Spice
up your
health
Photos
Getty
This yellow spice contains the compound curcumin
that has powerful anti-inflammatory properties.
‘Studies show turmeric may help to protect against
arthritis, heart disease, liver disease, strokes, cancer,
diabetes and bowel disease,’ says Dr Tony Booker,
Research Associate at University College London.
TRY THIS Combine 1 cup almond milk, 1tsp turmeric,
a pinch of grated fresh ginger and 2tsp coconut oil.
heat in a pan, then whisk for a frothy ‘turmeric coffee’.‘It’s an excellent natural remedy for
nausea caused by nerves, travel
and morning sickness,’ says
nutritionist Rob Hobson.
It also contains
anti-inflammatory
compounds that
help reduce pain, aid
digestion and circulation.
TRY THIS Make ginger
tea by adding ½tsp ground ginger
to a mug of hot water. leave
for 10 minutes and strain.Feeling anxious or having
trouble sleeping? Add a
sprinkle of nutmeg to hot
milk. ‘It stimulates the brain
to help eliminate fatigue and
stress, alleviate anxiety and
depression, and improve
concentration,’ says Nat.
‘It’s also an effective sedative
that can aid sleep.’
TRY THIS there are beauty
benefits, too. add a little grated
nutmeg to water or honey to
make a paste to
brighten your skin.Saffron contains
carotenoids that can help
prevent eye damage from
bright sunlight. Studies
have shown that it might
help protect against
age-related macular
degeneration (damage to
cells on the retina), too.
TRY THIS Make a saffron
stock to add to dishes
by steeping a pinch of
saffron in warm water
for 30 minutes.‘Use cinnamon liberally to
reduce blood sugar levels,’
says nutritionist Elizabeth
Peyton-Jones, author of
Cook Yourself Young (£14.99,
Quadrille). ‘When eaten with
sweet foods, it helps to stabilise
blood sugar spikes. Cinnamon
is also anti-inflammatory, kills
bacteria, lowers cholesterol
and improves gut health.’
TRY THIS add a sprinkle of
cinnamon to your morning
coffee instead of sugar.This Indian spice has a strong, pungent smell
that mellows out during cooking. ‘It’s often
used in place of garlic in Indian cooking,’
says TV chef Ravinder Bhogal. ‘Asafoetida
adds flavour, but it also aids digestion problems.’
TRY THIS add a small sprinkle to dishes containing
beans and pulses, then cook through.Asafoetida
Saffron
Turmeric
This fragrant spice
stimulates the liver to
produce more bile (aiding
digestion) and helps absorb
nutrients. It’s also a good
source of iron, magnesium,
potassium and zinc.
TRY THIS For an aromatic
twist to root vegetables,
sprinkle over cumin seeds
before roasting.Cumin
Smart ChoiCeS
‘Pepper is one of nature’s more perfect foods,’
says nutritional therapist Nat Hawes, author
of Nature Cures (£19.99, Hammersmith Health
Books). ‘It aids digestion, increases nutrient
absorption, helps with weight loss and clears
congestion. For example, a mixture of pepper
and honey can help to fight cold, mucus-
producing diseases and sore throats.’
TRY THIS to improve taste and digestion,
add a pinch of black pepper to every meal.Black pepper
Stock these in the store cupboard to
give you and your meals a boost
Ginger
Nutmeg
Cinnamon