Antioxidant-rich antioxidant-rich herbs -
For example, in the May issue of the American Journal of Clinical Nutrition , Zhaoping and colleagues reported that adding a polyphenol-rich spice mixture notably containing rosmarinic acid from oregano to hamburger meat before cooking reduced the formation and absorption of malondialdehyde, a naturally occurring by-product of lipid peroxidation thought to cause changes to DNA and promote cancer.
A similar study by Smith and colleagues of Kansas State University, published in the issue of the Journal of Food Science, drew parallel conclusions regarding the power of antioxidant herbs and spices to reduce harmful meat by-products. The findings suggested that commonly available, spice-containing marinades can be effective inhibitors of heterocyclic amine HCA formation and lessen exposure to some of the carcinogens formed during grilling.
The National Cancer Institute NCI defines HCAs as chemicals formed when muscle meat, such as beef, pork, poultry, and even fish, is cooked using high-temperature methods such as pan frying or grilling directly over an open flame. More specifically, HCAs are formed when amino acids, sugars, and creatinine react at high temperatures.
The potential for antioxidant herbs and spices to reduce or prevent the formation of HCAs during the cooking of meat at high temperatures is important because epidemiologic studies have found that high consumption of well-done, fried, or barbecued meats, which are the only foods that contain significant amounts of HCAs, is associated with a higher risk of cancer of the colon, pancreas, and prostate.
The power of antioxidant herbs and spices to inhibit the formation of HCAs during the cooking of meat was further demonstrated by the Puangsombat and Smith study reported in the March issue of the Journal of Food Science , showing that constituents of rosemary extract—rosmarinic acid, camasol, and carnosic acid—may behave synergistically to inhibit the formation of HCAs.
The same researchers later supplemented their previous studies involving rosemary and analyzed HCA formation in the presence of five Asian spices: turmeric, cumin, coriander, and lesser-known galangal and fingerrot.
The HCA levels in fried beef patties containing the Asian spices were compared with fried beef patties containing rosemary. Puangsombat and colleagues reported in the October issue of the Journal of Food Science that all five of the Asian spices significantly decreased HCA formation; however, only turmeric and fingerroot were found to be as effective as rosemary in reducing its development.
In addition to inhibiting the formation of potentially carcinogenic by-products, antioxidant herbs and spices may prove beneficial in the prevention and treatment of other diseases.
Extracts of cinnamon and clove have been shown to potentially treat diseases such as hyperlipidemia and diabetes, according to an animal study by Jin and Cho published in the July issue of Food and Chemical Toxocology.
When compared with ground pepper, rosemary, and ginger, the spices cinnamon and clove demonstrated the strongest antiglycation and antioxidant activity as well as the strongest inhibition of activity against LDL oxidation. Participants had the lowest increase in body weight and the strongest antioxidant activity following five weeks on a high-cholesterol diet.
These findings suggest constituents of cinnamon and clove may lower the risk of developing atherosclerosis and diabetes.
Bioavailability of Antioxidants Determining the level of antioxidants various herbs and spices contain, as well as how well our bodies absorb these antioxidants during digestion, is yet another area of ongoing scientific investigation.
Daly and colleagues addressed this subject in the June issue of Plant Foods for Human Nutrition. Their study analyzed the content of carotenoids—naturally occurring plant pigments with antioxidant properties, such as beta-carotene, beta-cryptoxanthin, and lutein and zeaxanthin—in the herbs basil, coriander, dill, mint, parsley, rosemary, sage, and tarragon.
Daly and colleagues also studied the bioavailability of the carotenoids in these herbs, which they defined as the amount of carotenoids transferred to micelles after digestion when compared with the original amount present in the food. Basil and coriander contained the highest levels of the carotenoids beta-carotene and beta-cryptoxanthin as well as lutein and zeaxanthin.
Counseling Patients Armed with the latest research on antioxidants in foods and herbs and spices, dietitians will want to encourage clients to boost their intake of these disease-fighting nutrients.
The following strategies can help. RDs should continue to encourage patients to consume antioxidant-rich foods, including fresh fruits, vegetables, herbs, spices, berries, and whole grains, as part of a healthful diet.
However, further scientific research is needed for RDs to make clinical recommendations to patients regarding the protective health effects of specific herbs and spices related to disease prevention.
Whatever you like, the key is to consume a variety, just as we recommend with fruits and vegetables. While dietitians may not have ample evidence to recommend herbs and spices to provide specific health benefits, they can recommend them as healthful substitutions for ingredients such as salt, fat, and sugar.
Experts agree that seasoning food with herbs and spices not only enhances the flavor and aroma of food but also prevents negative health risks.
Moore encourages dietitians to become familiar with the culinary uses and antioxidant content of various herbs and spices, as this is an area of opportunity for them to educate patients.
But for the convenience factor, dried herbs and spices are perfectly fine. Oregano displayed the highest antioxidant content of all the herbs tested in both dry and fresh forms. The researchers concluded that processed herbs contribute significant amounts of antioxidant compounds to the diet.
The use of the antioxidant-rich herbs and spices discussed in this article is an accessible and convenient strategy for patients to achieve such an increase in their daily diets.
Learning Objectives After participating in this continuing education activity, nutrition professionals should be able to:.
