Ginger eliminates nausea, and oregano reduces stress – spices that work wonders

Spices have been used by people all over the world since ancient times, both for culinary and medicinal purposes. Scientists have found that most of them benefit general health.

In addition to adding delicious flavor to dishes, spices contain a variety of compounds that can help reduce inflammation, relieve the symptoms of certain ailments, and protect against the development of chronic diseases.

Ginger (Τζίντζερ)
Ginger is a rhizome, the horizontal underground stem of the Zingiber officinale plant. It has a pungent and spicy flavor and is commonly added to dishes such as soups, pastries, and sauces. Ginger has medicinal properties and has been used in traditional medicine systems such as Ayurveda and traditional Chinese medicine for thousands of years.

Ginger contains many biologically active compounds such as gingerols, sogaols and paradols, which have anti-inflammatory and antioxidant effect on the body. Research shows that both eating ginger and supplementing with ginger can benefit health in several ways. For example, a 2022 expert report found that eating ginger in the diet has significant positive effects on nausea, blood sugar stabilization, osteoarthritis, high blood pressure, weight management, blood lipid stabilization, and performance (biomarkers) inflammation. Try adding ginger to your diet.

Mash fresh ginger in hot water for tea, add fresh or ground ginger to your favorite recipes, including fresh juices, smoothies, pasta dishes and salad dressings.

Oregano (Ρίγανη, oregano)
Oregano belongs to the mint family or Lamiaceae, has a strong flavor and contains plant compounds, including the terpenes thymol and carvacrol, which have powerful antioxidant properties. It has been used in traditional medicine systems to treat ailments such as indigestion, coughs, diarrhea, and bronchitis.

Due to its high antioxidant content, oregano supplements can help reduce indicators (markers) of oxidative stress.

Oxidative stress occurs when molecules called reactive oxygen species overwhelm the body’s antioxidant defenses, leading to cell damage..

A 2023 study of 24 male soldiers found that participants who took 500 milligrams of oregano powder immediately after completing an intense physical fitness test had reduced markers of muscle damage and oxidative stress in the bloodand increased levels of antioxidants compared with participants taking placebo. Add fresh oregano to salads and pasta dishes, and use dried oregano to flavor sauces and grilled chicken.

Saffron
Saffron is a spice that gets its bright reddish-gold color from carotenoid compounds such as crocin and crocetin. The yolk has a slightly bitter taste and is an important ingredient in Indian and Mediterranean cuisine. The main biologically active compounds contained in saffron are crocin and crocetin, picrocrocin and the terpene safranal, which gives saffron its characteristic smell. These substances can benefit health in several ways due to their cellular protective properties.

Saffron has shown promise as a natural treatment for a variety of conditions, including depression, anxiety, heart disease, Alzheimer’s, and type 2 diabetes. It is believed that saffron increases levels of the mood-enhancing neurotransmitter serotonin in the brain, which may have a positive effect on conditions such as anxiety and depression. Saffron can be added to dishes such as risotto and seafood dishes, or taken as a supplement.

Cinnamon (Κανέλα)
Cinnamon is one of the most popular spices, and its rich, spicy flavor accompanies drinks like apple cider and baked goods like chureki, pumpkin pie, and more. This spice contains health-boosting compounds like coumarin, cinnamaldehyde, cinnamic acid and eugenol, which have powerful antioxidant and anti-inflammatory properties.

Eating cinnamon can provide significant metabolic benefits. Research has shown that people who added 1-6 grams of cinnamon per day to food for 40-90 days, observed decrease in blood sugar and lipid levels, as well as blood pressure levels. Experts recommend choosing Ceylon cinnamon or “real cinnamon”and not “thick-barked” (cassia).

About how to understand cinnamon – which is real (useful), and which is notdetailed in the material “Athenian News”.

Cardamom (Κάρδαμο)
Cardamom is a key ingredient in Indian cuisine. Often referred to as the “queen of spices,” cardamom contains active ingredients such as phenolic compounds and essential oils that have antioxidant, anti-inflammatory, arteriostatic, and anti-diabetic effects. Cardamom can provide beneficial effects on blood sugar levels, inflammatory markers and liver health. A 2018 study of 87 people with obesity and non-alcoholic fatty liver disease found that participants who took three grams of cardamom per day for three months experienced significant reductions in inflammatory markers such as tumor necrosis factor alpha (TNF-α) and interleukin -6 (IL-6), as well as a decrease in liver fat. Cardamom pairs well with both sweet and spicy flavors and can be added to dishes such as stir-fries and meat dishes.

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