The use of spices and herbs has been extremely important throughout the history of.
A lot of them were praised for their medicinal qualities, long before the time of culinary use.
The latest research in science has proven that many of them indeed have health benefits that are remarkable.
Below are 10 most nutritious spices and herbs in the world which are supported by studies.
1. Cinnamon lowers blood Sugar levels and has an incredibly powerful anti-diabetic effect.
Cinnamon is a well-known spice and is found in all kinds of baked goods and recipes.
It’s a chemical called cinnamaldehyde that is responsible for the medicinal properties of cinnamon ( 1).
Cinnamon is a potent antioxidant it helps to fight inflammation, and has been proven to lower cholesterol levels and triglycerides in blood ( 2Trusted Source, 3Trusted Source, 4Trusted Source).
However, the area where the cinnamon actually sparkles is its effect to regulate blood sugar.
Cinnamon is a great spice to lower blood sugar via a variety of ways, such as slowing the breakdown of carbohydrates within the digestive tract, and increasing insulin sensitivity (5Trusted Source 6Trusted Source Source 8Trusted Source).
Studies have proven that cinnamon may lower blood sugars in the fasting state by between 10 and 29% for diabetics This is an impressive number ( 9Trusted Source, 10Trusted Source, 11Trusted Source).
The most effective dosage is generally 0.5-2 teaspoons every day which is 1-6 grams.
2. Sage Enhances Brain Function and Memory
Sage is derived by referring to Sage is the Latin term Salvere, which is a reference to “to to save.”
It gained a reputable reputation as a healing agent in the middle ages. It could even be used to fight off the spread of the plague.
The latest research suggests that sage might help improve memory and brain function particularly in those with Alzheimer’s disease.
Alzheimer’s disease is often accompanied by dropping levels of acetylcholine. It is which is a chemical messenger found in the brain. Sage hinders the breakdown of Acetylcholine ( 12Trusted Source).
In a four-month study of 42 patients suffering from the mild or moderate form of Alzheimer’s, Sage extracts were found to result in significant improvements in brain functioning ( 13Trusted Source).
Another study has demonstrated that sage improves memory functions in healthy individuals both old and young ( 14, 15Trusted Source).
3. Peppermint Helps Reduce IBS Pain and May Reduce Nausea
Peppermint is a plant with a long history of being used in traditional medicinal practices and aromatherapy.
Similar to most herbs, it’s the oily component which contains those that cause the health effects.
Many studies have proven that peppermint oil has the ability to aid in the treatment of pain in people suffering from IBS, also known as IBS ( 16Trusted Source, 17Trusted Source, 18Trusted Source).
It is believed to be working by relaxing soft muscles of the colon that ease pain when bowel movements occur. It also helps decrease abdominal gastric bloating which is a common digestive problem ( 19Trusted Source, 20).
There are studies that show peppermint aromatherapy may help to fight nausea.
In a study of more than 1100 women during labor, aromatherapy with peppermint resulted in significant decreases in nausea. It also has been proven to decrease nausea following C-section births and surgery ( 21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).
4. Turmeric is a source of Curcumin, an ingredient that is known for its powerful anti-inflammatory effects.
It is this spice which makes curry yellow.
It has a variety of compounds that possess medicinal properties. The most notable of which can be curcumin ( 25Trusted Source).
Curcumin is an extremely potent antioxidant, helping fight the effects of oxidative damage as well as boosts the body’s own antioxidant enzymes (26Trusted Source, 27, 28Trusted Source 29 30Trusted Source).
This is vital, since the oxidative process is believed to constitute one of the main factors in aging and many ailments.
Curcumin is extremely anti-inflammatory at a point that can be compared to the effectiveness of other anti-inflammatory medications ( 31Trusted Source).
Since long-term, low-level inflammation plays a significant role in virtually every chronic Western disease, it’s not surprising curcumin’s role in numerous health advantages.
Research suggests that it could boost brain function, combat Alzheimer’s and reduce the risk of cancer and heart disease and ease arthritis to mention just some (32 33Trusted Source, 34TrustedSource, 35TrustedSource 36Trusted Source).
5. Holy Basil Helps Fight Infections and boosts Immunity
It is not to be misunderstood with the regular basil or thai basil holy basil is believed to be as a sacred plant in India.
Research has shown that holy basil may hinder the growth of various kinds of yeasts, bacteria, as well as the growth of molds ( 37Trusted Source, 38Trusted Source).
One study found that it could enhance the function in the immune system through the growth of certain immune cells in the blood ( 39Trusted Source).
Holy basil can also be connected to lowering blood sugar levels prior to as well after meals and also helping to treat anxiety and depression related to it ( 40Trusted Source, 41Trusted Source).
These studies, however, were not large, and further research is required before any recommendations are given.