Ever wondered why Grandma’s baked treats are so irresistible and why, despite his sub-standard cooking skills, Uncle Joe’s roast turkey is somehow half-palatable on Christmas day? Although some may beg to differ, what gives these foods their body, character and authentic taste is not necessarily the talent of the cooks themselves. Rather, it is something that is often lost within the meal itself, hidden under the pastry of Grandma’s mince pies, and sprinkled on Uncle Joe’s annual Christmas turkey. 

Three words – herbs and spices. 

Do not get me saffwrong, Uncle Joe’s cooking skills may indeed complement his roast turkey’s delectable taste and Grandma’s wise tips and tricks may well give those mince pies their crumbly finish. But herbs and spices do something nothing else can do – provide unique depth, body and aroma.

This article, however, is not about the ability of herbs and spices to resurrect an average meal (although, that would be useful…). Rather, it is about uncovering how modern science is beginning to expose the ultimate power of herbs and spices as weapons against illness and disease.  

What are Herbs and Spices?

Just like bacon and peanut butter (try it), herbs and spices often go hand in hand. Yet very few of us actually know the difference between the two. 

Herbs come from the leafy and green part of the plant whereas spices are parts of the plant other than the leafy bit (e.g. root, stem, bulb, bark or seeds).

So What is The Big Dill?

Herbs and spices have been known to complement food throughout the ages. However despite being used in our food since antiquity, only recently they have taken the centre-stage of nutrition trends. What is cumin will surprise the most cunning of cooks and shift the minds of wellness and nutrition experts (and wannabes), inspiring them to look at food and food preparation from a different angle.

The Mighty Herbs:

Basil

If you have ever eaten pizza or pasta, you have probably eaten basil. And if you have never eaten pizza or pasta you should probably stop reading now and start questioning your life choices.

Basil’s fresh, sweet and earthy aroma promises a pleasantly pungent but warming flavour, giving dishes a sweet, peppery edge. It also forms a crucial part of pesto and complements the flavour of peaches very nicely. Basil contains large quantities of E-Beta-CaryoPhyllene (BCP) which may be useful in supporting liver function and preventing diabetes.^[1]Manikandan P, Murugan RS, Abbas H, Abraham SK, Nagini S. Ocimum sanctum Linn. (Holy Basil) ethanolic leaf extract protects against 7,12-dimethylbenz(a)anthracene-induced genotoxicity, oxidative stress, and imbalance in xenobiotic-metabolizing enzymes. J Med Food [Internet]. 2007 Sep [cited 2017 Jan 9];10(3):495-502. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17887944 ^[2]Agrawal P, Rai V, Singh RB. Randomized placebo-controlled, single blind trial of holy basil leaves in patients with noninsulin-dependent diabetes mellitus. Int J Clin Pharmacol Ther [Internet]. 1996 Sep [cited 2017 Jan 8];34(9):406-9. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8880292 It has also been shown to treat anxiety and depression.^[3]Bhattacharyya D, Sur TK, Jana U, Debnath PK. Controlled programmed trial of Ocimum sanctum lead on generalised anxiety disorders. Nepal Med Coll J [Internet]. 2008 Sep [cited 2017 Jan 7];10(3):176-9. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19253862 ^[4]Baliga MS, Jimmy R, Thilakchand KR, Sunitha V, Bhat NR, Saldanha E, Rao S, Rao P, Arora R, Palatty PL. Ociumum sanctum and its phytochemicals in the prevention and treatment of cancer. Nutr Cancer [Internet]. 2013 [cited 2017 Jan 7];65(1):36-35. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23682780

What better excuse do you need to indulge in pizza and pasta now? 

Coriander

There is no middle man when it comes to coriander; you either hate it or love it. And there is a good reason for that. The strongest-linked variant lies within a cluster of olfactory-receptor genes, which influence sense of smell. One of those genes, OR6A2, encodes a receptor that is highly sensitive to aldehyde chemicals, which contribute to the flavour of coriander. ^[5]Mauer L. Genetic Determinants of Cilantro Preference [PhD thesis]. Toronto: University of Toronto; 2011. Available from: https://tspace.library.utoronto.ca/bitstream/1807/31335/1/Mauer_Lilli_K_201108_MSc_Thesis.pdf It are these aldehydes that are most likely responsible for the soapy taste and smell some people may associate with coriander.

