Winter can be rather tough on our immune system. You can only be sure you kept the cold and flu at bay once the season is over. There are the lucky few that manage to protect themselves from airborne infection but how can we be certain we’ll be just as fortunate?
The solution could be: Spices
If spices have been used for thousands of years in cuisines across Europe, Africa & Asia, there must be an underlying reason for it. Interestingly enough, they were originally used in cooking for their disease-preventing and health-boosting properties. Not for their flavor, that was just a tasty bonus!
Here, we’ve put together a list of 6 spices to include in your diet to help you successfully ward off any infection this season:
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Ginger
Ginger root or ginger can be used in fresh, dried, powdered or paste form. Most East Asian and South Asian cuisines use ginger liberally. The key bioactive compound in ginger called gingerol can lower the risk of infections in our system. It helps reduce nausea, soreness or muscle pain and combat common cold and flu.
Tip: Instead of using store-bought ginger tea, try making it at home to get its full benefits. Just boil a handful of fresh ginger slices in water for 3 minutes, add honey and lemon to the mixture (optional) and voila, you’ve just created you’re very own homemade Ginger Tea is ready!
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Cinnamon
If you’ve never been able to say “no” to a cinnabon before, join the club! We’re about to make your choice a lot easier. Did you know cinnamon provides the highest degree of anti-oxidant properties out of all food sources? Its levels are several hundred times more than that of an apple. One of its main components is eugenol which has antiseptic, anti-inflammatory and anesthetic properties. Cinnamon is also a great source of some essential minerals such as manganese, iron, potassium, magnesium, zinc, and calcium and vitamins like niacin, pantothenic acid, vitamin A, and pyridoxine.
If you don’t prefer treats of cinnamon & wheat heaped with sugar, just follow this tip: Add 1/4 teaspoon of cinnamon to your morning coffee to spice it up with some therapeutic benefits. It also helps with digestion and weight loss.
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Cardamom
Congestion is a common symptom of cold & flu that renders us useless through most of the illness. Intake of the Cardamom spice specifically targets congested areas in our system.
Cardamom is a seed pod native to India. A generous source of vitamins like riboflavin, Vitamin C, iron, potassium and manganese, cardamom has anti-inflammatory properties that reduce swelling especially in mucus membranes (mouth, nose & throat). The essential oils in this spice hinder the growth of viruses, bacteria, fungus and mold. The seed pod is used to help relieve symptoms of a variety of sicknesses like the cold, flu, chronic cough and bronchitis.
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Cloves
Cloves are the flower buds of rainforest trees native to Indonesia. While they are known for their antiseptic, anti-inflammatory, rubefacient (warming & soothing) and antioxidant properties, the spice buds also contain great amounts of vitamin C, Vitamin K, Vitamin B6, B1, Vitamin A, beta carotene levels and riboflavin. Cloves are used as full buds or powdered form in cooking while clove oil is used in aromatherapy.
Tip: To make your own ‘Pumpkin Spice Flavoring’, mix equal parts powdered cloves with cinnamon, nutmeg, ginger and allspice. You can use this flavoring in your cake, oatmeal or to recreate the infamous pumpkin-spiced coffee!
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Fennel Seeds
Fennel Seeds are part of the nine Anglo-Saxon sacred herbs that provide conventional health benefits. These seeds contain numerous flavonoid anti-oxidants like kaempferol and quercetin that remove harmful free radicals from the body to offer protection from cancers, infection and degenerative neurological diseases. Fennel seeds also provide a concentrated source of copper, selenium, zinc, Vitamin E, Vitamin C as well as most B-complex vitamins besides the usual offering from its spice cousins.
Tip: Throw in some fennel seeds the next time you’re cooking white/basmati rice. It provides some great flavor besides the medicinal benefits.
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Turmeric
A close relative to ginger, turmeric is a root spice that has potent anti-viral, anti-fungal, anti-cancerous and anti-bacterial effects. Laboratory studies have shown that its key compound curcumin reduced viral replication of atleast 90% of cells infected by the influenza virus, while limiting the infection from spreading to other cells. This spice protects the liver from the adverse effects of alcohol consumption and also helps in digestion by stimulating bile flow.
Aside from being consumed in food, turmeric is known to be imbibed with milk. The latter has become a trend enough to spawn the name ‘Golden Milk’ and is known to improve our entire system if taken regularly.
Including any of the above spices to your diet can help immensely with immunity-boosting and disease prevention. If what you eat is what you are, it stands to reason that you’ll be healthy. It may prove difficult to cook with them frequently, so here’s a tip to help you out:
Add ¼ teaspoon of each of all the listed spices in powdered form (avoid turmeric unless you're looking for a purely medicinal drink) with 1/2 cup milk, 3 tea bags and 5 tablespoons of honey to 2 cups of boiling water and let it steep. You have just crafted the popular Indian Chai Tea!
Have you tried any spices to improve your health? What were the results? Let us know in the comments.
