Have you ever wondered what the effects of the herbs you consume have on your health? Whether you are looking to update your shopping list or notes, knowing about these four ingredients and understanding their health benefits and potential side effects is very crucial.
In this article we are concentrating on the orange/yellow herbs and spices. If you are interested in knowing about other spices, browse through the blog to look up other listings. Today we are looking at the four most commonly used herbs and spices worldwide: turmeric, ginger, saffron, and garlic.
Reading further, you will learn the scientifically proven health benefits and nutritional facts of these herbs.
Turmeric
This is a native Indian spice that is famous for its yellow color. It is a flowering plant that is part of the family Zingiberaceae, of which ginger is a member. It is a rhizome that can be used in its natural form or cooked. They can also be dried and ground into an orange-yellow powder. It is the component that gives curry powder its yellow color.
Turmeric contains some compounds called curcuminoids, which have medicinal properties. One such compound is curcumin. This compound has some anti-inflammatory and antioxidant properties.
Below is the nutritional content of turmeric. A tablespoon of turmeric (6.8g) contains:
- 24 calories
- 0.2 g of fat.
- 2.6 mg sodium
- 171.7 mg of potassium
- 4.4 g of carbohydrates
- 1.4 g dietary fiber
- 0.2 g of sugar.
- 0.5 g of protein
- Vitamin C – 3% of the daily value
- Calcium – 1% of daily value
- Iron – 15% of daily value
Health benefits of Turmeric
- Anti-inflammatory properties:
Turmeric has powerful anti-inflammatory properties. Curcumin, which is the active ingredient, has been shown in studies to be as effective as prescription medications in dealing with inflammation. And to top it off, it doesn’t have any side effects.
Scientists have proven that chronic inflammation is a common denominator for diseases such as heart diseases, Alzheimer’s, obesity, cancer, etc. Due to this, any substance that can battle inflammation will be of great help.
In studies, curcumin has been proven to be as effective as ibuprofen in dealing with pain in osteoarthritis patients. It has also been shown in some rheumatoid arthritis patients to be more effective at dealing with swelling than conventional anti-inflammatory drugs.
- Antioxidant properties:
Curcumin is a very powerful antioxidant that does the work of neutralizing free radicals in the body. Free radicals are basically converted oxygen molecules that are produced during energy formation in the mitochondria. These radicals are called reactive oxidative species.
These species can be dangerous to cell components, such as DNA, fatty acids, and proteins. The cell produces some enzymes called antioxidants that naturally neutralize these oxidative species.
However, sometimes the number produced is not enough, and this is why these antioxidants need to be supplemented. This is where curcumin comes in. Having it in your diet supplements the number of antioxidants in your body. Curcumin is quite potent. It also stimulates the production of other antioxidants, thus promoting a healthy body.
- Boosts Brain derived Neurotrophic Factor:
Brain-derived neurotrophic factor is a substance produced by the brain that drives the process of formation and production of new neurons. This hormone maintains the life of neurons.
It is crucial for areas of the brain that are involved in memory and learning. It is also found in the eating and drinking centers of the brain. This hormone is quite important, as research has shown that some major brain disorders are linked to decreased levels of this hormone.
Studies that have been carried out show that curcumin, the active ingredient of turmeric, can boost the levels of this hormone. This means that it has the potential to reverse or delay the progression of some brain disorders.
- Lowers risk of heart disease:
Heart disease has a lot of contributing factors. There are various processes that lead to it. Curcumin can help to hinder some of these processes. Curcumin is helpful in the improved function of the endothelium.
The endothelium is a very important component of blood vessels as they help to regulate blood pressure and blood clotting. When it begins to malfunction, problems can arise in the circulatory system.
Curcumin is one substance that can help to cancel such effects. Studies have shown that subjects who had included curcumin in their diet were less likely to get a heart attack than those who hadn’t.
- Anti-cancer properties:
Through research, it has been proven that curcumin can reduce the growth of cancer cells. They also administered curcumin to some men who had some lesions in their colon. These lesions usually lead to cancer.
However, after 30 days of being on curcumin, the number of these lesions was reduced by 40%.
- Antidepressant properties:
Curcumin has been proven to be as effective as Prozac. Prozac is a drug widely used for treating depression. In trials carried out with these two substances, it was discovered that there were similar marked improvements in the subjects tested.
Saffron
The dried stigma of the Crocus sativus plant is what is known as saffron. It is also commonly known as the “saffron crocus”. It is known as the most expensive spice by weight. It is even more valuable than gold, believe it or not. It owes it to the fact that the production of saffron is quite labor intensive. It costs $5000 per kg.
The spice has a golden-yellow color which it imparts onto food. This color is a result of a carotenoid pigment called crocin. In addition to this, saffron has a floral, honey-like fragrance that makes it stand out. The flavor is also quite intense, so it is used sparingly in recipes.