If you are the lucky 80% of people who can stand the soapy taste of coriander, however, then you are in for a treat.^[6]Mauer L, El-Sohemy A. Prevalence of cilantro disliking among different ethnocultural groups. Flavour [Internet]. 2012 May 2 [cited 2017 Jan 7];1(8). Available from: http://flavourjournal.biomedcentral.com/articles/10.1186/2044-7248-1-8Coriander has shown to reduce cholesterol, improve memory and current evidence even suggests it plays an anti-allergic role (i.e. antihistamine properties).^[7]Dhanapakiam P, Joseph JM, Ramaswamy VK, Moorthi M, Kumar S. The cholesterol lowering property of coriander seeds. J. Env. Biol [Internet]. 2006 Aug 29 [cited 2017 Jan 8];29(1):53-56. Available from: http://www.jeb.co.in/journal_issues/200801_jan08/paper_08.pdf ^[8]Mani V, Parle M, Ramasamy K, Abdul Majeed AB. Reversal of memory deficits by Coriandrum sativum leaves in mice. J Sci Food Agric [Internet]. 2011 Jan 15 [cited 2017 Jan 10];91(1):186-92. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20848667 ^[9]Barros L, Duenas M, Dias MI, Sousa MJ, Santos-Buelga C, Ferreira ICFR. Phenolic profiles of in vivo and in vitro grown Coriandrum sativum L. Food Chem [Internet]. 2012 May 15 [cited 2017 Jan 10];132(2):841-848. Available from: http://www.sciencedirect.com/science/article/pii/S0308814611016293

Oregano

This herb does not mean ‘mountain joy’ in Latin for the fun of it. Oregano contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. As a result, consuming oregano has been shown to improve digestive health and act as a natural detoxifier. ^[10]Chaudhry N, Saeed S, Tariq P. Antibacterial effects of oregano against gram negative bacilli. Pakistan: University of Karachi; 2007. Available from: http://www.pakbs.org/pjbot/PDFs/39(2)/PJB39(2)609.pdf It also contains antibacterial properties. ^[11]Chun Sung-Sook, Vattem D, Lin Y, Shetty K. Phenolic antioxidants from clonal oregano with antimicrobial activity against Helicobacter pylori. Process Biochemistry [Internet]. 2005 Feb [cited 2017 Jan 11];40(2):809-16. Available from: http://www.sciencedirect.com/science/article/pii/S0032959204001189 

And there is no stopping this warm, aromatic herb when it comes to its antioxidant content. Rosmarinic acid, which is a strong antioxidant found in oregano may support a healthy immune system and reduce inflammation. ^[12]Osakabe N, Takano H, Sanbongi C, Yasuda A, Yanagisawa R, Inoue K, Yoshikawa T. Anti-inflammatory and anti-allergic effect of rosmarinic acid (RA); inhibition of seasonal allergic rhinoconjunctivitis (SAR) and its mechanism. Biofactors [Internet]. 2004 [cited 2017 Feb 10];21(1-4):127-31. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15630183 Damn! The mountains of joy you could be climbing with this baby in your diet is scary! 

Rosemary

If rosemary does not remind you of a hearty lamb roast in winter, you have not lived. But things do not have to stay morbid from here on in – rosemary is here to resurrect you with its plethora of health benefits. Containing high levels of antioxidants such as rosmarinic acid, carnosic acid and 1,8-cineole, its no wonder we think you are barking mad if you do not give this woody herb a chance. Along with its anti-inflammatory and anti-tumor properties, rosemary has been shown to benefit eye health and slow down free radical damage in the brain and even improve cognitive performance.^[13]Peng CH, Su JD, Chyau CC, Sung TY, Ho SS, Peng CC, Peng RY. Supercritical fluid extracts of rosemary leaves exhibit potent anti-inflammation and anti-tumor effects. Biosci Biotechnol Biochem [Internet]. 2007 Sep [cited 2017 Jan 11];71(9):2223-32. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17827696  ^[14]Satoh T, Kosaka K, Itoh K, Kobayashi A, Yamamoto M, Shimojo Y, Kitajima C, Cui J, Kamin J, Okamoto S, Izumi M, Shirasawa T, Lipton S. Carnosic acid protects neurons both in vitro and in vivo through activation of the Keap1/Nrf2 pathway via S-alkylation of targeted cysteines on Keap1. J Neurochem [Internet]. 2008 Feb [cited 2017 Jan 11];104(4):1116-1131. Available from: http://onlinelibrary.wiley.com/doi/10.1111/j.1471-4159.2007.05039.x/abstract

