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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