Those are all well and good, but what would seriously make my day is an Olympic event highlighting the foods that do the most to support health and longevity.

If I were a betting man, I’d put my money on the benefits of turmeric to win the gold. And that would be fitting since turmeric is known in India as “haldi,” the Golden Spice. It earned its nickname not just from its bold yellow-gold color but its associations with prosperity, purity, and good fortune.

In India, powdered turmeric features prominently in a traditional pre-wedding ceremony. Turned into a yellow paste, it’s applied liberally to the bride and groom’s bodies to bring them good fortune and ward off the evil eye. Unmarried friends and family members may also benefit, as whoever gets touched by the paste will supposedly find an attractive partner soon.

In addition to its ritual uses, turmeric has been revered in India for its powerful medicinal properties for over 4,000 years. A mainstay of Ayurveda, the Indian healing tradition, as well as Traditional Chinese Medicine, turmeric is now being extensively studied by modern science for its potential health benefits.

In fact, it’s thought that turmeric may be one of the most potent anti-inflammatory compounds ever examined. And preliminary evidence suggests it may reduce the risk of just about every major chronic condition.

As a result, turmeric has achieved virtual superfood status in the industrialized world, bottled into a variety of supplements. But is it effective in supplemental form? And if you get it through food, how much is enough? Can you get too much? And should you be concerned about lead exposure?

Let’s dive into the world of turmeric and explore the evidence about the health benefits and risks of the Golden Spice.

What Is Turmeric?

Turmeric, or Curcuma longa to botanists, is a plant in the ginger family (called Zingiberaceaea, which would get me knocked out of a spelling bee if I didn’t have it written out in front of me). Other members of that family include galangal and cardamom.

Turmeric is native to Southeast Asia, where it’s now grown commercially (primarily in India) and used as a cooking spice.

There are over 50 different cultivars of turmeric, with the most common being the Madras and Alleppey varieties.

The culinary part of the plant is its rhizome (underground stem). Think gingerroot, just a bit skinnier and a whole lot yellower. As a spice, turmeric has a slightly bitter, pungent, and nutty taste. And its intense hue can range from yellow to gold to orange. It’s the main spice in many curry powders and the one that gives them their distinctive color.

Turmeric has both culinary and medicinal uses. Around the world, almost one billion people use it daily as a cooking spice. You can eat the rhizomes whole, either cooked or raw. And you can also use them dried and ground into a spice powder. In addition to its culinary uses, turmeric is also used as a preservative for food and as a coloring agent for mustards.

Turmeric and extracts made from it are also consumed as a supplement, orally in capsule or liquid form, or even as a paste.

Turmeric Nutrition

Like a lot of other spices, turmeric is a rich source of many essential minerals. These include iron (the nonheme variety that doesn’t build up in blood), copper, manganese, zinc, magnesium, and potassium. Fresh turmeric also delivers a small amount of fiber.

Turmeric’s big claim to fame, though, is its curcuminoids — the compounds that give the root not just its yellow color but also many of its health benefits. The main curcuminoid is curcumin, which, despite its name, doesn’t come from cumin. Curcumin is a polyphenol, a plant compound that acts as an antioxidant in our diets and has disease-fighting properties.

For more on polyphenols, check out our full article here.

The Benefits of Turmeric

At the top of this article, I said that turmeric could win a gold medal at the Nutrition Olympics. Let’s look at the evidence that leads me to give the spice a 10 out of 10.

Turmeric Anti-Inflammatory Benefits

Curcumin is often used as an anti-inflammatory agent in Ayurveda and Traditional Chinese Medicine. And many studies have put this application to the test.

A 2019 article reviewed test-tube and animal studies where curcumin showed protective effects against several gastrointestinal problems that were caused or worsened by inflammation (our view on the use of animals in medical research is here). These included acid reflux, Barrett’s esophagus (where the esophageal lining experiences damage from acid reflux), and H. pylori infection of the stomach.

Curcumin has also shown promise in reducing the effects of inflammatory bowel disease (IBD). It seems to work by helping to calm cells that are involved in inflammation. As a result, it’s theorized that curcumin could be a treatment option for reducing IBD flare-ups.

A 2021 meta-analysis also found curcumin to be effective in lessening the pains of rheumatoid arthritis (RA) by reducing inflammation, swelling, and pain. Included among the results was a 1980 study out of Iran that found curcumin supplementation helped reduce morning stiffness and joint swelling in human patients with RA.

Turmeric and Blood Sugar

Curcumin also shows great promise in treating and perhaps even preventing type 2 diabetes. A 2021 meta-analysis provided evidence that the compound may achieve these results by reducing inflammation and blood sugar levels.

And a 2023 meta-analysis of human trials found that turmeric can help lower blood sugar and hemoglobin A1c levels in people with type 2 diabetes. Unlike many diabetes drugs, however, the side effects of turmeric were positive. They included lowering total and LDL cholesterol, triglycerides, blood pressure, insulin resistance, and markers of inflammation. The results appeared to be dose-dependent — that is, the more turmeric people consumed, the greater the effects.

Turmeric and Brain Health

Because of curcumin’s anti-inflammatory and other beneficial properties, it’s being studied as a potential treatment for Alzheimer’s and other neurodegenerative diseases. The challenge is to deliver the curcumin in a way that enables it to easily cross the blood-brain barrier. Researchers are trying to make the compound more bioavailable by binding it to “carrier molecules.”

A 2022 review article reports that curcumin may also help people with early-onset Alzheimer’s lessen the sleep disturbances that often accompany the disease. This is important because your body requires quality sleep to “do maintenance” on the brain and clean out harmful substances — so Alzheimer’s and poor sleep make for a vicious cycle of increasing brain damage.

Turmeric and Cancer

Research shows that curcumin can help prevent the initiation of cancers and slow their development once they’ve occurred. How does it do this? Researchers believe that its anticancer mechanisms include inhibiting cellular growth, reducing the invasion and migration capabilities of cancer cells, enhancing programmed cell death, reducing inflammation, and favorably altering the intestinal microbiome.

Based on studies of which molecules curcumin targets in cancer cells, it may be that curcumin could be particularly effective in combating prostate cancer, colorectal cancer, and head and neck squamous cell cancer.

And according to a 2020 review article, several studies suggest that adding curcumin to chemotherapy treatment regimens enhances the efficacy of both chemotherapy and radiotherapy. This combination may extend the survival times of patients, boost the levels of proteins that prevent the spread of cancerous tumors, and alleviate adverse effects.

Turmeric and Heart Health

A 2017 meta-analysis found that the curcumin in turmeric might help lower LDL (“bad”) cholesterol and triglycerides in the blood. It seems particularly effective in reducing cholesterol levels in people with metabolic syndrome — a cluster of conditions that increase the risk of heart disease. While much research has focused on curcumin, some studies also suggest that whole turmeric may be even more effective at lowering cholesterol than supplemental curcumin alone.

There are several conditions that increase the risk of cardiovascular disease. And these conditions all share several underlying factors: oxidative stress, impaired mitochondrial function, metabolic irregularities such as changes in lipid levels and glucose processing, as well as inflammatory responses. Curcumin demonstrates a wide range of effects that target these particular factors, suggesting that it could reduce the risk of heart disease in some of the most vulnerable populations, including elderly people as well as those who are obese and/or have type 2 diabetes.

Curcumin Bioavailability

To recap, science has recognized what many cultures have known for centuries: Turmeric has powerful medicinal properties that can help treat a wide variety of diseases and conditions. But much of the data and recorded health benefits of turmeric have been based on studies that used supplements and extracts of curcumin rather than whole turmeric root or turmeric powder.

This creates a challenge because we know that human bodies aren’t great at absorbing curcumin, either from food or in supplemental form. That’s because curcumin is what’s known as hydrophobic, which doesn’t mean it’s afraid of swimming pools. Rather, it’s very poorly absorbed in water, which makes it hard for your body to get the compound into your cells where it can do good. That means the underlying science is unavoidably muddy since it’s hard to know what dose of curcumin a patient has absorbed. You can only tell the amount given.

Fortunately, researchers have begun finding proven ways to increase curcumin’s bioavailability.

1. Turmeric and Black Pepper

When you eat dishes that contain turmeric, you can absorb more curcumin if you add black pepper. This gives you the synergistic compound piperine, which significantly enhances the serum concentration, absorption, and bioavailability of curcumin. One study found that people who ate piperine along with curcumin absorbed 20 times more of the curcumin than people who didn’t receive black pepper. (If you’re looking to make this sound impressive, you can also say that black pepper increases curcumin bioavailability by 2,000% — which is just a fancy way of adding two zeros and a percent sign.)

You can take advantage of this finding by following Dr. Greger’s advice: Every day, consume a quarter teaspoon of dried turmeric with a pinch of black pepper.

2. Eat Turmeric with a Healthy Fat

Another way to increase the bioavailability of curcumin is to eat a healthy fat along with your turmeric. That’s because, while curcumin isn’t very soluble in water, it gets along really well with fat. Traditional Indian cuisine reflects this insight, as Indian dishes that include turmeric are often cooked with coconut milk, vegetable oil, or ghee.

If you want to stick to whole plant foods, remember that nuts, seeds, and avocados are generally good sources of healthy fat that can increase curcumin bioavailability as well.

Here are some of our favorite turmeric-containing recipes to help you get more of the Golden Spice into the cells of your body.

3. Curcumin Supplements

Researchers have also found ways to increase the bioavailability of supplemental curcumin.

Nanoparticle Curcumin

One is by encapsulating the curcumin in nanoparticles, which are just like regular particles, but a lot more nano.

Okay, okay. I’ll look it up for you: Nanoparticles are very (very, very) small particles measured in nanometers, and a nanometer is one-millionth of a millimeter. The thing about nanoparticles is that at that size, they behave differently than larger particles, both on a physical and chemical level. And one of those differences is in the way they can dissolve in water while protecting the curcumin they’re surrounding.

Micellar Curcumin

A second technique for increasing the bioavailability of supplemental curcumin is to chemically change it to a micellar form. Micelles are very small lipid molecules that act as a carrier for fat-soluble curcumin and make it water-soluble, which allows the curcumin to sneak in, so to speak.

But does that actually work? Well, to put it to the test, researchers conducted a study, published in Molecular Nutrition & Food Research in 2014. They gave participants a 500-mg dose of curcuminoids in either a native curcumin powder, micronized powder, or liquid micelles, and then measured blood levels of curcuminoids in the 24 hours that followed. The researchers found that, compared to the native curcumin, the micronized powder conferred a 9-fold increase in absorption. That sounds pretty impressive until you hear about the winner — the liquid micelle format, which led to a 185-fold increase.

In their discussion, the researchers also compared their bioavailability results with those found in other studies on bioavailable curcumin forms, including the use of the piperine found in black pepper (which led to a 20-fold increase in bioavailability), turmeric essential oils (which had a 7-fold higher bioavailability), and curcumin incorporated into lecithin (which conferred a 4-fold better absorption). They called micellar curcumin’s 185-fold result “unrivaled.”

Liposomal Curcumin

A third method of increasing bioavailability is to create liposomal conjugated curcumin. Liposomes are tiny spherical structures made up of lipid bilayers that can carry therapeutic agents like drugs or natural compounds. Like micellar curcumin, liposomal curcumin has an outer membrane that bonds with water, which allows the fat-loving curcumin inside to enter human cells more readily.

Downsides & Risks of Turmeric

The way curcumin is vying for that nutritional gold medal, you might think that the more of it you get, the better. But there are several reasons to be cautious about overconsumption of the Golden Spice.

Human studies on the effects of turmeric as a food have looked at doses ranging from less than 1/16th of a teaspoon a day up to about 2 tablespoons a day. And participants have taken these amounts sometimes for more than a month.

And while traditional Indian diets may include as much as a teaspoon of turmeric per day (or about an inch of fresh turmeric root), supplemental forms of curcumin with enhanced bioavailability could deliver the equivalent to cups of turmeric — definitely not a dose that you could achieve by eating real food.

According to the European Food Safety Authority and the World Health Organization, the acceptable daily intake value of curcumin is 0–3 milligrams per kilogram of body weight. So someone weighing 150 pounds (68 kilograms) is advised to limit their consumption to 204 milligrams of curcumin per day, or approximately 1 tablespoon. Although curcumin has been found to be safe at doses of 8 grams per day in both phase I and phase II clinical trials, there is some concern that very high doses, perhaps especially when combined with enhanced bioavailability, could lead to some side effects.

Turmeric Side Effects

Too much turmeric might possibly be able to cause DNA damage — at least, that’s what researchers have found in test-tube studies. So people who are pregnant, in particular, may want to moderate their turmeric consumption. High-dose curcumin also appears to thin the endometrial lining, which can interfere with in vitro fertilization.

Turmeric helps the gallbladder pump more vigorously, which is one way it can protect the liver and even prevent gallstones. But if there’s already an obstruction in the bile duct, those additional gallbladder contractions can cause a lot of pain.

Moderating turmeric consumption may also be a good idea for people with a predisposition to forming kidney stones. That’s because turmeric is high in oxalates, which can bind to calcium to form calcium oxalate, the key ingredient in about 75% of all kidney stones. (Some curcumin products, however, contain little to no oxalate.)

And in some people, high doses of turmeric may also cause gastrointestinal problems, including diarrhea, constipation, flatulence, and nausea.

Turmeric can also act as a blood thinner, which means it may interact with several classes of medications, including blood thinners, aspirin, and diabetes drugs.

Lead in Turmeric

There’s one more issue with turmeric that isn’t about the plant itself, but its preparation.

Turmeric powder from Bangladesh and India sometimes contains lead chromate, which enhances the spice’s appearance by making it a brighter shade of yellow. Which is to say, some turmeric powder is contaminated with lead.

There’s no safe level of lead; it can seriously damage reproductive, neurological, and cardiovascular systems — especially in children. If you want to protect yourself and your family from possible lead contamination, the best option is to buy fresh turmeric root or to buy organic turmeric and curcumin products.

To be extra safe, you can contact manufacturers to ask if they test for lead and other metals. California’s Proposition 65 seeks to protect, or at least inform, consumers by providing warnings about lead in foods like ground turmeric.

Use Turmeric in Good Health — Thoughtfully

Turmeric, the Golden Spice, has long been venerated in India and other Asian countries for its vibrant hue, culinary appeal, and medicinal qualities. Rich in curcuminoids, turmeric boasts antioxidants and disease-fighting polyphenols, making it a superfood of immense value. And modern scientific studies are confirming and highlighting its anti-inflammatory properties, brain-boosting effects, and potential for managing conditions like diabetes, cardiovascular disease, and cancer.

Despite all those beneficial properties, turmeric comes with some concerns. While supplements promise convenience, their proper usage and dosage require consideration. And potential lead contamination concerns may lead some people to make sure their turmeric is grown organically or comes in a tested supplement, rather than dried and powdered. As with many medicinal spices, moderation and informed sourcing is key.

Tell us in the comments:

• Do you cook with turmeric? What are your favorite ways to use it?
• Have you ever seen fresh turmeric root at a market or grocery store?
• Do you take curcumin supplements?

Featured Image: iStock.com/ollo

Read Next:

• How Curcumin Can Help You Hack Your Genes And Avoid Disease
• Fresh vs Dried: A Guide to Herbs and Spices

The post The Golden Spice: Understanding the Health Benefits and Risks of Turmeric appeared first on Food Revolution Network.

Turmeric’s nutritional profile has also led to its status as a superfood for its multitude of antioxidants and other disease-fighting compounds. In fact, Food Revolution Network recently published a cookbook called Real Superfoods — written by Ocean Robbins with recipes by yours truly — where turmeric features prominently in many a recipe.

In addition to flavoring dishes and lending its powerful health benefits, turmeric also contributes its bright yellow color, which has led to its use as a natural food dye. (And if you’ve ever spilled curry on your shirt, you know that turmeric is also a powerful and permanent fabric dye.)

So how can you reap the highly prized benefits of turmeric? And what are some ways you can incorporate it into your own cooking?

In this article, we’ll look at where you can find the golden spice, whether it’s better fresh or dried, and how to use turmeric in recipes.

What Does Turmeric Taste Like?

I’m going to sound like a wine sommelier for a minute here because turmeric is a complex spice that isn’t easy to describe. So here goes nothing. I’d say that the best words for the flavor of turmeric are “earthy,” “fragrant,” and “somewhat bitter.” I might also throw in “peppery” and “pungent” for good measure. Those attributes, as well as the spice’s bright yellow color and potent health benefits, can be traced back to curcumin, the active compound in turmeric that’s a proud member of the polyphenol family.

And while turmeric bears a close resemblance to some curry powders, it’s not the same thing. You can often find turmeric as an ingredient in curry, which is actually a spice blend that also features cumin, coriander, cardamom, cloves, and cinnamon, among others (this curry is brought to you by the letter C).

Where to Buy Turmeric

Like curry powder, you can find dried, powdered turmeric in most grocery and health stores in the US and throughout the industrialized world. You can also find it online and at Indian grocery stores. Both of these options are good sources if you plan to use it often and prefer to buy it in bulk.

Fresh turmeric is harder to find. In the US, the tropical plant is grown mainly in Florida and Hawaii, where it’s in season from winter to summer. If you live in a tropical zone, you may be able to get fresh turmeric at a local farmers market. But because it’s hard to find US-grown turmeric, the US is actually the world’s largest importer of turmeric.

Some Western grocery stores (including Sainsbury’s in the UK and Publix, Walmart, and Whole Foods in the US) may carry fresh turmeric. It looks a bit like fresh ginger root, except the turmeric root is thinner and yellower. Natural foods and Indian grocery stores may also have it in stock. In Europe, the Netherlands has become the champion turmeric purchaser, surpassing the UK following the trade upheavals that accompanied Brexit.

However, India is the world’s largest producer of turmeric, with the majority coming from the state of Andhra Pradesh. The two turmeric growing seasons in India are February–May and August–October.

If you happen to be in India, you will have no trouble finding turmeric at the many spice markets in towns and cities across the country. The Indian healing tradition of Ayurveda has venerated turmeric for millennia for its culinary and medicinal properties. It’s also used on religious occasions and in wedding ceremonies. Brides don necklaces dyed with turmeric. And in the pre-wedding haldi ceremony, couples and loved ones are smeared with a turmeric paste.

How to Choose and Store Turmeric

Like its cousin ginger, turmeric is a rhizome, or subterranean plant stem. Shop for fresh turmeric the same way you would for ginger: Look for pieces that are plump, firm, and free of soft bits, mold, or cuts. The root should have a bright orange or yellowish color.

A healthy turmeric rhizome will keep for a couple of weeks in your refrigerator. Store it in a produce bag with a paper towel wrapped around the root to absorb moisture and prevent mold.

After cutting fresh turmeric, store it in an airtight container. You can also freeze turmeric. So if you find a nice root at a good price, you can preserve the goodness for up to six months. Just cut it into pieces first, and store them in a freezer-safe bag or container. For bonus points, peel or scrape off the skin, so you have cooking-ready turmeric as soon as you pull it from the freezer. Frozen turmeric is delightful to grate, as long as you remember to stop before adding your fingertips to the recipe.

Dried turmeric, like many other dried herbs and spices, can last up to three years. If you like, you can try your hand at making your own turmeric powder by first drying turmeric in a food dehydrator. After it’s dry, you just break it down in a food processor or blender and store it in a cool, dry place.

How to Cut and Prep Fresh Turmeric

Before using fresh turmeric, wash it well to remove any dirt. Research shows the best way to clean produce of any kind is in a solution of baking soda and water. This not only cleans the item but also helps remove surface pesticides.

Fresh turmeric can stain your hands, cutting boards, clothing, and pretty much anything else it touches. If you aren’t into temporary amber-colored tattoos, you may want to use kitchen gloves when cutting the roots.

Peeling turmeric is optional, but may be a good idea texture-wise since it removes the papery skin. Once peeled (or not; you do you!), the most common ways to prepare it for cooking are grating or thinly slicing the pieces.

Increasing its Bioavailability

While turmeric is a culinary superstar on its own, it’s also a team player with other spices. Pairing fresh or dried turmeric with black pepper increases the bioavailability of its curcumin.

While most of the research on this phenomenon has been conducted on rats, the levels are astounding and probably apply to humans as well.

A 2010 study found that adding pepper to turmeric that was fed to epileptic rats (our view on the use of animals in medical research is here) increased the absorption of turmeric by a whopping 20 times.

Another study (with human subjects) found that 2 grams of curcumin combined with 20 milligrams of piperine (the active component in black pepper) increased the bioavailability of curcumin by 2,000%! As you can see, you don’t need much black pepper to significantly increase the effects of curcumin.

If black pepper isn’t something you routinely add to meals, heat and the addition of fat alongside turmeric (like in FRN’s Creamy Golden Milk below) can also increase curcumin’s absorption — although these two methods are less effective than black pepper.

How to Use Turmeric

If you’d like to use fresh turmeric in a recipe that calls for dried turmeric powder, a one-inch piece of fresh turmeric is the equivalent of one teaspoon of dried turmeric.