Sage

Coming from the Latin word ‘to be saved’, rosemary’s warm and musky sister, sage, can work wonders on your brain. Shown to improve cognitive function and memory (particularly those with Alzheimer’s disease), it is not a surprise the herb translates to ‘to be saved‘ in Latin – it may have the potential to save the memory of even the sharpest tools in the hot house.^[15]Ning C, Liu SR, Wei H, Wang S, Shu D, Blau N, Wang MT. The screening of diagnosis of tetrahydrobiopterin deficient phenylketonuria. J Tongji Med Univ [Internet]. 1992 [cited 2017 Jan 11];12(4):216-8. Available from: https://www.ncbi.nlm.nih.gov/pubmed/1289568  ^[16]Tildesley NT, Kennedy DO, Perry EK, Ballard CG, Savelve S, Wesnes KA, Scholey AB. Salvia lavandulaefolia enhances memory in healthy young volunteers. Pharmacol Biochem Behav [Internet]. 2003 Jun [cited 2017 Jan 12];75(3):669-74. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12895685 With its high levels of vitamin K and antioxidants, sage has shown to reduce inflammation, oxidative stress in the heart, skin, joint and brain, and improve bone density.^[17]Baricevic D, Sosa S, Loggia RD, Tubaro A, Simonovska B, Krasna A, Zupancic A. Topical anti-inflammatory activity of Salvia officinalis L. leaves: the relevance of ursolic acid. J Ethnopharmacol [Internet]. 2001 May [cited 2017 Jan 11];75(2-3):125-32. Available from: http://www.sciencedirect.com/science/article/pii/S0378874100003962 

So while you may feel guilty about enjoying that gnocchi with burnt butter and sage a bit too much, do not stress. You are just giving your body a helping hand in reducing oxidative stress and improving your memory, right? 

Parsley

Newsflash! Parsley not only has the ability to turn a boring meal into a visual masterpiece, but it can also transform your body into one as well. Containing a plethora of vitamins, minerals and antioxidants including chlorophyll, vitamin C, A, K and niacin, parsley has to ability to decrease bloating, strengthen the immune system and decrease blood sugar levels.^[18]Farzael MH, Abbasabadi Z, Ardekani MR, Rahimi R, Farzaei F. Parsley: a review of ethnopharmacology, phytochemistry and biological activities. J Tradit Chin Med [Internet]. 2013 Dec [cited 2017 Jan 11];33(6):815-26. Available from https://www.ncbi.nlm.nih.gov/pubmed/24660617 ^[19]Wong P, Kitts D. Studies on the dual antioxidant and antibacterial properties of parsley and cilantro [Internet]. 2006 Aug [cited 2017 Jan 13];97(3):505-15. Available from: http://www.sciencedirect.com/science/article/pii/S0308814605004073 ^[20]Sener G, Sacan O, Yanardag R, Ayanoglu-Dulger G. Effects of parsley on the aorta and heart of Stz induced diabetic rats. Plant Foods Hum Nutr [Internet]. 2003 Sep [cited 2017 Jan 11];58(3):1-7. Available from: http://link.springer.com/article/10.1023%2FB%3AQUAL.0000041152.24423.bb

Who needs to eat the whole meal now when you can load up on this famous garnish at the next dinner party? 

Mint

Most of us are familiar with the refreshing application of mint, but this minty mother (it is actually a genus of group of around 15-20 plant species, including peppermint and spearmint), has far more to offer than fresh breath. Reducing symptoms of IBS and aiding in healthy digestion, improving hair growth, and improving mental alertness are just some of many benefits consuming mint has on the body.^[21]Alam MS, Roy PK, Miah AR, Mollick SH, Khan MR, Mahmud MC, Khatun S. Efficancy of Peppermint oil in diarrhea predominant IBS. Mymensingh Med J [Internet]. 2013 Jan [cited 2017 Jan 13];22(1):27-30. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23416804 ^[22]Oh JY, Park MA, Kim YC. Peppermint oil promotes hair growth without toxic signs. Toxicol Res [Internet]. 2014 Dec [cited 2017 Jan 12];30(4):297-304. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25584150 ^[23]Moss M, Hewitt S, Moss L, Wesnes K. Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. Int J Neurosci [Internet]. 2008 Jan [cited 2017 Jan 12];118(1):59-77. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18041606

