The health benefits of popular foods

Though the field of medicine is constantly on the advance and branch out in lots of ways, nutritionists and health experts continue to praise the great things about certain foods. Actually, eating healthfully has been proven to reduce the chance of obesity, cardiovascular illnesses, and even certain types of cancer.

Another nights grilled chicken breasts is wonderful for your diet, but it’s also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Grab your spice rack and you’ll not only the profumi sapori e fantasia of your food, but you’ll also get a boost of antioxidants (substances that protect cells from damage).

1. Cinnamon to lessen Blood Sugar
This popular spice originates from the bark of the cinnamon tree and is utilized in from pumpkin spice lattes to Cincinnati chili. Cinnamon is particularly great for people who have high glucose levels. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar in people who have type 2 diabetes.

Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for folks with diabetes who are in greater risk for developing cardiovascular disease.

Cinnamon is not really a alternative to diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a wholesome lifestyle.

Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or make use of it in stews and chilis or as a meat rub.

Indian dish with rice and curry
2. Turmeric to Fight Inflammation
Turmeric is most beneficial known because of its utilization in Indian curry dishes and has become a trendy superfood because of its ability to lessen inflammation – a standard cause of discomfort and illness.

Among the components of turmeric is a substance called curcumin. Research suggests it could reduce inflammation in the mind, which has been associated with Alzheimer’s disease and depression. In a tiny study of adults over 50, those who consumed curcumin supplements during the period of 1 . 5 years had improvement in memory test scores. In addition they reported being in better spirits. Most impressive? Scans with their brain indicated significantly fewer markers associated with cognitive decline.

Because of its anti-inflammatory qualities, curcumin is also able to reducing pain and swelling in people with arthritis. And animal studies indicate that curcumin may have powerful anti-cancer properties. A Johns Hopkins study found that a blend of curcumin and a chemotherapy drug was far better at shrinking drug-resistant tumors than using chemotherapy alone.

Meal tip: Want to include this powerhouse spice to your daily diet? Rub it on roasted vegetables and meats, sprinkle it in tacos or build a curry.

Smoothie with banana and ginger
3. Ginger to alleviate Nausea
Ginger is a tropical plant that’s been found in Asian cultures for thousands of years to take care of stomach upset, diarrhea and nausea. Within the U.S., it comes in a variety of convenient forms – lollipops, candies, capsules and teas. You can even choose the dried powder in the spice aisle of the supermarket, or buy it fresh to make teas or grate into recipes.

Research has discovered that ginger is effective at calming pregnancy-related nausea and reducing tummy upset after surgery. Some studies have also discovered that ginger cuts the severe nature of motion sickness or prevents the symptoms altogether. It could even help with chemotherapy-induced nausea and vomiting when taken along with anti-nausea medications. (Ask your physician first before taking ginger while on chemotherapy drugs, as it can have a negative interaction with certain medications.)

Meal tip: Work this zingy spice into your diet by adding it to stir-fry dishes, smoothies or sipping it in tea. You can even add it to homemade salad dressings and baked goods.

Grilled shrimp skewers
4. Garlic to improve Heart Health
The majority of us are aware of garlic, the strong-smelling bulb commonly used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.

When you age, some hardening of the arteries is normal. That is called atherosclerosis and occurs as fatty deposits composed of cholesterol and other substances build up within your artery walls. Factors such as smoking, high blood circulation pressure and high cholesterol makes it worse. As the build-up increases as time passes, the arteries narrow. This can make you vunerable to heart attacks and strokes.

Researchers have linked garlic intake with keeping arteries flexible, especially in women. In addition, studies claim that eating garlic may reduce cholesterol and triglycerides.

Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It could be used in a variety of savory dishes.

Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or make use of it with rosemary to make a tasty meat rub. You could sprinkle it in soups and salad dressings, too.

Plate of bean chili and rice
5. Cayenne to help ease Pain
Cayenne is a kind of chili pepper that you’ll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers include a substance called capsaicin. It’s what makes them spicy and also what can provide pain relief.

Capsaicin reduces the amount of pain signals delivered to your brain. The effect? You don’t register the maximum amount of discomfort. It works on pain caused by arthritis and diabetes-related nerve damage. You may apply creams with capsaicin on joints and muscles.

Lab research and studies in animals claim that eating cayenne pepper can also help with something that triggers a lot of internal pain: ulcers. Although people often associate spicy foods with stomach upset, capsaicin supports helping reduce ulcers by restricting the growth of the ulcer-causing bacteria (Helicobacter pylori or H. pylori), reducing excess stomach acid and increasing blood circulation.

Meal tip: Utilize this spice anytime you want to include heat to your meal. It’s great in chili, soups, stews and on meat. For a great twist, put in a dash to hot chocolate.

Healthiest Methods to Use Spices
Whether you utilize spices fresh or dried, you’ll still get beneficial compounds, says Vizthum. But, she cautions, “In the event that you fry or grill food with spices, it decreases the antioxidants. However, microwave cooking, simmering or stewing foods with spices actually heightens the antioxidant degrees of spices.”

If you’re tempted to consider supplements to boost your dose of the beneficial compounds, it’s important to notice that commercial supplements aren’t strictly regulated, therefore you can’t be sure of the actual pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you’re thinking about taking a supplement, talk to your doctor or dietitian in what form and amount is right for you.

Whatever the other health advantages, spices add flavor to food and can make healthy meals scrumptious and interesting. And, says Vizthum, “One of the primary benefits of using spices is they are a healthy way to truly get you out of an eating rut.” Enjoying your meal is key to maintaining healthy habits for the future. Be sure to speak to your doctor or a dietitian before changing your diet.