Now that you know that, however, what are some of the best ways to use turmeric in your diet? Here are just a few ideas:

• Raw and grated over salads
• Cooked into stir-fries and rice
• Steeped to make tea
• Mixed into drinks like smoothies or golden milk
• As part of a homemade spice blend for curries and other Indian dishes
• In stews, soups, and chilies
• In baked goods
• In sauces, dressings, and marinades
• To color tofu when used as an egg substitute, like in tofu scramble and breakfast hash (pro hint: you need less turmeric than you think)

Turmeric Recipes

Turmeric is a diverse and nourishing spice that is warming, comforting, and nourishing with its earthy flavor and vibrant golden hues. Whether you choose to use fresh or dried turmeric, there is no shortage of creative and delicious ways to enjoy the benefits of this healing spice. Discover some of the best ways to cook with turmeric!

1. Turmeric Tahini Slaw

Turmeric Tahini Slaw is a simple yet creative way to enjoy the healing benefits of turmeric, whether on its own as a crunchy and craveable salad, or as a topping for tacos, burgers, burritos, or grain bowls. There’s plenty of fiber, a cornucopia of colorful veggies, and powerful anti-inflammatory benefits from turmeric — what’s not to love?

2. The Ultimate Immune-Supporting Soup

The Ultimate Immune-Supporting Soup can help you feel well in cold weather and beyond. This savory soup is filled with powerful spices, including turmeric, ginger, and cumin, and alliums, like garlic and leek. Along with herbs and spices, it’s bountiful with cruciferous veggies and plant-based protein, too. Enjoy a big bowlful of this turmeric recipe whenever you need a boost in nutrition!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based protein, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Turmeric gives this superfood buckwheat curry a deeply rich golden color (and lots of anti-inflammatory power) that will warm you from the inside out — which may have you glowing from the inside out, too.

4. Saffron Turmeric Rice

Fluffy, fragrant, and full of flavor, Saffron Turmeric Rice is a savory and vibrant fusion of fragrant saffron-infused brown rice. Along with the pure anti-inflammatory goodness of golden turmeric, this recipe creates a delightful rice dish that ranks high in nutrition. It’s also a fun and tasty way to enjoy the healing powers of both saffron and turmeric!

5. Zesty Turmeric Ginger Carrot Cake

Fresh ginger and turmeric bring this wholesome carrot cake to life. These two spices are anti-inflammatory superstars with their phytonutrients gingerol and curcumin, respectively. Heat activates the curcumin in turmeric. But you also have the option of adding a bit of black pepper to the dry ingredients, which has been shown to be most effective in turning on curcumin’s magical powers. Enjoy a slice of this carrot cake with your favorite plant-based milk, and let dessert nourish you!

6. Ginger Turmeric Pineapple Lemonade

Refreshing, yet invigorating and healing — that’s how this soothing Ginger Turmeric Pineapple Lemonade feels as you’re sipping and savoring it. Use fresh ginger and turmeric if you’re able to find them, as they really make a difference in the flavor of the drink. However, ground turmeric and ginger are lovely options as well (and just as healing as fresh). Let this drink comfort you as you’re enjoying a relaxing activity!

7. FRN’s Creamy Golden Milk

If you love a bit of earthiness paired with a creamy texture and a touch of spice, then this golden milk is for you. Sip on this healing tonic in the morning as a replacement for coffee or as a calming beverage before bedtime, preparing your body for deep sleep. One of our favorite ingredients, tahini, gives this golden milk recipe a little extra creamy sweetness and is a great way to absorb the benefits of healing turmeric.

Get Cooking with Turmeric!

Now that you know how to choose, store, and use turmeric, you can welcome this golden spice into your kitchen to transform ordinary dishes into extraordinary culinary creations. Its earthy and somewhat bitter notes, complemented by the magical health benefits of curcumin, make it a valuable spice across various cuisines, from Indian curries to Middle Eastern delicacies.

And when it comes to incorporating turmeric into your culinary adventures, the possibilities are as endless as your imagination. Experiment with turmeric-infused recipes, creating dishes that delight both your taste buds and your well-being.

Tell us in the comments:

• Do you already cook with turmeric? What are your favorite dishes using the spice?
• Have you ever seen fresh turmeric root at your market or grocer? If so, have you tried it?
• Which turmeric recipe will you try next?

Featured Image: iStock.com/Madeleine_Steinbach

Read Next:

• What Is Curry? — And How to Use It in Your Kitchen
• What Is Cumin, and Should You Eat It for Your Health?

The post Terrific Turmeric Recipes: How to Use Turmeric appeared first on Food Revolution Network.

Oregano, which was largely absent from American cooking before the war, is now one of the most popular herbs in the US (and globally). As Italian food conquered the palates of chefs and their patrons, oregano became a staple of home kitchens, with Americans now consuming over 14 million pounds of the herb annually.

Like many herbs, oregano doesn’t just add flavor to your cooking; it also provides many powerful health benefits. In this article, we’ll explore all things oregano. What is it, and where does it come from? What makes oregano so good for you? What are the differences between fresh and dried oregano? And most importantly, what are the best ways to include oregano in your diet?

What Is Oregano?

When cooks talk about oregano, they’re referring to fresh or dried leaves of the oregano plant (Origanum vulgare, if you want to show off or find time traveling to ancient Rome), a woody shrub native to the Mediterranean. Oregano is a member of the mint family (although I don’t recommend adding it to iced tea) and grows well in most temperate regions of the Northern Hemisphere.

One cool thing about oregano that I didn’t know until researching this article is the etymology of its name. The word oregano comes from two Greek words, oros (mountain) and ganos (brightness or joy). So that gives you a clue about where oregano likes to grow — on mountainsides that get full sun. In colder zones, you can grow oregano as an annual. If your winters are mild, it might succeed as a perennial.

Oregano is a staple flavoring in Italian food, specifically the Mediterranean cuisine of southern Italy. And the plant-based versions of this style of eating are among the healthiest widely-practiced dietary patterns in the world. In fact, two of the Blue Zones (regions where humans live the longest and healthiest lives) — Ikaria, Greece, and Sardinia, Italy — are Mediterranean.

Oregano Nutrition

Like other leafy green herbs, oregano is high in vitamin K1. It also contains small quantities of other vitamins and minerals, including vitamins A, C, and E; B vitamins like B6 and folate; and minerals such as calcium, iron, and potassium.

Also like all leafy greens, fresh oregano contains chlorophyll, which when combined with getting your sunlight on a regular basis, can help naturally regenerate the fat-soluble compound CoQ10. This important compound supports cell growth and energy production, as well as protecting cells from damage.

Terpenes in Oregano

Like many strong-smelling and tasting plants, oregano has pungent leaves largely to protect them from being munched on by critters such as aphids and mites, or becoming colonized by fungal diseases. The chemicals that produce these strong aromas and flavors are called terpenes, and are common to many of the plants we use for essential oils.

Oregano essential oil, which comes from fresh leaves and stems, is a major source of some very potent terpenes. The two major terpenes that make up this essential oil are carvacrol and thymol, which together pack quite a healthy punch. Studies show they have antimicrobial, anti-inflammatory, antioxidant, and antitumor properties.

In case you’re wondering how a chemical produced by a plant specifically to discourage predation can be good for us, it’s probably an example of hormesis. This term refers to the phenomenon that things that can be harmful in big doses can be beneficial in small ones. In this case, it’s theorized that the compounds in oregano that may slightly stress our bodies also stimulate them to engage in healthy maintenance and repair.

Oregano Health Benefits

Oregano can confer significant health benefits. Historically it’s been used both as a culinary and medicinal herb, thanks to its support for the immune system and ability to protect against a wide variety of ailments.

However, almost all the research on the medicinal properties of oregano has looked at essential oil or extracts of oregano, and not the fresh or dried herb you can find in supermarkets. So I want to be clear that while culinary uses of oregano almost certainly provide health benefits, that’s largely an assumption based on its traditional usage and from studies using its more concentrated forms.

My suggestion is to use oregano because you love how it makes your food taste, knowing that it might also have some really cool health benefits. And if you have a condition that could be treatable with oregano oil or extract, ask your healthcare professional about it before using it.

Is Oregano Antiviral?

A 2014 study found that carvacrol, one of the terpenes found in oregano, was highly effective in reducing infectiousness of a human norovirus in lab-grown cell cultures. And in 2020, a team of researchers from Florida discovered that carvacrol could inhibit the HIV virus from entering healthy cells. So it seems that oregano essential oil has antiviral properties.

Does Oregano Kill Parasites?

Cryptosporidium is a highly infectious parasite that lives in the intestines of humans and animals and can be transmitted through drinking water, swimming pools, and hot tubs. Exposure can lead to persistent diarrhea, something we see commonly in children in impoverished settings. Both oregano essential oil and pure carvacrol extracted from oregano have been shown to inhibit the infectivity of cryptosporidium in test tubes. The authors of a 2018 study suggest that oregano oil could be an effective oral treatment for infected children.

Another dangerous parasite is toxoplasma gondii, which can travel through cat litter and cause toxoplasmosis, which can lead to severe developmental disabilities in unborn babies whose mothers are exposed. It’s a big problem because even the most effective medical treatments have high failure rates, and none appear to work on the infection in asymptomatic individuals. Again, carvacrol may come to the rescue here; an in vitro study from 2021 showed that carvacrol stopped toxoplasma gondii from proliferating by changing its shape and inhibiting its ability to move.

Oregano Antibacterial Properties

Continuing on our theme of “Oregano oil protects us from tiny nasty things,” researchers have also discovered that oregano oil can keep harmful bacteria from messing up your digestive tract, lungs, and skin. And oregano oil also may contribute a solution to one of the big problems in modern medicine and public health: multidrug-resistant bacteria.

That is, the widespread use (some would say overuse) of antibiotics, both in clinical settings and in industrial animal agriculture, has led to the development of microbes that can somehow survive exposure to these drugs. A 2018 study found that oregano oil was able to inactivate some multidrug-resistant bacteria, both in lab cultures and in third-degree burn wounds.

One bacterial infection, in particular, has proven itself resistant to antibiotic therapies in a sizable segment of sufferers: Lyme disease. Up to 20% of patients who complete the standard antibiotic treatment for Lyme disease still live with chronic symptoms, sometimes for decades. One theory is that some Lyme bacteria evade or resist the drugs, and are able to stay in the body and cause trouble.

A 2017 study published in Frontiers in Medicine found evidence that several herb-based essential oils, including oregano oil, killed the Lyme bacteria more effectively than current antibiotics. The authors wrote that the three most effective essential oils, those of oregano, cinnamon bark, and clove bud, “…completely eradicated all viable cells without any regrowth in subculture in fresh medium.” Pretty impressive, even for a leafy green.

Is Oregano an Antioxidant?

While oregano itself is not an antioxidant, it does have antioxidant properties. Lab studies conducted in 2016 and 2017 quantified significant antioxidant activity in oregano whose active ingredients were extracted into ethanol. And a 2017 study out of China found that oils taken from oregano leaves and flowers were more potent antioxidants than those from the stems or roots.

Oregano and Cancer

Many studies have found that carvacrol and thymol are capable of thwarting the progression of cancer. They do so via several mechanisms, including induced apoptosis (reminding the damaged cancer cells that they should die for the good of the entire organism), cytotoxicity (being poisonous to cancerous cells), cell cycle arrest (keeping them from duplicating themselves), preventing metastasis, and inhibiting signaling pathways like mTOR from instructing tumors to form.

Cooking with Fresh vs Dried Oregano

OK, time for a sharp U-turn, as we shift from lab studies of the medicinal uses of oregano oils and extracts — to good old oregano in the kitchen. After all, even if you choose not to use oregano medicinally, you can still enjoy cooking with oregano, and still get some health benefits in the bargain.

A perennial question when it comes to herbs and spices: should you use fresh or dried? The answer is: Yes.

Dried herbs are more concentrated and potent, and so will provide a more intense flavor to dishes. A chef’s rule of thumb is that if you need to substitute fresh herbs or spices for dried, triple the amount. So if your recipe calls for one teaspoon of dried oregano, you can substitute one tablespoon of fresh oregano leaves.

On the other hand, dried oregano may not have as many nutrients as fresh. Vitamin A is destroyed by exposure to light, and vitamin C is destroyed by heat, which may be used during commercial processing. (If you have access to a decent quantity of fresh oregano, you can air dry it yourself and keep it away from light and heat in the process. Check out our comprehensive guide to dehydrating food for details.)

One compound that will probably degrade no matter how you dehydrate your oregano is chlorophyll. And while you may have learned in biology class that only plants can photosynthesize, it now appears that humans can also participate in this amazing process by eating leafy greens and spending time in sunlight. For this reason, fresh oregano may be healthier overall than dried.

So my solution to this quandary is to use both, if possible. Since dried oregano has a stronger taste, you can add it early on in cooking, so its flavor can permeate the dish. And add fresh oregano at the end of cooking to preserve its nutrients and flavor.

How to Use Oregano in Recipes

Fresh oregano works well as a garnish for cooked dishes like pasta, on pizza, or blended into things like soups, stews, and sauces.

Dried oregano is much more versatile. Here are just a few ideas to get you started:

• Use it as a seasoning for Italian and other Mediterranean dishes like plant-based pizza, pasta, dried nuts, etc.
• Include it in salad dressings and marinades.
• Sprinkle it over salads, grain bowls, beans, and scrambles.
• It’s also great on oven fries, with garlic powder and nutritional yeast.
• Bake it into savory whole grain breads.
• Make oregano tea (you can also use fresh leaves for this).

Oregano Recipes

Oregano’s flavor is thought to be earthy, slightly peppery, and sweet with a hint of mint (it is a part of the mint family after all) that complements the flavors of a wide variety of vegetables and plant-based proteins. The robust flavors of oregano are wonderful when used fresh or dried and are a delight in these tasty recipes!

1. Soothing Chickpea Soup with Fresh Thyme and Oregano

Soothing Chickpea Soup with Fresh Thyme and Oregano is a warm bowl of nourishing comfort that is perfect for a cozy evening curled up at home. Creamy, herby, and full of phytonutrient-rich veggies, this soup couldn’t be more satisfying!  With the fresh thyme and oregano imparting their concentrated earthy flavors into the chickpeas and rice, you’ll really get to experience the robust flavoring that oregano has to offer. If you love the earthiness this herb brings, sprinkle a bit more fresh oregano on top right before you serve it and enjoy!

2. Vegan Feta

Protein-rich tofu is the perfect base to recreate the texture and flavor of traditional feta with the help of a delicious and herb-centric marinade. Dried oregano, lemon juice, red wine vinegar, pure maple syrup and green olives transform the tofu into a slightly briny, earthy, and sour cheese that hits all the right notes. Give our mouthwateringly nutritious Vegan Feta a try, and let us know what you think!

3. Lemon Za’atar Crispy Chickpeas

Za’atar is a bright, earthy, herby, and toasty seasoning blend that brings together simple herbs and spices —  dried oregano, thyme, marjoram, sumac —  with toasted sesame seeds to create a dynamic flavor experience that doesn’t disappoint. Once this woody (thanks to our friend, oregano), tangy, and nutty blend is mixed with zesty lemon and chickpeas and then baked, you get crunchy, cravable, and healthy nibbles that are fantastic as a snack or an accent to a meal.

Get to Know Oregano!

As a leafy green herb, oregano is good for you for a multitude of reasons, including its nutrient profile, chlorophyl content, and terpenes. Research on oregano essential oil and extracts has shown it could help your immune system protect you from a variety of microbial infections, as well as even potentially fight cancer. Although mainly studied in the form of extracts, these benefits likely come from the whole herb, too.

You can use fresh or dried oregano in cooking and baking, although fresh may be more beneficial for your health. How you use oregano in your kitchen comes down to preference and, ultimately, what a recipe calls for. Experiment with both fresh and dried oregano and get familiar with this potent functional food.

Tell us in the comments:

• What are your favorite uses of oregano?
• Do you remember the first time you ate Italian food? What was the dish, and what was it like?
• Which oregano recipe will you try next?

Featured Image: iStock.com/marrakeshh

Read Next:

• Fresh vs Dried: A Guide to Herbs and Spices
• What Are the Real Superfoods? The Answers May Surprise You!

The post Why Is Oregano so Good for You? Exploring its Health Benefits & Uses appeared first on Food Revolution Network.

After wandering around the bridge for a few days, Isaac is confronted by a soldier: “What are you doing here?” Flustered, he blurts out the truth about his dream. The soldier laughs in derision: “Are you so naive to believe in dreams? I keep having a dream that if I travel to Krakow and dig underneath the house of a man named Isaac, I shall find a treasure. Do you think I’m going to travel 300 miles just because of a silly dream?” Stunned, Isaac returns home, gets a shovel, and discovers a treasure buried under his own house.

I can tell a similar story about superfoods. When we hear that term, most of us think of the fruits, roots, or leaves of exotic species found in what for many of us are far away, inaccessible places — high in the Himalayas (like goji berries) or deep in the Amazon basin (like açai berries). And while longevity-enhancing, disease-fighting, and health-promoting plants can be found all over our planet, many of those that deserve superfood status have been right under our noses all along.

Real Superfoods Are Also Affordable

Every few years, it seems, some hot, new “superfoods” hit the market. They might show up in a host of powdered supplements, or trendy dishes like açai bowls. Many natural foods stores and upscale supermarket chain stores will advertise these products in commercials and weekly flyers.

I’m not saying these products lack nutritional value. They may very well perform as promised. The issue is that they are typically quite expensive for the average person.

Ginseng, for example, can cost $1 per gram or more. That’s around 50 times more than a super-healthy commonplace spice like oregano, which goes for around two cents per gram.

The high prices of exotically sourced superfoods may reflect their scarcity due to the labor that goes into growing and harvesting them, and the overhead gleaned by distributors and marketers who see the potential for huge financial returns. And in terms of environmental costs, they often leave a larger carbon footprint than locally sourced foods and ingredients.

No doubt these foods are potent, but how “super” is a food that only the wealthiest can afford? The problem isn’t just that ordinary citizens in developed countries can’t access the wondrous properties of ginseng, noni, or acai. It’s also that these foods are often taken from indigenous communities who may rely upon them for their own nutritional needs. And that increased demand for exports can lead to land use change and water depletion, damaging indigenous ecosystems.

So it’s important for us to discover the truth — that we already have access to many truly remarkable superfoods right under our noses. In this article, I’ll show you what they are, why they’re so super, and how to utilize real superfoods in your daily meals.

What Is a Real Superfood?

Superman can fly. Elastigirl can stretch her limbs. Aquaman can shoot water from his hands. Superheroes all, right? But what about Batman? He just has a ton of money, a cool car, a secret cave, is trained to fight well, and (at least in the TV show that aired when I was growing up) cartoon words like “Boff!” and “Pow” appear in the air when he hits people. Does that make him a superhero?

My point is, there’s no universally accepted, clear-cut definition of a superhero (or a superfood), and no definitive list of them. So that means I get to define the term for the purposes of this article.

Here’s my best shot at defining a real superfood: Superfoods are inherently foods that have extensive health benefits beyond just providing basic nutrition. They are exceptionally nutrient-dense, meaning you get a lot of nutrients per weight, volume, or calorie. And because they deliver high concentrations of vitamins, minerals, and antioxidants, they also have disease-fighting power.

So far, that also tracks with the exotic superfoods that have the biggest marketing budgets. But I want to add one more qualification — nutrients per penny.

The Most Nutrient-Dense Foods for Your Money

As far as I’m concerned, the real superfoods are the ones that do the most good for the most people.

That means they’re not only super healthy, but also affordable, easy to use, and widely accessible. Real superfoods provide antioxidants, flavonoids, and micronutrients that are stunningly powerful in fighting chronic diseases like cancer, dementia, heart disease — and even wrinkles.

These nutritional powerhouses can boost your immune system, improve your digestion, give you better energy, and even contribute to a more satisfying sex life. They can be grown and harvested in ways that benefit the people who share their ecosystem. And you likely already have some of them sitting in your pantry or refrigerator, just waiting to be used and appreciated.

Top Superfoods Worth Knowing About & Their Health Benefits

Strap in for a whirlwind tour of nine separate categories of real superfoods. We’ll just take a quick peek at each category — some of the health benefits of superfoods, a couple of prominent nutrients, and some ideas about how to use them.

(Doing them all justice would take a whole book — so it’s a good thing Food Revolution Network’s The Real Superfoods Cookbook will be coming out in 2023. Join our email list for updates about how to preorder it!)

Leafy Greens

The leafy green superfood category includes lettuces, cruciferous greens like arugula and kale, taproot greens like radish and beet, and greens from the chicory and amaranth families.

Low in calories and rich in fiber, leafy greens are packed with carotenoids and antioxidants and full of vitamins such as vitamins A, E, and K1, as well as B vitamins and minerals like calcium, iron, and magnesium. They also boast high concentrations of dietary nitrates (not to be confused with the nitrites and nitrates that are added to processed meats), which are natural vasodilators that are good for your arteries and protect your heart.

In addition to promoting cardiovascular health, leafy greens also fight cancer, protect your brain from dementia, and combat type 2 diabetes.

You can add leafy greens to your diet in many wonderful ways. Salads, stir-fries, and steamed side dishes put them front and center. Soups, stews, and casseroles can incorporate them as supporting actors. And for picky eaters, you can even hide them in smoothies and dips.

