Spices: History And Their Health Benefits — A Complete Guide

The history of spices is filled with wonder, quest, control, and power. They have a treasure trove of benefits that compelled physicians to use them in the treatments of several diseases. Spices always had an array of uses from food preservation, to burning incense for religious rituals. They were used for mummification, and for stuffing a variety of spices during the embalming rituals.

The demand for spices in the Roman and medieval periods shaped economies from India to Europe. The procurement of spices led to the development of international trade routes and has shaped the structure of the world economy.

Spices have a tremendous impact on our health. They have a high amount of minerals, vitamins, proteins, and fiber. They are an excellent source of antioxidants that protect our bodies against cellular damage.

In this article, I will discuss the history of some prominent spices and their important health benefits.

Health benefits of spices

Spices are power-packed with immense health benefits. They are used in negligible amounts in recipes, and remedies for reaping huge results.

Due to their healing and phenomenal properties, they are a beloved choice and a prized possession among naturopaths, herbalists, ayurvedic doctors, holistic and alternative medicine practitioners.

Studies have proven that people who consume diets cooked with a variety of herbs and spices are less likely to develop chronic diseases.

Let’s have an overview of some of the prominent features of spices.

Antimicrobial properties

Spices act on par with antibiotics and other drugs due to their strong antibacterial, antifungal, and antiseptic properties.

Clove is such an example that provides all of the above-mentioned benefits.

Garlic has been shown as a great antibiotic against MRSA infections.

Anti-inflammatory action

Spices have certain bioactive compounds that help to reduce inflammation. Chronic inflammation is the leading cause of many diseases. It has been well established that populations around the world who consume a variety of foods cooked with spices are very less likely to develop many chronic diseases.

Good for digestion

Digestive compounds aid in digestion which reduces bloating, gas, and nausea. Good digestion is vital for health as Ayurveda states: we are not what we eat, but we are what we digest.

CCF (cumin, coriander, and fennel) tea is a great stimulant for digestion, and a great aid for the body’s detoxification processes.

Maintenance of blood glucose levels

Increased levels of glucose in blood cause excessive hunger, thirst, vision problems, rapid heartbeat, and many other symptoms. Consistent levels of high Glucose can potentially cause serious health benefits.

Cinnamon has been widely recognized for its glucose-lowering effects. Cinnamon helps the body by increasing insulin sensitivity, which makes insulin more efficient at moving glucose into cells and overall reducing blood glucose levels.

Aids in weight loss

Spices help in weight loss by increasing the metabolism of our bodies. Which enhances the fat-burning process and gives us a feeling of fullness.

Some spices that help with weight loss are:

• Cumin seeds
• Ginger
• Cinnamon
• Chili peppers

Action as a carminative agent

Carminative is an agent that prevents flatulence and relieves abdominal distension. It soothes the digestive tract and relieves cramps and helps to expel gas.

Fennel, ginger, cinnamon, anise, nutmeg, carom seeds, coriander, clove, and garlic are great carminatives.

Helpful in appetite control

Chili peppers have an active compound called capsaicin, that raises body temperature. Due to its thermogenic effects, it results in increased metabolism which greatly helps in fat burn.

Heart Healthy

Spices improve heart health by reducing inflammation, which is mostly the reason for the development of arterial disease. Spices help in improving circulation, lowering blood pressure, decreasing LDL, triglycerides, and total cholesterol levels.

Good for female reproductive health

Some spices play a vital role in maintaining female reproductive health. They are:

1. Emmenagogue

This is an agent that stimulates the menstrual flow. It does so by increasing blood flow to the pelvic region.

Ginger: If regularly included in the diet, it helps with menstrual irregularities. Moreover, it greatly helps with menstrual cramps and eases pain.

2. Galactagogue

It is a substance that promotes lactation (production of milk). They help to stimulate and increase breast milk production.

Fenugreek: It is one of the most recognized galactagogues from Middle Eastern herbs and spices. Other examples include Ginger, Fennel, turmeric, etc.

3. Fertility

Another great thing about including spices in our daily lives is that they promote fertility in women, due to the presence of several health-promoting compounds in them. They help in balancing hormones and increasing immunity.

Antidepressant qualities

Spices have been observed to help in fighting depression and treating asthma. They also help in alleviating anxiety and coping with stress.

