Unraveling the Secrets of Spice, Herbs & Tea

If you've been following my goings on at all, you know that I did a presentation at The Spice & Tea Exchange a couple of weeks ago. It was interesting to share what I learned about spices, herbs and teas. We are all working hard in our busy lives to stay as healthy as possible. Did you know that using spices, herbs, and teas can significantly enhance our well-being? This blog brings to light how these natural ingredients can positively influence our health.

The Power of Spices

Spices have been part of cultures for ages. They do more than just make food taste better; they also provide extraordinary health benefits.

Consider turmeric, cinnamon, cayenne pepper and ginger. Each has strong antioxidant properties that help fight oxidative stress and free radical production, a condition linked to chronic illnesses. Research shows that curcumin, the active ingredient in turmeric, has anti-inflammatory effects that may reduce the risk of certain diseases by up to 75%.

Cinnamon is another powerhouse. Studies reveal that just half a teaspoon daily can help lower blood sugar levels by 10-29%. This is crucial for those managing diabetes or trying to prevent it.

Capsaicin, a phenolic compound with anti-inflammatory properties, is a key ingredient of cayenne pepper, along with antioxidants. And, since cayenne pepper is a pepper, it has vitamins B & C and potassium. This spicy-hot ingredient only takes 1 gram to reduce appetite and increase fat burning - and not by burning your mouth. If you're not used to hot foods, this little gem may be worth building up your tolerance level.

Not to be forgotten, ginger has some powerful properties. One gram or more of ginger can relieve stomach upset, nausea and motion sickness, eliciting improvements for pregnancy-related sickness and chemotherapy-induced illness. Furthermore, it helps manage pain.

The Benefits of Herbs

Herbs bring a wide range of health benefits that work well with the spices we use.

Basil, parsley, and cilantro are more than just palate pleasers; they’re full of vital nutrients. A serving of basil can provide 15% of your daily vitamin K needs, which is essential for bone health.

Herbal remedies are also well-known for their healing effects. For example, peppermint can ease digestion and alleviate headaches. A study found that peppermint oil applied to the temples can reduce headache pain by 43%. On another note, chamomile is a gentle herb that promotes relaxation, improving sleep quality in 66% of users according to surveys.

Mixing different herbs into your dishes not only enhances taste but also supports overall health. Oregano and rosemary are fantastic herbs rich in essential oils with antimicrobial properties. For instance, oregano oil has been shown to combat bacteria like E. coli, which can help boost your immune system and keep you healthy, while rosemary reduces allergy symptoms.

The number of herbs and their health benefits is long. Peppermint, sage and saffron (a little used herb at my house) are just a few in addition to those mentioned above for nausea and pain management, brain function and memory improvement and mood-boosting serotonin levels for depression and anxiety.

Garlic is a, well, vegetable! It's not an herb or spice, but a tuber vegetable. This little tuberous powerhouse has numerous health benefits, including improving heart health and sickness, including the common cold, which is also used to add tremendous flavor to many dishes.

The World of Teas

All true tea is made from the leaves of the Camellia sinensis plant originally from China, India or other East Asian countries. Teas made from herbs, spices, fruits and more provide endless flavor combinations... and health benefits, but they are not considered true tea. And, the most popular beverage in the world is.... NOT Coca-Cola. It's tea! And, it's been around for thousands of years.

I don't know about you, but I've never really understood all of the differences in tea, so let's see what makes tea a certain type of tea.

Black Tea

Black tea is oxidized for a long period, which is what makes it turn black. This process brings out the teas aroma and rich flavor, abundant in flavonoids that support heart health. Daily consumption can lower blood pressure by an average of 5-10 points and reduce cholesterol levels by 10-15%, leading to a healthier cardiovascular system. They're also good for good gut bacteria, cancer reduction and fat burning.

This tea also contains caffeine, giving you a gentle energy boost, making it an excellent substitute for coffee. Just remember, too much caffeine can lead to side effects like restlessness and trouble sleeping. Thankfully, caffeine isn't absorbed through the skin, so if you're struggling with a rash or skin condition, a black tea bath can sooth the irritation and reduce the inflammation (you can purchase special bath tea bags to brew up your own tea bath!)

Green Tea

Green tea is where the oxidation process is eliminated altogether by heating them shortly after they're picked. Deemed a superfood rich in catechins, a type of antioxidant (fight against free radicals), and epigallocatechin gallate (EGCC), a polyphenol, it boasts a wealth of health benefits, such as helping with weight management, boosting brain function and reducing cancer risk.