Mushrooms

In addition to ordinary white button mushrooms, you can also find brown mushrooms, larger portobello mushrooms, and other mushrooms such as shiitake, oyster, and chanterelle.

While they’re all great in their own ways, it turns out that those commonplace (and usually much less costly) white button mushrooms are one of the most nutritionally potent superfoods you can eat. Low in calories and high in protein, mushrooms are also incredibly high in antioxidants, packed with B vitamins (and even vitamin D when they’re exposed to the sun while growing), and high in minerals such as selenium, potassium, and copper. They also contain two types of important dietary fibers: beta-glucans and chitin.

Mushrooms offer numerous health benefits, too. Thanks to their particular kinds of fiber, they promote gut health. One study of over 2,000 Chinese women found that eating just a third of an ounce of cooked mushrooms (approximately half a button mushroom) daily cut their risk of breast cancer by 64%. Mushrooms also protect your brain and heart, support your immune system, and reduce your risk of developing type 2 diabetes.

Mushrooms add a rich umami flavor to dishes, which makes them an excellent addition to soups, stews, and stir-fries. You can even use them as the basis for veggie burgers and other meat analogs. They’re also tasty when grilled, used in casseroles, and as a classic pizza topping.

Legumes

The legume family includes beans, lentils, peas, and even peanuts. They’re highly valued for their nutritional benefits all over the world and, in fact, Blue Zone research has identified them as the food group most highly correlated with human longevity.

Significant sources of dietary protein, legumes are high in fiber and resistant starch. They contain dozens of antioxidants, phytochemicals, and flavonoids, and are an excellent source of essential minerals such as iron, calcium, zinc, and magnesium.

Legumes can extend your life through a variety of mechanisms. They protect against cancer, cognitive decline in the elderly, and heart disease. They also support healthy weight management, healthy digestion, and blood sugar regulation, all of which can help prevent type 2 diabetes.

In case I need to say it, dried legumes must be soaked and cooked or soaked, sprouted, and cooked before you eat them (except for lentils, which can skip the soaking step). Cooked legumes go well in soups and stews, casseroles, and salads. You can add them to pasta dishes and grain bowls, or blend them into dips and sauces (I’m looking at you, hummus). You can even use them in desserts like black bean brownies (seriously, it’s a thing!).

Berries

Delicious, colorful berries are also some of the healthiest foods you can find. And you don’t need to travel to the Amazon to find them. Popular berries include strawberries, blueberries, raspberries, blackberries, and cranberries. And if you live in an area where wild berries grow, you might find other yummy and healthy berry varieties that will never make it to supermarket shelves.

Berries get many of their nutritional bragging rights from their huge antioxidant capacity. Those with dark blue or red hues signal the presence of anthocyanins, polyphenols, and antioxidants like resveratrol. Good sources of fiber, many berries are high in vitamin C, manganese, and vitamin K1.

Berries offer many health benefits. They can lift mood and help prevent depression, preserve cognitive function as you age, and prevent several neurodegenerative diseases such as Parkinson’s. They also combat cardiovascular disease, cancer, and even acne.

One of the best ways to get berries into your diet is simply to pop them into your mouth. Fresh, sweet, juicy berries make one of the world’s all-time best snacks! You can eat them for dessert, either on their own or as part of a fruit salad or fruit compote. Berries also add sweetness and flavor to savory dishes (except for cranberries, which offer tartness). You can blend them into smoothies and smoothie bowls, freeze them into popsicles, and blend them into sauces, salad dressings, and dessert toppings.

Alliums

The alliums are better known as the pungent and culinarily indispensable onion and garlic family. They include onions and their relatives like leeks, scallions, shallots, and chives, in addition to several varieties of garlic.

Alliums’ best nutritional feature is the amazing amounts and activity of their antioxidants. Many of these are powered by the sulfur they contain in the form of organosulfur compounds (the source of their pungent aromas). Rich in soluble fibers such as fructans and inulin, alliums also provide a variety of vitamins, including B vitamins (especially folate) and vitamin C, and minerals such as potassium, selenium, and manganese. And in a neat trick, alliums help promote the bioavailability of other minerals, including iron and zinc.

Alliums are nutritionally versatile superfoods. They strengthen the immune system in its ability to fight infection, slow aging by combating inflammation, and protect against many cancers. They protect your heart and significantly lower your risk of developing cardiovascular disease. And their soluble fibers support a healthy gut.

The only place I can think of where you should absolutely not use onions or garlic is dessert. (I hear that garlic ice cream is a thing in Gilroy, California, but I have no plans to try it.) But just about any savory dish can be enhanced by the powerful flavors of cooked alliums.

Many dishes begin with a base of sautéed onions and/or garlic, or a variant like shallots or leeks. These include sauces, soups, and stews; stir-fries and scrambles; pasta dishes; and a variety of mains and sides from around the world. Cooked and raw alliums also add flavor to grain bowls and salads.

Herbs and Spices

Not only are many herbs and spices delicious and aromatic, but they’re among some of the healthiest foods ever studied. So in addition to making other healthy foods tastier, they provide giant nutritional benefits in their own right.

Common cooking herbs include parsley, basil, thyme, cilantro, dill, oregano, rosemary, mint, and sage. The most common spices you’ll find in any supermarket include black pepper, cinnamon, paprika, garlic and onion powder (alliums in the house!), powdered ginger, cloves, cumin, ground chili peppers, turmeric, and cardamom.

Their specific nutritional profiles vary, but most herbs and spices are superfoods in their own right, rich in antioxidants, which give them their disease-fighting properties. For example, chili peppers are an excellent source of antioxidants such as vitamin C, carotenoids, and flavonoids. Leafy herbs like parsley, cilantro, and basil contain high amounts of vitamins A and K1. Cumin is rich in minerals like iron, magnesium, calcium, and manganese, and contains omega-3 and -6 fatty acids.

Like many superheroes, spices can sometimes bring out the best in each other. Black pepper combined with turmeric, for example, increases the bioavailability of curcumin (the active polyphenol in turmeric) by 2,000%.

Many herbs and spices contain compounds that soothe the GI tract and promote digestive health. Some protect against cancer, some support cardiovascular health, some protect the immune system, and some regulate blood sugar and prevent type 2 diabetes. And many have been used for centuries to reduce pain and inflammation. While specific herbs and spices have specific uses and benefits, the key thing here is variety. The more different kinds you use, the more superfood benefits you’ll get.

Use herbs and spices in your cooking to add flavor, from sweet to umami to herbaceous to spicy. You can keep dishes exciting while ditching the excess sugar, salt, and oil, making them healthier at the same time. Experiment with different flavor profiles and turn an ordinary dish into a gourmet one.

Certain herbs and spices, such as cinnamon, cloves, nutmeg, pepper, and cardamom, also go well in sweet dishes like desserts, oatmeal and breakfast porridge, sauces, and hot drinks.

Sweet Potatoes

Sweet potatoes may be some of the oldest foods known to humanity, and may also be major contributors to the resilience of some of the healthiest and most long-lived peoples in the world. Both the Okinawans, with the highest life expectancy of any group ever studied, and the Papua New Guinean highlanders, among whom many modern chronic diseases are practically unheard-of, get the majority of their calories from sweet potatoes.

There are several kinds of sweet potatoes, comprising two main classes — soft and firm. Within these classes, you can find orange, white, yellow, and purple-fleshed varieties. While their antioxidant content varies by color, they all provide a wealth of nutritional benefits.

Sweet potatoes are high in fiber and resistant starch; antioxidants like vitamin C and beta-carotene (which gives the orange ones their color, and which your body in its wisdom converts to vitamin A); and a bunch of B vitamins including pantothenic acid, niacin, and vitamin B6. They’re rich in minerals like manganese, magnesium, and copper, and contain a modest but still helpful amount of protein. Purple varieties of sweet potato also contain potent antioxidants called anthocyanins. To get the most nutrition from your sweet potatoes, eat them with the skin on.

The fiber in sweet potatoes (especially concentrated in the skin) can support a healthy gut microbiome. They support heart health, both by regulating blood pressure and lowering LDL cholesterol. They’re also good for your eyes, can support fertility, and provide nutrients essential for brain function. They contain a type of protein called sporamin, which has been studied for its ability to block the progression of certain types of cancer. And sweet potatoes are anti-inflammatory, thanks to all those antioxidants (especially the ones in the purple varieties).

You can bake sweet potatoes and serve them as a “boat” for all your favorite toppings. Prepare them as a seasonal side dish, in chilis and stews, in casseroles and grain bowls, with breakfast scrambles and hashes, and even in desserts like brownies and sweet potato pies.

Nuts and Seeds

Nuts and seeds may be small, but they pack a giant health and nutritional punch. And many of them are alive, with the potential to turn into the next generation of the plant or tree that they come from. You can benefit from that concentrated life force by including nuts and seeds in your diet.

Technically, nuts are a kind of seed — ones with hard shells — but not all seeds are nuts. The common nuts you can find at many grocery stores include walnuts, almonds, cashews, pecans, pistachios, chestnuts, and Brazil nuts. The seeds you’ll come across most frequently include sesame, sunflower, poppy, pumpkin, hemp, flax, and chia.

Nuts and seeds are rich in high-quality plant proteins and fiber, as well as healthy fats. Some seeds are high in omega-3 fatty acids that are sometimes hard to source in a plant-based diet. They contain antioxidants like tocopherols and phytosterols — walnuts, pecans, and chestnuts have the most of these. And they’re a rich source of minerals like magnesium, iron, phosphorus, calcium, and zinc. A single Brazil nut contains enough selenium to meet double your daily requirement!

Eating nuts and seeds can help you live longer. They may do this by reducing risk factors for heart disease, including high blood pressure and high cholesterol. Walnuts, flaxseeds, and chia seeds have all been shown to suppress the mechanism by which cancer initiates and grows. And nuts can reduce A1c levels, the key marker for diabetes. Men who eat nuts, including peanuts, have shown a reduced risk of developing gallstones. And pistachios may improve the ability to have and maintain erections in men.

You can enjoy nuts and seeds raw or roasted, whole, chopped, as flour, and as nut butter. They’re great as a snack, by themselves or as part of a trail mix. You can sprinkle them over salads and stir-fries, and include them in desserts to provide fat without needing oil or dairy. You can blend them into sauces, dressings, dips, and spreads. And you can turn them into nut and seed milks, blend them into rich and delicious smoothies, and make them into nut cheeses and meat analogs.

Tea and Coffee

Tea and coffee are two of the most popular and most-consumed beverages in the world. And they’re among the healthiest as well. Even though coffee, in particular, gets a bad rap in some corners of the nutrition world, loads of recent research has shown that coffee — in moderation, and only if you can tolerate it without getting “jittery” — may be one of the best habits you can develop in pursuit of a long and vigorous life.

Commonly available teas include black, green, white, matcha, oolong, and herbal varieties. Except for herbal teas, of which there are many, all teas come from the same plant, with the colors and flavors of their leaves resulting from when they’re picked and how they’re processed. There are two main types of coffee — arabica, which is of higher quality and more expensive, and robusta, which can withstand less forgiving soils and climates but is generally considered to have a harsher taste.

The caffeine in coffee and tea has been shown to be anti-inflammatory. And both coffee and tea contain high concentrations of many antioxidants, including catechins, polyphenols, EGCG, vitamin C, and tannins. Matcha tea. in particular, contains about three times as many antioxidants as regular green tea, which is itself an antioxidant champ. Because most people don’t eat a varied diet rich in whole plant foods, the highest sources of antioxidants in many Western diets are actually tea and coffee.

Coffee and caffeinated tea (especially black and green varieties) support cardiovascular health by dilating blood vessels, allowing the heart to work less hard and reducing the risk of ischemic strokes developing from blood clots. Some herbal teas, including chamomile, lavender, lemon balm, and valerian, among others, can help you relax and make it easier to fall asleep. Green tea may be a powerful cancer suppressor. Caffeinated tea and coffee also appear to significantly reduce the odds of developing dementia, and have been shown to be protective against Parkinson’s and other neurodegenerative diseases.

And drinks that naturally contain caffeine can help you be more active, which is associated with dozens of positive health outcomes.

You probably already have a good idea about how to get coffee and teas into your diet — drink them! Avoid adding sugar, for all the well-known reasons, and also cow’s milk, which can block antioxidant activity. Adding lemon to tea, on the other hand, can increase it.

In addition to drinking coffee and tea on their own, you can use them in a variety of beverage recipes, desserts, and even sauces.

Real Superfood Recipes

Supercharge your day with these tasty superfood recipes that are great for breakfast, lunch, dinner, or a wholesome snack any day of the week.

Mighty Green Chia Pudding is a luscious and creamy delight that has four superfood ingredients to power you up for the day ahead. If pudding for breakfast isn’t your thing, it makes a scrumptious snack or dessert as well!

Sweet Potato Carrot Soup with Toasted Sunflower Seeds has bold flavors, bright colors, and numerous superfood ingredients for a soup that is creamy, comforting, and super nourishing.

And, our Superfood Bowl — which richly deserves its name — is a tasty and satisfying plant-based delight that is teeming with a whole lot of plant power!

1. Mighty Green Chia Pudding

Our Mighty Green Chia Pudding certainly lives up to its name. Green powder (which is optional) and organic spinach are blended with nutrient-rich chia seeds and creamy plant-based milk, then topped with antioxidant-rich blueberries and nutty omega-3-rich walnuts for a luscious green pudding that is super in more ways than one! Plus, this is a great alternative to your daily green smoothie.

2. Sweet Potato Carrot Soup with Toasted Sunflower Seeds

Sweet and super are two adjectives we can’t help but proclaim about this beautifully-hued bowl of goodness. Nutrient-rich carrots and sweet potatoes make for a velvety smooth texture when blended. The root veggies get their vibrant orange colors from carotenoids, compounds that act like antioxidants in the body, scavenging free radicals and protecting you from lifestyle diseases. They’re also both packed with fiber, making this soup not only super for your health, but super satisfying, too!

3. Superfood Bowl

This bowl includes almost every one of our top superfoods. Therefore, we’d say this is the ultimate plant-powered recipe any time you’re craving the super magic of plants! This scrumptious Superfood Bowl features quinoa, lentils, fresh herbs, cauliflower, mushrooms, kale, and a variety of seeds. With all of those powerful ingredients, it’s no surprise that this bowl is teeming with prebiotic fiber, healing phytonutrients, healthy fats, and plant-based protein for a meal that will ignite your superpowers!

Focus on the Real (and Affordable) Superfoods!

The term “superfood” is often used to refer to exotic foods that are high in antioxidants and other health-promoting compounds. But it’s usually at least in part a marketing term to get people on board with buying foods that may be unfamiliar (and that tend to be pricey and come with big marketing budgets).

Many ordinary plant-based foods are real superfoods, especially the most nutrient-dense ones that are disease fighters. Incorporating these accessible superfoods into your diet on a regular basis should give you at least as much benefit as spending the bulk of your grocery budget on exotic ones. I hope this article will guide you toward essential foods to keep in your meal rotations to optimize or improve your health.

Tell us in the comments:

• What categories of real superfoods do you already include in your diet on a regular basis?

• What category of superfoods surprised you the most by being so good for you?

• What category of superfoods do you want to include more of in your diet?

Feature Image: iStock.com/fcafotodigital

Read Next:

• How to Use GBOMBS: A Meal Plan & Recipes to Supercharge Your Diet
• Meet Moringa: What Is This Transformative Superfood Good For?

The post What Are the Real Superfoods? The Answers May Surprise You! appeared first on Food Revolution Network.

Oh, and along the way, they changed their name to Spice Girls. And the album in question, featuring such hits as “Wannabe” and “Say You’ll Be There,” was called Spice. Unusual in pop music, the band members shared equally in writing and performing, blending their different styles into an energetic celebration of female empowerment.

You can emulate the success of Scary, Sporty, Posh, Baby, and Ginger Spice (their stage names) in your kitchen. You too can mix and match bright flavors, vibrant colors, and strong personalities to produce dishes fused with herbs and spices that please, excite, soothe, comfort, and heal the people you love.

The Power of Cooking with Herbs and Spices

One of the most challenging things about eating health-promoting food is that unhealthy processed food is engineered to be especially flavorful. Packed with excess salt, sugar, artificial additives, and unhealthy and often unnatural fats, these hyper-palatable, manufactured food products can overwhelm our taste buds and make fresh, healthy meals seem pallid by comparison.

Fortunately, we don’t have to choose between tasty and healthy. As long-time Food Revolution Network readers know, food can be both nutritious and delicious. We also have a powerful ally in our efforts to pump up the yumminess, mouthwatering aroma, and visual appeal of our meals — herbs and spices.

This isn’t exactly news — every culture around the world has its own unique spice blends, mixes, or associated culinary herbs. Think Herbs de Provence in France, or the staggering variety of Indian masalas and curries, or Ethiopian berbere (which means “hot” in Amharic). Pick a country or region, and you’ll find a distinctive flavor profile that comes from local herbs and spices.

What to Expect in This Guide

In our globally connected world, that means we who aspire to make healthy and delectable meals for ourselves and the people we care about have a lot more options, tools, and strategies for doing so when we get to know the amazing world of herbs and spices.

This article guide will provide a high-level, whirlwind tour of the spice kingdom. We’ll examine when to choose dried herbs and spices — and when fresh is best. You’ll discover when it’s practical to grow your own fresh herbs and spices, and which ones are suitable. You’ll also find out about storing and preserving herbs and spices for maximum shelf life. And you’ll be delighted and perhaps amazed at the culinary and health benefits of some of the most commonly used herbs and spices.

The Difference Between Herbs and Spices

Spices are generally the aromatic seeds, bark, flowers, and roots of plants, often those that grow in tropical regions. While herbs are generally from herbaceous plants (plants that lack woody stems), although some, like rosemary or bay leaf, do come from woody plants. Basically, herbs are leaves, and spices aren’t.

Fresh vs Dried Herbs

What’s the difference between fresh and dried herbs and spices? You might think that fresh is always better, and using dried is a compromise based on convenience. But it really depends on how you’ll be using them.

Dried Herbs & Spices

Dried herbs and spices are more concentrated and potent. A chef’s rule of thumb is that if you need to substitute fresh herbs or spices for dried, triple the amount. For example, one teaspoon of dried oregano equals one tablespoon of fresh.

Dried herbs and spices last much longer than fresh ones and typically come powdered, as in garlic, onion, ginger, and cinnamon, or in small pieces (oregano, basil, thyme, and rosemary, for example). You can also get whole spices: cinnamon sticks, vanilla pods, nutmeg nuts, cumin and coriander seeds, and the like. While pre-ground spices are more convenient, buying them whole and grinding them yourself as needed will add more flavor to your dishes.

Store dried herbs and spices in airtight containers, preferably made of glass. Keep the jars away from sunlight, which can degrade their potency. Instead, store them in a cool, dark, dry place like a pantry, kitchen cabinet (though not right above your stovetop), or drawer.

For dishes that call for spice blends, you can buy them premade, or start with the ingredients and mix your own according to your preferences. You can find, for example, thousands of garam masala recipes online, each with a different ratio of cinnamon to coriander to cardamom to cloves to cumin to chilis (sorry, furry blue Sesame Street monster, C is for spice blend).

If you rely on commercially prepared blends, you will find it easier to incorporate a bunch of spices all at once, but you may never achieve the perfect combination for your taste buds. If you keep each individual spice in a jar in your spice cupboard, however, you can mix and blend until you’re thrilled with the result.

Fresh Herbs & Spices

Fresh herbs may be “fresher,” but unless you use them up quickly or store them properly, they can go to waste. It can be demoralizing to buy a delicious-smelling sprig of fresh dill or rosemary at an upscale market, take it home, and have to toss it, unused, a few days later.

Fresh herbs work well in raw dishes, such as salads, or as garnishes for cooked dishes. They don’t typically hold up in cooked dishes because 10 to 15 minutes of heat will cook away all the volatile oils and esters that give the fresh herbs their flavor. That said, certain herbs, such as parsley, tarragon, and chives, are superior when fresh; when dried, they don’t add much flavor to a dish.

Fresh root spices like ginger, turmeric, and garlic, are best stored on a counter or in a cool dark place until you’re ready to cut them. Once cut, place them in a breathable (not airtight) bag and store them in your refrigerator’s crisper drawer.

To store fresh herbs, clip off the bottom of their stems, remove any wilted or brown leaves, and put them in a glass container with about an inch of water at the bottom, like you would flowers. (I think a vase full of basil says “I love you” better than long-stem roses any day, and I’m pretty sure my wife would agree!)

Unlike that flower bouquet, store your fresh herbs in the fridge and change the water every couple of days. Otherwise, you will start to experience the questionable aroma of “eau de swamp.”

Benefits & Uses of Popular Herbs and Spices

With the basics out of the way, let’s explore the wide world of herbs and spices. We’ll look at 18 of the most widely available in the US and many other parts of the world, including their health benefits, and where you can use them in your cooking.

