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Top 10 Must–have Herbs and Spices
If you've ever browsed the
herb-and-spice display in your grocery store,
you've spotted dozens of different seasonings. Each imparts a very distinct
flavor and aroma. Which ones you choose depends as much on the
foods you're
preparing as on the preferences of you palate. If you haven't used herbs and
spices a whole lot, you'll need to experiment to figure out which ones best suit
your cooking and your taste buds.
The following selections make an ideal starter kit that should cover many of
your cooking needs. Besides being quite versatile, these seasonings offer so
many important health benefits that they're almost too good to pass up.
  Basil. A common ingredient in tomato sauces, this intensely flavored herb
also works well in
soups, salads, and vinaigrettes. There's good reason to make
the most of basil in your cooking. Preliminary research suggests that the herb
may help block the biochemical chain reaction that leads to the development of
cancer. An array of flavonoids exist in basil, which help to protect cells and
chromosomes from damage. Studies have shown that two of these flavonoids in
particular, orientin and vicenin, are useful in protecting cell structures and
chromosomes from damage by radiation and oxygen.
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  Bay leaves. These woodsy-tasting green leaves are being studied as a
potential treatment for Type II (non-insulin-dependent)
diabetes. In Type II
diabetes, the body doesn't produce enough of or becomes resistant to the hormone
insulin, which it needs to help convert food into energy. But bay leaves can
actually help regulate insulin levels. The essential oil of the bay leaf is a
constituent of perfumes, and can be used as a
massage oil to relieve muscular
soreness and enhance circulation, and is also used in tonic formulations to
combat
hair loss. You can use the herb as a flavor enhancer
in soups, stews, and marinades. Just remember to remove it from a dish before
serving: The leaf is so sharp and stiff that it can damage the throat or
digestive tract if swallowed.
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  Cloves. With their intense orange scent and piquant flavor, cloves nicely
complement autumn-ripe vegetables such as pumpkin and squash. Cloves also spice
up rice dishes and baked goods. They contain a compound called eugenol, a
powerful antioxidant, that can help keep your arteries clear of cholesterol.
According to a recent study, all those who ingested cloves showed a drop in
glucose, triglycerides and LDL ("bad")
cholesterol levels. Those who did not
ingest cloves experienced no changes. Cloves are a great spice to heal
ailments of the digestive system. They are well known for relieving flatulence
and can actually help promote good digestion as well as
metabolism. They may
also help relieve vomiting and diarrhea as well as a host of other digestive
disorders. Cloves are also used in tropical Asia to treat conditions
such as scabies, cholera, malaria and tuberculosis. As an antispasmodic it can
be applied topically to relieve muscle spasms or in a tea to ease coughing. It
can also treat skin problems like
styes and sores when applied as an ointment.
It is said a paste of milk, salt crystals, and
cloves can be a great
headache
remedy.
  Garlic. Okay… so technically, garlic doesn't qualify as an herb or a spice.
(It's actually a member of the onion family.) Nevertheless, the medicinal
benefits of this “wonder bulb” definitely merit mention. Perhaps the most
compelling research so far focuses on the link between
garlic consumption and
cancer risk. A study at Pennsylbania State University in University Park found
that garlic inhibits formation of
breast cancer cells. And researchers in Iowaconcluded that eating garlic at least once a week cut women's risk of
colon
cancer by one-third, compared with women who never ate garlic.
Garlic is so versatile that you can incorporate it into all but the sweetest
dishes. Worried about garlic breath? Roasting or boiling the bulb before use
will make it milder and less pungent. Or try chewing parsley sprigs after eating
garlic.
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  Ginger. Many Chinese and Indian dishes call for this spicy-sweet ingredient,
which, like garlic, has therapeutic properties.
Ginger is perhaps best known for
its ability to relieve motion sickness. Taking 1/4 teaspoon 20 minutes before a
car or boat trip should give you about 4 hours of relief. Another popular
remedy is 3 or 4 slices of sliced ginger in a cup of boiling water to make
ginger tea. Sip as needed to relieve nausea caused by motion sickness. Now researchers in Denmark and India
have uncovered evidence that ginger can also ease migraine pain and help lower
cholesterol. Use it in stir-fries, cakes, and marinades and as a complement to
meat dishes. Ginger has also been shown to clean and thin the blood thus
positively affecting the heart and almost every other organ in the body.
Denmark researchers have discovered that ginger can block the effects of
prostaglandins. These are substances that cause inflammation of the blood
vessels in the brain, which leads to
migraine. Though the results are still
experimental, 1/3 teaspoon of fresh of powdered ginger taken when you feel a
migraine coming on can help stop pain before it starts. Using the same theory,
ginger has been found to produce "marked" relief in
arthritis pain. The ginger
tea described above or 1/2 teaspoon of ginger is recommended by Danish
researchers for arthritis relief.
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  Paprika. Paprika can boost your pound burning power by accelerating you
metabolism while curbing your
appetite. The spice is available in a range of
“temperatures,” from mild to hot. It also tends to give foods a reddish hue. Use
paprika to liven up broiled fish, chicken, and roasted or mashed potatoes. As an
antibacterial agent and stimulant, paprika can help normalize blood pressure,
improve circulation, and increase the production of saliva and stomach acids
to aid digestion. Paprika is unusually high in vitamin C. It is said that
paprika contains as much as nine times as much vitamin C as one tomato does in
weight.
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  Parsley. Nibbling that delicate green sprig on your dinner plate just might do
you a world of good. Parsley contains compounds that act as natural diuretics,
which means the herb can help prevent premenstrual water retention and flush out
bacteria that lead to urinary tract infections. Besides using fresh parsley as a
garnish, mince it and sprinkle it on soups, pasta, grains, and potatoes. Parsley
contains more vitamin C than any other standard culinary vegetable, with 166mg
per 100g (4oz). This is three times as much as oranges and about the same as
blackcurrants.
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  Red pepper. As with paprika, eating red pepper may speed up your metabolism. Red
pepper also makes a good home remedy for a cold: The heat it produces can unclog
a stuffed-up nose and stimulate a more productive cough. A natural in spicy-hot
dishes such as chili, red pepper can also add flair to soups, stews, sauces-even
salad dressings. According to a new study, caspian, the compound that gives red
pepper its heat could stop the spread of prostate cancer. Previous studies
have linked red chili papers to inhibiting the growth of pancreatic cancer
cells.
  Rosemary. Common in French and Italian cuisines, this aromatic herb complements
the flavors of a variety of dishes, especially poultry and lamb. On the health
front, evidence suggests that rosemary helps protect against cancer. Rosemary
has the ability to assist in those who are having
memory difficulties as a
result of emotional or mental stress. In addition to improving ones memory,
Rosemary posses beneficial properties such as the ability to improve ones
circulation, eases joint pain for many with arthritis, a headache reliever,
and can treats the symptoms of the common cold to name a few. The
Rosemary
herb has strong antioxidant properties as well which help to promote overall
health.
  Turmeric.
Turmeric
is what gives prepared mustard its distinctive golden glow.
Its mild flavor and yellow hue complement curries and rice dishes. This spice
can contribute to your
heart health, too, by lowering blood levels of
triglycerides and by preventing cholesterol from sticking to your artery walls.
Other studies have linked turmeric to a reduced risk of cancer and possibly to
stronger immunity. At least one study at the University of Texas showed that curcumin (the active ingredient in Turmeric) can slow and even stop
reproduction of cancerous cells in multiple myeloma, an insidious form of
cancer. Curcumin also relieves the pain associated with arthritis by reducing
inflammation in the joints.
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