In addition green tea aids in insulin resistance, with regular drinkers potentially having a 20% lower risk of developing type 2 diabetes over time. And, green tea can improve heart health significantly; its ability to lower LDL cholesterol levels by 10% plays a crucial role in minimizing the risk of heart disease. The lower caffeine content makes it calming while still energizing. To get the most benefit, it's best to drink this tea between meals since protein binds to catechins and reduces absorption into the blood stream.

Oolong Tea

I had never heard of this type of tea until I started using loose leaf teas, which got me wondering what the heck this "oolong tea" is. Turns out it's in between black and green - in color and how it's processed. The leaves are oxidized, but for a shorter and incomplete oxidation process, and then partially fermented, which brings out a whole range of flavors, depending on how green or dark the leaves become, and health benefits.

And, not surprisingly, it also contains a fair amount of EGCG. Also, it's high in l-theanine, an amino acid known for reducing anxiety and boosting alertness. Other benefits include helping reduce inflammatory skin conditions, such as eczema, fighting cancer, enhancing your mood and brain performance.

White Tea

White teas the least processed and are highly sought after. The finest leaves and buds are picked while they're still young and have little hairs, and then are left in the sunlight. Once brought indoors, they dry for several days where they naturally oxidize. Heat is then carefully applied to finish the process. This skillful and longer process allows for an array of aromas and flavors but also makes this tea more expensive.

Because it is the least processed of all the true teas, it is rich in antioxidants, which makes it the most effective tea for fighting cancer. Furthermore, it can fight osteoporosis and protect against Parkinson's. Several sources tout its goodness for teeth with high amounts of fluoride, catechins and tannins to fight plaque, strengthen and resist sugar and acid. Amazing!

Herbal Tea

Herbal tea, distinct from traditional teas, is made from herbs, flowers, leaves, seeds or even roots, bringing unique flavors and benefits to the table that actually don't include any leaves from a true tea plant. So, rather than a "tea" it's an herbal infusion or tisane. They've become popular due to the lack of caffeine

For example, hibiscus tea can lower blood pressure by about 7-10% in those with hypertension, while ginger tea is excellent for digestive health, with studies showing it can reduce nausea by up to 62% in some individuals.

The variety of herbal teas can cater to diverse tastes and health needs, making them perfect for those looking to enhance their wellness through flavorful drinks.

Making the Most of Spices, Herbs, and Teas

Incorporating spices, herbs, and teas into your daily routine can be enjoyable and easy.

Try adding spices like turmeric to soups or sprinkling cinnamon over your morning oatmeal for a nutritious twist. Fresh herbs can be a delightful addition to salads and sandwiches, while dried herbs can transform the taste of soups and casseroles.

When it comes to tea, have a calming cup of herbal tea before bed, or savor a refreshing green tea as a morning ritual. Small changes can lead to significant health benefits.

Embracing Nature's Gifts

The world of spices, herbs, and teas is filled with health benefits that can be easily integrated into our daily lives. Whether your goal is to boost heart health, support digestion, or simply enjoy a warm beverage, these natural elements deserve a special spot in our kitchens.

As we uncover the many health impacts they offer, let us embrace their diversity—not just in our meals but as part of our overall journey to better health.

Continually exploring and experimenting with spices, herbs, and teas can enhance our culinary experiences while encouraging healthier habits. Whether you prefer the invigorating effects of green tea or the comforting touch of herbal infusions, the options are vast. Take a moment to appreciate these natural wonders and discover their plentiful benefits.

InCourage toward better health,

Dani

Disclaimer: This information is for educational purposes only and not for medical advice. Consult with a medical practitioner to discuss questions and concerns before implementing any practices communicated in this post.

Sources:

• Fitzgerald, Kara, ND IFMCP. How to Get the Most EGCG from Your Green Tea.

• Good & Proper. The 4 Tea Types You Need to Know. April 27, 2022.

• Johns Hopkins Medicine. 5 Spices with Healthy Benefits.

• Kubala, Jillian, RD. Health. 15 Common Herbs and Spices. June 29, 2024.

• Leech, Joe, MS. HealthLine. 10 Delicious Herbs and Spices With Powerful Health Benefits. February 15, 2023.

• Nio Teas. How is tea made? Complete explanation by Tea Experts. July 25, 2022.

• Penn Medicine. The Hidden Health Benefits of Tea. March 4, 2022.

• ShopKeeper. Tea Drop. The Benefits of Tea: 28 Important Teas for Optimal Health.