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Have you ever made a decision that seemed like a pretty good idea at the time only to find out later that it was a really great idea? My decision to become a practicing herbalist, which came from a love of nature and plants as medicine, turned out to be a powerful and potent means of restoring health, happiness and good for the planet. In college I became intrigued with biochemistry. Learning the chemical structures of life and nature and even replicating some of them in the lab was exciting (in a nerdy kind of way). As my fascination of chemistry spilled over into healthcare, I began using and recommending a variety of scientifically based vitamins, minerals and other biochemical components. Sometimes I got good results and sometimes not. Even the good results seemed to be short lived and more of a quick fix than lasting results. The inconsistency of my success and quite frankly, the expense of these designer supplements compelled me to keep searching. I was led to the study of medicinal herbs and have not been disappointed. As scientific studies and research mount, it seems that herbs and food really are the best medicines. Herbs not only have a strong historical track record, but most herbs are very inexpensive. Four dollars of the right herbal medicine can usually pack more of a punch than $50 of the "best" designer drug.
Whole foods, herbs and spices contain synergistic combinations of vitamins, minerals, buffers, co-factors, etc. Our bodies are not designed to absorb big loads of nutrients all at once, but rather tiny quantities of them in combinations - exactly as they occur in plants. We will do much better by eating a wide variety of different plant chemicals - that include all of the vitamins and chemicals science recognizes as well as the thousands of phyto-chemicals that have not been studied or named yet. Commercial multivitamins are obviously a clunky substitute for the countless subtle combinations of phyto-chemicals and enzymes that whole foods, herbs and spices contain. This is why I recommend supplements only from whole food sources for lasting health building benefits.
Researchers with the U.S. Department of Agriculture have found that herbs, in addition to making food tastier, are an abundant source of antioxidants and could provide potential anticancer benefits when supplementing a balanced diet. Herbs have higher antioxidant activity than fruits and vegetables, the researchers say. Anti-oxidants have become synonymous with good health. They are a class of compounds thought to prevent certain types of chemical damage caused by an excess of free radicals (charged molecules that are generated by a variety of sources including pesticides, smoking and exhaust fumes). Researchers believe that destroying free radicals may help fight cancer, heart disease and stroke.
Fruits and vegetables have long been viewed as a rich source of antioxidant compounds. Health officials have been urging consumers for years to eat more fruits and vegetables in order to gain the health benefits of antioxidants, but progress has been slow, according to most studies. People are slow to move away from the slickly advertised salty, sweet, fatty convenience based diet that is responsible for most of the obesity and chronic diseases plaguing our healthcare system.
More recently, researchers have begun to formally study the health benefits of herbs and spices. The two differ mainly by source. Herbs typically come from the leaves of plants. Spices come from the bark, stem and seeds of plants. Both have been used for thousands of years to flavor foods and treat illness.
In what may be good news for pizza lovers and Italian food connoisseurs everywhere, the herbs with the highest antioxidant activity belonged to the oregano family. In general, oregano had 3 to 20 times higher antioxidant activity than the other herbs studied. On a per gram fresh weight basis, oregano and other herbs ranked even higher in antioxidant activity than fruits and vegetables, which are known to be high in antioxidants. In comparison to the antioxidant activities of a few select fruits and vegetables. The potency of oregano ranks supreme: Oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.
Adding a moderate amount of herbs may go a long way toward boosting the health value of a meal, especially as an alternative to salt and artificial additives. Even if you're not into oregano, other herbs also appear to pack a significant antioxidant punch. Among the more familiar, ranked in order, are dill, garden thyme, rosemary and peppermint.
Cinnamon has been used by many different cultures for its medicinal properties for hundreds, even thousands, of years. One of the most talked about benefits of cinnamon relates to type 2 diabetes. A study published in the journal Diabetes Care, found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol, and total cholesterol levels among this group.
Cinnamon's other benefits include:
- Supports digestive function
- Constricts and tones tissues
- Relieves congestion
- Relieves pain and stiffness of muscles and joints
- Relieves menstrual discomfort
- Blood-thinning compounds that stimulate circulation
- Anti-inflammatory compounds that may relieve arthritis
- Helps prevent urinary tract infections, tooth decay and gum disease
- Powerful anti-microbial agent that can kill E. coli and other bacteria
Nutmeg is another spice that has a variety of healing properties and can be used in a wide range of dishes during the holidays and all year long. It is useful for:
- Insomnia (nutmeg can produce drowsiness so it should be taken when you have a chance to relax or sleep)
- Anxiety
- Calming muscle spasms
- Nausea and vomiting
- Indigestion
- Diarrhea
- Joint pain and gout
- Lowering blood pressure
- Male infertility and impotence
- Improving concentration
- Increasing circulation
- Lowering cholesterol
- Toothaches (nutmeg oil)
** Please note that taking too much nutmeg (one to three nuts or less) can cause side effects such as nausea, hallucinations, swelling and shock.
