9 Herbs and Spices With Proven Health Benefits

9 Herbs and Spices With Proven Health Benefits
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Even when our food choices aren’t the best, herbs and spices do more than just improve taste.  They give any meal a nutrition boost.  And according to a new study they may even reverse the damage from an unhealthy meal. 

Researchers from Penn State University cooked up coconut chicken, cheese bread and a dessert biscuit for six men. The subjects were aged 30 to 65 and overweight but otherwise healthy.  On one day the meal was served plain.  On another day researchers added two tablespoons of a blend of nine herbs and spices to the meal. 

After each meal the researchers drew blood from the subjects every 30 minutes for four hours.  They found that antioxidant activity in the blood increased 13% after the spicy meal compared to the plain meal. 

The spices and herbs also decreased post-meal insulin levels by 21% and triglyceride levels in the blood by as much as 31%.  That in turn could reduce heart disease risk. 

The spices used in the Penn State study included garlic powder, rosemary, oregano, cinnamon, cloves, paprika, turmeric, ginger and black pepper.  Besides heart benefits, each of these spices has its own proven health benefits.

1. Cinnamon Balances Blood Sugar

After 40 days of eating between just 1 and 6 grams of cinnamon (about 2 teaspoons), type 2 diabetics reduced their blood sugar levels by 18-29%. (molka/iStock)
After 40 days of eating between just 1 and 6 grams of cinnamon (about 2 teaspoons), type 2 diabetics reduced their blood sugar levels by 18-29%. molka/iStock
Margie King
Margie King
Author
Margie King is a graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and corporate attorney for 20 years, she left the world of business to pursue her passion for all things nutritious. Margie is the author of Nourishing Menopause: The Whole Food Guide to Balancing Your Hormones Naturally. She is also a professional copywriter and natural health, beauty and nutrition writer. To contact Margie, visit www.IntegrativeMenopause.com.