Examine the mechanism by which antioxidants are believed to protect the body from free radical damage. Provide guidance to clients regarding the use of antioxidant-rich herbs and spices in cooking. Examination 1. Onion powder b. Oregano c. Turmeric d. In nature, antioxidants protect living organisms from oxidative damage.
True b. According to the National Cancer Institute, which statement concerning heterocyclic amines HCAs is false? They are formed when amino acids, sugars, and creatinine react at high temperatures. They are found in significant amounts in plant-based foods cooked with at high temperatures.
Pan frying or grilling meat directly over an open flame may promote their formation. Fish, when cooked at high temperatures, may form HCAs. Malondialdehyde is a by-product of lipid peroxidation that alters DNA and may cause cancer. Rosmarinic acid b. Thymerisol c. Curcumin d.
Which herb is reported to contain humalogs of vitamin E? Clove b. When counseling patients, appropriate recommendations regarding the use of herbs and spices may include which of the following?
Liberally consume a wide variety of herbs and spices, as many are high in antioxidant content. Do not discontinue the use of a prescribed medication in favor of using a specific herb or spice to treat a medical condition.
Use herbs and spices as substitutions for less healthful additives such as fat, sugar, and salt. All of the above. Research has suggested which of the following constituents may inhibit expression of a gene that causes breast cancer?
Curcumin b. Cinnamaldehyde c. Gingerol d. Rosmarinic Acid. Fingerroot and clove b. Cinnamon and clove c. Garlic and paprika d. Cumin and oregano. According to a study by Henning and colleagues, processed herbs may contribute significant amounts of antioxidants to the diet.
References 1. Top dried and fresh herbs and spices for antioxidants. Eating Well. Antioxidants and cancer prevention: fact sheet. National Cancer Institute website. Antioxidant comparisons of spices and foods: the 50 foods ranked highest in antioxidant compounds gram for gram.
McCormick Science Institute website. Learn about 12 spices and herbs used in US cuisine. Viuda-Martos M, Ruiz Navajas Y, Sánchez Zapata E, Fernández-López J, Pérez-Álvarez JA.
Antioxidant activity of essential oils of five spice plants widely used in a Mediterranean diet. Flavour Fragr J.
Singletary K. MSI funded paper: potential health benefits of oregano. Kundu JK, Na HK, Surh YJ. Ginger-derived phenolic substances with cancer preventive and therapeutic potential. Forum Nutr. Boga M, Hacibekiroglu I, Kolak U. Antioxidant and anticholinesterase activities of eleven edible plants.
Pharm Biol. Kim SR, Park HJ, Bae YH, et al. All of which add up to an impressive ORAC score. Cinnamon is a spice that transcends cultural norms when it comes to cuisine. You can find it in all types of food around the world ranging from apple pie to aromatic basmati rice.
Turmeric, without a doubt, stands as one of the most beneficial natural substances on the planet. High quality, organic turmeric is rich in a compound called curcumin.
Curcumin is a powerful antioxidant that also boasts a long list of health benefits. Add this golden spice to rice dishes, or mix into a superfood smoothie see recipe to help fight temporary inflammation following a tough workout.
Vanilla bean contains compounds like 4-hydroxybenzyl alcohol and 4-hydroxymethoxybenzyl alcohol. Cumin is an aromatic spice made from the powdered seeds of the cumin plant. You may know it from Mexican or Middle Eastern recipes. Parsley is becoming an increasingly popular herb for both its bright flavor and health benefits when juiced.
Like most of the herbs mentioned here, many of the benefits of parsley are due to its antioxidant effects. One study by the Institute of Food Safety and Toxicology , for example, found that adults who consumed parsley had significant reductions of oxidative stress in the body, showing it works well as an antioxidant Basil is a popular herb with a fragrant flavor that brings pesto to life.
It contains two water-soluble flavonoid antioxidants called orientin and viceninare. In addition to their ability to protect your body from free radicals, they have anti-aging, anti-inflammatory, and antibacterial properties Basil is a perfect companion to tomato dishes pasta or pizza and even complements fresh fruits such as watermelon for a healthy treat.
But the benefits go well beyond digestive health. Ginger contains a beneficial phytochemical called gingerol which exerts a wide range of beneficial effects including its anti-inflammatory and antioxidant effects Consider adding ginger to stir fry recipes, marinades, or salad dressings to take advantage of its sweet spicy flavor and antioxidant content.
Thyme is another culinary herb that possesses an impressive set of benefits, including its anti-microbial ability which may protect against food-borne bacteria and illness Skip to content. JOIN US! Select Currency. Select Language. My Account. Top 12 Antioxidant Herbs for Better Health.
Sprinkle these herbs on your favorite dishes for added flavor, or add to salads and smoothies for an extra superfood boost. Clove [ORAC ,] Clove is a common spice made from dried flower buds. Oregano [ORAC ,] Oregano is a popular herb used to flavor pasta sauces, pizza, roasted vegetables, and countless other dishes.
Rosemary [ORAC ,] Rosemary is a fragrant evergreen herb often used in Mediterranean cuisine. Cinnamon [ORAC ,] Cinnamon is a spice that transcends cultural norms when it comes to cuisine. Turmeric [ORAC ,] Turmeric, without a doubt, stands as one of the most beneficial natural substances on the planet.
Cumin [ORAC 76,] Cumin is an aromatic spice made from the powdered seeds of the cumin plant.
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