Boost your food and health with herbs, spices

Fresh herbs and spices are great alternatives for seasoning meat, vegetables and special dishes instead of salt. Salt contains the mineral sodium (Na), which is important for many body functions, such as nerve impulses and muscle contraction. Sodium is only needed in small quantities and is found naturally in foods.

By adding salt to meals or by eating processed foods, Americans are adding sodium to their diets. This may increase the risk of osteoporosis in women and be a factor involved in the development of high blood pressure or hypertension. Hypertension then can lead to developing cardiovascular disease.

So, “Introducing herbs and spices while gradually cutting back on salt may make it easier to reduce sodium in your diet,” said Nicola McKeown, Ph.D., an associate professor at Tufts’ Friedman School of Nutrition Science and Policy.

Another win-win for using herbs and spices is that they contain more than 2,000 different phytochemicals. The predominant chemical in herbs and spices, polyphenol, may have anti-inflammatory, anti-cancer and other potential benefits for health.

However, because herbs and spices are only used in limited amounts as a seasoning, only a small amount of polyphenols will be introduced into the diet. Therefore, the polyphenols and other phytochemicals received from herbs and spices should be considered a complement to polyphenol-rich foods, such as vegetables and fruits, like broccoli or blueberries.

Herbs are actually a separate category of seasoning, even though they are often talked about together. Herbs, such as parsley, rosemary, thyme, dill, basil, mint and oregano, come from the leafy part of the plant with non-woody stems. Herbs can be bought fresh or dried and are usually used in larger amounts.

Spices are dried as whole or ground parts of either a woody or non-woody plant. Also, spices tend to have a stronger flavor. Spices include ginger, turmeric, capers, cloves, saffron, peppercorns, allspice, cumin and cinnamon.

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