1. Cardamom

• The cardamom pods, when crushed, release a soothing aroma that helps with depression and any mental health issues.
• It is widely used in naturopathic practices for asthmatic patients. It contains flavonoids that have bronchodilatory activity, which provides relief by relaxing constricted bronchial tubes and helps in breathing easily.

2. Saffron

• It is one of the most expensive spices in the world, and researches show that along with many other health benefits it is very helpful in improving mood and treating depression.
• Studies have shown its ability to improve memory and learning abilities in addition to protecting the brain cells against oxidative stress.

Protection from free radical damage

Antioxidants help in protecting our bodies from free radical damage.

And these antioxidants, such as vitamin C, vitamin E, carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin are some of the examples that scavenge free radicals and help in repairing our bodies.

Phytochemicals found in spices such as oregano, and clove help by reducing oxidative stress and neutralizing free radicals in cells and tissues of our bodies.

For detailed benefits, here is a link to an article published in PubMed.

Immunity Booster

As mentioned above, the presence of antioxidants in spices like polyphenols, and flavonoids help in boosting and modulating the immune response.

Additionally, they are filled with antibacterial, antiviral, and antifungal properties that help to protect against respiratory problems and seasonal infections.

For more details about the benefits, check out this article.

Although there is a great range of different types of spices. Let’s discuss some popular, most researched, and acknowledged spices from Middle Eastern or Indian Cuisine.

1. Garlic

Garlic has been termed as the “Wonder Drug” and it does stand true to its reputation. Historically the oldest record of garlic use can be dated back to Egyptian papyrus to 1550 BC. Sanskrit records mention garlic use from 5000 years and Chinese from 3000 years ago.

Used by Ibn Sina

Ibn Sina in his book al-Qānūn fī al-Ṭibb mentioned garlic as a helpful substance for the treatment of a variety of ailments such as toothache, constipation, hypertension, diarrhea, dysentery, infectious diseases, gynecological issues, and snake bites.

There is extensive evidence that supports the therapeutic and preventative importance of garlic.

Nutritional Profile

Garlic is a brilliant source of Vitamin B6, with a good amount of selenium, manganese and vitamin C, and minerals such as potassium, calcium copper, and iron.

Ayurvedic importance

Onions and garlic are considered as blood purifiers in Ayurveda.

It is used as a heart medicine, since it lowers blood pressure, prevents cell damage, and regulates cholesterol levels.

The benefits of garlic are mainly attributed to its:

1. Cardiovascular health

Due to its blood-thinning properties, by lowering high Blood pressure, and reducing cholesterol.

2. Antimicrobial effect

• It has potent effects against microorganisms such as viruses, fungi, and parasites, which can even treat resistant and hazardous strains of bacteria, such as MRSA and Anthrax.
• It was even used by Russians in WW2 after they ran out of their stock of antibiotics, and since then it has been named “Russian penicillin”.

3. Hepatoprotective properties

It detoxifies free radicals in the liver and boosts glutathione — the master antioxidant and also reduces AST (aspartate aminotransferase) and ALT (Alanine transaminase) enzymes.

4. Arthritis

Garlic has strong anti-inflammatory properties it helps to treat arthritis and bone problems. It contains diallyl disulfide, an anti-inflammatory compound that reduces the effects of pro-inflammatory cytokines.

5. Immunity

It detoxifies chemicals out of our systems and strengthens our immunity.

Due to garlic’s antioxidants, it helps our bodies against oxidative damage and helps in cancer treatment.

How to use

Consume it in a variety of ways from chutneys to tarkaas, and pickles.

Garlic should be pure, organic, and locally sourced.

To get its maximum health benefits either crush or chop it in smaller bits to activate allicin.

To fight cold and flu symptoms, take it earlier at the beginning of winter.

2. Ginger

In Ayurvedic treatments, ginger was considered as “the universal medicine” because it not only helped with digestion but alleviated pain, improved circulation, reduced inflammation, strengthened the heart, provided warmth to the body, and acted as a carminative. It is also loved among herbalists for its variety of applications.

Health benefits of Ginger

Among other spices it is one of the top spices that is used to treat several health problems. From cooking to helping women with reproductive health, treating seasonal flu, and boosting immunity to name a few.

GI Stress

If you are suffering from nausea or an upset stomach. Use it as a tea with peppermint, fennel, and lemon.