Below is the nutritional content of saffron. A 100 gram weight of saffron contains:
- 310 calories
- 6 g of fat (9% of the daily value)
- 148 mg of sodium (6% of the daily value)
- 1,724 mg of potassium (49% of daily value)
- 65 g of carbohydrates (21% of daily value)
- 3.9 g of dietary fiber (about 15% of daily value)
- 11 g of protein (22% of daily value)
- Vitamin C (134% of daily value)
- Calcium (11% of daily value)
- Iron (61% of daily value)
- Vitamin B6 (50% of daily value)
Saffron has some health benefits.
- Antioxidant benefits: Saffron has a variety of antioxidants. These antioxidants protect your body cells from oxidative stress and free radicals.
- Crocin
- Crocetin
- Safranal
- Kaempferol
Crocin and crocetin are what are responsible for the yellowish pigmentation in saffron. These compounds have anti-inflammatory and antidepressant properties. The other two have some anti-cancer properties. Safranal itself is responsible for saffron’s unique taste and aroma.
- Prominent anti-cancer properties: Saffron has been shown in tests to have anti-cancer capabilities. The compounds in it can selectively kill cancer cells while leaving healthy cells intact. One of the major components, crocin, has been proven to make cancer cells more responsive to cancer-killing drugs.
- Effective against premenstrual syndrome: This is a syndrome involving all the physical and psychological symptoms that occur before menstruation begins. It comes with irritability, anxiety, and headaches. In studies carried out, it was shown that taking some amount of saffron helped to alleviate these symptoms.
Ginger
Ginger is from the Zingiberaceae family, just like turmeric. Its botanical name is Zingiber officinale. Ginger is a rhizome and has gained popularity as a spice and in folk medicine.
Ginger has a yellowish hue and is covered with brown skin. Underneath that skin, it comes packaged with some wonderful compounds that are great for your health.
It is well known for its warm, sweet-spicy flavor. It is described as peppery by some observers.
It is widely used in various dishes, such as pies and even in different pastries. Curries, stews, and other delicacies are where you can utilize this rhizome.
Ginger is reported to have been first grown in Southeast Asia. And from there, it moved across the Indian Pacific.
- Calories 80
- Total Fat 0.8 g (1% of daily value)
- Saturated fat 0.2 g (1% of daily value)
- Sodium 13 mg (0% of daily value)
- Potassium 415 mg (11% of daily value)
- Total Carbohydrate 18 g (6% of daily value)
- 2 g of dietary fiber (8% of daily value)
- 1.7 g of sugar.
- 1.8 g of protein (3% of the daily value)
- Vitamin C (8% of the daily value)
- Calcium (1% of daily value)
- Iron (3% of daily value)
- Vitamin B6 (10% of the daily value)
- Magnesium (10% of the daily value)
The health benefits of ginger include:
- Contains gingerol:
Gingerol is one of the natural oils that ginger possesses. This compound is the main active component of ginger. Gingerol is responsible for most of the medicinal properties of ginger. In ancient medicine, ginger has been used to fight colds and settle indigestion issues.
This gingerol was the main component that was responsible for these abilities, which have powerful medicinal properties. This gingerol is the major compound that gives ginger its specific taste and flavor.
- Gingerol is a powerful antioxidant.
As is well known, antioxidants provide protection against oxidative stress exerted by reactive oxidative species. In addition, it also has anti-inflammatory properties. This means that it is useful in stopping inflammation in different parts of the body.
- Effective against nausea:
Ginger has been found to be effective against nausea. It has been discovered to be most effective against pregnancy-related nausea. It can help alleviate morning sickness in pregnant women. It has been demonstrated through studies involving 1,000 pregnant women that ginger does, in fact, help with morning sickness.
Even for those who are going through surgery and have vomiting issues, ginger seems to be helpful in relieving it. However, women who are close to giving birth are advised to avoid ginger. This is because ginger has a history of causing bleeding in the vagina alongside causing blood clots.
- May help with weight loss:
According to research that was carried out on both humans and animals, ginger may play a role in weight loss. A 2016 study of 80 women with obesity found that ginger could also help reduce body mass index (BMI) and blood insulin levels. Obesity is linked to elevated levels of insulin found in the blood.
High blood insulin levels are associated with obesity. Participants in the study were given ginger powder in relatively high doses each day (2 g) for a period of 12 weeks. According to a literature review of functional foods that was conducted in 2019 and published in 2019, ginger was found to have a very beneficial effect on obesity and weight loss.
However, additional studies are needed. Studies conducted on animals have produced stronger evidence supporting ginger’s potential role in aiding in the prevention of obesity. Ginger may help weight loss by increasing calorie burn or reducing inflammation.