Thyme

Hippocrates had it right when it came to thyme. The ‘father of Western medicine’ preached the health benefits of thyme back in 460 BCE, claiming it helps in the prevention of respiratory diseases and conditions. And he was not wrong. Modern evidence has suggested that it can be used as a natural remedy to reduce the symptoms of bronchitis, sore throats and coughing.^[24]Kemmerich B, Eberhardt R, Stammer H. Efficacy and tolerability of a fluid extract combination of thyme herb and ivy leaves and matched placebo in adults suffering from acute bronchitis with productive cough. Arzneimittelforschung [Internet]. 2006 [cited 2017 Jan 13];56(9):652-60. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17063641 It also scores 5 stars in acting as an anti-fungal treatment, blood pressure regulator and mood booster! ^[25]Viuda-Martos M, Ruiz-Navajas Y, Fernandez-Lopez J, Perez-Alvarez JA. Antifungal activities of thyme, clove and oregano essential oils. J Food Safety [Internet]. 2007 Jan 18 [cited 2017 Jan 13];27(1):91-101. Available from: http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4565.2007.00063.x/abstract ^[26]Alamgeer, Akhtar MS, Jabeen Q, Khan HU, Maheen S, Haroon-Ur-Rash, Karim S, Rasool S, Malik MN, Khan K, Mushtaq MN, Latif F, Tabassum N, Khan AQ, Ahsan H, Khan W. Pharmacological evaluation of antihypertensive effect of aerial parts of Thymus linearis benth. Acta Pol Pharm [Internet]. 2014 Jul [cited 2017 Jan 12];71(4):677-82. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25272894 ^[27]Zotti M, Colaianna M, Morgese M, Tucci P, Schiavone S, Avato P, Trabace L. Carvacrol: from ancient flavoring to Neuromodulatory agent. Molecules [Internet]. 2013 May 24 [cited 2017 Jan 12];18(6):6161-72. Available from: http://www.mdpi.com/1420-3049/18/6/6161

So next time you are in a bad mood, give this herb a sniff and you will be bouncing off the walls in no thyme. 

The Spices:

Cinnamon

Let’s just take a moment to appreciate this spice. Ranked as number one in terms of antioxidant content, it is no wonder we cannot get enough of it. Ever thought blueberries were the king of antioxidants? Well, just one teaspoon of cinnamon packs as much antioxidant potency as a half cup of blueberries. Turn up the spice, team! As well as being the best thing known to man to accompany bananas and peanut butter, this spice blows many other spices out of the water in terms of health benefits. Cinnamon contains a compound called cinnamaldhye, which is responsible for its medicinal properties. Lowering blood sugar, reducing inflammation, protecting against some cancers and fighting bacterial and fungal infections, you would be silly not to swallow a teaspoon of this spice at breakfast.^[28]Adisakwattana S, Lerdsuwankij O, Poputtachai U, Minipun A, Suparpprom C. Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal a-glucosidase and pancreatic a-amylase. Plant Foods Hum Nutr [Internet]. 2011 Jun [cited 2017 Jan 12];66(2):143-8. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21538147 ^[29]Lu J, Zhang K, Nam S, Anderson RA, Jove R, Wen W. Novel angiogenesis inhibitory activity in cinnamon extract blocks VEGFR2 kinase and downstream signaling. Carcinogensis [Internet]. 2010 Mar [cited 2017 Jan 13];31(3):481-8. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19969552 Although, that probably is not recommended in all honesty (unless of course you want to turn into a cinnamon-breathing dragon…that could be fun).  

