Studies conducted at the UCLA Center for Human Nutrition have found that spices and herbs not only improve the taste of foods, but can also influence gut, brain, and metabolic health.
A recent analysis in the magazine Nutrition Opinions highlights the importance of these ingredients in modulating factors such as blood sugar and inflammation.
Among the main common spices that are good for the body are: turmeric, cinnamon, oregano, black pepper and peppers.
Properties of spices
Cinnamon. Cinnamon has been shown to reduce insulin and glucagon levels after meals in overweight and obese adults, in addition to improving the composition of the intestinal microbiota. It also has anti-inflammatory, antioxidant and neuroprotective properties, which contribute to its potential to regulate glucose metabolism.
Red pepper. The capsaicin in chili peppers stimulates thermogenesis, but can cause gastrointestinal side effects. On the other hand, CH-19 sweet peppers contain capsoids that provide metabolic benefits without these adverse effects, promoting weight loss and increased energy expenditure.
Turmeric. Turmeric, particularly its compound curcumin, has been associated with improvements in memory and mood in older adults. It has also shown effectiveness in relieving pain in osteoarthritis and regulating cholesterol.
Oregano. Oregano is much more than a condiment: it is a medicinal herb with antioxidant, antimicrobial, anti-inflammatory and digestive properties that provide multiple health benefits. Rich in vitamins A, C, E, Okay and minerals (iron, zinc, calcium, potassium); It prevents cell damage due to its antioxidants, one of its main benefits.
Black pepper. Black pepper (Piper nigrum) is much more than a seasoning spice: it offers multiple health benefits thanks to its major active compound, piperinealong with antioxidants and essential minerals.
Spice Blends and Gut Health
Combinations of spices, such as black pepper, cinnamon, and oregano, have been shown to promote the growth of beneficial gut bacteria.
Additionally, they help reduce markers of oxidative stress and improve endothelial function, offering a promising approach to intestinal health.
Despite the obvious beneficial properties, more research is needed to fully understand how these ingredients influence actual dietary patterns. There is a need for well-designed studies that examine doses consumed in everyday life and their effectiveness after different methods of preparation and combination with other foods.
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