Powerful natural medicines are already in your home: Evidence and use for medicinal spices
Powerful natural medicines are already in your home:
Evidence and use for medicinal spices
This underestimation of the power of culinary herbs and spices is a cultural trait it appears globally. Could something so medicinal could taste this good? Could something our grandmothers and grandfathers did every day without questioning could be so fundamental to health?
While we love the flavors of spices, the benefits are far more than an extra bit of delight in our bowl. Spices play a significant historical and contemporary role in human health and disease which is often vastly under-estimated. At a minimum, spices set the stage for critical anti-inflammatory support. More importantly, spices offer the phytochemical diversity which can contribute to the prevention, and even reversal, of a variety of diseases common in modern society.
All spices are good medicine in one way or another. Let’s take a look at three examples. You can find out about the research, medicinal actions and creative preparations of an extensive array of spices in my latest book, Spice Apothecary, coming out on June 23rd 2020. If you pre-order the book anywhere you like to buy your books, visit this page to claim a free downloadable gift!
Mustard
(Brassica nigra)
Mustard is a bit like the forgotten spice who simultaneously champions the condiment category. This tiny seed, native to north Africa, is more closely related to many of the common Brassica powerhouse plants we eat (such as collards, kale, broccoli and arugula) than it is to most other spices (except horseradish, which is a close relative). This tiny seed’s pungency might be more flexible than you imagine and once you start playing with the dried and ground seed you may find yourself adding it to more and more dishes.
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Mustard seed (also known as black mustard seed) can be consumed as a whole dried or powdered seed (typically with the outer coating removed) or can be used in its prepared form (also known as “mustard”). Prepared mustards such as yellow or Dijon were originally simply the ground seeds with added vinegar or another ferment and mixed into a thick paste. Amazingly, the preparation hasn’t changed much with the addition of fancy vinegars, salt and the occasional turmeric. It’s a medicine preparation we often overlook as affordable, accessible, medicinal and certainly tasty (if you like mustard!).
Medicinally, mustard plays an important role in many cultures. Its use is synonymous with heat and warmth, and it is often used in situations where heating things up is the desired effect. Hot mustard baths are a common way to approach a cold or a flu, especially when there is respiratory involvement. Mustard plasters, where the dried mustard powder is mixed with flour and water and used as a poultice have been used for millennia for infections and congestion of the respiratory system. Mustard plasters are made by combining dried mustard powder with flour at a 1:3 ratio and then mixed with water to form a thick paste. The paste is spread on a thin cloth and draped over the back and chest for about 10-15 minutes. There are many traditional recipes out there for mustard plasters from different cultures if you are interested in finding more details.
Some of our understanding of the medicine of mustard seeds comes from our knowledge of the benefits of close relatives in other Brassicas. Like other members in the family, the seeds contain glucosinolates, compounds which break down through enzymatic conversion into isothiocyanates. Another reminder of how amazing plants are as medicine is that the mustard seed contains the enzymes necessary to release the more powerfully medicinal glucosinolates. These glucosinolates have been repeatedly examined in research for their anti-cancer and anti-inflammatory actions.
The research on mustard may surprise you. A 2013 randomized, single-blind clinical trial studied the effects of four spices on diet-induced thermogenesis (DIT), which is an increase in energy expenditure over metabolic rate caused by food, which could be an aid to weight loss. The subjects were twenty-five adult non-smoking males of normal weight. The spices studied were mustard, ginger, horseradish, and black pepper, which were tested against placebo in a crossover study with three weeks between each test date. At each test day the subjects arrived fasted with no intake of alcohol, caffeine, or hot spices in the previous 24 hours and no physical exercise in the previous 48 hours. A number of parameters were measured prior to the meal including weight, body composition (fat mass and non-fat mass), respiration, as well as urine and blood samples. The meal was a brunch containing bread, ham, scrambled eggs, butter, fruit, beets, fruit juice, and water to which one spice was added to one of the items, or no additions for placebo. Additional measurements for energy balance and thermogenic effect were taken for four hours following the meal. Only the mustard showed an improvement over placebo, at 59 kJ/h versus 52 kJ/h. The amount of the mustard was equal to 14 grams of Dijon mustard. Although the increase was slight, it suggests that regular consumption of mustard has the potential to increase DIT and thereby be an adjunct to maintaining optimal weight (Gregerson, et al, 2013).
In a related paper, a 2012 clinical trial found a positive effect of mustard on both satiety and glycemic response. Ten healthy, moderately active, non-smoking adult men with an average age of twenty-one participated in the study. They ate a meal of potato and leek soup with or without the addition if 5 grams of yellow mustard bran, and then satiety and capillary blood glucose were measured at intervals for two hours following the meal. Blood glucose levels were significantly lower with the addition of the mustard (Lett, Thondre, and Rosenthal, 2013).
