4 Herbs and Spices Everyone Needs To Eat - Diet Rite System

4 Herbs and Spices Everyone Needs To Eat

As we continue to explore different ways to eat healthily, it’s important to understand that any good weight loss program such as the DRS will talk about herbs and spices. Herbs and Spices are important for both health reasons and great flavor. In order to understand how potent they are: Just a half teaspoon of ground cinnamon has as many antioxidants as a half cup of blueberries, and a half teaspoon dried oregano has the antioxidant power of 3 cups of raw spinach.

What are antioxidants?


Antioxidants are substances that may protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals may play a role in heart disease, cancer, and other diseases.

According to the National Institute of Health, Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Diets high in vegetables and fruits, which are good sources of antioxidants, have been found to be healthy; however, research has not shown antioxidant supplements to be beneficial in preventing diseases Examples of antioxidants include vitamins C and E, selenium, and beta-carotene, such as lycopene, lutein, and zeaxanthin. Vegetables and fruits are rich sources of antioxidants. There is good evidence that eating a diet that includes plenty of vegetables and fruits is healthy, and official U.S. Government policy urges people to eat more of these foods. Research has shown that people who eat more vegetables and fruits have lower risks of several diseases; however, it is not clear whether these results are solely related to the number of antioxidants in vegetables and fruits, as opposed to other components of these foods, or other factors in people’s diets, or to other lifestyle choices.

The simple truth is that all these factors are related. A diet rich in vegetables and fruits, combined with exercise and a change to a healthier eating lifestyle all combines to make a heathier body, a healthier mind the reduction of the risk of certain diseases, improve your mood, your outlook on yourself and the world around you.

Rigorous scientific studies involving more than 100,000 people combined have tested whether antioxidant supplements can help prevent chronic diseases, such as cardiovascular diseases, cancer, and cataracts. In most instances, antioxidants did not reduce the risks of developing these diseases Concerns have not been raised about the safety of antioxidants in food.”
However, high-dose supplements of antioxidants may be linked to health risks in some cases. Supplementing with high doses of beta-carotene may increase the risk of lung cancer in smokers. Supplementing with high doses of vitamin E may increase the risks of prostate cancer and one type of stroke. Antioxidant supplements may interact with some medicines.

Spices, which are obtained from roots, flowers, fruits, seeds, or bark of plants and certain vegetables, are a fantastic component to include in daily cooking because they bring out complex and rich flavors from the food itself or add those flavors and colors.


There are many different spices in the world, and some cuisines with the most flavorful food are not ashamed to use them frequently, one notable cuisine being Indian: Everything from. the collector the homemade chai tea brims with spices What is a spice? Dictionary.com defines a spice to be “any of a class of pungent or aromatic substances of vegetable origin, as pepper, cinnamon, or cloves, used as a seasoning, preservatives, etc.” Originally, spices were distinct from herbs as the dried and ground roots, stalks, seeds, and fruits of plants, whereas herbs tended to primarily be the leaves of plants and used either in fresh or dried forms. Nowadays, the term “spice” is inclusive of anything that adds flavor and/or color to food, Herbs, and spices have been used in many different ways. Since ancient times, spices and culinary herbs have been added to food to enhance flavor and improve their organoleptic properties. Spices and herbs have also been widely used as preservatives and medicine. Spices and herbs have been extensively studied in different countries because of the high antioxidant activity in certain spices and their beneficial effects on human health As a part of our diet, spices, and herbs, in addition to fruits and vegetables, could provide us with additional sources of natural antioxidants
(We touched briefly on this before, but this is too important to not mention again)

Antioxidants from spices are a large group of bioactive compounds

which consist of flavonoids, phenolic compounds, sulfur-containing compounds, tannins, alkaloids, phenolic diterpenes, and vitamins These compounds demonstrate different antioxidant activities. For example, flavonoids have the ability to scavenge free radicals and can form complexes rendering free radicals inactive. Studies have shown that spices and herbs such as rosemary, sage, and oregano are excellent sources of antioxidants with their high content of phenolic compounds which helps to reduce free radicals in your body.

What are Free Radicals?


Free radicals are highly unstable molecules that are naturally formed when you exercise and when your body converts food into energy. Your body can also be exposed to free radicals from a variety of environmental sources, such as cigarette smoke, air pollution, and sunlight. Free radicals can cause “oxidative stress” Oxidative Stress is a process that can trigger cell damage. Oxidative stress is thought to play a role in a variety of diseases including cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease, and eye diseases such as cataracts and age-related macular degeneration.

