TURMERIC, CINNAMON, BLACK PEPPER OR CORIANDER: WHICH IS THE BEST SPICE FOR YOUR HEALTH?
Explore the health benefits of turmeric, black pepper, cinnamon, and coriander. (Source: Freepik)
In the culinary world, spices are not just aromatic additives but also powerful agents with a plethora of health benefits. From enhancing flavours to promoting overall well-being, spices have been integral to traditional cuisines worldwide. However, like any ingredient, they come with both advantages and drawbacks, making it crucial to understand their role in our diets. Recently, nutritionist Apurwa Agarwal listed down some of the most potent spices in an Instagram post.
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Turmeric aka haldi
Dr Priyanka Rohatgi, chief nutritionist at Apollo Hospitals, told indianexpress.com that turmeric contains the powerful antioxidant curcumin, which provides anti-inflammatory and antimicrobial properties. "Research shows turmeric can help treat arthritis, digestive issues, and cardiovascular disease. The vibrant yellow pigment may also protect brain function," she added.
Additionally, Dr Sangeeta Tiwari, clinical Nutritionist, Artemis Lite, NFC, Delhi, said that some studies also suggest that turmeric may have anticancer properties, potentially hampering the growth of cancer cells and even enhancing the effectiveness of chemotherapy.
However, she pointed out that turmeric at high doses or over long periods could potentially worsen existing kidney or gallbladder problems in some individuals. Additionally, those with blood clotting conditions require medical guidance before consuming curcumin.
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Black pepper aka kaali mirch
Dr Rohatgi explained that black pepper -- the 'King of Spices' -- not only has antioxidant and antibacterial properties but also aids nutrient absorption and enhances curcumin bioavailability. Adding to this, it helps the secretion of digestive enzymes.
Despite these benefits, Dr Tiwari said that its excess consumption may lead to gastrointestinal discomfort in some people, like heartburn or irritation. Furthermore, people with certain gastrointestinal conditions like gastroesophageal reflux disease (GERD) may need to limit their intake to avoid exacerbating symptoms.
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Cinnamon aka dalchini
Since potent antioxidant, anti-inflammatory, and antimicrobial properties are present in cinnamon, Dr Rohatgi said that it lowers heart disease risk factors such as high blood pressure, glucose, and LDL cholesterol.
However, Dr Tiwari said that consuming large amounts of cinnamon, especially the Cassia variety, which contains high levels of coumarin, may pose risks, including liver damage. Therefore, she suggests consuming cinnamon in moderate amounts and choose Ceylon cinnamon whenever possible, as it has lower coumarin content.
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Coriander aka dhaniya
Coriander leaves and seeds alleviate digestive discomfort, improve cholesterol levels, and enhance immunity partly through rich antioxidant content, said Dr Rohatgi.
However, she explained that topical or respiratory allergic reactions can occur. It may also mildly reduce blood sugar, so dosage may need adjustment if an individual is taking diabetes medication.
Which one is the best for your health?
As long as kidney or gallbladder problems are absent, turmeric is extremely safe and beneficial for most people. (Source: Freepik)
According to Dr Rohatgi, turmeric is arguably one of the most powerful medicinal spices due to the incredible antioxidant and anti-inflammatory activity of its curcumin compounds. "As long as kidney or gallbladder problems are absent, turmeric is extremely safe and beneficial for most people."
Cinnamon also flaunts robust qualities, said Dr Rohatgi, explaining that it lowers blood sugar, improves cholesterol markers, enhances immunity, and reduces chronic inflammation associated with nearly every disease. "With mindful cassia cinnamon intake, hepatotoxic risks are largely minimal," she added.
Beyond the individual spices, experts recommend synergistic approaches. "Pairing black pepper's bioenhancer properties with anti-inflammatory, immune-boosting turmeric, and diabetes-fighting cinnamon offers advantages of all three spices in one powerful punch. Coriander also harmonises well for additional digestive and antioxidant support," Dr Rohatgi said.
She recommends focusing on variety and moderation to safely extract optimal wellness from spices. "Leveraging spices' innate healing gifts through inclusive, evidence-based combinations may elicit the greatest health protections and benefits over any single spice alone."
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2024-03-06T05:22:52Z dg43tfdfdgfd