Spice is Nice

When taken before, during or after a meal (mixed in a drink or used as a rub or seasoning mix, for example), cinnamon can help minimize blood sugar spikes while moderating glucose levels overall. That's consequential if you're one of the millions of people with diabetes or prediabetes. Cinnamon may help lower blood pressure, total and LDL cholesterol levels, and triglycerides, which is great news for your heart and brain. Preliminary research suggests cinnamon may play a helpful role in cognitive function, too, including potentially slowing the progression of Alzheimer's disease. 

Though prized for its impact on overall inflammation, research also shows turmeric may help ease irritable bowel syndrome (IBS) and colitis symptoms. The curcumin in turmeric may also support brain health, particularly the "clearing out" of proteins in the brain associated with an increased risk of Alzheimer's disease. Curcumin may also have antidepressant effects. Unfortunately, curcumin is poorly absorbed by the body; consuming as little as 1/20 of a teaspoon of black pepper and/or some source of fat in a meal with turmeric significantly helps aid absorption.

If you have a queasy stomach, consider ginger. It has been shown to reduce nausea and vomiting caused by motion sickness, pregnancy or chemotherapy. It can help alleviate digestive issues such as bloating and constipation by encouraging the intestinal tract to contract, which then moves food through the "pipeline." Certain substances in ginger may help ease migraine pain as well as menstrual and arthritis pain. Studies show it can help lower total and LDL blood cholesterol levels and, for some people, may turn up the body's fat-burning capabilities.

Hot pepper spices have antimicrobial and antiseptic properties, plus an ability to help maintain healthy blood pressure. Capsaicin, the primary influential substance in these spices, may offer a protective effect against certain cancers, especially stomach cancer and, to a lesser extent, esophageal, gallbladder, breast and colon cancers. Regular consumption of capsaicin may also help increase the diversity of bacteria in the gut while supporting the production of beneficial bacteria. Some research suggests capsaicin could support weight management, too, by tempering hunger, increasing metabolism and encouraging fat tissue to burn calories.