11 spices with health benefits

There are many reasons to add spice to your dish -- flavour, taste, heat. But there are also healthy reasons too. Here is a list of some common seasonings and their health benefits.

Caraway is part of the carrot family and is available as a whole seed. It is the seed used to flavour rye bread and other Middle European dishes, such as sauerkraut and goulash. The limonene in caraway may prevent cancer. Caraway also has small amounts of perillyl alcohol, which may have the potential to prevent breast cancer. You can use it in savoury soups and stews; salad dressings and relishes; savoury muffins and bread doughs. It matches well with cabbage, carrots, beets, ham, and pork.

This is a fiery spice derived from the dried pods of a particular variety of chili pepper. Cayenne may help to reduce discomfort from allergies, colds, and flu. Capsaicin is the compound that gives cayenne pepper its bite, and it is thought to reduce congestion by opening up the nasal passages. A dash of cayenne is great in tomato sauces and salsas; chilis, stews, and soups; chocolate sauces, cookies, and cakes; salad dressings and fruit salad; spice rubs, marinades, and barbecue sauces.

Cinnamon is a sweet, warm, aromatic spice derived from the inner bark of a tree, , most commonly used in baking. Cinnamon may have antibacterial and anti­microbial properties, and it may also reduce discomfort from heartburn. Cinna­maldehyde in cinnamon may ward off bacteria such as H. pylori, which has been linked to ulcers. It is a fine addition in savoury soups, stews, and chilis; tomato sauces; meat marinades; pancake and waffle batters; and hot cocoa mixes.

A strong and highly fragrant spice, cloves are the dried flower bud of a clove tree. They are available whole or ground. Cloves may fight off bacteria, such as E. coli, that can cause food poisoning. Eugenol in cloves may prevent heart disease by preventing blood from forming too many clots. Cloves are also used as a natural breath freshener. Add more to your diet by putting cloves in spice rubs and barbecue sauces, tomato sauces and salsas, sweet fruit-poaching liquids. It matches well with ham and other smoked meats.

Coriander seed comes from the cilantro plant and has a mild, citruslike flavour. Coriander is used in curry powder and as a pickling spice. Coriander seed is thought to be helpful in relieving stomach cramps and may have the ability to kill bacteria and fungus. It contains limonene, which is a flavonoid thought to help fight cancer. You will find it in yogurt and sour cream sauces; savoury soups and stews; spice rubs and marinades. It matches well with fish and poultry.

Cumin is used in Indian and Mexican cooking and is available as the whole seed or ground. Examined for its potential to ward off bacteria and foodborne microbes, such as E. coli, cumin is also currently being investigated for potential antioxidant and anticancer effects. It is often used by cooks in  savoury soups, stews, and chilis; spice rubs and marinades; salsas, chutneys, and relishes; bread doughs and savoury pancake batters; pasta and rice salads. It matches well with corn, cabbage, carrots, onions, lentils, beans, and potatoes.

Ginger is sold as the fresh root, powdered, pickled, and sugar-preserved. All forms of ginger have an aromatic spiciness. Substances in ginger — gingerol, shogaol, and zingiberene — have antioxidant capabilities, which may help to prevent heart disease and cancer. Ginger is thought to reduce motion sickness, nausea, and vomiting; and it has also been shown to possess anti-inflammatory properties. It has many uses but some of the most common are hot apple and pineapple ciders; cakes, cookies, and muffins; fruit desserts; savoury soups, curries, and stews.

Mustard seed and mustard powder have a pungent, slightly smoky flavour. Note that some brands of prepared mustard contain turmeric, which make it bright yellow. Mustard seeds contain allyl isothiocyanates, which studies suggest inhibit the growth of cancer cells. The volatile oils in mustard may clear congestion due to colds and flu. Use it in relishes and salsas; pickling and preserving; cabbage and carrot slaws; salads and salad dressings; curries and stews.

Nutmeg is the seed of a tropical fruit. Its sweet, aromatic, warm flavour tends to be strong, so it is advisable to use small amounts. Eugenol, a monoterpene in nutmeg, is thought to prevent heart disease by preventing blood cells from forming too many clots. Nutmeg may also have antibacterial properties that may destroy the foodborne bacteria E. coli. Throw a small amount into cookies, cakes, and pies; puddings and custards; cheese sauces and white sauces. It matches well with spinach, green beans, broccoli, carrots, and sweet potatoes.

Saffron has a flavour that is unique, delicate, and difficult to compare with any other spice. That's probably why it's one of the most expensive spices in the world. Use in minute amounts as it is fragrant and intense. Laboratory studies suggest that saffron may be an important disease-fighting spice, due possibly to the substance crocetin, as well as carotenoids, compounds that are believed to fight heart disease and cancer. You can find it in soups, chowders, and stews; fresh pasta, pizza, and bread doughs; in white sauces. It matches well with fish, shellfish, and chicken.

The spice that gives curry powder its deep yellow colour, turmeric has a delicate flavour. The curcumin in turmeric is thought to have a wide range of beneficial effects, and its antioxidant properties may fend off heart disease and cancer. Studies also show that curcumin holds promise in reducing cataract development. It is a staple in curries, as well as used in  savoury soups, and stews; spice rubs and marinades; pickled vegetables and condiments; and yogurt sauces.

So the next time you want to eat healthy all you have to do is reach for the spice rack.

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