Spice it up!

Spices are the dried parts of plants, including the root,

seed, fruit, bark, bud, and even the stigma of flowers.
There is a long history to both the culinary use and
medical use of spices around the world. For example,
Egyptians worshiped garlic and fed their slaves with it to
keep them healthy. In ancient Greece and Rome, spices
had a number of medicinal and culinary uses; for
example, Hippocrates had 300 remedies that used
garlic, cinnamon and rosemary. The Chinese used
cinnamon for colds and flu, and Indians used turmeric to
cure urinary tract ailments and jaundice. Today, spices
are commonly used for their aroma and as flavour
enhancing additives for various dishes.

Garlic
Powder:
Helps
Lower
Cholesterol and Fights Cancer

As research accumulates, more evidence points to the

close relationship between various spices and potential
health benefits, such as cinnamon, garlic powder, ginger
and turmeric.
Cinnamon: Helps Regulate
Sugar and Lower Cholesterol

Blood

Background: Cinnamon is driven from the inner

bark of cinnamomum trees and has been widely
used in Asia and Egypt since thousands of years
ago.
o Cinnamon may help lower blood sugar
levels,
which
significantly
benefits
individuals with diabetes.
o Consumption of cinnamon is also linked to
lowered low-density lipoprotein (LDL) or
bad cholesterol, and triglyceride (fat in the
blood) levels. In fact, as little as 1g per day
(about teaspoon) is sufficient for its health
benefits.
o Cinnamon may help reduce inflammation,
has an antioxidant property, and helps fight
bacteria.
Tips:
o Next time you are having a cup of tea, try
soaking a cinnamon stick in it to enhance
the flavours.
o When having oatmeal for breakfast, replace
the sugar with a sprinkle of cinnamon.
o Sprinkle some cinnamon on yogurt, coffee,
milk, grain salads, and baked apples or
pears. Not only will you experience a unique
aroma and flavour, but also experience
enhanced blood sugar and cholesterol
levels, and protect yourself against various
diseases.
Storage:
o Generally, spices should be kept in a dark,
cool and dry environment such as in a
pantry.
o Cinnamon sticks can be stored for as long
as 2-3 years whereas ground cinnamon
should only be stored for 6-12 months.

The shelf life will be reduced if the container

is not sealed properly or stored as
recommended.

Background: Garlic powder is derived from the

dried, ground clove of garlic. Over centuries,
garlic has been highly valued for its culinary and
medicinal uses, particularly among ancient
Egyptians.
o As little as 1/4 of a teaspoon of garlic
powder a day may help reduce total
cholesterol,
low-density
lipoprotein
(LDL) cholesterol and triglyceride levels.
o This lipid (fat) lowering effect along with
its anti-inflammatory and anti-oxidant
properties help protect you against
cardiovascular
diseases
(e.g.
atherosclerosis, high blood pressure and
stroke).
o High garlic intake is associated with
lower risk of oral, esophageal, stomach,
colon and prostate cancers. So, not only
does garlic add flavour to various
dishes, it also helps protect against a
number of diseases.
Tips:
o Use garlic powder to marinate meat,
poultry and fish.
o Sprinkle it on salad, potatoes and other
vegetables.
o Remember that 1/8 teaspoon of garlic
powder is equivalent to one clove of
fresh garlic.
o Make sure to purchase garlic powder
without salt to avoid excess intake of
sodium.
Storage:
o As with most spices, store in a cool, dry
and dark place.
o high humidity would cause ground garlic
powder to cake.
o Ensure that the product is used by the
best before date. Although garlic
powder does not spoil, it would lose its
flavour and potency.
Ginger: Helps Relieve Nausea
and Arthritis Pain

Background: Ginger powder is the dried,

ground root of the ginger plant. Historically,
ginger has been widely used for its medicinal
benefits such as in treatment of the common
cold, and to relieve nausea and indigestion.
o Many studies confirm that ginger is
effective in treating nausea and
vomiting, especially in early pregnancy
and in chemotherapy patients.

Individuals suffering from inflammatory

diseases (e.g. arthritis) could benefit
from regular intake of ginger as it helps
reduce arthritis inflammation and the
associated pain.

Tips:
o

Use fresh or powdered ginger to

marinate meat, poultry and fish.
o Sprinkle powdered ginger on toast,
salad, quinoa, sweet potatoes, oatmeal
and other grain cereals, tea or
smoothies.
Storage:
o Store ginger powder in a dry, cool and
dark place.
o Ginger powder has a long shelf life of 23 years considering that it is stored
properly in a sealed container.
Turmeric:
Helps
Arthritis and Cancer

Fight

Background: Turmeric is the root of an East

Indian plant that belongs to the ginger family and
is added to curry.
o Research suggests that compounds in
turmeric have an anti-inflammatory
property, which helps explain its
traditional use as a household remedy
for sprains and swellings.
o It
may
be
protective
against
inflammatory diseases such as arthritis
and may protect against skin, breast,
prostate, stomach, liver and colon
cancers.
o Although more research still needs to be
done to better understand the benefits of
turmeric, add this spice to various
dishes to enhance the flavour, colour
and health content of your dishes.
Tips:
o Toss some turmeric on roasted or stir-fry
vegetables
o Add a small pinch of turmeric to salad
dressing; aside rom the health benefits
this would add a yellowish hue to your
dressing
o Turmeric is a great complement to
recipes that contain grains and legumes
such as rice and dry beans.
Storage:
o Keep turmeric in a cool, dry and dark
place such as a pantry.
o High humidity would cause ground garlic
powder to cake.
o Ensure that the container is tightly
sealed.

Please note that while this information is evidence-based, the amount

of evidence available doesnt indicate that there will be definitive
outcomes following the use of these spices and there are absolute
evidence that excessive use of any given spice would have definite
therapeutic benefits. Based on current evidence, these spices would
likely provide you with the indicated benefits and should be a part of a
healthy diet.

References
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Special thanks to Shahzadi Devje, RD and Sanja Petrovic, RD for their support
and feedback on this article.