Parsley

Health benefits: Parsley, aka Petroselinum crispum (which sounds like the name of the magical, weird kid in a semi-dystopian Young Adult novel), is known for its efficacy in treating hypertension, diabetes, cardiac, and kidney diseases. It has antioxidant and antibacterial activities that are useful in treating bladder infections such as UTIs, kidney stones (nephrolithiasis), gastrointestinal (GI) disorders, constipation, cough, and asthma. Parsley may also be effective in helping to treat colon, breast, and lung cancer. Given its long history in traditional pharmacopeias around the world — especially in its home region, the Mediterranean basin — that’s probably the tip of the iceberg of its benefits. (For more on the health benefits of parsley, see this article.)

Culinary uses: Use fresh parsley in salads, in pestos and other sauces, and as a garnish on a variety of dishes like soup, tofu scrambles, and chickpea omelets.

Cilantro/Coriander

Health benefits: This herb (cilantro refers to the fresh leaf) and spice (coriander is the dried seed) is another health superstar, with a long list of benefits. It displays antioxidant, anticancer, neuroprotective, anxiolytic, anticonvulsant, analgesic, migraine-relieving, hypolipidemic, hypoglycemic, hypotensive, antimicrobial, and anti-inflammatory activities. One of the main active ingredients in Coriandrum sativum is called linalool (don’t you just love the sound of that?), which is in many perfumed hygiene products like soaps, shampoos, and detergents.

Culinary uses: Fresh cilantro is often used in Mexican and Thai cuisine — mix it into salsa or guacamole or use it as a garnish for Pad Thai. Coriander — whole seeds and ground — frequently appears in Indian and other Asian cuisines, especially in soups and curries.

If you are, or someone you are preparing food for is one of the numbers of people who just hate cilantro or think it tastes like soap (there are actually “I hate cilantro” clubs), some of the best substitutes for fresh cilantro include parsley, dill, and various mixtures of different herbs.

Mint

Health benefits: Belonging to the genus Mentha of the Lamiaceae family, mint includes several varieties of peppermint, spearmint, pineapple mint, and the tantalizingly named Cuban or “mojito” mint, which is another health powerhouse. Plants in the mint family exhibit antimicrobial and beneficial GI and nervous system effects, largely due to its main constituent pulegone, as well as menthol, the compound that gives mint its distinctive aroma. If you’ve ever used Vicks VapoRub, you’re familiar with menthol’s ability to clear sinuses.

Culinary uses: Use it in beverages like mint tea or mocktails, in raw leafy salads or fruit salads, and in popsicles. It’s also great in cold summer soups and gazpachos, such as those made with watermelon and cantaloupe.

Basil

Health benefits: Basil, whose name comes from the Greek basilikon, meaning “royal plant,” also confers a wide variety of health benefits. Another member of the Lamiaceae family, basil, displays antioxidant, antiviral, antibacterial, antimutagenic, and anti-allergic properties. One of its cousins, tulsi, also known, perhaps presumptuously, as holy basil, is a popular herbal tea remedy that has shown promise in the treatment of several cancers.

Culinary uses: Dried basil flavors some of the most iconic Italian dishes, such as pastas and pizzas, via its inclusion in classic, tomato-based sauces like marinara, puttanesca, and Pomodoro. Fresh basil is the main ingredient in many pestos, and also complements fruit salads and vegetable side dishes. To expand beyond Italian flavors, you can have fun growing and experimenting with purple basil, lemon basil, holy basil, cinnamon basil, and more.

Dill

Health benefits: The dill plant gives us both an edible leaf (dill weed) and fruit (dill seed). It has strong antioxidative, anti-inflammatory, and immune-supporting properties.

Culinary uses: Fresh dill is famous for its role in flavoring dill pickles, as well as potato salad and other hearty summer salads. Fresh and dried dill weed adds piquant punch to many sauces and dressings — and brings out the sweetness of fresh and roasted veggies. Like coriander and cilantro, dill weed and seed are not substitutes for one another. They do, however, both appear in certain foods, such as sauces, pickles, and salad dressings.

Sage

Health benefits: Sage is another herb family that comprises multiple varieties, each with its own aromatic and flavor profile and set of health benefits. One clue as to its power comes from its botanical name, Salvia, which derives from the Latin for “health” (as in salutary, salubrious, and the Italian drinking toast “salute”). Sage has been shown to aid in pain relief, protecting the body against oxidative stress, free radical damages, inflammation, as well as bacterial and virus infection. It also blocks carcinogenic angiogenesis, a process by which cancerous tumors feed themselves by creating new blood vessels. Sadly, though, I haven’t been able to find evidence in the medical literature that consuming sage will make you into a wise and venerated philosopher.

Culinary uses: Add dried and powdered sage leaves to sauces, mocktails and teas, baked breads, and holiday stuffings.

Rosemary

Health benefits: Rosemary, which has long been associated with remembering the dead, (perhaps because its aroma lingers so strongly) and got a shout out as such by Ophelia in Shakespeare’s Hamlet (“There’s rosemary; that’s for remembrance”), can help us not only recall the dead, but also help to keep us from joining them. Rosemary has robust anti-inflammatory, antioxidant, antimicrobial, antiproliferative, and antitumor properties.

Culinary uses: Use fresh and dried rosemary in soups, sauces, marinades, and dressings, as well as in pasta and veggie dishes. It’s best to chop up rosemary before use, especially when it’s dried.

Thyme

Health benefits: Thyme has a long and storied history as a medicinal herb. The Roman writer Virgil noted that thyme was an antidote to fatigue, while the 17th-century herbalist Nicholas Culpepper prescribed it against nightmares. These days, science has determined that thyme is a potent anti-inflammatory, antioxidant, antimicrobial, and antiseptic agent.

Culinary uses: Use fresh and dried thyme in soups, sauces, marinades, and dressings — and in pasta and veggie dishes. When used fresh, it can be added earlier in the cooking process than other fresh herbs. Its oils hold up better in heat, and its flavors will infuse the dish. Thyme is also essential to Bouquet Garni and Herbes de Provence blends.

Oregano

Health benefits: Oregano is not just a great pizza spice; it also has antimicrobial activity, antiviral, and antifungal properties. It’s also a potent antioxidant, anti-inflammatory, antidiabetic, and cancer-suppressing agent. If it weren’t a common herb that’s easy to grow indoors and out, and could be patented (which thankfully it can’t), some pharmaceutical company would have a blockbuster bestseller on its hands!

Culinary uses: Mix dried or fresh oregano into sauces for Italian dishes like pasta, parmigiana, and pizza. Add it to chili powder, salad dressings, marinades, cashew cream sauces, and tofu ricotta.

Black Pepper

Health benefits: Black pepper is an extremely common table spice that boasts powerful healing powers. It is antioxidant, antimicrobial, anti-inflammatory, gastro-protective, and antidepressant. Combine black pepper with turmeric to increase curcumin’s (see below) bioavailability.

Culinary uses: Black pepper comes in two main forms: whole peppercorns and ground pepper. You can add whole peppercorns to soups and stews. They can be extremely strong, so one way to do this is to include them in a sachet of cheesecloth so they impart flavor and can be removed from the finished dish. Ground pepper is a sharp seasoning for just about any savory dish, as well as salad dressings, sauces, and marinades.

Chili Pepper

Health benefits: Chili peppers can help with the prevention of various chronic diseases, including cancers, cardiovascular diseases, and type 2 diabetes, principally due to their anti-inflammatory and antioxidant effects.

Culinary uses: Chili peppers are a beloved part of many different cuisines. The dried and ground form of chili pepper is used in blends to season dishes like chilis, Thai curries, Indian dals, and Ethiopian wots. Ground chili pepper adds varying levels of heat and pungency (depending on the variety of chili pepper) to just about anything.

Cinnamon

Health benefits: In addition to being one of the signature scents in pumpkin spice, cinnamon offers significant health benefits. It’s been shown to be an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound. Cinnamon also appears beneficial in the treatment of neurological disorders.

Culinary uses: Cinnamon is another globally-loved spice. In the US, sweet dishes, like pies, quickbreads, oatmeal, cookies, and mulled cider are where you’ll most likely find it. Cuisines from other countries take advantage of its sweet, warming, and spicy flavor profile in savory dishes, as well. Add it to chilis, soups, fruit salsas, roasted root veggies and winter squash, lentil braises, vegetable tagines, Jamaican jerk creations, biryanis, and mole poblano. You can also buy or make your own cinnamon-containing spice blends like garam masala, Chinese five-spice powder, and baharat.

There are different types of cinnamon, with different flavors and health properties. Ceylon cinnamon is sometimes colloquially known as “true cinnamon” because it is the healthiest type, and is also widely considered to be the most delicious. Why is it healthier? Because different forms of cinnamon contain dramatically different amounts of a compound called coumarin, which is toxic to humans in high doses. Cassia cinnamon has the most coumarin, while Ceylon cinnamon has the least.

Cumin

Health benefits: Cumin has been used in traditional medicine for millennia to treat a variety of diseases, including hypolipidemia, cancer, and diabetes. It also improves digestion and cognition. (For more on the health benefits of cumin, see this article.)

Culinary uses: Cumin predominates in a wide variety of cuisines, ranging from Latin American, Middle Eastern, African, and Indian. It’s used as both a whole seed, often dry roasted at the beginning of cooking to release its oils and aromas, as well as a ground powder. You’ll find cumin in curries, taco seasonings, chili, and spreads like hummus and guacamole.

Paprika

Health benefits: Paprika, or the powder from certain dried peppers, is rich in antioxidants. It may be helpful for lowering the risk of diseases caused by oxidative stress, similar to the effects of chili powder.

Culinary uses: Spanish and Hungarian cuisines use different types of paprika; Hungarian is sweeter and Spanish hotter. There’s also smoked paprika, which is awesome in plant-based versions of traditional smoked meats such as bacon. You can use any kind of paprika as seasoning on hummus and in rice, in sauces, on potato salad, and in soups and stews.

Nutmeg

Health benefits: Nutmeg has been used in traditional remedies for stomach and kidney disorders; and has antioxidant, antimicrobial, and central nervous system effects.

Culinary uses: Originating in Indonesia, nutmeg first reached European palates in the 17th century following the establishment of a trade route to an island in the Banda Sea. It’s popular in desserts (often playing a supporting role in pumpkin spice blends), hot beverages, oatmeal, and a seasoning for root vegetables. The thin coating of the nutmeg is a spice in its own right, known as mace.

Ginger

Health benefits: Ginger’s widespread use as a folk remedy for all kinds of ailments is being confirmed more and more by modern science. It’s given to reduce nausea and vomiting during pregnancy, quell inflammation, lessen the impact of metabolic syndrome, improve digestive function, treat migraines, and treat and even reverse some cancers. (For more on the health benefits of ginger, see this article.)

Culinary uses: Ginger is at home in both sweet and savory dishes. It’s a popular flavoring in desserts, curries, and stir-fries. Steeped, it makes a tasty medicinal tea, and pickled ginger is used as a palate-cleansing condiment in some Asian cuisines.

Onion and Garlic

Health benefits: These awesome members of the allium family could open their very own pharmacy. They’ve been shown to reduce the risk for cardiovascular diseases, as well as possess antitumor and antimicrobial effects. They’re also beneficial for the management of blood glucose levels. (For more on the health benefits of the allium family, see this article.)

Culinary uses: When we’re talking savory, it’s probably quicker to list all the dishes where onions and garlic don’t belong. Umm, not sure I can think of any. These delicious roots are stars or supporting actors in just about every cuisine; stir-fries, grain bowls, fajitas, soups, stews, chilis, pasta dishes, casseroles, and so on. Milder variants, like red onions and elephant garlic, can spice up salads of all kinds. And the powdered versions — including onion and garlic powders, granulated onion, and garlic salt — provide convenient ways of getting the flavor of these roots into your cooking without having to chop or cry.

Turmeric

Health benefits: We’re learning more about the healing power of turmeric just about every day, it seems. This 2017 review article, with its 63 references, is already out of date as scientists explore the benefits of turmeric’s primary active ingredient, curcumin. We already know that it can improve inflammatory conditions and metabolic syndrome, reduce pain, help in the management of inflammatory and degenerative eye conditions, benefit the kidneys, and provide global antioxidant and anti-inflammatory effects. (For more on the health benefits of turmeric, see this article.)

Culinary uses: Turmeric is used both for its flavor and ability to add a vibrant yellow hue to dishes. It’s popular in Indian and South Asian cuisines, where it’s added to curries, beverages, soups, grain, and roasted vegetables. Plant-based cooks add a pinch to scrambled tofu to give the dish the hue of scrambled eggs. And some people even enjoy it in dishes that lean towards sweetness, such as smoothies and juices.

Where to Buy Fresh and Dried Herbs and Spices

Fresh

You can find fresh herbs in two main forms: cut and in the form of potted plants. The advantage of the latter is that if you can keep it alive, you can keep harvesting cuttings to use in your cooking. The disadvantage is, you have to keep it alive, which means getting the right amount of sunlight, having a regular watering schedule, keeping it in the appropriate temperature range, and potentially repotting it as it grows.

Fresh herbs are highly perishable and tend to be more expensive than dried, so buy only what you will need. You can freeze some for later use, but they’re often a pain to label and store in the freezer (“Honey, is this parsley, cilantro, or compost?”).

Find fresh-cut herbs at farmers markets, co-ops, and some grocery stores. Whole herb plants can be found at plant nurseries and garden centers. Food co-ops and farmers markets will also often offer herb starts, or seedlings, at the beginning of the growing season.

Choose fragrant herbs with brightly colored and fresh-looking leaves that are free of brown spots.

Get your fresh spices, especially the common roots like garlic, onion, and ginger, as well as turmeric, at grocery or natural foods stores. You can also find them at farmers markets and ethnic markets, such as Indian, Central American, and Asian grocery stores. Some cities are large enough to support specialty spice markets and stores (as is the internet, if you don’t live in such a metropolis).

Dried

Dried herbs and spices are available from many different outlets, including supermarkets, natural food stores, ethnic markets, herb and tea shops, and online. Heck, you can buy jars of herbs at the general store on the outskirts of pretty much any national park in the US.

When buying dried herbs, select small containers, so you can use them up within a year. I know the 55-gallon drum of organic basil at Costco can seem like a sweet deal, but unless you’re planning on opening a national chain of pizza restaurants, stick to small containers that you can refill as needed.

You can judge the freshness of spices by their bright, rich color and strong aroma. As with herbs, always purchase in small quantities to ensure you have fresh spices to cook with. And if there’s a spice or herb that you haven’t used much lately, get in the habit of opening the jar and giving it a sniff occasionally to see if it still has any oomph. Passionate chefs replace their old spices on an annual basis.

Spice prices can vary depending on the spice itself, as these can differ wildly in terms of availability and the amount of labor required to grow and harvest them. Saffron, for example, is extremely expensive as it is very labor-intensive to pick and process. And the crocus flowers, from which it comes, bloom for only one to two weeks per year. If you’re in the mood (and I don’t know why you would be), you can pick up a kilogram of saffron on Amazon for $3,500.

If you’re new to the wonderful world of herbs and spices, choose ones you’re familiar with to start, and branch out as you gain experience and confidence.

Growing Herbs and Spices at Home

Growing herbs and spices at home can save you money and allow you to have the freshest possible ingredients, whether you use them fresh or dried.

Growing Herbs

You can grow herbs indoors in containers. You don’t have to get fancy and splurge on terra cotta pots; pretty much any container will work, as long as the soil stays in and the water can drain out. Outdoors, you can grow herbs in containers on a porch or patio, in veggie boxes, or by sowing them directly into the soil in raised beds or traditional garden plots.

Most of the herbs we’ve looked at here need partial to full sun; that is, a minimum of four to eight hours per day. Leafy varieties such as oregano and basil like loamy soil, while the woodier ones like rosemary prefer a mixture of loam and sand. Water your herbs a little every other day when the soil gets dry, rather than one heavy watering a week.

Growing Spices

You can also grow some of your own spices, some of them pretty easily. And you’ll likely find the quality to be higher than anything you can buy commercially, to say nothing of the satisfaction.

You can even grow saffron crocuses indoors, although you’d need two football fields worth, and a lot of patience, to get a single kilo.

If you live in a cooler region, you may need to start seeds indoors. If you want to grow ginger, you might have to grow it indoors in a container to maintain the tropical temperatures it likes.

Spice plants are pickier, in general, than herbs, with more varied soil, sun, temperature, and water needs. Check out a garden center or do some online research if there’s a particular spice you’d like to grow yourself. Here’s an article with 10 spices you might be surprised to learn you can grow at home.

How to Dry Your Own Herbs & Spices

You can do fine in the kitchen just with dried herbs and spices from the grocery store baking aisle. But if you have the urge to go one step further, or if you liked making potions when you were little, then drying your own herbs and spices could be the new hobby you never knew you were missing.

Start with the freshest herbs and spices you can find. This could mean homegrown, from a local farmer, or from a reputable online dealer.

You can dry herbs or spices in any of three ways. If you have a dedicated dehydrator appliance, that’s the easiest and quickest way to turn fresh into dried. You can also use an oven, or just lay or hang bundles of herbs out in the sun to air dry.

Using a Dehydrator

Spread thinly sliced pieces, leaves, or sprigs of herbs or spices onto the trays of a dehydrator. Set the temperature between 135-150º Fahrenheit for spices and 90-100º F for herbs. Drying can take between one to three hours for herbs and five to seven hours or more for spices. Consult your dehydrator’s owner’s manual for details.

For example, it’s easy to make your own garlic powder using a dehydrator. Just slice fresh garlic cloves thin, dehydrate them, and then grind the dried slices with a mortar and pestle or electric grinder. You’ll be amazed how much more potent it will taste and smell than store-bought. The same goes for chili peppers, which can be transformed into chili powder in the same way — there is nothing like homegrown, dried, and ground.

Oven Drying

You can also dry herbs and spices in an oven. For spices, cut into thin slices and place onto a cookie sheet. Set the oven on the lowest possible setting, ideally not more than 150° F. Most ovens get hotter than that, unless they have a “warm” mode, so you may have to get creative to keep the temperature low enough. For example, you might preheat the oven, then turn it off and leave just the light on. Use an oven thermometer to help you find the right technique for your oven.

Leave the door ajar, so that excess moisture can escape, and the oven does not get too hot. Dry the herb leaves or spices for 30 minutes, then turn them over once. Continue drying for an additional 30 minutes. After a total of one hour, turn off the oven and allow them to cool in the oven.

For spices that you want to use as a powder, you can then grind the pieces using a dedicated coffee grinder, spice grinder, food processor, or a pestle and mortar until it reaches your desired consistency.

Air Drying

If you don’t want to use electricity, or just want to decorate your home with the rustic beauty of herb bundles, then air drying might be just the ticket.

Air drying herbs in bundles can take up to two weeks. Tie small bunches of herbs into bundles with twine or twist-ties, then hang the bundles upside down in a warm spot out of direct sunlight. If they’re likely to gather dust, you can gently wrap them in muslin or paper bags poked with several holes to keep them clean.

Once the herbs are dried, you can keep them hanging in your kitchen or crumble them up for storage in airtight containers.

If you don’t have a place to hang the bundles of herbs, you can also air dry them on a rack. Spread individual leaves or sprigs of herbs on the rack or a baking tray lined with cheesecloth. Place the tray in a warm spot out of direct sunlight. Turn the leaves regularly, about every 12 hours or so. This method should dry the herbs in two to three days.

For much more about dehydrating foods of all kinds, check out our article here.

Recipes Using Herbs & Spices

The name of the game with herbs and spices is fun, festive, and nourishing! If you’re new to the herb and spice arena, let the recipes below be a guide for what’s about to come — new culinary adventures using a variety of herbs and spices in all sorts of dishes. If you’re familiar with using herbs and spices in cooking, we hope that the dishes below will spark some new inspiration.

1. Toasted Spice Blend

This easy-to-make blend is bursting with flavor from the variety of healthy seeds and spices and can transform any meal from meh to magnifico. Sunflower and sesame seeds add a taste of nuttiness, coriander, cumin, and mustard seeds offer an exotic spice experience, and nutritional yeast adds a bit of umami. Enjoy this crunchy mixture on top of steamed vegetables, grain bowls, fresh salads, and more!

2. Herbed Cashew Cheese

The beauty of cashew cheese is its inherent versatility. Use whichever herbs you have on hand or prefer to use based on your flavor preferences. A few delicious and nutritious combinations include parsley and oregano, rosemary and thyme, or cilantro and dill. You could also split the cashew cream base in half and create two different herbed cheeses — just for fun!

3. Yummy Tabbouleh Salad

Parsley, parsley, and more parsley! Just when you think you’ve added plenty, you’ll add even more to make this Tabbouleh Salad refreshing and invigorating. Feel free to break the tabbouleh rules by substituting half the parsley with another herb of choice like basil or cilantro, or substituting all of the parsley with that herb. Experiment with the flavors and have fun! You can’t go wrong with this one.

4. Warmly Spiced Chickpea Stew

This recipe offers an opportunity to see how a variety of spices, like curry, fennel, paprika, basil, nutmeg, and bay leaf, come together to create a warm and comforting meal. A cross between a casserole and a stew, quinoa and chickpeas are simmered with warm, earthy spices, and balanced with the sweetness of dried figs. Did someone say, “cozy”?