Overall, mustard is an ideal medicine for bronchial infections which are of a damp, stagnant type. It’s helpful with there is lingering phlegm in the respiratory system or when a stronger expectorant is needed. It’s medicinal benefits over the long term are similar to the brassicas, perhaps even more concentrated. It’s delicious in curries and you might be surprised you can even use it in sweets along with other pungent herbs like ginger. A favorite of mine is the spice wonder ginger bread which features both of these tasty medicinal spices. Enjoy!
Gregersen, N. T., Belza, A., Jensen, M. G., Ritz, C., Bitz, C., Hels, O., ... & Astrup, A. (2013). Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects. British Journal of Nutrition, 109(3), 556-563.
Lett, A. M., Thondre, P. S., & Rosenthal, A. J. (2013). Yellow mustard bran attenuates glycaemic response of a semi-solid food in young healthy men. International journal of food sciences and nutrition, 64(2), 140-146.
Spice Apothecary, my new book, is coming out on June 23rd!
Find out how everyday spices can be used as powerful therapeutics in creative dietary preparations. It's a colorful, gorgeous book which blends the science of spices with the delight they can bring as medicinal foods. There is tons of practical advice on using spices for medicine, clinical care strategies for specific health conditions, and lots of recipes which help you get the right dose for therapeutic use. You can find out more, order, and receive a free gift for your pre-order (from your favorite place to buy books) by visiting this page!
Chili pepper
(Capsicum annuum)
Chile's are widely used and deeply beloved in the places they are most commonly. When we think of chilies, we often think of some of the most spicy cuisines in the world -- those of Southeast Asia, China, Sub-Saharan Africa, and India. It’s easy to forget that chilies are indeed a New World food originating in South America, and that before their global travels to these areas the cultures above used other things such as mustard, wasabi, and a numbing brown pod used in Szechuan cuisine called “Szechuan pepper”. Chilies were readily adopted into all of these cuisines by the late 1700’s, which seems relatively recent when you consider their centrality to each of these cuisines and diets of their populations.If you aren't a lover of chiles, it may be because you consider them all spicy. In reality, there are so many different kinds of chillies, and while they are all closely related they are incredibly diverse in heat edibility, color, flavor, and utility.
One of my favorite mild, yet flavorful chilies, is the ancho chile commonly used in Mexican cooking. The ancho chile is a dried ripe poblano with a low heat scale. It has a rich, deep, slightly smoky flavor, and one of the many reasons I love it is that it is possible to use it in (very) large quantities to make dishes rich with the medicinal benefits of chilies without adding much, if any, heat. When I make chili or soup I will often add a half cup or more of ancho chili powder to create a rich, red gravy full of medicine.
Medicinally, chilies are used for a variety of purposes, the most common being to increase circulation and to increase the bioavailability and impact of other spices. If you have eaten spicy chilies before no one needs to tell you that they get things moving in your body as you sweat and feel the effects. The most widely used medicinal chili is undoubtedly cayenne, which is used both topically and internally. It is used topically in pharmacy to aid in local pain relief and there is limited research on its ability to reduce systemic pain. Cayenne can aide sluggish digestion and can also be used to move “stuck” things in the body - be it intestinal, respiratory, or even in women’s health.
Both research and tradition tells is that the addition of chili pepper to the diet appears to change the way we experience fullness, and even lowering the amount we eat before feeling full.
A 2013 clinical trial determined that red chili pepper and its constituent capsaicin have a positive effect on satiety (the feeling of being “full” during or after eating). In a single-blind, randomized, crossover study fifteen healthy subjects, male and female, underwent four separate 36-hour sessions in a respiratory chamber in which diet and energy expenditure were controlled. This was designed to be able to measure exactly how energy was being consumed / expended. The respiratory chamber only allowed for sedentary activities and bedtime to waking was set at eight hours. An energy balanced diet (15/30/55 protein/fat/carbohydrate) was determined based on individual basal metabolic rate. Two groups were given 100% of the energy balance and two groups were given 75% of the energy balance. Two groups received 1.03 grams of red chili pepper with each meal (3.09 grams daily, consisting of 7.68 mg capsaicin) while the other two groups were the control groups. The four crossover groups were therefore: 100% control, 100% capsaicin, 75% control, and 75% capsaicin. Participants completed a visual analog scale questionnaire during every waking hour of each session as well as before and after meals to indicate their sense of satiety, fullness, hunger, and desire to eat. On the second day a meal was provided in which participants could eat as much as they desired (ad libitum), and the leftover amount was weighed to determine how much had been consumed. The results showed that red chili pepper consumption reduced hunger and increased satiety. Not only was satiety and fullness significantly higher in the 100% capsaicin group over the 100% control group, but at the end of the first day the 75% control group’s desire to eat score was significantly higher than that of the 100% control group, while the 75% capsaicin group was comparable, suggesting that hunger has been reduced by 25% for those including red chili pepper in their diet (Jansens, Hursel, and Westerterp-Plantenga, 2014). This study would suggest that if you consume cayenne pepper you would tend to eat less and feel fuller more quickly when you eat.