- Helps arthritis:
Osteoarthritis, abbreviated as OA, is a condition that affects many people. It is characterized by a degeneration of the joints found throughout the body, which can result in discomfort and immobility in the affected areas.
One review of the available research concluded that patients who treated their OA with ginger saw significant improvements in their levels of pain and disability. The only adverse effects that were noticed were relatively minor, such as a dislike for the way ginger tasted.
However, the taste of ginger, in combination with stomach upset, led nearly 22% of the people who participated in the study to withdraw from the experiment. Study participants received between 500 milligrams (mg) and 1 gram of ginger each day for anywhere from 3 to 12 weeks.
Most of them had been diagnosed with OA of the knee. People who have osteoarthritis of the knee and use a topical treatment containing ginger, mastic, cinnamon, and sesame oil had significantly less knee pain and stiffness than those who used a placebo.
- May significantly reduce blood sugar levels and improve risk factors for cardiovascular disease
- Ginger may have powerful effects against diabetes:
Although research into this topic is still relatively new. In a 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%. In a study conducted in 2015 with 41 people who had type 2 diabetes, taking 2 grams of ginger powder per day was shown to reduce fasting blood sugar by 12%.
In addition to this, it had a significant impact on the level of hemoglobin A1c (HbA1c), which is a marker for long-term blood sugar levels. HbA1c was reduced by 10% over a period of 12 weeks.
Another oxidative stress marker, malondialdehyde (MDA), was reduced by 28%, and the Apolipoprotein B/Apolipoprotein A-I ratio decreased by 28%. Major risk factors for cardiovascular disease include an elevated ApoB/ApoA-I ratio and/or MDA levels.
Be mindful, though, that this was only a pilot study. However, more extensive research is required to confirm these results. In somewhat encouraging news, a 2019 literature review also concluded that ginger significantly reduced HbA1c in people with type 2 diabetes. However, it also found that ginger had no effect on fasting blood sugar.
- It may be helpful in treating persistent indigestion:
Chronic indigestion is characterized by recurrent pain and discomfort in the upper part of the stomach. Indigestion is thought to be caused in large part by the stomach not being able to empty itself quickly enough.
Ginger, it turns out, can speed up the process by which the stomach expels its contents. Functional dyspepsia patients were given ginger or a placebo. One hour later, they were all given soup. People who were given ginger had a stomach emptying time of 12.3 minutes longer than the control group. 16.1 minutes was the amount of time it took for those who were given a placebo.
These effects have additionally been observed in individuals who did not suffer from indigestion. In a study that took place in 2008, some of the same members of the research team were responsible for administering ginger capsules or a placebo to 24 healthy participants. One hour later, everyone received a bowl of soup.
Consuming ginger as opposed to a placebo significantly accelerated the emptying of the stomach. The time needed for those who were given ginger was 13.1 minutes, whereas the time needed for those who were given a placebo was 26.7 minutes.
- May significantly reduce the discomfort associated with menstruation:
The pain that women experience during their periods is referred to as dysmenorrhea. One of the traditional uses of ginger is for pain relief, including menstrual pain. In a 2009 study, 150 women were instructed to take either ginger or a nonsteroidal anti-inflammatory drug (NSAID) for the first 3 days of their menstrual period.
A study that was conducted in 2009 involved the participation of 150 women who were given the option of taking ginger or a nonsteroidal anti-inflammatory drug (NSAID) for the first three days of their menstrual cycle. Ginger powder (250 milligrams), mefenamic acid (250 milligrams), or ibuprofen (400 milligrams) were each administered four times daily to each of the three groups.
The patient’s pain was alleviated just as effectively as with the two NSAIDs. Studies that were conducted more recently came to the conclusion that ginger is more effective than a placebo and is on par with the efficacy of pharmaceuticals like mefenamic acid and acetaminophen/caffeine/ibuprofen (Novafen).
Despite the fact that these findings are encouraging, additional research of a higher quality involving a greater number of participants is still required.
Garlic powder
Garlic powder is one well-known spice that has been in the kitchens of many households for ages. It comes from dried garlic bulbs that have been ground.
Garlic belongs to the Allium family, of which onions are also members.
Garlic has always been in cultures all throughout history and has been used for applications in medicine and to bolster human health.
Hippocrates, an ancient Greek physician, prescribed garlic for a lot of medical issues. Most of his postulations have been proven true by modern medicine. Garlic indeed has been shown to give solution to some medical ailments.
Below is the nutritional value of garlic. A single clove (3 grams) of raw garlic contains
- 4.5 calories
- 0.2 grams of protein.
- 1 gram of carbs.
- Manganese: 2% of the daily value (DV)
- 2% of the daily value of vitamin B6.
- 1% of the DV vitamin C
- 1% of the DV selenium
- 0.06 grams of fiber
There are eleven benefits to one’s health that have been substantiated by research conducted on humans.
