Adding Health Benefits and Flavor to Your Food With Herbs ...
Adding Health Benefits and Flavor to Your Food With Herbs and Spices
Blaire Morriss, ANP
Osher Center for Integrative Medicine at Vanderbilt
"Wars were fought over them, kingdoms were lost because of them, and new lands were discovered in search of them. In ancient times and for centuries to follow, (herbs &) spices were often more precious than gold. But before they were money, spices were medicine."
- Bharat Aggarwal, PhD
Herbs, Spices, & Alliums
Herb: come from the leafy green part of the plant Spice: come from a part other than the leaf- seed, root, bark Alllium: garlic, chive, onion, leek
Benefits of Herbs & Spices
? Adds flavor and has the ability to increase enjoyment of food
? Imparts characteristic flavor (sour, sweet, salty, tangy)
? Some are natural tenderizers for meats ? Many offer health benefits through abundant
phytonutrients and other physiologic effects such as acting on the digestive system (carminative)
A Note About Phytonutrients
? Phytonutrients are protective compounds found in plants (herbs, spices, aliums, fruit, vegetables)
? Have health promoting properties (antioxidant and anti-inflammatory)
? Better in food/plants- studies in whole food and plant form (herb/spice) show benefit
? Give plants their color, also present in white foods (garlic, onions, leeks)
? Cannot get solely from fruits & vegetables
Keach, L (2015).
Herb/Spice Specific Phytonutrients
? Anthocyanins ? Daidzen
? Flavanols
? Genistein
? Flavones
? Lycopene
? Isoflavones
? Cinnamic acid
? Rosemarinic acid ? Piperine
? Kaempferol
? Cathechins
? Reservatrol
? Ellagic acid
? Apeginin
? Sulforafane
? Carbazole alkaloid ? Thymoquinone
? Zeaxanthin
? Capsaicin
? Curcumin
? Gingerol
? Cyanidin
? Carotenoids ? Anethole ? Myricetin ? Diosgenin ? Silybin ? Lignans ? Eugenol ? Coumarin
Keach, L (2015).
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