Janssens, P. L., Hursel, R., & Westerterp-Plantenga, M. S. (2014). Capsaicin increases sensation of fullness in energy balance, and decreases desire to eat after dinner in negative energy balance. Appetite, 77, 46-51.
Spice Apothecary, my new book, is coming out on June 23rd!
Find out how everyday spices can be used as powerful therapeutics in creative dietary preparations. It's a colorful, gorgeous book which blends the science of spices with the delight they can bring as medicinal foods. There is tons of practical advice on using spices for medicine, clinical care strategies for specific health conditions, and lots of recipes which help you get the right dose for therapeutic use. You can find out more, order, and receive a free gift for your pre-order (from your favorite place to buy books) by visiting this page!
Thyme
(Thymus vulgaris)
The diminutive thyme plant thrives in a desert environment protected by the potent aromatic oils present in its leaves. The same oils the plant uses to ward off predators and disease can be used by the body as antimicrobial protection and defense. The flavor of this tiny leaf is anything but tiny, and it is employed in many cuisines around the world, most notably in Mediterranean cuisines and some cuisines of the Caribbean such as Jamaican. I often use thyme when I see a lot of respiratory disease around and it can be used in large doses safely. One of my favorite uses of thyme is in a gargle for sore throat. Make a simple tea or infusion of thyme and allow it to cool. Once it is cool, add some salt if you want and gargle for as long as you can, several times per-day.
Its traditional use in respiratory infections is still very much applicable today, and I’ll use thyme as a respiratory steam, throat gargle, or as food for respiratory health. All of the Mediterranean aromatic herbs have extensive antimicrobial action which is especially helpful for dealing with the respiratory system. Thyme, sage, rosemary, and oregano can all be used in similar manners and even better used together when supporting the health of the respiratory system. I find these herbs are best used when there is congestion of a possibly infectious origin or if there is active respiratory sickness.
The expectorant activity of thyme was studied in a 2006 double-blind, randomized, controlled clinical trial of 361 patients with bronchitis. Patients were assessed for both a minimum score of five points on the Bronchial Severity Scale and a minimum of ten daytime coughing episodes with an impaired ability to cough up mucus. They were then randomly assigned to an eleven-day course of either a placebo or a thyme and ivy leaf syrup taken three times per day for a total of 16.2mL per day, with the syrup containing 15% thyme leaf extract and 1.5% ivy leaf extract. The average reduction in coughing episodes for the thyme group at assessment on day 7 to 9 was 68.7% from baseline compared with only 47.6% for the placebo group, and the 50% reduction in coughing episodes was reached two days sooner with the thyme group. Furthermore, the overall regression of symptoms was faster with the thyme group than the placebo group.
Kemmerich, B., Eberhardt, R., & Stammer, H. (2006). Efficacy and tolerability of a fluid extract combination of thyme herb and ivy leaves and matched placebo in adults suffering from acute bronchitis with productive cough. Arzneimittelforschung, 56(09), 652-660.
Spices are amazing! You can find out more uses, research and information as well as beautiful images and dozens of medicinal recipes for the spices you have in your spice cabinet in Spice Apothecary (Storey Books June 23, 2020) wherever you buy books. If you preorder the book from your preferred book seller you can claim a free gift!
Spice Apothecary, my new book, is coming out on June 23rd!
Find out how everyday spices can be used as powerful therapeutics in creative dietary preparations. It's a colorful, gorgeous book which blends the science of spices with the delight they can bring as medicinal foods. There is tons of practical advice on using spices for medicine, clinical care strategies for specific health conditions, and lots of recipes which help you get the right dose for therapeutic use. You can find out more, order, and receive a free gift for your pre-order (from your favorite place to buy books) by visiting this page!
Images credited to Michael Piazza
TEXT EXCERPTED AND SLIGHTLY ADAPTED FROM SPICE APOTHECARY © BY BEVIN CLARE