The Vitality monthly newsletter is a publication of Heart and Soul Fitness incorporated. This newsletter is designed to present pertinent health and fitness information to enhance your mind and your body.

Spice for Life

Eating a nutrient dense, high fiber, low in saturated fat, vitamin-rich diet is a daunting challenge for the most determined health-seeker. Ideally, we should have a plethora of pesticide-free, color-varied fruits and vegetables, buy non-farm raised, seaweed-fed fish, and consume antibiotic-free meat that has not been overfed with grain, all while finding the time to exercise regularly and sleep abundantly. In order to achieve optimal health, we must utilize all of the resources at our disposal; capitalizing on the many benefits of spices is a relatively simple way to boost our health profile.

Cinnamon, a common household spice, is currently being studied for its potential to lower blood glucose and increase insulin sensitivity. One study involving diabetic mice found that cinnamon lowered blood glucose, total cholesterol, and triglyceride levels (Blevins, Leyva, Brown, Wright, Scofield, & Aston, 2007). Additional research has revealed an anti-proliferative effect on colon cancer cells exposed to the phytochemicals derived from cinnamon, red grapes, and pepper (Duesse, Heuertz, & Ezekiel, 2008). Another study found that the odor of cinnamon—as well as peppermint—enhanced alertness, decreased temporal demand, and decreased frustration when participants were exposed to a prolonged driving task (Raudenbush, Grayhem, Sears, & Wilson, 2009). Further research is necessary to determine what amount of cinnamon may be tolerated for optimal results.

Another well-researched spice, turmeric, belongs to the ginger family, and is often found in curry powder. Curcumin is a component of turmeric that gives the spice its yellow color and has been used for centuries in India as a spice and food preservative. Curcumin has been studied to assess its antioxidant, anti-inflammatory, antiviral, and antifungal properties (Chain ani-wu, 2003). In these reviewed studies, subjects were given upwards of 8000 mg of curcumin per day with no evident toxicity. The studies showed that inflammation was inhibited by curcumin. The anti-inflammatory properties may be useful as an anti-cancer mechanism or for the alleviation of arthritis symptoms. “Curcumin has also demonstrated potent antioxidant activity, which has led to consideration of a possible protective role against Alzheimer's disease” (Good Food, Good Flavor, 2008, p.4).

Ginger, like turmeric, has antioxidant and anti-inflammatory properties that may be useful in reducing the risk of cancer and alleviating some symptoms of arthritis. A recent study investigated the effects of ginger on tumor cell growth in ovarian cells in vitro (Rhode et al., 2007). The results showed a profound decrease in cancer growth in the ginger-treated cells. The researchers concluded that ginger may have potential for the treatment, and possibly the prevention, of ovarian cancer. In addition, ginger contains potent digestive enzymes that are thought to balance the digestive system. “Ginger kills parasites and inhibits gut pathogens while it encourages beneficial flora” (Klotter, 2009, p. 307).

It is important to not underestimate the benefits of proper nutrition—second to quitting smoking, a healthful diet is the most effective way to reduce the risk of certain types of cancer (Acreman, 2007). Add spices to your diet and easily include another weapon in your arsenal against lifestyle diseases.

Acreman, S. (2007). Reality check. Cancer Nursing Practice,6(2),7-8.

Chain ani-wu, N. (2003). Safety and anti-inflammatory activity of curcumin: A component of turmeric. The Journal of Alternative and Complementary Medicine, 9(1), 161-168.

Duessel, S., Heuertz, R. & Ezekiel, U. (2008). Growth inhabitation of human colon cancer cells by plant compounds. Clinical Laboratory Science, 21(3), 151-158.

Good food, good Flavor, good health: Blending the benefits of flavor and health through herbs and Spices. (2008, March/April). Food Insight, 1-4.

Klotter, J.(2009). The many benefits of ginger. Townsend Letter, Feb/March, 45.

Leyva, M., Brown, J., Wright, J., Scofield, R.,& Aston, C.(2007). Effects of cinnamon on glucose and lipid levels in non-insulin dependent type 2 diabetes. Diabetes Care, 30(9), 2236-2237.

Raudenbush, B., Grayhem, R., Sears, T.,& Wilson , I. (2009). Effects of peppermint and cinnamon odor administration on simulated driving alertness, mood, and workload. North American Journal of Psychology, 11(2), 245-256.

Rhode, J., Fogoros, S.,Zick, S., Wahl, H., Griffith, K., Huang, J., et al. (2007).Ginger inhibits cell growth and modulates angiogenic factors in ovarian cancer cells. BMC Complementary and Alternative Medicine,7, 44.