5. Shepherd’s Pie

Rosemary, oregano, and thyme combine nicely in rich and warming comfort foods like this yummy Shepherd’s Pie. Unlike many herbs, these herbs are hardy, and therefore can be cooked with the other ingredients without compromising their flavor. Not to be outdone by the herbs, omega-3-rich walnuts, protein-packed lentils, vitamin C-abundant potatoes, and beta-carotene-filled squash put this dish on the charts for most nutrient-dense.

Get Cooking with Herbs and Spices

Herbs and spices add flavor, color, and fragrance to dishes without adding extra fat, sugar, or salt. Many of them contain powerful antioxidants and have a wide range of health benefits and culinary uses. You can buy them or grow your own in many cases and can use them fresh or dried, depending on the dish. Playing with familiar and new herbs and spices is a fun and healthy way to experiment in the kitchen and explore different cuisines and taste profiles. And as the Spice Girls remind us, “People of the world, spice up your life.”

Tell us in the comments:

• What are your favorite herbs and spices?
• Have you ever made your own spice mix?
• What’s one herb or spice that you’d like to grow at home?

Featured Image: iStock.com/Mediterranean

Read Next:

• 4 Powerful Herbs Proven to Reduce Stress
• 5 Healthy Spices — The Healthiest Way to Add Flavor to Your Food
• 10 Spices to Improve Your Digestion Naturally — and Help Keep Your Gut Happy

The post Fresh vs Dried: A Guide to Herbs and Spices appeared first on Food Revolution Network.

Don’t worry if you aren’t a history buff; we’ll also explore the delicious side of curry as we follow its progress through time and space. We’ll learn which spices make up Indian curries as opposed to those found in Thai, Chinese, Filipino, and Caribbean kitchens. We’ll see the latest research on how these spices can support our health. And, of course, we’ll end with some delicious curry recipes so you can turn all this information into appetizing aromas and tantalizing tastes.

The Popularity of Curries

The first thing to know is that the word “curry” can refer to many things: the dishes, the spice blends used in those dishes, and even a specific curry plant whose leaves are often included in South Asian spice blends. Also, basketball star Steph Curry and actor Tim Curry (Dr. Frank-N-Furter in the film The Rocky Horror Picture Show), but I digress.

The second thing to know about curries is that they are among the most popular dishes in the world, beloved for their fragrant, spicy flavors. You may have encountered them only in Indian or Thai restaurants (if you live in the US, that is; for reasons we’ll get into soon, you’ll find something curried on just about every restaurant menu in the UK), but they have a long history in the West. In fact, the first known American curry recipe, for apple curry soup, appears in a manuscript written by Catherine Moffatt Whipple, born in 1734 and wife of a signer of the Declaration of Independence.

So curries have been making their way around the world for hundreds of years. But if you’ve never cooked a curry, it can seem mysterious. Chefs guard their secret spice blend formulas. And food writers argue passionately about the proper composition of garam masala and Chettinad masala. So what exactly is a curry, and how do you make curry dishes?

What Is a Curry?

The term “curry” originated with the British to refer to the variety of fragrant spices used in Indian cooking. In traditional Indian cookery, the spice mixtures, called “masalas,” are prepared in the home. Many of these are blended with a liquid, such as water or vinegar, to create a curry paste or sauce.

Fresh ingredients and pastes didn’t travel well, however. So when British officials of the East India Company returned to England with their fortunes, they tried to figure out how to continue enjoying the cuisine they had enjoyed on the Indian subcontinent. The Brits then discovered that they could import what they loved about Indian cuisine back to England in the form of curry powders. Armed with these spice blends, English chefs began to recreate Indian dishes in their own kitchens.

As we’ve seen, curry can refer to a flavor element or a dish itself. As an element of a dish, curry is not a specific spice but a mixture. This can be confusing since there is a plant called a curry tree, and leaves from that tree are sometimes used in curry blends.

Curry Spices

Curry mixes can include many spices — roughly 20 different kinds are used in different combinations, depending on the flavor desired. Common curry spice blends include cinnamon, cumin, coriander, cardamom, nutmeg, asafoetida (which shares a root with the word “fetid,” referring to the aroma of this spice before it’s cooked), fenugreek, fennel seeds, saffron, and, perhaps most significant of all, turmeric.

The specific ingredients, ratios, and methods of preparation vary from country to country, region to region, and even family to family. But the nice thing about this, of course, is that it’s impossible to get a spice blend “wrong.” As long as you like the taste, you can’t mess it up.

The trick with curries is to get the flavors of those spices into the dish itself in ways that enhance rather than overpower the other ingredients. Most curries are liquid-based, which is reflected in the etymology of the word. Linguists identify the origin of the word curry from the Tamil word kari, which means “sauce.”

In Thailand, home of red, green, and yellow curries, these dishes are called gaeng (also written as kang, gang, or geng), which means “any wet, savory dish enriched and thickened with paste.” Hats off to a language that can put all of that in one word!

Curry Origins

Central to curry’s origins appears to be in the Indus civilization Harappa, the land we now know as  Pakistan, circa 2500 BCE. The original curry was probably a slurry of onion, garlic, and ginger, three potent roots that also turn out to have tremendous health benefits. The innovation spread geographically, soon appearing in the cuisines throughout the rest of the Indian subcontinent, Thailand, Japan, China, the Philippines, and other regions.

Eventually, curries reached the Americas, primarily through the cooking traditions of indentured Indian servants who were brought to work on British-owned plantations in the Caribbean. Soon, curries became staples in the cuisines of Jamaica, Trinidad and Tobago, Barbados, and other islands in the region.

As curries spread, they morphed according to local preferences, spices, and food availability. Caribbean curries’ distinctive flavor is allspice. In Thailand, curries often include lemongrass and galangal root with coconut milk as the liquid base of the sauce. Every region has its own chili peppers, and these get incorporated into the curries as well. Interesting fact: chili plants are native to the American continents and were introduced to Europe by Columbus. They made their way to Africa, India, China, and the rest of the world via mercantile travel.

UK Curries & Curry Houses

More than any other western country, however, the UK has adopted curries as a central element of its national cuisine. In the 19th century, curries were popularized both by merchants and administrators enchanted by the food they had enjoyed while plundering India, and by Queen Victoria herself, who may have been introduced to the dishes by her close friend and servant, Abdul Karim. (Their unlikely friendship was popularized by the 2017 film Victoria and Abdul.)

It wasn’t just taste, multicultural appreciation, and deep bonds of friendship that motivated the queen’s promotion of curry, points out historian Lizzie Collingham, author of Curry: A Tale of Cooks and Conquerors and The Taste of Empire. Spreading the word about this “exotic” cuisine also lined up with her imperial agenda. The more of the world the British Empire controlled, the more new and exciting foods her citizens could enjoy.

The UK found a source of chefs from the Indian subcontinent who could prepare these dishes thanks in part to the terrible working conditions found on British merchant ships. The work was so unbearable, many of the workers jumped ship when they reached English ports and found work in restaurant kitchens. By the 20th century, a number of these immigrants and their children had saved enough money to open their own establishments.

This led to the rise of curry houses — restaurants that provided anglicized versions of Indian dishes. Despite their Hindi names and curry spices, dishes like chicken tikka masala are as English, historically speaking, as fish and chips and bangers and mash. For many years, in fact, tikka masala was the most commonly ordered dish in English restaurants.

Types of Curry

We can classify the wide variety of curries in a few different ways. One is by color: red, yellow, and green. Red and green curries are generally spicy, although this characteristic can, of course, be adjusted by varying the types and amounts of spices. Typically, yellow curries are the mildest, lacking the red and green chilies that give those curries their heat.

The colors come both from the spices and other ingredients as well. Red curries can include tomatoes as well as red chilies. Examples of red curries include the Indian tikka (whose red comes primarily from tomatoes and Kashmiri chilies — or sometimes paprika) and vindaloo (red vinegar) curries, and the Thai panang and massaman (both red from chili peppers).

Yellow curries, like the Indian korma, get their hue from turmeric. And green curries use green chilies, as well as other green ingredients like lime leaves and cilantro.

Health Benefits of Curry

The more science learns about the health effects of the spices that make up curries, the more it becomes clear we should consume a whole lot of them. In this respect, the West is just catching up to the traditional Indian health system called Ayurveda, which prescribes spices, individually and in combination, for a variety of health conditions. Turmeric, for example, may be part of the reason that India has one of the world’s lowest rates of Alzheimer’s (roughly half of that in the US); it’s called the “king of spices” for good reason.

Cumin, another key curry spice, may improve digestion, can help regulate blood sugar (important for those with diabetes), and appears to be protective against heart disease, among many other beneficial characteristics.

Ginger, whether fresh or powdered, aids in digestion and also acts as an antioxidant and anti-inflammatory. It appears to aid in weight loss and can lower cholesterol and reduce the risk of heart disease. It’s also potentially helpful in reducing swelling and pain from osteoarthritis.

The variety of curry spice blends and recipes provide a wide range of potential health benefits. Chili peppers, garlic, cinnamon, and onions also come with documented health effects, including reducing inflammation, preventing cancer, reducing Alzheimer’s risk, improving bone health, and promoting heart health.

Where to Find Curry

You can find commercial curries as a paste or powder, or, increasingly, in a jar or packet as a premade sauce. Many supermarkets and grocery stores have a selection of these products in their spice aisles, or in the international section (often near Asian foods).

You can find a much wider selection of curry products at Indian and Asian grocery stores, upscale health food stores, and online. (Note: if you’re fish-free, check the ingredients on Thai curry pastes and sauces, in particular, as they’re often flavored with shrimp paste or fish sauce.)

Choose your spice blend based on the cuisine and the dish you want to make. And remember that heat levels can vary. It’s probably a good idea to start with milder blends and work your way up. I once bought a few ounces of an extremely hot curry blend, which, so far, has turned out to be a lifetime supply. The mildest curry powders will often have turmeric as the first ingredient.

You can also make your own curry spice blends. Here’s a DIY recipe using a combination of whole and ground spices: Indian Curry Powder.  And here’s one featuring ground spices only: DIY Curry Powder.

How to Use Curry

Typically, you add curry paste, powder, or sauce to a broth- or sauce-based dish. Many of the most common curries are meat-based (chicken vindaloo, lamb rogan josh, beef kofta “meatballs”), but it’s easy to substitute plant-based ingredients. Thanks to India’s robust vegetarian traditions, there are many vegan and vegetarian options already: lentils, veggies, and even fruit like pineapple. These dishes, like all curries, can be served over rice, another grain like quinoa, or with Indian breads like naan, roti, or paratha. And, of course, if you like, you can use plant-based meat analogues, from the familiar tofu or tempeh, to plant-based meats.

You can also add curry powder or curry spice mixes to a number of other dishes, like soups and stews, stir-fries, potato dishes (any Indian dish with the word “aloo” contains potatoes), condiments like ketchup (if you’ve never tasted curry ketchup, you’re missing out!), and marinades for tofu and other meat analogues. One of my favorite ways to add curry spices to my day is to include them in a breakfast tofu hash, also known as scrambled tofu. The turmeric makes the tofu curds look a lot like scrambled eggs.

Curry Recipes

Whether you’re a curry newcomer or longtime devotee, we think you’re going to love the curry options below.

If you’re looking for an appetizer, dive into the Crispy Curry Tofu Poppers with Sweet Mango Sauce (yum!). Want to start the day with amazing burritos that have a kick? Then the Curry Tofu Breakfast Burritos are for you! If experimenting with a variety of grains is your thing, then you’re going to crush on the Buckwheat Tofu and Broccoli Curry. And if you’re looking for a dinner date, the Sweet Red Lentil Curry has you covered. Finally, feel like you’re dining out at your favorite Thai restaurant with the Thai Almond Chickpea Curry!

1. Crispy Curry Tofu Poppers with Sweet Mango Sauce

Don’t let the ingredient list fool you — this recipe is super simple to make! If you’re new to curry (or even a “seasoned” curry enthusiast), enjoying these poppers with a sweet and tangy mango sauce is a great way to start (or continue) your curry journey! The spices in both the crispy tofu and the sweet mango sauce are what give this dish its “wow” factor!

2. Curry Tofu Breakfast Burritos

One common practice when substituting tofu for eggs is to add ground turmeric to create the yellow hue that typically comes from egg yolks. Turmeric also adds a subtle earthy flavor as well as healing qualities from the curcumin. This tofu curry also includes cumin and garlic — two other nutrient powerhouses that enhance flavorful curries. Pro tip: Sprinkle a little ground black pepper on top before serving, which helps to activate the healing compounds in turmeric.

3. Buckwheat Tofu and Broccoli Curry

Hearty, satisfying, and invigorating thanks to curry spices, this dish delivers both flavor and nutrition. Fun fact about buckwheat: It’s actually a cousin of rhubarb, so it’s not technically a grain at all. But its nutrients, nutty flavor, and usage have allowed it to become classified as a grain. Combine nutritious buckwheat with superfood broccoli, tofu, and healing spices, and you have a recipe that is guaranteed to please the palate and the soul.

4. Sweet Red Lentil Curry

This curry is like the ideal dinner date: a little sweet, a little spicy, extremely satisfying, and when it’s all over, you can’t wait to see them for dinner again. And, don’t be surprised if you have that post-dinner-date glow the next day from all of the healing ingredients like garlic, ginger, sweet potatoes, and lentils!

5. Thai Almond Chickpea Curry

Get enchanted by the aromatic mingling of nutty coconut sauce infused with lime, ginger, and curry spices while this dish is baking. It’s a deeply flavorful dish that is almost effortless in preparation. The result? A restaurant-style meal that you can serve over cauliflower rice or your favorite whole grain.

Cultivate a Love for Curry

Curry is many things: a cuisine, a dish, a sauce, a spice blend, and a link to cultures around the world. Its flavor varies from country to country and even kitchen to kitchen. But because it’s beloved and adopted by many cultures, curry can bring the world together in a positive and peaceful way. And both curry dishes and curry spice mixes are incredibly versatile and can be used to make an endless amount of flavorful and nourishing, plant-based dishes.

Tell us in the comments:

• What’s your favorite curry dish? What cuisine is it from?
• How many curry spices do you have in your spice cabinet?
• Which curry recipe do you want to make at home?

Read Next:

• How Curcumin Can Help You Hack Your Genes And Avoid Disease
• Whole Foods Plant-Based Recipes from Around the World

The post What Is Curry? — And How to Use It in Your Kitchen appeared first on Food Revolution Network.

Today, I want to convince you to pay attention to one of the most nutritious and eco-friendly plants ever studied, even though the only way you can get it in most parts of the US and Europe is as a powdered supplement. Why? Because not only is the moringa tree an incredible source of nutrition, it also has the potential to reverse global warming, provide food for the starving, create thriving agricultural economies in some of the poorest places on earth, and even remove toxins from drinking water.

So, I hope you’ll indulge me a little until there’s enough of a market to get the attention of entrepreneurs, importers, non-governmental organizations (NGOs), and environmental and justice-oriented nonprofits to make moringa wide-spread.

What to Expect from this Article

First, I’ll talk about moringa as a health food for you and your loved ones. The good news is, you can find powdered moringa leaf in some health food stores and organic supermarkets, as well as online (loose powder is loaded with nutrients but retails for around $15-20 per pound). And if you live near an Indian or Asian grocery story, or in a tropical climate, you might also be able to get it fresh — or grow it from seed! So even if you can’t yet avail yourself of the full range of the plant’s benefits (which are sourced from fresh leaves, seeds, roots, and even bark), you may still be able to benefit significantly.

Second, I’ll share moringa’s environmental and economic superpowers, both of which may experience enhancement by the creation of a global market for the tree and its products. If I do my job here, the demand that we can collectively drum up can be a catalyst for increased production of moringa — the “miracle tree“.

Ready? Let’s get started.

Introducing the Moringa Tree

Leafy greens like kale and collards are nutrient-dense superstars, providing myriad benefits to your overall health. Best-selling author and Food Revolution Summit speaker, Joel Fuhrman, MD, gives kale and other greens a perfect 1,000 score on his Aggregate Nutrient Density Index (ANDI) scale. Here’s the thing: that’s a little like the Olympic judges giving perfect 10’s for the first floor exercise routine of the day. It doesn’t leave room for another gymnast doing even better than that. Which brings me to today’s topic: a superfood that’s possibly more nutritious than the leafy greens we all know and love (OK, or tolerate). Introducing, moringa!

According to a Fast Company article, “In a gram-for-gram comparison with kale, moringa has more than twice the protein, six times the iron, and 97 times the vitamin B2.” And it’s been a staple crop across Asia and Africa for centuries. Now, it’s quickly gaining cheerleaders in the rest of the world, too, thanks to evidence that this prodigious plant brings tremendous benefit for our bodies, the global economy, and the planet.

What Is Moringa?

Moringa is a genus of trees and shrubs that belongs to the Brassica family — a relative of collards, kale, and broccoli. So you can think of it as a giant vegetable, the kind that might appear in a fairy tale called Jack and the Broccoli Stem. And while the entire tree is edible (including the bark and roots), the leaves and seeds are the most commonly eaten part of the plant.

Originating in India, the moringa tree (Moringa oleifera) prefers tropical and subtropical climates where it can grow to heights of over 40 feet. Several moringa species are native to South Asia and East Africa, as the trees can also thrive in tropical drylands. Today, it is widely cultivated in other areas around the globe including the Pacific Islands, Latin America, and even California.

Sometimes called the drumstick tree or horseradish tree, moringa is a drought-tolerant plant that produces aromatic, yellowish-white flowers that are also edible and make wonderful herbal tea. You can eat the young seedpods like green beans when tender. And the leaves are edible fresh or used as a powder when dried and ground up. The foliage has a mild, peppery taste similar to that of arugula, while sweeter than kale.

Though it is grown primarily as a food crop, moringa also boasts a tradition of medicinal uses dating as far back as ancient Egyptian times, when the oil derived from its seeds was used in skin ointments. In addition to providing vital food and medicine, moringa seeds can purify water, and the quick-growing wood is a potent source of fuel.

How Nutritious Is Moringa?

Every part of the moringa tree is a storehouse for important nutrients. In fact, one researcher claimed that moringa is the “most nutritional plant yet discovered.” Others have said that there is likely no plant equal in terms of its combination of nutritive, medicinal, and disease preventative value. Those are big claims — things you’re more likely to hear in a late-night infomercial or from a company about to get sued by the FDA for false advertising. But these moringa promoters are sober, serious scientists. So what are they seeing that have them gushing about moringa in such enthusiastic tones?

Moringa leaves are rich in vitamins, essential minerals, and antioxidative phytocompounds like polyphenols and carotenoids. In fact, when moringa competes with other nutrient gold medalists, it wins just about every time.

What food comes to mind when you think of vitamin C? Oranges, right? Well, moringa is reported to provide seven times the vitamin C for the same weight of oranges. And while bananas are known as the potassium champs, moringa contains 15 times the potassium found in bananas. Then there’s beta-carotene, which comes from carrots (in fact the “car” in “carotene” comes from carrots). Yet moringa gives you 10 times as much beta-carotene. Moringa leaves also contain more than four times as much calcium and 25 times as much iron as spinach — minerals that are essential for growth and development. Plus, the plant is high in fiber, which makes your microbiome happy.

Just 25 grams of dried moringa powder provides a child with all the daily vitamin A and calcium they need, and a decent bit of protein too. And in addition to being protein-rich, moringa leaves also have a favorable balance of amino acids and generous amounts of both omega-3 fatty acids and selenium.

Moringa Leaves Nutritional Profile

Because this impressive nutritional profile grows in arid climates and in poor soil, moringa has been recognized as a vital source of both child and maternal nutrition — especially in poor or rural areas that are nutrient-deficient.

A 100 gram serving of fresh moringa leaves boasts the following nutritional composition:

• Calories: 92
• Protein: 6.7 g
• Fat: 1.7 g
• Carbohydrate: 13.4 g
• Vitamin A: 6.8 mg
• Vitamin C: 220 mg
• Calcium: 440 mg
• Potassium: 259 mg
• Iron: 7 mg

Bear in mind that the seeds, pods, and dried leaf powder of moringa each have distinct nutrient profiles.

7 Moringa Health Benefits

For a crop that most Westerners have never heard of, this “miracle tree” may have earned its namesake with a diverse array of nutrients and compounds clinically shown to provide many health benefits.

1. May reduce chronic inflammation and associated illnesses.

Case-control studies on humans and animals in recent years show that eating moringa leaves may help reduce chronic and acute sources of inflammation. Studies have suggested that phytonutrients found in moringa — namely, the flavanols and phenolic acids — significantly reduce cytokines and other biological markers that cause inflammation.

When examining edema (swelling caused by excess fluid) in the limbs of rats, researchers found that administering moringa seed extract (MSE) reduced inflammation to a degree comparable to the effects of aspirin.

2. May help fight diabetes and regulate blood glucose levels.

Researchers have amassed impressive evidence to suggest that moringa can effectively combat acute hyperglycemia (high blood sugar) — one of the primary effects of diabetes. Furthermore, emerging research suggests that moringa could function as an effective long-term treatment for the disease due to its ability to help regulate metabolic processes.

