nutrition
by The Researcher

Spices that Can Put More Pep in Your Step

Peruse this short list of easily accessible spices/toppings that may provide a boost to certain health properties and can add extra flavor to your dishes.

Cayenne pepper is extracted from hot chili peppers and contains a chemical called capsaicin. Capsaicin is used in topical creams for short-term pain relief. It is believed to inhibit the activity of pain transmitters in your muscles and joints and can also help improve circulation. Oral ingestion of capsaicin in the form of cayenne pepper can also provide a thermogenic effect that temporarily boosts your metabolism.

Cayenne pepper is versatile and can be incorporated into all types of meals from breakfast to dinner, including omelets and fish/poultry. I sprinkle it on my meals as a way to liven up foods that I frequently eat.

Cinnamon has many reputed health benefits from reducing inflammation in the body’s central nervous system to helping reduce blood sugar levels. Cinnamon can be used as a sweetener substitute to liven up foods, such as oatmeal, apple slices, sweet potatoes, and my cinnamon mug cake recipe.

Oregano is high in antioxidants which can help mitigate and fight oxidative stress in the body that can lead to high levels of inflammation. Oregano contains antimicrobial chemical compounds called carvacrol and thymol. Interestingly, the article I link to below references a study on the role of these compounds in fighting against strains of bacteria in certain foods. The findings add to work related to potential responses against antibiotic-resistant strains of bacteria. As far as everyday consumption, oregano plants can be grown on your windowsill and used in a variety of meal ideas. Allrecipes has an extensive list of oregano-infused meal ideas.

Nutritional yeast is high in B vitamins, especially B12 which plays a large role in making DNA. When you think of B12, you may also think of energy – that’s because it can help mitigate against a form of anemia that can cause fatigue and weakness. Nutritional yeast is an inactive form of sugar-eating fungus and typically comes in powder or flake form. In addition to B vitamins, nutritional yeast also contains amino acids that are generally found in protein sources, which makes it a popular staple in vegan diets.

Some have argued that fungal properties of nutritional yeast can have harmful effects on your gut health. I, personally, have not been a consistent user of nutritional yeast to determine if I feel better or worse with the addition of yeast. I found it to be largely flavorless and have sprinkled it on top of salads for added nutrients.

Sea salt – I’ve heard a lot of hype about sea salt being healthier than table salt. Sea salt is derived from evaporated salt water while table salt is mined from underground salt deposits. Sea salt is subject to less processing than table salt so may retain higher mineral concentrations; however, there is no broad consensus that sea salt confers substantially higher health benefits than table salt.