7 Spices and Herbs that are Great for Your Diet

Getting your hands dirty in the kitchen can be a great way to make something highly nutritious, full of the right things to eat, and tasty. To turn good ingredients into good food, you might find yourself turning to the spice rack. It isn't often that we think of the contents of a spice rack as a good source of different nutrients, but in fact, there is plenty in the average kitchen cupboard that can change the flavour and nutritional balance of a meal. This blog will give you the facts about some of the common spices we use in cooking.

 

You'll find some things in common with all herbs and spices that come in dried, ground or powdered form. They are extremely low in fat, sodium free and they contain no protein. This means that the secrets that a lot of them hold are healthy ones, centred around vitamin and mineral content.

 

1. Basil

 

Basil is a dried leaf, often cut into small pieces and sprinkled into dished during cooking for its herbal flavour. In addition to adding flavour, it is a great source of addition vitamin K, with a teaspoon adding 27% of your RDA. Vitamin K is great for strong bones and blood clotting.

 

2. Chilli Powder

 

Chilli powder is made from finely ground dried chilli and is available in different levels of heat. The heat is caused by capsaicin which has been found to promote weight loss through increased metabolism and energy levels. Chilli powder also contains in 1tsp 15% of your daily vitamin A, which is useful in supporting good eye sight and acts as an antioxidant.

 

3. Cinnamon

 

Cinnamon can be found in stick form, or ground, and is added to a range of Indian dishes, as well as others. It doesn't go down well if its not in food, but makes for excellent spiced drinks. It also contains 22% of your daily manganese in 1tsp. Manganese is essential for many health processes, including proper thyroid function, the use of many B vitamins and the synthesis or fatty acids and cholesterol.

 

4. Cumin

 

Cumin is a spice that comes either in seed or ground. It is added to a range of meals to add flavour. It is high in iron, with 7% of your RDA available in 1tsp of cumin. This is great for anaemic and women who are menstruating, as well as athletes as iron is essential for the production of haemoglobin in the body.

 

5. Garlic

 

Garlic powder comes from dried garlic that is crushed. It adds that classic garlic flavour to sauces and soups. It can also be mixed with oils to create a dressing for garlic bread. It is high in vitamin B6, which is essential for the breakdown of carbs, fats and protein, as well as proper neural and immune function.

 

6. Oregano

 

A classic herb, synonymous with Italian cooking, oregano is a dark horse in the kitchen. A single teaspoon of ground oregano contains 14% of your vitamin K, 2% of your vitamin E, 3% of your calcium and 4% of your iron need per day. Vitamin E is essential for skin and hair care, as well as having antioxidant properties, and thinning blood, reducing blood pressure. Calcium is essential for healthy bones and teeth, as well as muscle contractions.

 

7. Paprika

 

Paprika is found in many Spanish dishes, particularly chorizo sausage. It is an amazing source of vitamin A, with a single teaspoon having 21% of your daily recommended amount. That’s great for vision and immunity. Be careful with vitamin A if you’re pregnant, so watch your paprika intake!

 

Conclusion

 

So you might never have looked at the spice rack with a view on nutrition, and certainly, it is not the answer to a balanced diet, as dried spices and herbs are often lacking in water soluble vitamins, but with the enhanced flavour, and antioxidant properties, your spice rack might be the answer to improved health and fitness.

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