Digestion

Good digestion is essential for our bodies to absorb nutrients, vitamins, and minerals.

Ginger increases the Agni or ‘digestive fire’, which helps in better breakdown and assimilation of food. It also stimulates saliva, bile, and gastric enzymes that enhance digestion.

It’s a rejuvenating herb or as Ayurveda calls a “Rasayana.”

Oftentimes poor digestion leads to bloating, gas, acid reflux, and painful cramps. Ginger helps to alleviate these troubles by releasing more bile production from the liver.

Emmenagogue

It is considered an emmenagogue. It is great for reproductive health.

By regularly including ginger in the diet it helps with menstrual irregularities. It takes the edge off of pain and eases cramps by improving blood flow in the pelvic region.

Lowers blood sugar levels

It lowers blood sugar levels and prevents heart problems. Ginger contains “gingerol” that lowers inflammation in the body.

Helps with respiratory problems

Its warming nature acts as an expectorant and thus helps with breathing problems.

The antibacterial properties help ward off infections. It can also soothe a sore throat in winter.

3. Cumin Seeds

Cumin has been regarded as “the king of condiments” by Roman Naturalist Pliny the Elder.

Ayurveda regards cumin seeds with immense value, in particular for digestive disorders. They are used in a variety of problems such as bloating, gas, indigestion, IBS, spasms, and chronic dyspepsia.

Nutritional value

The nutritional profile of cumin seeds is abundant in fat, protein, and dietary fiber. These are rich in B vitamins, E, and many other minerals, particularly iron.

Cumin seeds are incorporated in different cuisines for their distinctive aroma, in traditional medicine to treat an umbrella of diseases.

Benefits of cumin seeds

Cumin seeds help to:

• Speed up the metabolism which improves digestion. Improved metabolism results in faster burning of calories.
• Regulates blood sugar levels, by stimulating insulin production, and they also lower total cholesterol levels.
• Rich antioxidants control free radical damage and reduce inflammation which is the leading cause of chronic diseases and even cancer.
• Certain components like thymol, aldehyde, and phosphorus act as detoxifying agents. Jeera water can also help bile production and improve the health of the liver.
• Vit E helps in the maintenance of healthy eyes, and skin. It acts as an antioxidant and protects against nerve and muscle problems.
• Including spices in meals following traditional recipes enhances the flavor of food. Moreover, it improves the availability of nutritional supplements.

4. Cardamom

Cardamom “the queen of spices” is one of the most expensive and highly prized spices in the world, native to the Western Ghats of Southern India, and belongs to the family of ginger. Since Egyptian times it’s been used for its medicinal value, they chewed it to freshen their breath, a practice still in use today. The Greeks and Romans used it for making perfumes and aromatic oils.

Nutritional value

Packed with vitamins and minerals it has an abundance of anti-tumorigenic compounds (indoles and cineole) that destroy free radicals. It is low in carbohydrates and rich in vitamin C, iron, calcium, magnesium, vitamin B6 and fiber.

Benefits of cardamom

Middle Eastern and Indian cuisines have incorporated cardamom in a variety of cooking items from curries to desserts and drinks. Due to its carminative nature, it stimulates digestion and eases gastric troubles by greatly reducing gas, acidity, heartburn, and bloating.

• The phytochemicals in cardamom have antioxidant and anti-inflammatory effects on health.
• Its antimicrobial effects can fight several strains of bacteria and fungal infections.
• Each helps in regulating blood pressure and alleviating troubled breathing. In studies, it was observed that regular consumption of 1–1.5 gms of cardamom seeds, consumed twice a day for 3 months had a gradual decrease in overall blood pressure.
• Studies have shown its effects on weight loss, type 2 diabetes, and lower levels of C-reactive protein in the body.
• In Ayurvedic medicine, it is also used for liver health. It improves markers of liver health of those suffering from NAFLD (nonalcoholic fatty liver disease).
• It helps in increasing airflow to the lungs and thereby improves breathing. In aromatherapy, it offers a strong odor that helps the body for higher oxygen uptake.
• Vitamin B6 and a host of other neuroprotective agents and phytonutrients protect brain cells from free radical damage and chronic illnesses such as Alzheimer’s and dementia.
• The powerful aroma of cardamom helps in uplifting the mood, improving memory and concentration. It also helps in alleviating anxiety and depression.

