Top 10 Herbs and Spices - ABC News

Summary

In this segment, personal chef and registered dietitian Diane Hendricks shares her top 10 herbs and spices for enhancing health and flavor. From cholesterol-lowering rosemary to the antioxidant-rich cinnamon, each herb is packed with health benefits like anti-inflammatory, digestive, and heart-boosting properties. Diane demonstrates how to incorporate these powerful ingredients into everyday dishes, including a lemon-spiced chicken, pesto pasta, and homemade taco seasoning. Her practical tips and delicious recipes highlight how simple herbs and spices can elevate both nutrition and taste in the kitchen.

Takeaways

• 😀 Cooking with herbs and spices is a healthy way to add flavor without extra salt or fat.
• 😀 Herbs and spices contain phytonutrients, plant-based compounds that promote health.
• 😀 Rosemary contains carnosol, which has cholesterol-lowering and anti-cancer properties.
• 😀 Cinnamon is rich in antioxidants and has potential benefits for blood pressure regulation, especially for diabetics.
• 😀 Thyme, rich in thymol, is antiseptic and antibacterial, making it a great addition to dishes.
• 😀 Cumin, commonly used in Southwestern dishes, contains lutein, which is good for eye health.
• 😀 Ginger is highly nutritious, with one teaspoon offering the antioxidant power of a cup of spinach, and aids in digestion.
• 😀 Parsley is a nutritional powerhouse, providing vitamins A, K, and C, fiber, and aiding digestion and breath freshness.
• 😀 Oregano has the antioxidant power of three cups of broccoli and is a great pairing with rosemary.
• 😀 Turmeric, with the compound curcumin, offers anti-inflammatory, antibacterial, and brain-boosting benefits.
• 😀 Garlic, rich in allicin, has heart health, brain-boosting, and cholesterol-lowering properties.

Q & A

Why is cooking with herbs and spices beneficial to our health?

Herbs and spices are beneficial because they add flavor without increasing salt or fat in dishes. Additionally, they contain phytonutrients, which are plant-based compounds that promote health.

What compound in rosemary is beneficial for heart health and cancer prevention?

Rosemary contains a compound called carnosol, which has cholesterol-lowering properties and may have anti-cancer effects.

How can you use rosemary to create a pleasant aroma in your home?

You can simmer a pot of water with lemon slices and rosemary on the stove to create a natural, aromatic scent throughout your home.

What health benefit does cinnamon provide, and how is it linked to diabetes?

Cinnamon is an antioxidant-rich spice that has shown potential in regulating blood pressure. Research suggests it may also benefit people with diabetes.

What is the active compound in thyme, and what are its benefits?

Thyme contains thymol, which has antiseptic and antibacterial properties. It also provides antioxidants to support overall health.

What are the nutritional benefits of cumin, and in what type of cuisine is it commonly used?

Cumin is rich in lutein, which is good for eye health. It is commonly used in Southwestern and Mexican cuisines.

How does ginger support digestion, and what is its antioxidant activity compared to spinach?

Ginger contains oils that help with digestion, and just one teaspoon of dried ginger provides antioxidant activity equivalent to one cup of spinach.

What nutrients does parsley offer, and why is it often included as a garnish?

Parsley is packed with vitamins A, K, C, and folate, and it also contains fiber. It is often used as a garnish because it helps freshen breath, aids digestion, and enhances the flavor of dishes.

What is the surprising nutritional value of oregano, and how does it compare to broccoli?

Oregano is a powerful antioxidant, with just one teaspoon of dried oregano offering the antioxidant equivalent of three cups of broccoli.

What are the health benefits of turmeric, and what compound gives it its yellow color?

Turmeric contains curcumin, a compound that provides its yellow color. Curcumin has antibacterial, anti-inflammatory properties and may support brain health.

How does garlic benefit overall health, and what is the name of the compound responsible for its effects?

Garlic is a nutritional powerhouse due to its compound allicin, which has been shown to support heart health, improve brain function, and positively affect cholesterol levels.

What is one easy way to incorporate these top 10 herbs and spices into your meals?

You can create a homemade taco or Mexican seasoning blend using cumin, garlic, oregano, and basil, which can be mixed with ground turkey and fresh vegetables for a flavorful and nutritious meal.