Chilli

The health benefits of chilli are coming in red hot! As well as putting fire on the tongue and tears in the eyes, chilli can spice up your insides with its unique combination of bioactive plant compounds such as capsanthin, violaxanthin, lutein, ferulic acid and sinapic acid. These compounds act both alone and in unison to protect against cancer, improve eye health, reduce inflammation, and protect against various chronic diseases.^[30]Gomez-Garcia Mdel R, Ochoa-Alejo N. Biochemistry and molecular biology of carotenoid biosynthesis in chilli peppers. Int J Mol Sci [Internet]. 2013 Sep 16 [cited 2017 Jan 13];14(9):19025-53. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24065101 ^[31]Deli J, Molnar P, Matus Z, Toth G. Carotenoid composition in the fruits of red paprika during ripening; biosynthesis of carotenoids in red paprika. J Agric Food Chem [Internet]. 2001 Mar [cited 2017 Jan 13];49(3). Available from: https://www.ncbi.nlm.nih.gov/pubmed/11312889 ^[32]Niciforovic N, Abramovic H. Sinapic Acid and Its Derivatives: Natural Sources and Bioactivity. Compr Rev Food Sci Food Saf [Internet]. 2013 Dec 17 [cited 2017 Jan 13];13(1):34-51. Available from: http://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12041/abstract Just watch out not to overdose on this little fella, you do not want to be dancing round that nasty ring of fire the following morning. 

Cumin

Need to spice up your love life? Forget chocolate and strawberries, cumin is the next big thing! In the Middle Ages cumin seed was thought to promote love and fidelity, so it was carried by attendees of weddings, and soldiers were always sent off to battle with a fresh loaf of cumin seed bread. Although not scientifically proven (it is an ancient myth, after all), it is always nice to have hope that something can bring you love in your life. 

In terms of tactile evidence, however, cumin has been shown to act as an expectorant (i.e. it loosens up the accumulated phlegm and mucus in the respiratory tracts).^[33]Boskabady M, Kiani S, Azizi H, Khatami T. IJNPR [Internet]. 2006 Aug [cited 2017 Jan 13];5(4):266-269. Available from: http://nopr.niscair.res.in/handle/123456789/7964 It also has detoxifying benefits, improves immunity and aids in digestion.^[34]Gagandeep, Dhanalakshmi S, Mendiz E, Ramesha A, Kale R. Chemopreventive effects of cuminum cyminum in chemically induced forestomach and uterine cervix tumor sin murine model systems. J Nutr Cancer [Internet]. 2009 Nov 18 [cited 2017 Jan 13];47(2):171-80. Available from: http://www.tandfonline.com/doi/abs/10.1207/s15327914nc4702_10 ^[35]Satyanarayana S, Sushrute K, Sarma GS, Srinivas N, Suba Raju GV. Antioxidant activity of the aqueous extracts of spicy food additives – evaluation and comparison with ascorbic acid in in vitro systems. J Herb Pharm [Internet]. 2004 Aug 20 [cited 2017 Jan 13];4(2):1-10. Available from: http://www.tandfonline.com/doi/abs/10.1080/J157v04n02_01 ^[36]Muthamma Milan KS, Dholakia H, Tiku PK, Vishveshwaraiah P. Enhancement of digestive enzymatic activity by cumin and role of spent cumin as a bionutrient. Food Chemistry [Internet]. 2008 Oct 1 [cited 2017 Jan 13];110(3):678-83. Available from: http://www.sciencedirect.com/science/article/pii/S0308814608002483

So even if this little fella does not produce the goods in terms of bringing you love,  it will make you look brand spanking for when (if) love comes!

Garlic

Although garlic is not actually a herb OR a spice (it is a root vegetable), it is often referred to as a spice due to its ability to add powerful notes to a meal. And its history is vast. Our ancestors used it as a bug-repellant, to cure the plague and the Egyptians would even bury it among their dead! 

And these benefits have been widely studied throughout the modern century. Due to its rich nutrient content of Vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc, garlic does wonders to the human body. As well as improving the immune system, reducing blood pressure and cholesterol, and improving bone health, consuming garlic regularly has been linked to improved athletic performance.^[37]Dhawan V, Jain S. Garlic supplementation prevents oxidative DNA damage in essential hypertension. Mol Cell Biochem [Internet]. 2005 Jul [cited 2017 Jan 14];275(1-2):85-94. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16335787 ^[38]Silagy C, Neil A. Garlic s a lipid lowering agent. J R Coll Physicians Lond [Internet]. 1994 Jan [cited 2017 Jan 14];28(1):39-45. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8169881 ^[39]Williams FM, Skinner J, Spector TD, Cassidy A, Clark IM, Davidson RM, MacGregor AJ. Dietary garlic and hip osteoarthritis: evidence of a protective effect and putative mechanism of action. BMC Musculoskelet Disord [Internet]. 2010 Dec 8 [cited 2017 Jan 14];8(11):280. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21143861 ^[40]Varma SK, Rajeevan V, Jain P, Bordia A. Effect of garlic oil on exercise tolerance in patients with coronary artery disease. Indian J Physiol Pharmacol [Internet]. 2005 Jan [cited 2017 Jan 14];49(1):115-8. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15881870

Oh, and it detracts vampires (which is the real winning property here of course).  