- Garlic contains compounds with potent medicinal properties.
When a clove of garlic is chopped, crushed, or chewed on, sulfur compounds are released into the air. These sulfur compounds are responsible for the majority of garlic’s beneficial effects on human health.
Allicin is probably the compound that is the most well-known to people. But allicin is an unstable compound that is only in fresh garlic for a short time after it has been cut or crushed.
The sulfur compounds from garlic enter your body from the digestive tract. After that, they disperse throughout your body, where they start to exert their powerful biological effects.
- Garlic can help prevent illness, such as the common cold
It is well-known that garlic supplements enhance immune function.
After 12 weeks, participants who took a garlic supplement versus a placebo had 63% fewer colds. The placebo group experienced cold symptoms for an average of five days, while the garlic group experienced cold symptoms for an average of only 1.5 days. This represents a reduction in the duration of cold symptoms of 70%.
According to the findings of another study, taking a high dose of aged garlic extract every day (2.56 grams) cut down on the number of days spent sick with a cold or the flu by 61%.
Nevertheless, according to the findings of one investigation, the evidence is insufficient, and further study is required.
If you get sick with colds frequently, it might be worthwhile to include garlic in your diet and give it a shot, despite the fact that there is not much evidence to support this claim.
- The active constituents of garlic can help lower blood pressure.
Conditions related to the heart and blood vessels, such as coronary artery disease and stroke, account for a disproportionately high number of deaths.
One of the most significant contributors to the development of these diseases is hypertension, more commonly known as high blood pressure.
Garlic supplements have been shown in clinical trials on humans to have a significant impact on lowering blood pressure in individuals who already have hypertension.
One study found that taking 600–1,500 mg of aged garlic extract daily was just as effective at lowering blood pressure over a period of 24 weeks as taking the medication Atenolol.
To achieve the effects that are desired, the doses of supplements taken must be fairly high. The amount required is roughly equivalent to four cloves of garlic consumed on a daily basis.
- Consuming garlic can help lower cholesterol levels, which in turn can reduce the risk of developing heart disease.
Garlic has been shown to reduce both total cholesterol and LDL cholesterol.
The use of garlic supplements appears to lower total and LDL cholesterol by about 10% in people with high cholesterol. When comparing garlic’s effect on bad (LDL) and good (HDL) cholesterol, it appears to have a greater impact on the former.
Garlic does not appear to have any appreciable effects on blood triglyceride levels, despite being another known risk factor for heart disease.
- Antioxidants found in garlic may be useful in the fight against degenerative brain diseases like Alzheimer’s and dementia.
Damage caused by oxidation is one factor that contributes to the aging process brought on by free radicals.
Antioxidants are found in garlic and support the body’s natural defenses against oxidative damage. It has been demonstrated that taking garlic supplements in high doses can boost levels of antioxidant enzymes in humans as well as significantly lower levels of oxidative stress in individuals who have hypertension.
It is possible that the combined effects of lowering cholesterol and blood pressure, in addition to the antioxidant properties, will lower the risk of common brain conditions such as Alzheimer’s disease and dementia.
- Consuming garlic might make you live longer.
Garlic may have a beneficial effect on longevity, but this has never been experimentally demonstrated in humans.
Garlic, on the other hand, has been shown to have positive effects on significant risk factors such as blood pressure, so it stands to reason that eating garlic could make you live longer.
It is also essential that it be able to combat infectious diseases, as these are among the most common causes of death, particularly among the elderly and those whose immune systems are not functioning properly.
- Garlic supplements might make an athlete’s performance a little bit better.
One of the earliest substances considered to have “performance enhancing” properties was garlic.
It had long been a staple in ancient societies as a means of enhancing the stamina and productivity of workers.
The most notable recipients were the athletes who competed in the ancient Olympics games in Greece.
Garlic, according to the findings of other studies, may help reduce the fatigue caused by exercise.
- Eating garlic may help detoxify heavy metals in the body.
Research has shown that the sulfur compounds in garlic, when consumed in large amounts, can protect the body’s organs from the toxicity caused by heavy metals.
A 4-week study of employees at a car battery plant (who had excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It was also effective at lowering blood pressure and relieving other clinical symptoms of toxicity.
When it came to relieving symptoms, taking three cloves of garlic per day was even more effective than taking the drug D-penicillamine.
- Consuming garlic may be beneficial to bone health.
There have been no studies conducted on humans to determine whether or not garlic has an effect on bone loss.
In a study that was conducted on postmenopausal women, dry garlic extract, which is roughly equivalent to two grams of raw garlic, was shown to significantly lower a marker of estrogen deficiency.
This suggests that this supplement may have beneficial effects on bone health in women. Foods like garlic and onions may also have beneficial effects on osteoarthritis.