Spice it up!

As we continue to celebrate National Nutrition Month®, we will continue with 2016’s theme to “savor the flavor of eating right.” Part of savoring food is to use a variety of herbs and spices to enhance its flavor. Did you know that herbs and spices aren’t just for flavoring, but also may have health benefits? Here are some tidbits about several commonly used herbs and spices.

• Cinnamon. Cinnamon may reduce inflammation and blood sugar, and also has antioxidant effects in the body. We commonly use cinnamon to spice up desserts and fruit; however, cinnamon is also used in savory dishes in other cultures such as Mexican stews and Indian curries.

• Garlic. This is one of my favorite herbs. It is widely versatile and adds wonderful flavor to just about any savory dish. Garlic is also thought to have antioxidant properties to help fight and prevent cancer. It is also used by many to support heart health by lowering blood pressure and cholesterol; and may even slow the development of plaque in the arteries.

• Turmeric. This is the main spice found in curry and is said to have anti-inflammatory properties that may help with arthritis, heartburn, bloating, flatulence, and even liver problems.

• Cayenne Pepper. If you like spicy food then this is the herb for you. Cayenne pepper, or red pepper, comes from the capiscum plant and may be beneficial in treating digestive problems such as upset stomach and diarrhea. It may also help improve blood circulation and cholesterol. Beware that a little of this herb goes a long way.

• Ginger. Ginger, like cinnamon, is an herb that can be used for savory or sweet dishes. Ginger is nicely used in stir fries, marinades for meat and vegetables, salad dressings. On the flip side, ginger is used in baked goods like gingerbread (obviously) and other cakes or cookies. Ginger is well known for improving nausea/vomiting symptoms, may protect against gastric ulcers, and can inhibit inflammation.

• Cilantro. This herb is also one of my favorites and it’s pretty easy to grow in an herb garden. Cilantro is used in Mexican, Asian, and other ethnic dishes. You can use it in salsas, mix in spreads for great flavor, and top on soups, stews, rice, or any other dish. Not only does cilantro have antioxidant and anti-cancer properties, but it also has antibiotic properties that may help fight infections. Cilantro is a staple on my weekly grocery list.

As you know there is an abundance of spices and herbs we use to flavor food. If you are interested in the possible health benefits of your favorites, I urge you to visit https://fnic.nal.usda.gov/dietary-supplements/herbal-information for a list of resources. When using fresh or ground herbs and spices to flavor your food, I say, spice it up! You’ll reap the flavor and benefits.

Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.