More than 20 studies conducted on rats and mice show that the administration of various forms of moringa extracts is effective as standard hypoglycemic treatments for diabetic rodents. According to a December 2019 review paper, the jury is still out on whether humans can similarly benefit. The authors conjecture that the presence of terpenoids in the plant is responsible for improving insulin sensitivity and reducing blood glucose to normal levels. Additionally, moringa leaf extract appears to have the potential to reduce the complications associated with diabetes by mitigating renal damage and reducing inflammation caused by the disease.

3. May offer protection from microbial infections.

A diet rich in whole foods and leafy greens, in general, may help protect us against infectious disease. But moringa, in particular, boasts an impressive array of antimicrobial properties in virtually every part.

Extracts from various parts of the plant have displayed the potential to combat isolated strains of bacteria and fungi. A 2018 review of clinical studies reported that juice from moringa stem bark exhibits an antibacterial effect against Staphylococcus aureus (staph or MRSA), an antibiotic-resistant bacterium that can cause sepsis or even death. What’s more, moringa leaf extract demonstrated effective growth inhibition against Streptococcus, the bacterium responsible for strep throat.

In a 2014 study, clinical researchers also examined moringa bark extract as a treatment for urinary tract infections. Of those in the trial group treated with moringa, 66% of patients were completely cured of their symptoms, and only 6% relapsed.

4. May protect against oxidative stress.

Many fruits and vegetables contain beneficial polyphenols and other antioxidants. And the high concentration of polyphenols found in the moringa tree suggests that it is a particularly effective ally in reducing the harmful effects of oxidation in our cellular tissues. In a three-month comparative study, moringa leaf powder was shown to increase blood levels of bioavailable antioxidants by 44% and decrease oxidative stress markers by 16% in postmenopausal women.

And in vivo studies (those done on living creatures, rather than in test tubes) of topical moringa stem extract applications show a significant reduction in oxidative stress caused by UVB radiation — confirming its effectiveness in anti-aging cosmetics.

5. May inhibit or prevent cancerous growth.

Incorporating moringa into your diet may be an effective way to prevent or treat certain types of cancers. A 2015 review reported on several studies that found moringa leaf extract had “remarkable” anticancer effects on lab-cultivated cells including pancreatic cancer cells, liver cancer cells, colon cancer cells, and leukemia cells. 

Another report from 2018 details a study that isothiocyanates found in moringa leaf extract reduced tumor growth in rats by 43%. While we still need to run clinical trials on humans, numerous epidemiological studies show the potential for moringa extracts to serve as effective therapeutic and preventative cancer treatments.

6. May improve memory and reduce the risk of Alzheimer’s.

It’s increasingly well documented that a diet rich in fruits and vegetables can help to preserve your cognitive function and prevent Alzheimer’s disease. Now we have a growing body of evidence that consuming moringa might be an especially easy and potent way to love your brain.

Neurodegeneration (otherwise known as “brain rust”), refers to the neurological damage caused by oxidative stress in our brains. It can result in diseases like dementia and Alzheimer’s. And while the effects of oxidation can increase as we age, certain plant compounds like antioxidants are known to be neuroprotective, mitigating the effects of brain rust over time.

Not only is the moringa tree rich in antioxidants that fight oxidative stress in the brain, studies show that moringa leaf extract can stimulate the development of neurons and help regulate signaling pathways in the brain. The combinative effect can help improve spatial memory and reduce the effects of neurodegeneration.

7. May reduce LDL cholesterol levels

High levels of LDL cholesterol are linked to a greater risk of cardiovascular disease. The good news is that a review of clinical studies that examined the therapeutic effects of moringa extract showed that the plant can lower LDL cholesterol in both humans and animals.

Potential Risks of Moringa

While the miracle tree appears to perform as a health superstar, there are a few things to consider before having a tractor-trailer’s worth of moringa leaf extract delivered to your home.

Liver Enzyme Impact

Like many plants, moringa contains a variety of micro and macroelements that could pose certain undesirable effects when ingested in large amounts over a period of time. For instance, in toxicology studies on rats, researchers discovered that liver enzyme production may be impacted with very high doses of moringa root extract. However, the same research also concluded that there were no overt adverse reactions in any of the test subjects.

Alkaloids

Toxicity reports have identified two known alkaloids, as well as a toxic hypotensive compound called moringinine, in moringa root bark. The same compounds are found in the root flesh as well, though in much lower concentrations. These compounds are benign in low doses but can become potentially dangerous in high concentrations. Some in vivo studies show a depressant-like effect that temporarily reduced the heart rate of rats. But in all likelihood, this would not occur unless you plan on consuming very large amounts of moringa root.

Pregnancy Impact

Pregnant people may also want to avoid moringa leaves during pregnancy. In a 2015 experimental study, rats who were fed ground moringa leaves in their first trimester of pregnancy showed little weight gain and did not produce a litter. While the reasons are unknown, it may be advisable for anyone who’s pregnant or considering getting pregnant to abstain from eating moringa.

Thyroid Health

There is some research to suggest that regular consumption of moringa can alter thyroid hormone levels. Keeping in mind these studies were performed on rats, findings show regular consumption of moringa can lower T3 and increase T4. The effect was also greater in females than in males. Some feel this may be useful for the regulation of hyperthyroidism, but it is something to consider for those struggling with hypothyroidism.

Moringa is also high in goitrogens which can modify the activities of thyroid hormone synthesizing enzymes and may lead to goiters — or the abnormal enlargement of the thyroid gland — but mainly in iodine deficient environments. So it may behoove someone who wants the benefits of moringa to pay special attention to their iodine intake if they struggle with their thyroid health.

While it is always possible to have “too much of a good thing,” on the whole, it seems that as long as you aren’t pregnant, have adequate iodine levels, and you don’t overindulge in moringa, its risks are low for most people.

Socio-Environmental Impacts of Moringa

As I indicated at the start of this article, moringa is more than just a nutritious addition to your diet. Its nickname, “Tree of Life,” is a clue that it’s a highly sustainable tree with many practical uses — some of which might contribute to reversing climate change and providing well-being to some of the world’s most vulnerable people. Let’s take a deep dive into the socio-environmental healing potential of moringa.

Moringa is more than just a nutritious addition to your diet. Its nickname, “Tree of Life,” is a clue that it’s a highly sustainable tree with many practical uses — some of which might contribute to reversing climate change and providing well-being to some of the world’s most vulnerable people.

1. Fighting Climate Change & Revitalizing Soil

Research published in 2018 by the International Journal of Agriculture and Biology shows that moringa sequesters more carbon than other drought-tolerant species. Not only does it capture carbon in the plant itself, but it also helps to nutrify and carbonize depleted soils — in essence, restoring fertility to the land. Knowing its potential to combat the climate crisis, some companies are planting moringa in order to reverse the effects of desertification in arid regions. Imagine — a forest of 60,000 life-giving, miracle trees!

2. Fighting Malnutrition

The range of moringa cultivation is vast because it grows prolifically even in unhealthy soils. Soil nutrient deficits can eventually lead to increased disease, which, combined with other societal constraints, perpetuates a cycle of chronic malnutrition. Remarkably, moringa thrives in many of the very tropical and subtropical regions where malnutrition is most prevalent

In poverty-stricken communities, the myriad applications of moringa — from medicine to fertilizer to food — have the potential to break devastating cycles of poverty and resource depletion. 

3. Purifying Water

Perhaps one of the most fascinating documented uses of moringa involves its seeds. Containing water-soluble proteins that act as a coagulant, crushed moringa seeds, used by rural communities, function as an affordable way to filter turbid river water. And recent studies show that moringa seed waste can act as an antimicrobial agent and even remove heavy dyes from industrial wastewater. Since seed waste material is a byproduct of oil extraction, this process is considered a green and holistic approach to improving water quality.

4. Supporting Small-Scale Farmers

In addition to purifying water, mitigating climate change, and providing nutritious food, there are still other notable socio-economic benefits associated with the cultivation of moringa. Many small-scale farmers in rural Africa often struggle with depleted and eroded soils. Since, as we’ve seen, moringa can help replenish the soil, it can also provide a livelihood to small-scale farmers.

Where to Find Moringa

If you live in North America, you may be hard-pressed to find fresh moringa leaves or pods. You’ll most often find it sold as a powder, a liquid extract, or in capsules as a supplement. Perhaps you’ve already encountered some form of the plant at your local juice or smoothie bar!

It’s also commonly found as an additive ingredient in energy bars or other processed nutritional foods. Additionally, many brands are starting to offer moringa teas or blended herbal teas that feature moringa.

The best place to find moringa locally is likely at health food stores and natural food co-ops. Some pharmacies may carry supplement varieties of moringa in capsules or tinctures. And although the seeds, oils, and leaves are more difficult to track down, you can purchase them online or from a local grower. You can also find powdered organic moringa leaf sold online from vendors like Kuli Kuli and Organic Veda. If you’re lucky, your local Indian market may sell fresh or frozen moringa leaves as well.

There are a great many advantages to eating food that’s grown locally. It’s often safer, healthier, fresher, and more sustainable. If moringa doesn’t grow in your region, then you may have a trade-off to reconcile. On the one hand, moringa can bring considerable nutritional benefit, and buying it is a way to support farmers growing more of it. But on the other hand, it might require shipping, which, of course, brings its own set of ethical questions.

Wherever you purchase your moringa from, be sure to give preference to products that are organic and/or fair-trade certified if you can.

The Best Ways to Eat Moringa

For many people, dried or powdered moringa is the easiest way to incorporate it into your diet. Mixed easily into smoothies, teas, or stews, the nutrient-dense powder provides a quick boost of nourishing goodness. For breakfast, you can add the powder to a pancake mix or sprinkle it over oatmeal. For on-the-go snacking, you could also use it to fortify homemade energy bars. The sky’s the limit with powdered moringa!

Less readily available but just as nutritious are the whole leaves, pods, and seeds. Tender moringa pods function much like green beans and are delicious both raw or cooked. However, you may want to avoid “woody” pods that may be less palatable and could cause indigestion. Many Indian dishes like curries and kormas call for moringa pods and leaves. So long as they are fresh, you can easily add them to soups, stews, and stir-fries without much fuss.

Mouthwatering Moringa Recipes

Not only is moringa a nutritional powerhouse, it’s also incredibly versatile and easy to work with. You can add it to so many dishes! The powder form blends well and adds a slight sweetness with grassy undertones. You can add it to baked goods, soups and stews, cashew-cream-based sauces, smoothies, and energy bites.

The recipes below will give you a taste of moringa’s versatility. From a soothing and comforting, caffeine-free beverage (Moringa Morning Latte) to a naturally sweet and creamy after-dinner treat (Superfood Nice Cream with Moringa Cashew Cream) to a complete nourishing and hearty meal (Slow Cooker Moringa Dal). With these recipes, you have a variety of options to start using this nutrient-powered plant.

1. Moringa Morning Latte

Skip the caffeine and feel naturally energized with this invigorating and nourishing beverage made with plant-based milk and moringa powder. This morning drink is slightly sweet with a little cinnamon spice and packed with vitamins, minerals, and phytonutrients to help you power through your day.

2. Superfood Nice Cream with Moringa Cashew Cream

What happens when you combine high-antioxidant fruit with a nutrient-packed superfood? You get a supercharged sweet treat that gives you all the happy feels while nourishing your body with what it needs to function fabulously. In this case, it takes the form of mildly sweet Acai Berry Nice Cream paired perfectly with creamy Moringa Cashew Cream. Yum!

3. Slow Cooker Moringa Dal

You don’t have to limit your moringa to smoothies and lattes. Try adding it to savory dishes, too. The moringa in this dal isn’t very noticeable other than it adds a slight sweetness and pretty green color. And it blends well with the dal’s fragrant spices. It’s also nice to know that with each bite, you’re getting all of the nourishing benefits that moringa has to offer.

Moringa: The Miracle Tree

Offering substantial nourishment and a multitude of virtues, moringa seems to live up to its reputation as a superfood. It’s not only highly nutritious but also has a wide variety of promising health benefits ranging from the reduction of oxidative stress and inflammation to the possible prevention of Alzheimer’s and cancer, and with minimal risks or side effects. Furthermore, it’s a sustainable and widely beneficial crop that can mitigate the effects of climate change and help empower struggling farmers in impoverished communities.

When you consider the facts, the “miracle tree” surely earns it monicker. My hope is that humanity will come to embrace moringa cultivation in a way that’s ethical, equitable, and sustainable.

How You Can Help

A raft of organizations are springing up to help plant moringa trees, empower local farmers, sequester carbon, and generally do good for the planet. Here are a couple of great ways to support their efforts:

Moringa Connect

While working with farming communities in rural Ghana, Moringa Connect founders Kwami and Emily saw that aid organizations had spread moringa trees throughout rural communities in Ghana (good news!). But without connections to a market, the fast-growing tree became a nuisance in farmers’ backyards. And the seeds from the tree were left to rot or were fed to animals (not good news!). Kwami and Emily set about creating a supply chain to connect farmers to conscious consumers and introduce the world to moringa. To date, this black-owned business has planted more than two million trees, while serving 5,000 farmers. Find out more, buy from them, and support their mission, here. (Use the code FRN20 for a special discount.)

Moringa Partnership

Moringa partnership is an investment fund that targets agroforestry projects in Latin America and Sub-Saharan Africa. They’re looking for partners to develop sound, moringa-based sustainable projects, combining economic benefits with positive environmental and social programs. If you or anyone you know is looking for an investment opportunity that supports sustainable agriculture and social uplift for struggling farmers, check out Moringa Partnership. Find out more here.

Tell us in the comments:

• Have you eaten moringa before? If so, what did you have, and how did you like it?
• Which moringa recipe would you like to try?
• What quality of moringa do you find most surprising or exciting?

Feature image: iStock.com/didoi

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• Maca Root: What Is It and Should You Eat It?
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The post Meet Moringa: What Is This Transformative Superfood Good For? appeared first on Food Revolution Network.

For thousands of years, people who didn’t live near the ocean would travel great distances to trade for salt. Salt has been the center of many battles, often referred to as The Salt Wars. And a few British towns that end in “wich” (like Droitwich, Middlewich, Nantwich, Northwich, and Leftwich) were named for and associated with their salt works (the cognate wic sometimes related to salt works, although wic’s usual meaning was “dwelling, place, or town”). Isn’t history neat?

Our esteem for salt goes back to Biblical times. When you call someone “salt of the earth” to indicate that they embody integrity and composure in difficult situations, you’re actually quoting from Matthew 5:13. Salt was valued so highly that it was equated with currency, as you can hear in our modern word “salary,” or “payment in salt.”

But why? What made salt worth journeying, sometimes killing, and occasionally dying for throughout history?

Why We Like Salt So Much

The most basic reason for enjoying salt stems from our biology: the human body requires sodium to perform functions like transmitting nerve impulses, triggering muscles to contract and relax, and regulating fluid balance, albeit in small amounts. Salt is the most readily available and concentrated source of sodium on the planet.

Salt also makes many foods (including some really unhealthy ones) taste better. When a handwritten copy of Kentucky Fried Chicken’s secret recipe of 11 herbs and spices was discovered in the estate of Harlan Sanders’ second wife in 1996, three of the ingredients were salt, celery salt, and garlic salt. (The document also misspelled “oregano,” which should cheer up anyone who struggled in English class and still aspires to entrepreneurial greatness.)

But wait, there’s more. Arguably the most valuable quality of salt has been its ability to preserve food that would otherwise spoil. The word “salad” comes from salt and originally referred to vegetables that were brined and could, therefore, be eaten raw without spoiling or wilting. Throughout history’s famines, droughts, and mass migrations, having a reserve of food that could last for months or even years could mean the difference between survival and death.

The Salty Truth About Salt

So salt is awesome. That means we should be eating lots of it every day, right?

Not so fast. Like many essential nutrients, salt — and sodium — can be harmful in excess. And in the modern world, processing has devalued salt and made it a cheap and ubiquitous additive that saturates our food system. It’s this overuse that gives sodium its bad reputation. Many doctors tell their patients not to add salt to their foods because of the risk of numerous health problems, especially hypertension. And for good reason. One of the most touted sodium facts is that nine out of 10 Americans consume too much of it.

Where Most of Our Sodium Comes From

Where does all that sodium come from? Only about 5% of it comes from salt shakers. Most of the sodium in the American diet comes from processed, packaged, and restaurant foods. But sodium isn’t just added to processed foods because salt tastes good. The real reasons are more troubling. Food manufacturers use salt both to extend the shelf life and to mask the poor taste of low-quality ingredients that allow them to sell their products so inexpensively.

A Sodium Comparison Example

Here’s a quiz: What do you think is saltier, Pepperidge Farm Very Thin Sliced White Bread or LAY’S Classic Potato Chips? That’s a no-brainer, right? Chips usually taste salty, and bread doesn’t. But…

According to their nutritional labels, 120 calories of the bread (three slices) contain 230mg of sodium. While 120 calories of the potato chips serve up about half that amount of sodium (170 mg sodium per 160-calorie serving, to be precise). The reason the chips taste saltier per calorie is that the chips have more calories per gram because they are higher in fat (There are nine calories in a gram of fat, but only four in a gram of carbohydrates or protein). And also because salt is on the outside, readily available to your tongue. The large amount of salt in the bread is baked in and doesn’t taste salty so much as disguise and preserve the not-so-fresh flour, soybean oil, and additives.

Cheese and processed meats also contain loads of sodium. After breads and rolls, the biggest sources of sodium in the American diet are, in order, cold cuts and cured meats, pizza (which is full of cheese), and poultry. Chicken is often injected with salt or brine to increase the water weight and make more money from the same bird.

With all those troubling sodium facts, you’re right to be wary. But sodium itself isn’t necessarily a bad guy, nor is salt if used appropriately. It turns out that the conversation around salt and sodium doesn’t actually need so much polarization when you look at the facts. So let’s separate the sodium facts from fiction.

Difference Between Salt and Sodium

While salt and sodium are often used interchangeably, there’s a difference between the two. Understanding exactly how they differ is important when making decisions about your diet and your health.

What is Salt?

Table salt is a common term for the salt that we add to food or use in cooking, but it isn’t pure sodium. Table salt, or sodium chloride (NaCl), is approximately 40% sodium and 60% chloride by weight.

Most of the world’s salt is harvested from salt mines (from sea beds that dried up long ago) or by evaporating seawater and other mineral-rich waters. Salt has various purposes, the most common being to flavor foods. Salt is also used as a food preservative since bacteria have trouble growing in a salt-rich environment. As we’ve seen, flavoring and preservation are the two main reasons manufacturers add sodium chloride to fast food items and many packaged foods.

4 Types of Salt and How They Differ

There are several varieties of salt, some of which you may have seen at your grocery store or specialty market. The main categories include:

Table Salt

Table salt usually contains added iodine, an essential mineral that helps prevent hypothyroidism and other health problems that result from an iodine-deficient diet. (Iodine is an important mineral. And ⅓ of the human population is at risk for deficiency. You only need about 150 mcg per day — and for many people, iodized salt meets that need. But if you don’t eat iodized salt, then it’s wise to make sure you have another healthy source like seaweed.) Most of us are familiar with table salt as the shaker that sits next to the pepper on restaurant tables — and often in our own dining rooms. These salt granules are small enough to fit through a shaker without clogging it. Some table salt is coated with an anti-caking agent (deemed Generally Recognized As Safe, or GRAS, by the USDA, if present below a certain threshold) to prevent the particles from clumping together.

Sea Salt

Sea salt comes from evaporated ocean water. It has become more popular in recent years, partly because of marketing that makes it seem more “natural.” Sea salt granules are larger, coarser, and less refined than table salt. And it often contains more minerals that naturally come from the ocean, such as potassium, iron, and zinc. While most sea salt doesn’t naturally contain iodine, many brands now also add this important mineral. However, sea salt can also contain microplastic residues because of their increasing prevalence in the ocean.

Himalayan Pink Salt

Himalayan pink salt is coarse and chunky like sea salt and comes from mines in Pakistan. It’s known for its pinkish hue. This type of salt contains small amounts of calcium, iron, potassium, and magnesium, making it slightly lower in sodium than regular table salt. However, while some people eat pink salt for the minerals, they’re present only in small quantities. You’re probably better off getting most of your minerals from your food. There are also some environmental concerns with using Himalayan Pink Salt. It’s a non-renewable, finite resource that requires many greenhouse gas-emitting food miles to reach global consumers.

Kosher Salt

Kosher salt is most often used in Kosher Jewish cooking. It gets its name from the texture and larger size of its flakes, making it ideal for removing moisture from meat cooked in the koshering process. Kosher salt doesn’t usually contain iodine and is less likely to contain additives like anti-caking agents.

Which Salt is Best?

Which salt is best is up to your individual tastes, preferences in texture, how and what types of dishes in which you like to use salt, and whether you want to add some iodine to your diet. The main benefit of choosing salts that are less processed is that you avoid additives and anti-caking agents in some regular table salts.

Sodium Facts: What Is Sodium?

Now that we’ve covered salt, how is it different from sodium? Let’s go over some of the top sodium facts.

Sodium is a naturally-occurring mineral that is either innately found in foods, added during the manufacturing process, or sometimes both. It’s an electrolyte, which means it carries an electric charge when dissolved in bodily fluids such as blood. Approximately 90% of the sodium we eat is in the form of sodium chloride. The other 10% comes from other forms of sodium in foods we eat, like baking soda, also known as sodium bicarbonate.

