Want to spice up your cooking and give your health a boost? Take a page out of an Indian cookbook and add some spice!
Spices are so important in Indian cooking that you can often find a “masala dabba,” or spice box, in the Indian kitchen. Inside, you may see ground turmeric, cumin, garam masala (spice blend) and other fragrant spices.
Beyond adding flavor, research shows the spices used in Indian cooking may benefit your health:
Ginger: Fresh ginger is a staple in the Indian kitchen and is used in everything from chai to curries. This knobby, humble looking root’s secret superpowers? It can help digestion and prevent nausea. And its anti-inflammatory properties can help ease pain, such as osteoarthritis. There is also some evidence that ginger can lessen menstrual pain if women take it at the start of their period.
Turmeric: For thousands of years, turmeric—a relative of ginger—was revered in India as a spice, medicinal herb and more. In fact, this herb played a key role in Ayurveda, India’s ancient system of holistic medicine, which is still used today.
Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory substance. (Curcumin is what gives turmeric its vibrant yellow color.) Curcumin helps fight oxidative damage and boosts the body’s antioxidant enzymes. This can benefit our health since oxidative damage is thought to be a key mechanism of aging and many diseases. Research also shows curcumin is as effective as some anti-inflammatory drugs! Curcumin is poorly absorbed by itself, however, so take it with black pepper to fully reap its health benefits.
Turmeric can be found in a variety of Indian dishes such as curries, rice, and dhal (lentils). But this spice also has global appeal—try these recipes from Bon Appetit to introduce more turmeric to your diet.
Cardamom: All hail the Queen of Spices! This prized spice contains chemicals that might treat intestinal spasms, kill some bacteria, reduce swelling and aid the immune system. Cardamom is commonly used in Indian cooking to flavor chai, curries, sweets, rice dishes and more.
Cinnamon: Once considered more valuable than gold, this sweet, warm spice is used in both Indian desserts and savory dishes.
Lab studies show that cinnamon may help with inflammation, fend off free radicals that can damage your cells, fight off bacteria, and even protect against conditions that affect your brain or nervous system, like Parkinson’s disease or Alzheimer’s disease. Cinnamon is also known to lower blood sugar.
There are two types of cinnamon — Cassia and Ceylon. Ceylon cinnamon is recommended over Cassia if you’re planning to eat a lot of cinnamon. (Cassia contains coumarin, a compound that can be harmful in large doses.)
A Cup of Health
The following “Golden Milk” recipe combines the above spices in a delicious blend—perfect for a soothing cup at the end of a long day.* You can find ground Ceylon cinnamon at a specialty grocery store (such as Thrive Market). The other spices should be available at your local grocery store.
Golden Milk
1 cup milk
Pinch of ground cardamom
Pinch of black pepper
¼ tsp ground turmeric
¼ tsp ground cinnamon (preferably Ceylon)
A small piece of peeled fresh ginger or ¼ tsp ground ginger
Mix all ingredients in a saucepan. Simmer on medium heat for five minutes. Sweeten as desired.
*Check with your doctor about safe spice amounts if you are pregnant, breastfeeding, taking medication or have a medical condition.
Sources
Ginger: Possible health benefits and side effects. Retrieved from https://www.webmd.com/vitamins-and-supplements/ginger-uses-and-risks
Gunnars, K. (2017). 10 proven health benefits of turmeric and curcumin. Retrieved from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
Laurence, E. (2017). How much turmeric should you actually be taking? Retrieved from https://www.wellandgood.com/good-food/turmeric-anti-inflammatory-dosage/slide/3/
Cardamom. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-614/cardamom
Noe, C.P. Spices and herbs that can help you stay healthy. Retrieved from https://www.webmd.com/healthy-aging/over-50-nutrition-17/spices-and-herbs-health-benefits
Leech, J. (2017). 10 evidence-based health benefits of cinnamon. Retrieved from https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section6
Leech, J. (2017). 11 proven health benefits of ginger. Retrieved from https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
Leech, J. (2017). Ceylon vs. Cassia — not all cinnamon is created equal. Retrieved from https://www.healthline.com/nutrition/ceylon-vs-cassia-cinnamon#section6
Leech, J. (2017). 10 delicious herbs and spices with powerful health benefits. Retrieved from https://www.healthline.com/nutrition/10-healthy-herbs-and-spices#section4