Antioxidant molecules have been shown to counteract oxidative stress in laboratory experiments (for example, in cells or animal studies).

However, remember that it has been shown that consuming large amounts of antioxidants in supplement form does not actually produce health benefits, rather there is some concern that consuming antioxidant supplements in excessive doses may be harmful. Vegetables and fruits are healthy foods and rich sources of antioxidants. Official U.S. Government policy urges people to eat more vegetables and fruits. Concerns have not been raised about the safety of any amounts of antioxidants in food..
According to the NCBI, Antioxidants can protect lipids and oils in food against oxidative degradation (when exposed to air). Added to food, antioxidants slow or control the deterioration of lipids and (rancidity development), slow or retard the formation of toxic oxidation in products maintain nutritional quality, and extend the shelf-life of products. Because of safety concerns, synthetic antioxidants are limited to being used as food preservatives. Natural antioxidants obtained from edible materials such as spices and herbs have been of increasing interest.

Natural antioxidants contained in spices help to reduce oxidative stress. Oxidative stress, which is caused by a high concentration of free radicals in cells and tissues, can be caused by various negative factors, such as gamma, UV, and X-ray radiation, psycho-emotional stress, polluted food, adverse environmental conditions, intensive physical exertion, smoking, alcoholism, and drug (Opioids?) addiction. Chronic oxidative stress has been reported to lead to a variety of diseases, including cancer, heart-related diseases, and the acceleration of aging.

Therefore, spices could potentially be used as ameliorative or preventive agents for some health issues While you hear a lot about the antioxidants found in dark chocolate and red wine, spices like ground cloves, oregano leaves, ginger, cinnamon, turmeric, ground cumin, and yellow mustard seed are the real antioxidant all-stars – delivering a higher concentration of antioxidants per 100g than dark chocolate, wine, even blueberries Studies have shown that spices and herbs such as rosemary, sage, and oregano are excellent sources of antioxidants with their high content of phenolic compounds. Antioxidants can protect lipids and oils in food against oxidative degradation. …Spices and culinary herbs are rich in antioxidants. With all that being said, below are a few spices that are most beneficial,



Turmeric known as the king of all spices ounce for ounce and known as an aromatic medicinal plant was known to Indians since ancient times. However, many historians argue that South Asia is the original home of Turmeric. Turmeric is the most anti-inflammatory, antiviral, antibacterial, anticancer, antifungal one of the bunch, so you should eat it as much as possible when you’re becoming Bulletproof. In Ayurveda and Traditional Chinese Medicine, it’s used to treat everything from diabetes and allergies to Alzheimer’s and arthritis. Turmeric’s active ingredient is curcumin, an antioxidant compound that reduces inflammation and also gives it its vibrant yellow color. (Beware getting turmeric on anything white; it stains.)

Curcumin has actually been shown to reduce growth in cancer cells, and if there’s any good reason to eat a spice, I’d say that’s it. Turmeric also contains other anti-inflammatory compounds that inhibit swelling and pain and block the plaques that cause Alzheimer’s disease. So eat more turmeric. Add it to salad dressings, meat, and fish marinades, or even turmeric-infused tea, latte, or lemonade. It’s surprisingly tasty.



Red paprika originated in Southern Mexico, Central America, and the Antilles Islands.  Native Americans from Southern Mexico first used paprika as medicine because they believed it had many healing benefits. Paprika peppers have an amazing amount of vitamin C.  In fact, they have seven times as much vitamin C as oranges. Paprika does not come from one specific plant.  It is made from a variety of ground and dried chile peppers. Paprika is an antioxidant-rich, natural stimulant, energizer, and antibacterial agent also. While paprika is used a lot as a garnish, particularly in deviled eggs. After this research, we began making paprika eggs. You just take the eggs and beat them and along with the salt and pepper we generally add, we add a pinch or two of paprika, Also here is an herb spice blend that they use for chicken, however, we have discovered that if you create a nice blend of herbs and spices, that it can be used for more than a marinade for meats. Some of us here at Diet Rite use herb spice blends in eggs, quinoa, in garden salads, increasing the antioxidant potency of our meals, while adding interesting tastes. Here is the herb spice blend:

This dry mix of herbs and spices adds a unique zing to any chicken dish, it has just the right amount of heat and flavor Note, it also gives the chili a great flavor without adding too much heat.