Most of the sodium in your body is in your blood as well as the fluid around your cells. Sodium plays a key role in maintaining normal nerve and muscle function as well as keeping bodily fluids in normal balance. Your body gets sodium through eating and drinking and eliminates it primarily through urine and sweat losses — a process managed by healthy kidneys. When the sodium you eat and the sodium you excrete aren’t in balance, this affects the total amount of sodium in your body, which can lead to health problems.

What Happens When You Don’t Have Enough Sodium In Your Blood

Not having enough sodium in your blood can cause a condition called hyponatremia. It is generally defined as a sodium concentration of less than 135 mEq/L of blood, with severe hyponatremia being below 120 mEq/L. Hyponatremia happens when your body holds onto too much water, which dilutes the amount of sodium in your blood and causes low levels.

There are more than three million cases of hyponatremia per year in the United States. Symptoms can include nausea, headache, confusion, and fatigue. In the most severe cases, it can cause seizures, coma, or even death.

Causes of Hyponatremia

While consuming too little sodium can theoretically be a cause of hyponatremia, it rarely is. According to the Mayo Clinic, the most common causes are:

• Certain medications, especially diuretics, antidepressants, and pain medications that can interfere with the normal hormonal and kidney processes that keep sodium concentrations within the healthy, normal range.
• Heart, kidney, and liver problems. Congestive heart failure and certain diseases affecting the kidneys or liver can cause fluids to accumulate in your body, which dilutes the sodium in your body, lowering the overall level.
• Chronic, severe vomiting or diarrhea and other causes of dehydration.
• Drinking too much water, which can cause low sodium by overwhelming the kidneys’ ability to excrete water. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can also dilute the sodium content of your blood. In one study, 13% of Boston Marathon finishers were hyponatremic at the end of the race.
• Adrenal gland insufficiency (Addison’s disease) can affect your adrenal glands’ ability to produce hormones that help maintain your body’s balance of sodium, potassium, and water. Low levels of thyroid hormone also can cause a low blood sodium level.

How Much Sodium Do You Need?

Hyponatremia is a condition you should be aware of. But unless you have certain specific medical conditions, or drink copious amounts of water, it’s probably not a reason to eat large amounts of sodium. The Dietary Guidelines for Americans recommend for the average healthy adult to get less than 2,300 mg of sodium per day (that’s less than one teaspoon). The American Heart Association and the Institute of Medicine recommend that most adults should consume 1,500 mg per day. Your optimal sodium intake can vary depending on individual factors like gender, age, ethnicity, overall health, and existing medical conditions, but this gives a good reference range for most people.

Most fruits and vegetables contain modest amounts of sodium. And it’s entirely possible you can get enough just from your food, without adding any salt at all. Or you can add a little bit, and do just fine. If you’re on a low or no added salt diet, and you’re concerned, you might want to ask your health care provider to check your sodium blood levels to make sure they’re in the normal range.

What Happens When You Get Too Much Sodium?

While hyponatremia is a concern for some, the far bigger problem, for most people, is getting too much sodium. Worldwide, the average person is consuming 3,950 mg of sodium per day, or roughly double the recommended amount, which brings us to the problems that come with too much sodium. And the biggest one is heart disease.

Heart Disease

Too much sodium in your body can raise your blood pressure, as excessive sodium intake can make it difficult for your kidneys to remove fluid. High blood pressure, or hypertension, is a risk factor for heart disease because it can enlarge the heart’s left pumping chamber and weaken the muscle, damage artery walls, and increase risk for plaque buildup that may cause heart attack or stroke. A 2014 study published in the New England Journal of Medicine estimated that worldwide, excessive sodium consumption caused 1.65 million heart disease deaths per year. That’s 4,500 deaths every single day.

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Kidney Disease

Having high blood pressure also puts stress on the important filtering units of your kidneys. This can lead to scarring, which lessens the ability of your kidneys to regulate fluid balance, further increasing blood pressure. As you can imagine, this can become a vicious cycle, leading to kidney disease and even kidney failure. Kidney disease can be difficult to detect, so many people don’t even know they have it.

Type 2 Diabetes

How well your body regulates blood sugar can also be impacted by extra sodium in your body. High sodium can worsen insulin resistance, increasing your risk of developing type 2 diabetes.

Researchers recently evaluated the relationship between sodium intake and diabetes risk in a Swedish population study of 2,800 people. The study participants were divided into groups based on levels of sodium consumption. People with the highest sodium consumption (over 3.15 grams per day) had a 58% higher risk of developing type 2 diabetes compared with the group that had the lowest consumption (under 2.4 grams per day).

The Potassium-Sodium Balance

Potassium and sodium are both electrolytes that are needed for your body to function normally. They work together in harmony, And the balance between them is important. But most people in the modern world are not only eating too much sodium, but they’re also eating too little potassium, which exacerbates the problem. The combination of consuming more sodium and having too little potassium in your diet is associated with higher blood pressure and increased risk of cardiovascular disease.

Reducing sodium and increasing potassium in your diet can help control hypertension and lower your risk of cardiovascular disease and death. Rich sources of potassium include avocados, sweet potatoes, spinach, watermelon, coconut water, white beans, edamame, and, perhaps, the most famous potassium source of all, bananas.

Which Foods Are High in Sodium?

Sodium is abundant in much of our modern food system. A typical 14” pizza contains 5,101 grams of it — more than double the recommended daily amount from all sources!

The best thing you can do to limit your sodium intake is to avoid fast and processed foods as much as possible, eating a whole foods, plant-based diet instead.

Reading nutrition labels is also a good habit to practice, so you can understand just how much sodium is in one serving of a food. Then, you can determine whether it can fit healthfully into your day. A food can carry the “low-sodium” label if it contains 140 mg or less per serving. It’s considered “very low in sodium” if it contains 35 mg or less per serving. And for a “sodium-free” label, the food must contain 5 mg or less per serving.

Foods to Watch Out For

When you order carry-out or eat at a restaurant, the terminology used in the descriptions on the menu can indicate that an item is high in sodium. Look for words like brine, cured, broth, au jus, miso, pickled, smoked, teriyaki sauce, and soy sauce as clues that there is a lot of sodium in a dish.

Some of the most high-sodium foods tend to include:

• Cheese
• Processed or seasoned meat products
• Fast food
• Frozen dinners & other packaged foods
• Canned soups
• Condiments and sauces
• Store-bought salad dressings
• Fermented foods like kimchi, miso, and sauerkraut (though you may want to use these as a source of salt since they offer so many other health benefits)

Kid’s meals and foods marketed to children are especially problematic. Surveys show that approximately 90% of kids in the United States eat too much sodium. When it comes to typical “kid” foods, the American Heart Association says that the most salt-heavy foods consumed among children ages 6-18 years old include pizza, burritos and tacos, sandwiches, breads and rolls, cold cuts and cured meats, and canned soups.

Naturally Low-Sodium Foods

Fruits and vegetables are among the best low-sodium foods. Plus, they’re full of nutrients and taste great.

Some examples of fruits and vegetables that contain naturally-occurring sodium, but are still low-sodium include:

• Sweet Potatoes
• Broccoli
• Cauliflower
• Celery
• Carrots
• Beets
• Spinach
• Artichokes
• Cantaloupes
• Bell Peppers
• Berries
• Mushrooms

To many people, unsalted foods taste bland at first. It can take a bit of time for your palate to adjust to unsalted foods if you’ve been used to eating salty, processed foods for a prolonged period. But the good news is that your taste buds will change and recalibrate if you give them a chance. If you use less salt, you will eventually taste it more. And foods that once tasted normal will come to taste terribly over-salted.

Instead of salt, experiment with other spices and herbs to add flavor to your food. In addition to salt-free seasonings, you may find that using garlic and onion powder, Italian seasonings, curries, turmeric, or cumin hit the spot for various dishes. There’s no need for boring meals. Life is too short to eat boring food!

Low-Sodium Recipes

Salt-free cooking is easier than you might think, especially when you’re working with flavorful ingredients to begin with. These recipes are perfect examples of that!

Balsamic Dijon Hemp Vinaigrette

Many store-bought salad dressings come with a lot of added sodium. This lower-sodium dressing gets a bit of salty and umami flavor from the organic miso, some tang from the balsamic vinegar, and creaminess from the hemp seeds. Enjoy it on salads or grain bowls!

Toasted Cumin Lemon Carrots

The beauty of using less salt is that you’ll start to notice the true flavors of foods. While the cumin, carrots, and lemon complement each other perfectly, the simplicity of this dish also lets each of the ingredients shine on their own. Add some fresh herbs like parsley, dill, or cilantro for extra flavor and a nutrition boost.

Lentil Stuffed Sweet Potato with Tahini Lemon Sauce

No salt needed when you have a (naturally) sweet potato, some pungency from the onions, and plenty of delicious (and healing!) spices. Top with a creamy tahini lemon sauce, and you’ve got the perfect meal that has natural sodium without any added salt.

Should You Eat Salt?

Sodium is an important part of a healthy diet. But too little and especially too much can damage your health. Adding salt while cooking or shaking it on food isn’t necessary for most people because so many foods already contain it. And most people are already consuming way too much sodium, to begin with. Cut down on processed and fast foods and increase your intake of whole plant foods to keep your sodium levels in check. If you use salt when cooking, determine which type best fits your needs and preferences. And experiment with salt-free seasonings to enhance flavor. If you don’t use salt fortified with iodine, make sure you have another source of it — such as sea vegetables — or that you take an iodine supplement.

Tell us in the comments:

• Do you use salt in your diet? Why or why not?
• What are some naturally low sodium foods you enjoy?
• What herbs and seasonings do you like to use in place of added salt when cooking?

Feature image: iStock.com/art-4-art

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The post Is Salt Good for You? Sodium Facts You Need To Know About appeared first on Food Revolution Network.

What Are Adaptogens?

Adaptogens are herbs and plants used to help the body adapt to stressors of all kinds. Each type of adaptogen has its own unique properties and benefits. According to the Russian scientist who coined the term in 1940, N. Lazarev, adaptogens must meet the following criteria:

1. They must be non-specific, meaning they help the body to defend against a wide variety of physical, chemical, and biological stressors. For instance, environmental pollution, radiation, infectious diseases, and interpersonal disharmony. In this way, they contradict the medical concept of the “silver bullet”: a drug that treats a single condition without any side effects or unintended consequences. One of the most famous adaptogens, Panax ginseng, gets its species name, Panax, from the same word as “panacea,” or cure-all. In the Western medical tradition, this hasn’t historically been a compliment.
2. Adaptogens must support homeostasis, or equilibrium, in the human body. The underlying point here is that the human body contains great wisdom and can deal with most challenges with precision and elegance — if it has full access to its healing potential. By countering the effects of environmental and emotional stressors, adaptogens make the body’s healing potential fully available to meet the challenge.
3. They must not cause harm or damage normal human bodily functions. Again, unlike pharmaceuticals that often produce negative side effects, and may create a plethora of new problems even as they manage existing ones, the adaptogens must fundamentally make the body stronger and better able to respond to a wide variety of threats, without weakening or compromising its core systems. They may still have some side effects, but their overall impact on the entire body is beneficial.

Do Adaptogens Work?

Adaptogens have been used for centuries in Indian Ayurveda and Traditional Chinese Medicine (TCM) to treat numerous diseases and health conditions. Take one famous adaptogen: American ginseng. TCM attributes powerful energetic and sex-enhancing effects to the plant — as if it was a cross between coffee, Cialis, and Celexa. The name “ginseng” comes from two Mandarin Chinese symbols, ren and shen, which together translate as “man root.” (If you happen to see a whole root, with its often human-like body and a strategically placed lower-body appendage, you’ll understand the name instantly.)

Today, many alternative, complementary, and holistic practitioners prescribe adaptogens to their patients and clients, to help their bodies retain or regain balance in times of internal or external stress.

While adaptogens haven’t generated anything near the research budget of even modest pharmaceutical drugs, since they’re unpatentable, various research studies and practical applications have shown that plant-originated adaptogens can make an important contribution to human health. For example, different varieties of ginseng have indeed shown support of sexual health and performance, improving erectile function and self-reported sexual satisfaction, increasing sperm count, and in the case of a 1998 study of American ginseng, facilitating what the researchers delicately refer to as “copulatory behavior” in rats.

The legendary benefits of ginseng on male sexuality may be the main reason dried American ginseng root sells for $500 per pound in Asian markets. And it may explain why poaching of the wild form of the plant in Appalachia threatens it with extinction. Although, fascinatingly, the Cherokee believe that American ginseng is a sentient plant, able to hide itself from those not worthy of its blessings. So perhaps it’s just biding its time.

Even though it’s very exciting to learn how powerful medicinal plants may be, much more research is necessary. Clinical applications of plant adaptogens and their specific uses in health care products are still in the preliminary stages. But so far, the evidence is promising.

15 Adaptogen Types and Their Potential Benefits

The main benefit of adaptogens is their protective effect on the body against the toxic effects of stress. Stressors range from physiological, as in pollution or radiation, to psychological, ranging from mild anxiety to crippling fear.

Here are 15 of the most popular and well-researched adaptogens that you might consider adding to your own wellness regimen:

1. American Ginseng

Native to deciduous forests of Canada and the United States, American ginseng (Panax quinquefolius) is a member of the ivy family. While exports to China and other Asian countries are common, American ginseng is different from Asian ginseng (Panax ginseng). American Ginseng often sells in whole root form, as a tea, or as a powdered or encapsulated dietary supplement.

Studied benefits include boosting short-term memory, regulating blood sugar, fighting fatigue, and even protecting against cold and flu, as well as the sexual benefits described in the previous section.

Possible side effects can include itchiness, diarrhea and upset stomach, difficulty sleeping, increased nervousness and anxiety, headaches, and rash. As adaptogen types go, American Ginseng is generally regarded as safe, as long as it is taken in appropriate doses (100-3,000 mg daily) for short periods of time up to 12 weeks. However, it is known to decrease the effectiveness of the blood thinner warfarin. And it may cause a moderate impact on the effectiveness of certain antidepressants and diabetes medications (for more on drug interactions, click here).

2. Siberian Ginseng

Also called Devil’s Shrub, Eleuthero, and Touch-Me-Not, Siberian ginseng (Eleutherococcus senticosus) isn’t actually a species of ginseng. It comes from a North Asian perennial plant and often comes in supplement form as a root extract.

Studied benefits of taking Siberian ginseng include pain alleviation, improving bone health and osteoporosis symptoms, stimulating the immune system, supporting sleep, improving cholesterol levels, and managing bipolar disorder when taken in combination with lithium.

Possible side effects include drowsiness, sadness and anxiety, muscle spasms, and changes in heart rate. Siberian ginseng is likely safe when taken orally for a short period, but it’s not recommended to take it with alcohol, heart medications, diuretics, sedatives, or certain diabetes drugs.

3. Ashwagandha

A small shrub with yellow flowers native to India and North Africa, Ashwagandha (Withania somnifera) is also known as Indian ginseng and winter cherry. One of the most popular adaptogen types, it’s typically used supplementally as an extract or powder made from the plant’s leaves or roots.

Studied benefits include reducing inflammation, improving insulin sensitivity and blood sugar regulation, supporting fertility, increasing muscle mass and strength, lowering cholesterol and triglycerides, anticancer effects, and alleviating depression, stress, and anxiety. Some people report experiencing lucid dreams (being able to control your dreams while you’re in them) after taking Ashwagandha. While others claim that the herb facilitates deep, dreamless sleep.

It is considered as possibly safe when taking 240-300 mg per day for up to three months at a time. But pregnant or breastfeeding women should avoid it as it may cause miscarriage. Other possible side effects include lowering blood pressure and blood sugar, upset stomach, increased thyroid hormone production, and causing an overreaction of the immune system among people with autoimmune conditions.

4. Astragalus

There are over 2,000 species of astragalus, also known as huáng qí or milkvetch. But only two main species of the root (Astragalus membranaceus or Astragalus mongholicus) are used as a supplement. They are often taken orally as a liquid extract, capsule, powder, or tea, and are sometimes used intravenously in the hospital setting. Astragalus is native to China, Mongolia, and Korea, but is now grown around the world.

Studied benefits include increased white blood cell count, anti-inflammatory effects, alleviating effects of chemotherapy, lowering blood sugar, and improving proteinuria among people with kidney disease. However, pregnant and breastfeeding women or people with autoimmune disease shouldn’t take astragalus. It may cause an upset stomach and is known to interact with immune-suppressant medications.

5. Cordyceps

A type of medicinal Chinese mushroom, cordyceps (Ophiocordyceps sinensis) is native to Bhutan, China, Korea, Nepal, Thailand, and Vietnam, but is widely available as a supplement around the world. Cordyceps is often called “caterpillar fungus” due to its long, thin, brown appearance.

Studied benefits of cordyceps include boosting energy and athletic performance, anticancer and anti-inflammatory effects, improving blood sugar, and lowering blood pressure. Possible side effects include nausea, diarrhea, and dry mouth. Generally, the recommendation for people with bleeding disorders or who take blood-thinning medications is that they should avoid taking cordyceps. This adaptogen may also cause an allergic reaction for people allergic to mold or yeast since it is also a type of fungus.

6. Panax Ginseng

Grown in Korea, northeastern China, and far eastern Siberia, the root of Panax ginseng contains powerful compounds called ginsenosides. And it has many medicinal purposes that affect different bodily systems. Studied benefits include improved brain function and memory, respiratory health and reducing symptoms of COPD, boosting energy, supporting sexual vitality, and possibly lowering the risk of getting cold or flu.

While generally considered safe to take for up to six months, Panax ginseng can cause insomnia, interfere with blood clotting, and aggravate autoimmune and hormone-sensitive conditions. It can also cause side effects or interactions when taken in conjunction with alcohol, caffeine, diuretics, antidepressants, or certain diabetes drugs.

7. Goji Berry

Also known as wolfberries and traditionally grown in China, goji berries (Lycium barbarum) are small, red, and often sold in a dried form similar to raisins. Studied benefits include improved focus and sleep patterns, improved fertility, increased energy, better eye health, and improved immunity. However, there is some evidence that goji berries may cause uterine contractions. So pregnant women should avoid taking goji berry products. They may also interact with blood thinners and blood pressure or diabetes medications as well. You can eat goji berries on their own or as a powder added to foods like breakfast cereals, trail mix, or yogurt.

8. Jiaogulan

Also called Southern ginseng, the jiaogulan (Gynostemma pentaphyllum) plant grows in wild parts of Asia, where it’s revered as the “immortality herb.” Its leaf has medicinal uses, primarily to make extracts or tea. Studied benefits include improved cholesterol and blood sugar regulation. While possible side effects include aggravation of autoimmune disease and slowed blood-clotting. Pregnant women shouldn’t take jiaogulan as it may contain compounds that raise the risk of birth defects.

9. Licorice Root

Although best known for its use as a flavoring in a type of candy, you might also find licorice root (Glycyrrhiza glabra) added to herbal teas for its sweet flavor and calming effect. It’s native to Europe and Asia and long ago became a staple in Chinese medicine.

Studied benefits of licorice root include alleviating stomach pain, lowering stress by stimulating the adrenal gland, protecting skin and teeth with its antibacterial and antiviral properties, improving respiratory function by promoting healthy mucus production, and anticancer effects.

Possible side effects include disruption of metabolism, increased blood pressure, swelling and fluid retention, and abnormal heart rate. Experts suggest that licorice extract shouldn’t contain more than 30 mg of glycyrrhizic acid per mL of extract (the amount of glycyrrhizic acid should appear on the ingredient label). Licorice powder use should not exceed 75 mg per day.

10. Rhodiola

An herb that grows best in the cold mountains of Europe and Asia, rhodiola root (Rhodiola rosea), is also called arctic root or golden root. It contains over 140 active compounds, with two of the most potent being rosavin and salidroside. The root’s usage goes back centuries as a treatment for anxiety, fatigue, stress, and depression in Russia and Scandinavian countries. And it’s also thought to protect cells from damage. Other potential benefits include boosting learning, memory, and exercise performance, improving blood sugar regulation, and having anticancer effects.

Taking rhodiola comes with possible side effects, such as dizziness, dry mouth, lowered blood sugar and blood pressure, and aggravation of autoimmune disease. The extract is possibly safe when taken for 6-12 weeks.

11. Magnolia Berry

Magnolia berry is the fruit that comes from the Schisandra chinensis plant. Its one of the adaptogen types that has uses ranging from preventing early aging, stimulating the immune system, and normalizing blood sugar and blood pressure. Studied potential benefits include stimulated liver growth and energy.

Magnolia Berry is not recommended for pregnant women or people with epilepsy. It can irritate the stomach and may reduce the effectiveness of medications that are changed and broken down by the liver, such as celecoxib, diclofenac, fluvastatin, glipizide, ibuprofen, irbesartan, losartan, phenytoin, piroxicam, tamoxifen, tolbutamide, torsemide, and warfarin.

