Fall Spices Can Deliver Big Health Benefits, From Weight Loss to Better Blood Sugar Control
They're not just for baking—learn how using spices topically can help too
The secret to waking up each day feeling amazing? Enjoying your favorite fall spices more often! (Pumpkin spice latté, anyone?) Research shows the seasonings we love can do double-duty: They satisfy your taste buds while reducing inflammation, curbing your risk of type 2 diabetes, balancing your blood sugar levels and so much more. So whether you love putting cayenne peppers in your favorite soup or sprinkling cinnamon over a bowl of warm oatmeal, here’s how you can reap the health benefits of your favorite herbs and spices.
8 health benefits of fall spices
Good news: Even small amounts of your favorite seasonings can deliver powerful health effects. And you don’t always need to consume spicy foods to get the perks, research shows. Read on to see the kitchen staples that can improve your health, mood, sleep and more.
Woman's World Answers
Cinnamon boosts heart health
You’re three times more likely to stay active and independent well into your 90s if you keep your heart and arteries healthy. And cinnamon can help! University of Tennessee researchers say that this nutrient-rich spice helps balance blood pressure, cholesterol and triglycerides, nourishes heart tissues and prevents plaque buildup in arteries. Work 1/2 tsp. of cinnamon into your daily diet and experts say your heart could be beating more strongly and you could feel more vibrant and energetic in as little as two weeks.
Black pepper lowers cholesterol
Sprinkling black pepper onto a heavy meal helps block absorption of artery-clogging low-density lipoprotein (LDL) cholesterol. Plus it can reduce blood stickiness so clots are less likely to form, report scientists in the journal Molecules. Tip: Add 1/4 tsp. pepper to a batch of chocolate brownies to give them a richer flavor—you won’t even taste the pepper itself!
Turmeric aids weight loss
If it seems like your waistline has been expanding—and your usual go-to methods to shed unwanted pounds aren’t working—you can blame hormone fluxes and metabolism slowdowns that come with age.
Luckily, adding turmeric (the spice used in curry dishes) to your daily diet can do wonders for your waistline. It contains a compound called curcumin, which a study in the journal Drug Research found helps people lose more than six times as much body fat and more than seven times as much belly fat over eight weeks than those who don’t eat the spice. Stir a teaspoon into soups and sauces daily to see weight-loss results. (Discover more foods that burn belly fat.)
Cardamom wards off gum disease
The secret to fresh breath and healthy teeth and gums? Rinsing with cardamom water each time you brush. Cardamom gets its light, citrusy aroma from a compound called 1,8-cineole that destroys dozens of different bacteria on contact, including the troublesome germs that cause bad breath, cavities and gum disease, a Canadian study reveals. To make your own rinse, combine 1 cup of water and 6 lightly-crushed cardamom pods in a small saucepan. Gently boil for 15 minutes, then strain. Refrigerate the rinse between uses.
Nut lifts your mood
It’s easy to feel gloomy when the days are cold and the skies are dreary. Thankfully, breathing in the comforting aroma of nutmeg can cheer you up in minutes, plus help prevent the winter doldrums if you do it daily. Brazilian researchers credit myristicin, a sweet-smelling nutmeg compound that soaks easily into brain cells and prompts the release of the happiness hormone serotonin. To get the beneficial effects, infuse your home with this lovely scent by gently simmering 1 tsp. ground nutmeg in 2 cups of water on the stove.
Ginger deepens sleep
A warm bath is a great way to relax at the end of a long day. And adding ginger to your tub could be the key to drifting off quickly and sleeping more soundly. Indonesian researchers explain that ginger compounds called gingerols and shogaols spur the release of GABA, a soothing neurotransmitter that helps you feel calm, content and ready to snooze in minutes.
To do: Simmer ½ cup grated ginger in a nonstick pot or saucepan (such as GreenPan Reserve Pro) filled with 2 cups of water for 20 minutes. Then strain the mixture and add the liquid to your evening bath.
Clove revs immunity
If a cold or other viral illness is dragging you down, inhaling clove-scented steam could reduce your symptoms in minutes and fast-track your recovery if you do it daily, say Italian scientists. Credit goes to eugenol, a clove compound that blocks the growth of viruses and bacteria, relieves sinus congestion, soothes a sore throat and opens your airway, thanks to its anti-inflammatory effects.
Simply combine 10 cloves and 2 cups of water in a pot; bring to a boil, then take off the heat. Lean over the pot a safe distance away with a towel draped over your head, then breathe in the steam for five minutes.
Chili peppers boost longevity
Cayenne, chili powder, red pepper flakes…eating spicy foods a few times weekly could lower your risk of life-shortening conditions such as heart disease, stroke, diabetes and cancer. Cleveland Clinic researchers found that capsaicin (the compound that gives peppers their heat) switches on genes that improve blood glucose control, reduce tissue inflammation, prevent blood clots and energize cancer-fighting immune cells.
Tip: If a dish is too spicy, you can dial down the burning sensation (without losing the health benefits) by adding a little sour cream, sugar or an acid like lemon juice.
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