Antioxidant Rich Spices - Slideshow

Spices and Herbs - Age old healers

For centuries, spices have been used as natural remedies. Spices are aromatic substances from dried seeds, fruits, roots, bark or leaves. Spices and herbs form a part of everyday cooking. Significant quantities are consumed in dietary cultures where they are used regularly. Many of the health benefits are attributed to spices' antioxidant content, since they score well in terms of ORAC (oxygen radical absorbance capacity), an analytical method of measuring antioxidant capacities.

Antioxidant content of spices in comparison with other plant foods

Half teaspoon of ground clove or ground cinnamon exceeds the antioxidant content of 1/2 cup of berries.

A little teaspoon of dried oregano equals a cup of sweet potatoes. Half a teaspoonful of cumin seeds equals a portion of red grapes or kiwi fruit. A teaspoon of dried ginger easily matches a portion of tomatoes. A teaspoon of curry powder is comparable to a portion of high-scoring antioxidant vegetables.

Bioactive Components in Spices

Antioxidant activities of spices are mainly attributed to the bioactive compounds present in them. The highly reactive and bioactive phytochemicals in antioxidants, in part explain their protective effects. Optimal mixture of different antioxidants with, complementary mechanisms of action, work in synergy to exert anti inflammatory benefits.

Antioxidant Effect of Spices

Help reduce high blood cholesterol concentrations

Provide some protection against cancer Stimulate the immune system. Promote health and protect against chronic diseases

Antioxidant Content

Commonly used Spice/Herb	Antioxidant content mmol/100 g
• Allspice, dried ground	100.4
• Cinnamon sticks and whole bark	26.5
• Cinnamon, dried ground	77.0
• Clove, dried, whole	327
• Ginger, dried	20.3
• Mint leaves, dried	116.4
• Oregano, dried	63.2
• Thyme, dried ground	56.3
• Cumin, dried, ground	11.8
• Turmeric, dried, ground	11.8
• Coriander, dried, ground	4.66
• Mustard seeds, yellow, ground	10.53
• Fennel, small, dried	6.46
• Black pepper, dried, ground	4.54

Source: Carlsen et al. Nutrition Journal 2010, 9:3; The total antioxidant content of more than 3,100 foods, beverages, spices, herbs and supplements used worldwide.

Effect of Processing

Antioxidant activity of spices is retained even after boiling for 30 minutes suggesting that antioxidants in spices are heat stable.

The antioxidant capacity and phenolic content is well retained during the drying process. Processed spices and herbs contribute significant amounts of antioxidant compounds to the diet.

Clove

Clove is derived from the dried flower buds of the evergreen clove tree.

Dried clove is rich in polyphenolic compounds which impart antioxidant properties. According to research cloves rank highest as a natural antioxidant and demonstrate ability to inhibit several damaging oxidative processes. Cloves can be used in whole and ground form in foods like gravies, sauces, stewed pears, oatmeal etc.

Oregano

Oregano comes from the dried leaves of a small perennial flowering shrub.

It is rich in phytochemicals such as thymol and rosmarinic acid. Studies have shown oregano to have the highest total antioxidant capacity and phenolic content when compared with herbs like thyme, sage, rosemary, mint, and sweet basil. Oregano is widely used in Mediterranean and Mexican cuisine.

Ginger

Fresh ginger root or dried and powdered ginger is widely used in Asian cuisine.

Ginger contains several beneficial compounds that are thought to provide health benefits. Among them is gingerol which lends the root its characteristic spiciness. Cell cultures and animal studies have shown ginger to protect tissues and organs against oxidative damage and cancer development. Ginger is a spice that in good amounts can be vastly and effectively used in most food preparations.

Cinnamon

Cinnamon is the dried inner bark of a tree.

Cinnamaldehyde is the antioxidant component of cinnamon. A recent study comparing the antioxidant potential of several plants, including cinnamon, spinach, chard and red cabbage, found the extracts of cinnamon to have the most potent antioxidant effects. Cinnamon is incredibly versatile and can be incorporated in various food preparations. It can be sprinkled on foods like oatmeal, yogurt, mixed in a glass of milk or added to savory dishes.

Turmeric

Dried turmeric originates from the root of a plant. It is used to add color and flavor to dishes.

Turmeric contains curcumin which is a bright yellow polyphenol compound. Curcumin has been the focus of intense research due to its potential to treat chronic diseases such as cancer, heart disease, arthritis, and Alzheimer's disease. Turmeric exhibits anti inflammatory, antiviral, antifungal, antioxidant and immunomodulatory activities.