Cloves have a potent, sweet and spicy, aromatic flavor that makes a great complement to many foods. They have been consumed in some areas, such as Asia, for more than 2,000 years. Among the clove's most well known healing properties is its ability to relieve tooth and gum pain, but it has many benefits beyond that. These include:
- Anti-inflammatory, anti-bacterial and antioxidant properties
- Relief from respiratory ailments such as asthma and bronchitis
- Relief from muscle pains from injuries or arthritis and rheumatism
- Eliminates intestinal parasites, fungi and bacteria
- May encourage creativity and mental focus
Ginger is another spice with a potent flavor that is great for warming your body and adding kick to foods. It's medicinal properties include:
- Soothes nausea, motion sickness and other stomach upset
- Relieves morning sickness
- Anti-inflammatory properties
- Eliminates intestinal gas
- Relaxes and soothes the intestinal tract
- Antioxidant properties
- Relieves dizziness
- Boosts the immune system
- Protects against bacteria and fungi
- Encourages bile flow
- Promotes cardiovascular health
Peppermint leaves have been for therapeutic effects since ancient times and its aromatic aroma has come to symbolize hospitality in many cultures. Its healing properties include:
- Soothing to the digestive tract
- Relieves symptoms of irritable bowel syndrome
- May protect against cancer
- Inhibits the growth of bacteria and fungus
- Relieves the symptoms of allergies and asthma
Cayenne and red chili peppers may provide a cancer-fighting benefit by slowing or preventing the growth of tumor cells. Cayenne has also shown some promise in helping and even reversing type-1 diabetes. This spicy addition to your meal will benefit your immune system as well as your nervous system. Now that's spicy!
Garlic is a triple-whammy: it's antibacterial, antiviral and anti-fungal. Garlic is one food that you should be eating everyday. It is important to note that the garlic must be fresh to give you optimal health benefits. The active ingredient is destroyed within one hour of smashing the garlic. Garlic has been shown to fight as well as prevent cancer, reduce the risk of heart disease by lowering blood pressure, lowering the bad LDL cholesterol and keep blood thin - reducing the risk of blood clots and stroke. Garlic also fights parasites, which may be unseen and microscopic. It is a powerful antioxidant protecting your body from free-radical damage, fights yeast and fungal infections. And those who take garlic regularly tend to get fewer insect bites.
Some are concerned with the smell of garlic offensively permeating through their skin and chasing others away. We have found that my combining garlic with greens - such as parsley or cilantro this effect can be neutralized.
Herbs can be consumed in a variety of ways. Some people prefer to drink herb extracts, which can be made by adding herbs to hot water to make potent antioxidant teas. Others use concentrated herbal oils available in some health food stories. Most of us prefer a little dash and sprinkle of the familiar leafy or powdered versions to add flavor to our favorite meats and vegetables.
Just as consuming too much of any food product can carry health risks, herbs should be used with moderation. Whatever form they take, herbs are no substitute for a balanced diet. Pregnant women in particular should consult their healthcare provider knowledgeable in natural medicine before taking herbal supplements.
Like all foods, quality is everything. Please use care when choosing your spices, as in the United States over 65 million pounds of spices, herbs and dry ingredients are irradiated each year. Fortunately, in the United States and Canada irradiated spices have to be labeled with the international symbol for irradiated foods, the "radura" symbol. However, processed foods that contain irradiated spices do not have to be labeled in the United States. So before you purchase a spice be sure to check the label to ensure that it has not been irradiated--organic varieties are your best bet such a Western Botanicals' new line of Culinary Medicinal herbs and spices.
Our new line of organic Culinary Medicinal herbs and spices is designed to highlight the benefits of herbs and spice in cooking as well as in health care. Some herbs, such as cayenne, have significant first aid applications, while spices such as cinnamon can help overcome chronic disease and illness. And all of them will make your meals taste better. The family kitchen needs to resume its rightful role. A place of warm tasty meals. A place of joyful and intelligent conversation. A place for heartfelt interaction. A place for discovering new foods and recipes. A place of love. A place of healing physically, spiritually, and emotionally. May all of our meals be prepared with love and gratitude with the fresh and wholesome foods we are perfectly designed and adapted for.
~ Bon Appetite Dr. Kyle D. Christensen ~
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