1 ½ teaspoons sea salt 1 teaspoon dried basil
1 teaspoon crushed dried rosemary ½ teaspoon dry mustard powder
½ teaspoon paprika ½ teaspoon garlic powder
½ teaspoon ground black pepper ½ teaspoon ground dried thyme
¼ teaspoon celery seed ¼ teaspoon dried parsley
⅛ teaspoon ground cumin ⅛ teaspoon cayenne pepper
⅛ teaspoon chicken bouillon granules if you are making this for a chicken marinade

Mix the salt, basil, rosemary, garlic powder, mustard, paprika, black pepper, thyme, celery seed, parsley, cumin, cayenne pepper, and chicken bouillon together until well blended.

Per Serving:

6 calories; 0.2 g total fat; 0 mg cholesterol; 448 mg sodium. 0.8 g carbohydrates; 0.3 g protein;



(Zingiber officinale) Originated in Southeast Asia. Ginger is said to have a history of more than 5,000 years. The Indians and ancient Chinese used the root of ginger as a tonic to treat common ailments. Although ginger originated in Southeast Asia, it was widely cultivated in other countries. By the 1st century, traders had taken ginger into the Mediterranean region. Knobby and sometimes intimidating looking, ginger is a great way to add zesty, fresh flavor to a variety of meals and recipes. Once you have peeled and grated ginger can easily be incorporated into sauces, glazes, and marinades to add additional sometimes surprising taste to your dishes. Traditionally included in Asian recipes like noodle bowls or stir-fry, it can also be added for a fun twist on recipes like Lemony Chicken with Root Vegetables or Zesty Heirloom Gazpacho. Don’t forget to bake up a batch of Fresh Gingerbread Squares for dessert.

Here are some additional benefits of Ginger:

Morning Sickness Cramps Motion Sickness


Ginger has demonstrated a success rate of 75 percent in curing morning sickness and stomach flu. It also relieves migraines and dizziness, and drinking ginger tea can relieve menstrual cramps.  If you are a woman suffering from menstrual cramps, try placing a hot towel drenched in ginger tea over the pelvic area to relieve pain and relax the muscles. Drinking a cup of ginger tea can also provide a soothing effect. To keep from being nauseous during a trip, drink a cup of ginger tea before setting off on your travels

Reducing Pain and Inflammation


Ginger is an extremely potent analgesic, acting as an all-natural painkiller without the harmful side effects. It also contains potent anti-inflammatory properties.  Ginger tea can ease inflammation of the joints, which is commonly referred to as rheumatoid arthritis. It is also effective in alleviating tired, sore muscles and joints.A warm ginger tea soak can lessen swelling and puffiness, or rubbing ginger oil on an affected area can help reduce pain. Intake of ginger twice daily has been shown to improve the pain and swelling of the joints in arthritic patients and improve their range of motion.

Some other uses for Ginger:

Combating Stomach Discomfort Maintaining Normal Blood Circulation
Strengthening The Immune System Relieving Stress and Coping with Depression
Fighting Cancer Relief from colds & flu

A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells. Ginger powder has also been proven to induce cell death in ovarian cancer cells. Incorporating ginger into your diet is important, healthy and something that needs to be done. We at Diet Rite endorse and always share cups of ginger tea with each other.



The history of cumin goes back over 5000 years. The ancient Egyptians used it as a spice in foods as well as in the mummification process. The Greeks and Romans used cumin as a spice and also applied it for medicinal purposes Originally from Iran and the Mediterranean, cumin is a small seed that comes from the Cuminum cyminum herb, a member of the parsley family. This seed has a distinct flavor and warm aroma. It is a major ingredient in chili powder as well as curry powder. It is associated mostly with Indian, Mexican, and Vietnamese foods, but the ancient Greeks kept a dish of it on the dinner table, a practice which continues today in Morocco. Like many spices, cumin has a rich history and, in fact, according to the Bible, cumin had such a powerful medicinal value that it could be used as money! One of the common plants seen growing in Medieval monasteries, the health benefits of cumin are documented by the Ancient Greek and Egyptian physicians. According to our friends at Healthline, Here are a few health benefits of Cumin:

Promotes Digestion: The most common traditional use of cumin is for indigestion. In fact, modern research has confirmed cumin may help rev up normal digestion. it may increase the activity of digestive enzymes, potentially speeding up digestion

Is a Rich Source of Iron

Cumin seeds are naturally rich in iron. In fact, one teaspoon of ground cumin contains about 17.5% of the recommended daily intake RDI for adults. Iron deficiency is one of the most common nutrient deficiencies, affecting up to 20% of the world’s population In particular, children need iron to support growth and young women need iron to replace blood lost during menstruation. Few foods are as iron-dense as cumin. This makes it a good iron source, even when used in small amounts as a seasoning.