5. Cinnamon

Cinnamon is termed “the world’s oldest spice” and it has been traded since before the 1500s. It was worth its weight in gold and ivory and considered a gift for kings due to its wide range of applications. It’s mentioned in the Bible, Egyptians used it for both culinary and medicinal (embalming) purposes and Romans in anointing oils. In the Middle Ages, physicians used it for cold, cough, and throat problems.

Benefits of cinnamon

• The prominent smell and flavor of cinnamon comes from cinnamaldehyde, which is responsible for its strong effects on health and metabolism.
• It is loaded with antioxidants (polyphenols) which make it leave behind many spices, even garlic and oregano.
• It offers protection against oxidative stress, helps in aging brain diseases such as Alzheimer’s and dementia.
• It is useful in insulin resistance, lowers blood sugar levels, and helps to control other conditions of metabolic syndrome.
• Its potent anti-inflammatory effect reduces chronic inflammation, inhibits cancer growth, causes apoptosis, and acts as a strong activator of detoxifying enzymes in the colon.
• Cinnamon extracts are observed to help against HIV, a disease that weakens the immune system.

6. Fennel Seeds

Pliny the Elder believed serpents rubbed against fennel to improve their eyesight while shedding their skin and so he had used it in several remedies. Fennel was a staple in the palace of King Edward I of England. Egyptians used it as food and medicine. In the Middle Ages, it was used to ward off evil spirits.

Benefits of fennel seeds

Fennel seeds are a versatile spice used from cooking meat to adding in stews and sauces. Its seeds contain phytoestrogens which regulate hormonal balance in women. A well-known herbal galactagogue (a substance to promote breast milk production).

Its seeds are low in calories and abundant in nutrients.

• It contains minerals, like calcium, magnesium, and potassium which are essential for a healthy heart and blood pressure regulation.
• It has vitamin B6, needed for energy metabolism and the central nervous system.
• Rich in vitamin A, which is essential for good vision and eyesight. In Ayurvedic and naturopathic medicine it is used to treat poor eyesight.
• The fiber content helps to remove toxins from the body and purifies the blood.
• The active ingredient in fennel seeds is anethole which gives them their antimicrobial effect and beneficial characteristics.
• It prevents gassiness and aids in digestion.
• Reduces inflammation and soothes swelling of the intestines.
• The antifungal activity protects against Candida albicans.
• Powerful against free radical damage and protects against breast, skin, and stomach cancers.
• Drinking fennel tea regularly helps in several ways. It acts as a diuretic and reduces water retention, removes toxins, and stimulates perspiration. It also keeps PCOS and hypothyroidism at bay.

7. Black Pepper

Black pepper, the “king of spices”, was once so precious that it was considered black gold. It revolutionized trade, and its procurement played a key role in globalization. It led Vasco de Gama to travel around the world to discover the land of mystery, where spices were abundant and prices were meager. This quest is marred with bloodshed, wars, and colonialism.

Benefits of black pepper

Black peppercorns are a versatile spice. In Ayurveda, it has been used for its healing and balancing effects.

The great thing about pepper is that it enhances the bioavailability of other nutrients. A popular example is curcumin the active ingredient in turmeric. Plus, it helps with the absorption of B vitamins, beta carotene, and selenium.

• Some lentils and the cabbage family tend to aggravate Vata in the body. Adding black pepper while cooking different dishes helps to balance the composition.
• Piperine is the active ingredient responsible for its many health benefits.
• It is rich in antioxidants that prevent free radical damage in the body.
• It prevents gas due to its carminative action.
• The thermogenic effects of black pepper increase metabolism and aid in weight loss.
• Combined with turmeric it gives potent anti-inflammatory benefits and reduces pains in the body.
• Beneficial for colds and coughs, if consumed in the form of tea with honey and ginger.
• Its vasodilating effects increase blood flow through veins and arteries and bring more oxygen to muscles, lungs, and the brain.

Small peppercorns but mighty!

Conclusion

Our health is governed by many different factors. One of those factors is food. And spices are one strong entity that is power-packed with an abundance of health benefits. Their uses and benefits are recorded throughout history.

So, to possess optimal health the inclusion of spices in an optimal ratio to our meals is essential. Studies have shown results of fewer diseases, cardiac problems, digestive issues, and low immunity in populations around the world who consume spices in their daily lives.