Spices: Taste, nutrition and

health

Presented by Barkha Herman, Vegan42.com barkha@vegan42.com

Cinnamon

Two major varieties of Cinnamon exist: the Ceylon

cinnamon and the Cassia cinnamon. They look

different from each other and have different

nutritional properties. Other species exist but are

not as popular.

Ceylon cinnamon: Also known as "true" cinnamon.

Cassia contains significant amounts of a compound

called coumarin, which is harmful in large doses.

Some benefits of Cinnamon

Cinnamon contains cinnamaldehyde. cinnamaldehyde is proven to have medicinal value that impact the metabolism, increasing it.

Cinnamon is loaded with powerful antioxidants, specifically as polyphenols. n a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking "superfoods" such as garlic.

Cinnamon is anti-inflammatory. Studies show that Cinnamon has potent anti-inflammatory properties.

In people with type 2 diabetes, 1 gram or about half a teaspoon of cinnamon per day has been shown to have beneficial effects on blood markers, including reduced LDL.

Cinnamon can dramatically reduce insulin resistance, helping this important hormone do its job.

Some benefits of Cinnamon

Cinnamon has been shown to decrease the amount of glucose that enters your bloodstream after a meal. Also, a compound in cinnamon can act on cells by mimicking insulin..

Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer's disease.

In test-tube and animal studies, it has been shown that cinnamon extracts may protect against cancer.

Cinnamaldehyde, one of the main active components of cinnamon, may help fight various kinds of infection, including bacterial and fungal infections.

A laboratory study looking at HIV-infected cells found that Cassia cinnamon was the most effective treatment of all 69 medicinal plants studied.

Cinnamon Overuse

As you can see, cinnamon is overall a beneficial plant.

However there are some side effects of over consumption.

Coumarin is a compound found naturally in several plant species. It can be harmful in large

doses.

Cinnamon in Ayrveda

Cinnamon is used in ayurvedic herbal preparations to enhance the bioavailability of other herbs. In other words, it acts like a catalyst to other spices. It is a warming spice, and contributes the sweet, pungent and bitter tastes.

Kapha: Acts as a pacifying agent.Vata: Acts as a balancing agent.Pitta: Should consume smaller doses of cinnamon.

Ginger

Ginger (Zingiber officinale) is a flowering plant whose rhizome, ginger root or simply ginger, is widely used as a spice or a folk medicine.

Ginger likely originated as ground flora of tropical lowland forests in regions from the Indian subcontinent to southern Asia,

Some benefits of Ginger

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

Ginger is highly effective against nausea related to sea sickness, morning sickness etc. It may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy.

Ginger has been shown to be effective against exercise-induced muscle pain.

In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication.

Ginger may have powerful anti-diabetic properties.

Some benefits of Ginger

Ginger has been shown to speed up emptying of the stomach in people with Chronic indigestion (dyspepsia).

Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers.

The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger.

Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain.

Ginger in Ayrveda

Actions on the doshas:

• Decreases Vata and Kapha, can increase Pitta in excess, especially dry ginger. • From an Ayurvedic perspective, ginger is a superfood, particularly for

digestion, respiration and the joints. • For the same reason, hot, fresh ginger tea is also great medicine for

menstrual cramps

Fennel

Fennel (Foeniculum vulgare) is a flowering plant species in the carrot family.[ It is a hardy, perennial herb with yellow flowers and feathery leaves.

It is indigenous to the shores of the Mediterranean but has become widely naturalized in many parts of the world, especially on dry soils near the sea-coast and on riverbanks.

Some benefits of Fennel

Dietary nitrates present in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they help lower blood pressure and protect the heart.

The fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content in fennel, coupled with its lack of cholesterol, all support heart health.

Selenium is a mineral in fennel but not most other fruits and vegetables (as it is primarily found in Brazil nuts and animal proteins). It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body.

Selenium found in fennel can also prevent inflammation and decrease tumor growth rates.

Fennel contains folate, which plays a role in DNA synthesis and repair. This might help prevent cancer cells from forming because of mutations in the DNA.

Some benefits of Fennel

The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection.

Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily used for energy within the body.

The fiber content in fennel helps to prevent constipation and promotes regularity for a healthy digestive tract.

Dietary fiber is an important factor in weight management and works as a "bulking agent" in the digestive system.

Pairing high-vitamin-C foods, such as fennel, with iron-rich foods can improve the ability of the body to absorb iron.

Fennel in Ayrveda

• Fennel is a cooling spice, contributing mainly the sweet taste with an undertone of the bitter taste.

• According to ayurveda, fennel is extremely good for digestion. It acts as a general toner for the digestive system, and is particularly good for enhancing agni, the digestive fire, without aggravating Pitta.