Contains Beneficial Plant Compounds



Cumin contains lots of plant compounds that are linked with potential health benefits, including terpenes, phenols, flavonoids, and alkaloids. Several of these function as antioxidants, which are chemicals that reduce damage to your body from free radicals. The unstable free radicals molecules cause oxidation in your body. The oxidation of fatty acids in your arteries leads to clogged arteries and heart disease. Oxidation also leads to inflammation in diabetes, and the oxidation of DNA can contribute to cancer. Antioxidants like those in cumin add an electron to the free radical electron, making it more stable.

May Help With Diabetes


Some of the cumin’s components have shown promise in helping to treat diabetes. One clinical study showed a concentrated cumin supplement improved early indicators of diabetes in overweight individuals, compared to a placebo Cumin also contains components that counter some of the long-term effects of diabetes. One of the ways diabetes harms cells in the body is through advanced glycation end products (AGEs) AGEs are harmful compounds. They accumulate naturally as you age and are created when certain foods are cooked at high temperatures such as grilling, frying, and toasting. They’re produced spontaneously in the bloodstream when blood sugar levels are high over long periods of time, as they are in diabetes.
AGEs are created when sugars attach to proteins and disrupt their normal function. AGEs are likely responsible for damage to eyes, kidneys, nerves, and small blood vessels in diabetes. Cumin contains several components that reduce AGEs in certain studies. Routinely using cumin as a seasoning may help control blood sugar in diabetes. Cumin has also improved blood cholesterol in clinical studies. Using cumin as a spice increases antioxidant intake, promotes digestion, provides iron, may improve blood sugar control, and may reduce food-borne illnesses. Higher doses may help with weight loss and improved blood cholesterol. Cumin is greatly used in soups like black bean soup or Lentil soups. It is also good in a slow-cooked chicken dish (slow cooking not grilling or frying (AGEs) Cumin is also good to add to a dry spice blend to use for chicken and salads etc.



The aromatic flower buds of a tree in the family Myrtaceae, Syzygium aromaticum Cloves are native to the Molucca Islands, now a part of Indonesia. Cloves have been used for thousands of years. One of the earliest references to them says that the Chinese, in order to approach the emperor, had to have a few Cloves in their mouths to sweeten the breath. Cloves were once very costly and played an important part in world history. Wars were fought in Europe and with native islanders to secure rights to the profitable Clove business as with other spices hence the “Spice Wars”.

Natives in the Molucca Islands planted a Clove tree for each child born. They believed that the fate of the tree was linked to the fate of that child. In 1816, the Dutch set a fire to destroy Clove trees and raise prices. The natives revolted in a bloody battle which changed the climate and politics of the area forever In addition to their sweet, aromatic flavor, cloves are known for their potent medicinal properties. In fact, studies have found that the compounds in cloves may have several health benefits,

Supporting liver health


According to Healthline, studies show that the beneficial compounds in cloves could help promote liver health. The compound eugenol may be especially beneficial for the liver. An animal study tested rodents with fatty liver disease with clove oil and eugenol oil. Both mixtures improved liver function, reduced inflammation, and decreased oxidative stress Another animal study showed that the eugenol found in cloves helped reverse signs of liver cirrhosis, or scarring of the liver. Research on the liver-protecting effects of cloves and eugenol in humans is limited.
However, eugenol is toxic in high amounts so be careful with clove supplements and eugenol oil The high antioxidants in cloves may help to stabilize blood sugar levels due to their ability to help decrease oxidative stress. Cloves also contain 30% of the RDI of manganese, an essential mineral for maintaining brain function and building strong bones. Vitamin C may help strengthen your immune system and vitamin K is an important nutrient for blood clotting Including cloves in your diet along with other antioxidant-rich foods can help improve your overall health Each month we will touch on other spices that are great flavor enhancers and essential for healthy eating. 


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