Ginger

Ever heard of the saying do not judge a book by its cover? Ginger has got this one in the bag – despite its not so beautiful appearance, it’s story (or chemical compounds) can lighten up your life. 

Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. As well as being used to treat nausea, ginger has been shown to decrease pain and stiffness experiences by those with osteoarthritis, lower cholesterol and potentially prevent cancer.^[41]Ernst E, Pittlet MH. Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. Br J Anaesth [Internet]. 2000 Mar [cited 2017 Jan 14];84(3):367-71. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10793599 ^[42]Zahmatkash M, Vafaeenasab MR. Comparing analgesic effects of a topical herbal mixed medicine with salicylate in patients with knee osteoarthritis. Pak J Biol Sci [Internet]. 2011 Jul 1 [cited 2017 Jan 14];14(13):715-9. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22308653 ^[43]Alizadeh-Nacael R, Roozbeh F, Saravi M, Pouramir M, Jalali F, Moghadamnia AA. Investigation of the effect of ginger on the lipid levels. Saudi Med J [Internet]. 2008 Sep [cited 2017 Jan 14];29(9):1280-4. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18813412 ^[44]Poltronieri J, Becceneri AB, Fuzer JC, Martin AC, Vierira PC, Pouliot N, Cominetti MR. [6]-gingerol as a cancer chemopreventive agent: a review of its activity on different steps of the metastatic process. Mini Rev Med Chem [Internet]. 2014 Apr [cited 2017 Jan 14];14(4):313-21. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24552266

Time to pick this book up and get reading ladies and gentlemen! 

Turmeric

It seems like turmeric and ginger received the good genes when it comes to health benefits. Ginger’s golden sister, turmeric, is one of the most frequently mentioned medicinal herbs in all of science, along with ginger, garlic and cinnamon. And you would hope so, with more than 6,000 peer-reviewed articles proving the benefits of turmeric and one of its renowned healing compounds curcumin. As well as boosting the body’s antioxidant enzymes, delaying/reversing many brain diseases and inhibiting cancer growth, a number of studies have reported that using curcumin (the main ingredient in turmeric) is more advantageous than certain prescription drugs.^[45]Agarwal R, Goel S, Behari J. Detoxification and antioxidant effects of curcumin in rats experientially exposed to mercury. J Appl Toxicol [Internet]. 2010 Mar 12 [cited 2017 Jan 11];30(5):457-468. Available from: http://onlinelibrary.wiley.com/doi/10.1002/jat.1517/abstract ^[46]Dong S, Zeng Q, Mitchell A, Xiu J, Duan Y, Li C, Tiwari J, Hu Y, Cao X, Zhao Z. Curcumin enhances neurogenesis and cognition in aged rats: implications for transcriptional interactions related to growth and synaptic plasticity. PLoS ONE [Internet]. 2012 Feb 16 [cited 2017 Jan 11];7(2). Available from: http://journals.plos.org/plosone/article/metrics?id=10.1371/journal.pone.0031211 ^[47]Ravindran J, Prasad S, Aggarwal. Curcumin and cancer cells: how many ways can curry kill tumor cells selectively?. AAPS J [Internet]. 2000 Sep [cited 2017 Jan 10];11(3). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758121/ These drugs include anti-depressants, arthritis medications, pain killers and diabetes drugs. Gold medal for this spice for sure! 

Cayenne believe that herbs and spices have such a plethora of health benefits?! Do yourself a flavour (ha) and start spicing up your life with herbs and spices. Check out this quick guide to every herb and spice to give you some inspiration.

Disclaimer: although herbs and spices are an excellent addition to a healthy diet, they should not be used as an alternative to medical treatment or used in conjunction with medical treatment without consultation with a medical professional.