Spice up your life

Words by Dr Viv from Curiosity Research

Spice up your life – research shows it is good for us.

There is more and more research coming out showing that having herbs and spices in the diet is good for our health. I always have a few staples in the kitchen cupboard like ginger, turmeric, cinnamon, cardamom and star anise; these go into dishes every day, from simple lentil or chickpea dahls, to teas and mulled drinks like cider. The aspects of health that are of most interest is heart health and metabolism.

Heart care

In this research on the Herbal Reality website, people who had risk factors of heart disease (high cholesterol, high body mass index) were put on a low, medium or high spice diet for 4 weeks.

• Low spice was 0.5 g per day (less than a teaspoon)
• Moderate was 3.3 g per day
• A high dose was 6.6 g per day (a few teaspoons)

The researchers found that the high levels of spice improved blood pressure, and at a moderate level, spices lowered total cholesterol levels. The participants also said they preferred the moderate spice diet; perhaps they weren’t used to having lots of spices in their food.

How do spices work?

The aromatic compounds in spices can do many things. Colourful spices such as turmeric contain chemicals called polyphenols and it is these that researchers are interested in today. Polyphenols are found in all our bright colourful foods – like tomatoes, red and yellow peppers – you may have heard the phrase “eat a rainbow”. Researchers now know that polyphenols are vital in the diet to protect against disease because they are anti-inflammatory and also feed the microbiota. They are beneficial in metabolic disorders, heart disease and even brain health.

How to spice up your life?

If you aren’t used to having a spicy diet, start with gentle herbs like turmeric. Cinnamon is sweet and a lovely alternative to honey or sugar on porridge in the morning. Ginger is a a hot pungent spice so start with just a teaspoon in curry or Chinese dishes, particularly if you have a sensitive digestion. If you do enjoy curries or Thai food, you will be consuming ideal quantities of spice, so aim to have these meals at least once a week.

Yes, I am saying go out for a curry : )