Feel good with herbs and spices

Feel good with herbs and spices

If you're looking for a healthy way to add more flavor to your food without adding too much salt or other flavorings, spice up the flavor with a combination of fresh and dried herbs and spices.

Pizza and pasta recipes have a more authentic taste with basil, oregano and marjoram; Potatoes are spiced up with parsley and dill; Meat and vegetable dishes benefit from garlic, rosemary and sage; Ginger, lemongrass and chili stir-fries; and Indian and Asian dishes made from a fantastic selection of spices and herbs.

The benefits of spices and herbs over sugar and salt are an important part of the Food Standards Agency's (FSA) Eat Well, Be Well nutritional advice. As the FSA points out, with herbs and spices you get more flavor for fewer calories, meaning a slimmer waist and reducing the risk of type 2 diabetes and heart disease.

Reducing salt intake

Eating less salt (no more than 6g or 1 teaspoon per day) is another FSA goal to improve the nation's health. And nutritionists place particular emphasis on children developing a taste for low-salt foods. The British Dietetic Association recommends seasoning children's meals with herbs and spices from an early age. Eating herbs can also help your family reach the 5-a-day goal. Add herbs such as tarragon and chervil, chives and parsley to salads (a cereal bowl of fresh herbs is one serving) and make a salad dressing with a variety of freshly chopped herbs.

Useful antioxidants

Part of the health benefits of herbs and spices come from the antioxidants they contain. Italian research has shown that adding dried or fresh herbs such as lemon balm, marjoram and oregano to salads significantly increases their antioxidant activity. And analysis of the levels of antioxidants in herbs and spices by the United States Department of Agriculture (USDA) shows that they are present in large enough quantities to be beneficial when added to foods in normal amounts. For example, USDA figures show that just half a teaspoon of cumin has the antioxidant potential of a serving of red grapes or a kiwi.

Results from the Norwegian Crop Research Institute also highlight the high antioxidant content in mint. In addition to being used to flavor many Mediterranean dishes, mint tea is drunk daily as a digestive aid in the Middle East and many cultures around the world. Like many herbs and spices, mint has been used beneficially for centuries. It is a good digestive remedy with long traditional use as an herbal tea.

Finally, adding herb and spice marinades to red meat is considered protective because the antioxidants they contain can prevent the formation of heterocyclic amines during cooking by up to 80 percent, which could be harmful in excessively charred grilled, grilled, or pan-fried red meats.