.) Reducing sodium consumption can reduce the risk of high blood pressure, heart disease, and stroke. While this is great, that’s not the only benefit of using herbs and spices…
Herbs and spices contain polyphenols- a group of phytochemicals that have antioxidant, anti-inflammatory, anti-cancer, anti-microbial, and neuro-protective properties. That’s a lot of good properties! The potential health benefits of polyphenols can vary greatly, depending on the amount consumed and the bioavailabilty (the amount of the polyphenol that enters the bloodstream and is able to have an active effect on the body). More research needs to be done on polyphenol bioavailability to fully understand the health effects, and this is something that the scientific community is currently investigating.
We know that cooking with herbs and spices may seem overwhelming at first, so we’re including a link to a “cheat sheet” that will help you to get started.
http://www.foodandnutrition.com/appendix/Herb_and_Spice_Chart.pdf
And of course, to make it even easier, you have us! Here at Katie’s Plates, we are always happy to deliver a delicious, healthy meal, prepared with herbs and spices, right to your door.
Some of my personal favorites:
Cinnamon- I love to bake with cinnamon! Muffins, cookies, banana bread- you name it, I’ll throw some cinnamon in it! If you’re looking for an even simpler way to incorporate some cinnamon into your meals, try adding some cinnamon to your oatmeal. It’s way better than eating pre-packaged oatmeal with a ton of added sugar, and it’s delicious. Cinnamon also has potential anti-diabetic effects and may lower blood sugar.
Cumin and cilantro- Because every other meal that I make is some type of Mexican-flavored dish. I love to add cumin and cilantro to tacos, fajitas, and tortilla soups. Cumin is also typically seen in Indian dishes, especially curries. Like cinnamon, cumin may help to control blood sugar. Cumin has also been shown to aid in digestion, and it contains essential minerals, like magnesium.
Now that you know the benefits of cooking with herbs and spices, I hope you feel inspired to try adding herbs and spices to your favorite recipes. If there are any herbs or spices that you’d like to see us incorporate into our meals, shoot us an email! We love to try out new recipes and ingredients!
Megan is a dietetic intern for Samford University and is currently pursuing a master of science degree in Nutrition. She is passionate about helping people to nourish their bodies well with proper nutrition and a healthy lifestyle. You can follow Megan on Instagram @megeliseandrews.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227268/
https://www.washingtonpost.com/lifestyle/wellness/spices-and-herbs-do-more-than-add-flavor-to-food--they-are-nutritional-powerhouses/2017/01/25/79dbedb4-e24c-11e6-a453-19ec4b3d09ba_story.html?utm_term=.c528ba46c3bf
http://www.livestrong.com/article/415653-ground-cumin-health-benefits/
https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_sodium.htm