12. Reishi

Reishi (Ganoderma lucidum) is a type of mushroom popular in Eastern medicine. Reishi has a “woody” taste and grows in hot and humid climates in Asia. It’s thought to have immune-boosting and anticancer effects and has applications in some treatments of prostate cancer. Other potential benefits include fighting fatigue, boosting HDL “good” cholesterol levels, and lowering high blood sugar.

Reishi comes with several possible side effects, too, including nose, throat, and mouth dryness, upset stomach, nosebleeds, and bloody stools. It may increase the risk of bleeding in people with low blood pressure and bleeding disorders. Reishi is considered possibly safe when used for up to one year, but may interact with blood pressure or blood clotting drugs.

13. Maca Root

Also called Peruvian Ginseng, maca root (Lepidium meyenii) is native to Peru and grows high in the Andes mountains, though some farmers are now growing it in Brazil, Bolivia, and China. Maca is a cruciferous vegetable with an edible root. But the root is most popular in its powdered form as a supplement. Potential benefits of maca root include improved mood, sun protection, improved bone and brain health, fertility, reduced menopause symptoms, and lower prostate cancer risk. Maca root appears to have minimal side effects but could increase thyroid hormone due to its iodine content.

14. Tulsi/Holy Basil

Closely related to the culinary basil you might use to make pesto, holy basil (Ocimum sanctum) is native to India and Southeast Asia. It contains compounds thought to have adaptogenic properties, such as pain-relieving eugenol, anti-inflammatory ursolic and rosmarinic acids, waste-removing apigenin, the antioxidant lutein, and stress-reducing ocimumosides A and B. It’s commonly used for alleviating symptoms of cold and flu. But other potential benefits include boosting upper respiratory immunity, lowering anxiety, reducing cholesterol levels, and improving metabolic syndrome.

As to possible side effects, tulsi may have the potential to lower blood sugar too much, which could be especially problematic for diabetics and pregnant women. Also, according to the World Health Organization, people who are on pain medications like acetaminophen have a greater risk of liver damage if they also consume tulsi regularly.

15. Turmeric

Best known for its bright yellow coloring and use in Indian cuisine, the spice turmeric (Curcuma) is a potent antioxidant with likely adaptogenic properties. Turmeric contains the active compound curcumin, which is renowned for many health benefits. Potential benefits of using turmeric include alleviating cold and allergy symptoms, reducing depression, and relieving inflammation and associated pain. Potential side effects include irritating existing acid reflux or gallbladder problems, lowering blood sugar too much, slowing blood clotting, and inhibiting iron absorption.

Turmeric is likely safe when taken in doses of eight grams daily for two months or three grams daily for three months. Many people in India consume it almost every day as a seasoning and experience no known negative effects and many potentially positive ones.

Where to Find Adaptogens

Adaptogens are fairly easy to find, as many online retailers sell them. You may also find them in natural and health food stores, some grocery stores and pharmacies, supplement stores, and some Asian markets. If you’re not sure where to start, this Adaptogen Blend Mix from Four Sigmatic is a great choice.

How to Use Adaptogens

Most adaptogens come in a powdered or capsule form, like other herbs or supplements. Tinctures, teas, and powders you can mix into drinks like smoothies, tea, coffee, or golden milk are also common. Some people enjoy mixing them into soups, sauces, or sprinkled over other meals, too. There’s no “right” way to consume adaptogens, although if you’re using them as a supplement, you should make sure to follow the instructions on the bottle to ensure proper usage and dosing. Some adaptogens may fare best when refrigerated, while others need a cool, dry place like a pantry.

There are also considerations as to how to incorporate adaptogens into your daily routine. Stimulating herbs should be taken during the day to prevent them from potentially interrupting your sleep pattern or making it difficult to fall asleep at night. Depressant adaptogens are generally better taken in the evening.

It’s also best to take adaptogens under the supervision of your doctor or health practitioner. Many holistic doctors, naturopaths, chiropractors, and acupuncturists will prescribe adaptogens and will be able to guide you to use them to your best advantage.

You can take some adaptogens every day, or even more than once per day. But depending on the adaptogen and the dose, some health professionals recommend taking one day off each week, one full week off every six weeks, and one month off every six months. While adaptogens are potent compounds, they can take a while to show effects. Including these breaks in their usage can help them to retain their effectiveness over time.

Adaptogen Recipes to Boost Your Health

1. Golden Milk

Get ready to soothe your soul while supporting your immune system and reducing inflammation with this creamy and earthy golden milk. Sip on the healing milk in the morning as a replacement for coffee or as a calming beverage before bedtime, preparing your body for deep sleep.

2. Coconut Chia Maca Bites

Start your day off healthy or get an afternoon boost with some natural energy from these high fiber, antioxidant-rich, and maca-infused bites. Also, they’re super easy to make, which makes them doubly delightful!

3. Spiced Apple Carrot Ginger Adaptogen Soup

This soup is extremely delicious and healing on its own, but when you add immune-enhancing mushroom powder to it, the level of nourishment goes through the roof. Made with organic apples, carrots, ginger, onion, celery, mustard seed, and turmeric, this soup is perfect for year-round immune-support.

Should You Use Adaptogens?

Many people report improved health through adaptogens. Whether you should use them is a personal decision you should make based on your own best judgment, and likely in consultation with your health care professional. Some adaptogens have strong evidence to support their effectiveness. But many need further study to determine best uses and efficacy. Furthermore, many of them do have potential medication interactions. You should weigh the benefits and potential side effects of any adaptogen you’re considering trying. And remember, they’re not a cure-all. Adaptogens are meant for use as a complementary resource and may help provide relief for a variety of ailments.

Unlike most prescription drugs, well-used adaptogens can provide a broad spectrum of benefit to your body, mind, and even your spirit.

Tell us in the comments:

• Have you ever tried an adaptogen? What was your experience?
• Do you have any favorite adaptogen-featuring recipes?

Feature image: iStock.com/marilyna

Read Next:

• 4 Powerful Herbs to Reduce Stress

The post What Are Adaptogens & How Can You Benefit from Them? appeared first on Food Revolution Network.

Ancient texts in languages like Sanskrit, Chinese, Greek, Roman, and Arabic mention health-related ginger uses. And ginger has traditionally played a starring role in both Indian Ayurveda and traditional Chinese Medicine. Today, many researchers have studied ginger’s benefits for maladies as different as morning sickness, radiation-mediated inflammation, and migraine headaches.

So what makes ginger so special? How do you use it? And what does the research say about ginger benefits and side effects?

What is Ginger?

Ginger comes from a flowering plant known as Zingiber officinale. But ginger, as we know it and see it in grocery stores and markets, actually refers to the rhizomes or roots of the plant, which is why it’s sometimes called ginger root.

There are over 1,300 species of plants in the Zingiberaceae (ginger plant) family. The spices turmeric, cardamom, and galangal are also in this family. But most varieties of ginger are ornamental, rather than edible.

The most common edible ginger roots are yellowish in color. However, there is also blue ginger, red ginger, and white ginger. And you can sometimes find different species of baby ginger, which are actually the young roots of a ginger plant and are often pink and cream-colored.

Where Does Ginger Come From?

Ginger plants prefer hot weather in tropical or subtropical climates. Most ginger originates in Southeast Asia, where it first grew wild in rainforests. Even though it’s now rare to find uncultivated ginger in Southeast Asia, most of the ginger consumed worldwide still comes from that region. China, India, Nepal, and Thailand are the largest producers of ginger.

Even the US imports nearly all of its ginger from Asia, although ginger does grow in abundance in Hawaii.

Ginger Nutrition Facts

If you’ve ever tasted a piece of fresh ginger, you know that it packs an intense flavor punch. The more mature the ginger root, the stronger the flavor. Because it’s so strong, you don’t need a lot of it to flavor a dish. But when it comes to ginger’s health-boosting properties, a little bit goes a long way.

Ginger is high in vitamins C and B6, along with magnesium, potassium, copper, and manganese. It’s full of both fiber and water, making it good for gut health and weight maintenance. It’s also low in calories and high in phytochemicals — the active compounds in whole plant foods that protect your health.

Most of ginger’s health benefits appear to come from its abundance of polyphenols, which protect the body against oxidative stress. Ginger contains three main polyphenols: gingerols, shogals, and paradols, in addition to being high in antioxidants.

9 Powerful Health Benefits of Ginger

Now that we’ve looked at ginger’s biochemical inventory, let’s dive into what really makes it special: its numerous health benefits.

1. Antiviral

In India and China, using ginger for colds and flus is a popular home remedy that goes back through countless generations. And studies show that these remedies hold up to scientific scrutiny.

Ginger has antibacterial, antifungal, and antiviral properties. Normally, viruses like the common cold, or influenza, enter the body and attach to cells, causing a systemic infection. But ginger has demonstrated the ability to suppress this attachment from occurring and to prevent viruses from continuing to grow within cells.

A study published in The International Journal of Engineering and Science examined herbal remedies used against the swine flu (also called the H1N1 virus). Ginger was one of the top medicinal herbs mentioned for treatment against the swine flu because of its antiviral properties.

And in another study, published in the Journal of Ethnopharmacology in 2013, researchers showed that ginger’s antiviral activities helped fight a common respiratory tract infection called human respiratory syncytial virus (HRSV). Both fresh and dried ginger were prepared in hot water and lab-tested on human respiratory cells. While dried ginger did not have much of an effect, fresh ginger was able to prevent the virus from taking hold of the cells.

2. Anticancer

Gastrointestinal cancers are among the most common and lethal types of cancer in the world. But a 2015 review showed how ginger had been used to both prevent and reverse gastrointestinal cancers. Test tube, animal studies, and human studies all suggested that ginger suppresses the growth of cancer cells and, in fact, causes them to self-destruct (a process known as apoptosis). Ginger could even enhance the anticancer effects of a chemo drug, 5-fluorouracil, which may encourage further human studies on its use as a cost-effective, complementary cancer treatment.

3. Antiemetic

Perhaps ginger’s most well-known health benefit is its effectiveness against nausea and vomiting. In many countries, especially China and India, a ginger tonic or tea has been given to help calm digestive discomfort and disorders for thousands of years. It’s thought that the polyphenols gingerol and shogal are responsible for ginger’s stomach-settling effects.

However, there are also over thirty years of research dedicated to this particular application of ginger. Multiple studies show its effectiveness against nausea and vomiting, especially in relation to both pregnancy and chemotherapy.

In studying ginger’s effects on chemotherapy-induced nausea and vomiting, a double-blind cancer patient trial reported significant reduction in acute nausea. Participants received either a placebo, half a gram of ginger, one gram of ginger, or one and a half grams of ginger. All patients who received any of the ginger doses, at all three levels tested, found nausea relief.

4. Treats and Prevents Harmful Gut Bacteria

In addition to helping with nausea, ginger also aids gut health by targeting certain bacteria with its potent antibacterial activity. A recent 2019 study in Advanced Pharmaceutical Bulletin concluded the use of ginger was helpful in treating functional dyspepsia as a result of the bacteria H. pylori. In addition to easing or eliminating uncomfortable symptoms, ginger therapy completely eradicated the harmful gut bacteria in half of the test subjects. That’s a big deal, considering H. pylori is notoriously difficult to get rid of.

5. May Protect Against Radiation

Radiation is a commonly used cancer treatment that has some very problematic side effects. One of them is that it increases oxidative stress within the body and can harm internal organs. In an effort to mitigate these side effects, a none-too-kind animal study, performed in 2017, explored whether ginger might work as an anti-inflammatory and antioxidant agent in the body.

In the study, ginger extract was given to rats as a pretreatment before radiation exposure. The rats who received this treatment saw protection against kidney damage and reduced inflammation. The researchers recommended ginger extract over synthetic radioprotective compounds because of its lack of harmful side effects.

6. Pain Reliever

Ginger also works as a multi-faceted pain reliever. In an earlier article published on our site, Dr. Michael Greger examined ginger’s use as an alternative to the migraine drug sumatriptan. The results found ginger worked equally as well, but with fewer side effects. Plus, it’s a lot cheaper!

Ginger has also received acclaim as a natural pain reliever for menstrual cramps. A randomized, controlled trial on 120 female Iranian students with moderate to severe menstrual cramps tested the effects of ginger to see if it would help. The students received either 500mg of ginger powder in capsule form or a placebo three times a day. They further split into groups that received the treatment either two days prior to menstruation plus the first three days, or the first three days only. In both cases, where ginger was given, there was a significant reduction in pain, compared to the women who took the placebo.

Because it works as an anti-inflammatory, ginger also shows promise for muscle and joint pain. One study showed that the daily consumption of heat-treated ginger relieved exercise-induced muscle pain. And other studies have examined ginger’s effect on osteoarthritis, a painful degenerative joint disorder, with moderate but promising results.

7. Could Help Balance Blood Sugar

Ginger might also have value in supporting blood glucose control. A 2019 analysis of multiple research studies showed how ginger consumption impacts HbA1c levels (glycated hemoglobin). Patients with type 2 diabetes saw a significant improvement in these levels while taking ginger, suggesting that ginger could have a long-term positive impact on blood sugar balance.

8. Cardioprotective Benefits

Can a spice fight the world’s #1 killer, cardiovascular disease? Research on ginger’s ability to protect the heart is ongoing and promising.

An Iranian meta-analysis and review of studies on ginger and heart disease found a marked decrease in both systolic and diastolic blood pressure from ginger supplementation. And a cross-sectional study conducted by Chinese researchers evaluated the level of ginger intake amongst participants with various chronic diseases. They found that daily ginger consumption decreased the risk of both hypertension and coronary heart disease. Maybe we should start saying, “A dose of ginger a day keeps the heart doctor away”!

9. Neuroprotective

Neurologists and husband and wife team, Drs. Dean and Ayesha Sherzai, conducted research showing that up to 90% of Alzheimer’s cases may be preventable through diet and lifestyle. Well, now it seems that ginger might be one of those neuroprotective foods you’ll want to add to your diet. In-vitro tests using one of the bioactive compounds found in ginger, gingerol, showed potential anti-inflammatory effects by acting on cells that essentially turn on cells and proteins within the brain that cause neuroinflammation.

5 Potential Side Effects of Ginger

Although the benefits of ginger outweigh potential side effects for most of us, there are still a few instances that call for caution.

1. Gastrointestinal Discomfort

Recommended doses of ginger and those amounts used in clinical trials are usually between 170mg to one gram of powdered ginger per day. Studies show that consumption of more than six grams of powdered ginger at a time can cause gastrointestinal symptoms such as diarrhea, heartburn, and upset stomach. But you’d have a hard time eating that much powdered ginger outside of capsule form, anyway. While a tablespoon of ground ginger weighs about six grams ― that’s equivalent to about ⅔ cup of fresh ginger.

So if you do decide to consume a lot of ginger, you might not want to go above ⅔ cup of fresh ginger, or three teaspoons of ginger powder, per day. And frankly, if you did decide to eat that much, I’d have to wonder about your tastebuds. Because ginger is, after all, a spice!

2. Allergic Reactions

As with almost any food, allergic reactions to ginger are possible. While uncommon, a possible external allergy symptom to ginger is contact dermatitis or eczema. There are also cases of allergic reactions to ginger dust, such as that from powdered ginger. However, no skin prick test currently exists to test for ginger allergies. If you think you might be allergic, the best course of action is to avoid ginger.

3. Can Prolong Bleeding

Warfarin is an anticoagulant (blood-thinning) drug given to people with known concern about blood clots and before certain surgeries. Research suggests that some foods, including ginger, potentiate the effects of warfarin and increase the risk of bleeding during surgical procedures. According to the Cleveland Clinic, though, small amounts of ginger (think seasoning, not a major component of your diet) should be fine.

4. Central Nervous System Depression and Arrhythmia

Although ginger’s blood pressure-lowering effect is beneficial to some people, in others, it can cause blood pressure to drop too low. In both animal and human studies, ginger caused central nervous system depression and arrhythmia among a small number of individuals.

5. May Aggravate Gallbladder Disease

Research shows that ginger increases bile secretion, which might contribute to gallstone formation in some people. If you have gallbladder disease, it’s recommended you use caution when consuming ginger, and discuss its usage with your doctor.

Where to Find Ginger

In addition to fresh ginger root and powdered ginger, you might also find pickled ginger, ginger tea, dried or preserved ginger, and candied ginger (which, as you might guess, is prepared with lots of sugar!). Under normal circumstances, ginger and ginger products are readily available at most grocery stores, food co-ops, and markets. However, because of ginger’s wide variety of health benefits, including its immune-supporting powers, demand is high. And you may not be able to find it as easily as you normally might.

If you can’t find fresh or powdered ginger at the grocery stores you normally shop at, you can also try other ginger products like ginger tea or pickled ginger. Asian and Indian markets are also a good bet for ginger and ginger products, or you can try searching online via Amazon or Thrive Market.

Grow Your Own Ginger

In order to increase food security during these uncertain times, many people are also turning to edible gardening and growing their own food. Ginger is easy to grow from rhizome pieces you already have, or you can order “seeds,” which are really just young ginger pieces.

As mentioned earlier, ginger likes hot, tropical, and subtropical environments. So, if you live in a place with warm winters, you should have no problem growing ginger outdoors year-round. In many other places, you might be able to grow ginger during the summer months, provided temperatures don’t drop below 55℉ at night.

Ginger likes partial shade and can be planted directly in the ground or in a pot. But if you do live in a colder region, you might want to consider potted ginger in order to continue growth indoors when it gets cold. You might also be able to grow it in a greenhouse if you have access to one.

For full instructions and advice on how to grow ginger, check out this guide by Gardener’s Path.

How to Pick and Store Ginger

Like any fruit or vegetable, ginger root can go bad if not stored properly. This is also good to keep in mind when you pick out fresh ginger at the store. When shopping for fresh ginger, look for roots that have shiny skin without any wrinkles or soft spots. And obviously, if you see signs of mold or other discoloration, that’s a sign that you’re looking at a piece of ginger that’s a no-go.

Fresh ginger is a root, and you can store it in a cool, dark place like other root vegetables. Typically, it stays fresh this way for about a week before it starts to get wrinkly looking. At that point, or if you cut it before then, you can store it in the refrigerator or freezer. In the fridge, use a resealable bag in the crisper drawer. It should last for up to a month in the refrigerator. If storing in the freezer, make sure to cut it into smaller pieces, about one to two inches long, and peel them. It’s much harder to peel ginger after freezing. Frozen ginger can last for up to six months.

A cool benefit (no pun intended) of frozen ginger is that it grates much more easily than fresh ginger. The “strings” that can gum up a regular grater or mandoline simply snap off when the ginger is frozen.

As for other types of ginger like powdered, dried, and ginger teas, most store well in a cool, dark place. Pickled ginger can go in the refrigerator once you open it. These types of ginger are less likely to go bad, but they may lose some of their spiciness over time.

Ginger Uses

There are lots of different ways to use ginger in cooking and baking. Some of the most popular ways to use ginger include:

• Indian curries
• Thai, Chinese, Vietnamese, Korean, and Japanese dishes or condiments
• Soups
• In a juice or smoothie
• In baked goods
• In breakfast foods like oatmeal, overnight oats, and chia puddings
• In sauces and dressings
• Teas and medicinal drinks

Ginger Recipes to Try at Home

Here are just a couple of ginger-featuring recipes that are sure to spice up your life!

Coconut Ginger Carrot Soup by Running on Real Food

This nourishing soup uses carrots and coconut milk for a base. And in addition to ginger, it’s spiced with the power of other immunity strengtheners like garlic, onion, cumin, and coriander. If you don’t have access to fresh ginger at the moment, you can use ¼ teaspoon of ground ginger for every tablespoon of fresh.

Easy Thai Ginger Collard Green Wraps by The Glowing Fridge

Need a fun way to eat your greens and get a healthy dose of ginger? Try making these Thai ginger collard wraps. The filling includes veggies like broccoli, zucchini, scallions, and mushrooms, along with protein-packed tempeh that are all stir-fried together. You can easily go oil-free by water sauteing the veggies. And be sure to go organic when possible with the zucchini, broccoli, and tempeh to avoid GMOs.

Turmeric Ginger Iced Tea by Plant-Based Cooking

This iced tea doesn’t actually use any tea leaves but instead is made by boiling ginger, turmeric, and cinnamon in water. All three spices are great for your immune system and pack a triple anti-inflammatory punch. Try it with the suggested maple syrup if you like or leave it out to keep things spicier rather than sweet.

Should You Add Ginger to Your Diet?

The use of ginger, both culinarily and medicinally, spans thousands of years and across many cultures. But now, in a time when immune system health is on so many people’s minds, its benefits may be more important than ever. Studies tell us that it could bring down inflammation, fight pain (including migraines), prevent cancer, support digestive health, balance blood sugar, and enhance your immune system. Plus, it tastes pretty good, too!

Have you made friends with ginger? If not, this might be a good time to give it a try.

Tell us in the comments

• Do you use ginger?
• Were you aware of ginger’s benefits and side effects?
• How do you best like to use ginger in cooking?

Featured Image: iStock.com/gerenme

Read Next:

• What Is Cumin, and Should You Eat It?
• How Curcumin Can Help You Hack Your Genes and Avoid Disease

The post Ginger Benefits and Side Effects: Get the Facts on This Potent Spice appeared first on Food Revolution Network.