7 Healthy Remedies to Cook

7 Healthy Remedies to Cook

Kale, spinach, and broccoli are not the only vegetables you should have on your grocery list. There is a whole world of healthy herbs out there that you can try. Herbs can not only make your food more delicious and enjoyable to eat, but also can do more to keep you healthy, too.

"We have to think of herbs as a vegetable and therefore provide a source of calorie-free nutrients and essential phytonutrients to promote better health," said Wendy Bazilian, DrPH, RDN, author of the SuperfoodsRx Diet.

Long before modern medicine, ancient civilization relied heavily on various remedies for its healing properties. Although there is little scientific evidence that any herb can directly prevent or cure serious illness, research shows that many of the more common options in grocery stores have properties that can help reduce the risk of certain diseases or reduce certain symptoms.

Adding herbs to your diet has another benefit: "Adding flavor to herbs can make it easier to eat the foods we need most, including vegetables and whole grains, because they make everything taste better and smell better," says Dr. Bazilian. He also believes that this added flavor makes it easy to reduce unwanted ingredients such as sugar, salt, and saturated fat. A study published in the December 2019 issue of Nutrients found that up to half the salt in a vegetable can be digested when adding herbs and spices, without compromising the taste buds.

When it comes to Culinary springs, you have many options, depending on your taste preferences and what dishes you want to put in them. Here is the science that explains why these seven options are best for you, as well as tips on how to fill them.

1Oregano

If Italy or Greece had a quintessential flavor, spicy oregano and woodsy would be a top rival. These small but powerful leaves from the mint family (Lamiaceae) boast a large amount of antioxidants. Analysis of food scientists at the U.S. Department of Agriculture (USDA) found that oregano may be 3 to 20 times more potent antioxidant than any other 38 herbs tested. In fact, researchers say that one gram, a plant, has 42 times more antioxidant activity than an apple and four times more than blueberries, one of the most potent antioxidant agents around. Rosmarinic acid has been found to be the main antioxidant in oregano. “These antioxidants can block free radicals that produce free radicals that damage cells and eventually lead to diseases such as heart disease, cancer, and type 2 diabetes,” says Sharon Palmer, RD, a registered nutritionist in Ojai, California. and founder of the Plant-Powered Dietitian. It is important to note that dill, garden thyme, rosemary, and peppermint were also tested for high antioxidant levels in the sky. The natural oils in oregano have been tested for their antibacterial properties. In other words, they inhibit the growth of unwanted bacteria, including Escherichia coli, a study, similar to the one published in the July 2020 issue of Polymers, found.

How to Enjoy It You are probably familiar with dried oregano, but to get a stronger flavor, try reaching for fresh leaves. Oregano can pierce just more than pizza: chili, marinades, marinara sauce, omelets, and salad dressings also benefit from its additions. To enhance its strong flavor, add oregano leaves to the dish within the last few minutes of cooking.

2Peppermint

Peppermint (Mentha piperita) originally originated on the European continent, but now the fastest growing vegetables are grown all over the world - there are several varieties of mint, but peppermint and spearmint are the most common. You probably know how often mint is used to add flavor or aroma to soaps, cosmetics, toothpaste, toothpaste and other products, but there are reasons to refresh your diet with these leaves, too.

The common remedy contains a number of flavonoid antioxidant compounds, mainly eliocitrin, luteolin, and hesperidin, according to a review of the potential benefits of peppermint published in Phytotherapy Research. "These flavonoid compounds perform many functions, two of which are important anti-inflammatory and antioxidant functions," Bazilian said. "They help our cellular processes, metabolic transfer of nutrients and elimination of toxic products."

Do you have a bad day? Consider making a peppermint tea pot. Another initial study involving research in the International Journal of Neuroscience suggests that a sweet smell can help improve mood and sharpen abstract thinking.

Although the main chemical component of peppermint is menthol, research has shown that it has a relaxing effect on abdominal tissue, studies on peppermint's ability to relieve stomach ailments have been mixed. A double-blind randomized study published in the American Journal of Gastroenterology in 2021 found that peppermint oil was less effective in relieving stomach problems, including constipation, than placebo. But because both appear to be helpful, the authors of the study suggest that more research is needed. A separate study published in Complementary Therapies in Medicine in January 2021 found that the smell of peppermint oil could significantly reduce the frequency of nausea and vomiting in people receiving chemotherapy. There may also be similar benefits for pregnant women, according to a systematic review in the Journal of Obstetrics and Gynecology in January 2020.

How to enjoy Peppermint leaves in tea, or add fresh notes to vegetable and fruit salads, sauces, cereal dishes, and smoothies.

3Basil

This summer staple might be right for your eyes. It is the source of both lutein and zeaxanthin, according to a USDA nutritional analysis. High dietary intake of these compounds has been shown to reduce the risk of age-related macular degeneration, a major cause of loss of vision as we grow older. “These compounds are embedded in the macular area of ​​the retina of the eye and appear to protect our eyes from harmful light, as well as having direct antioxidant effects,” notes Palmer.

A diet high in carotenoid Antioxidants including lutein and zeaxanthin was also found to be associated with improved mental functioning in women, according to a study by the Journal of Nutrition published in July 2020. Basil also provides high levels of vitamin K and low levels of vitamin C, beta- carotene and manganese.

How you enjoy Basil is known as the main ingredient in Italian classics including pesto, pizza, and caprese salad, but its delicious flavor works best in many dishes and even cocktails. Try combining it with basic summer ingredients such as tomatoes, peaches, and grilled meats.

4Parsley

This Mediterranean green is much more than decorative. The ¼ cup supplement is an excellent source of vitamin K, which provides twice as much as you need per day, according to each USDA. And that makes parsley a good bet to improve heart health. A study in the Journal of the American Heart Association in August 2021 based on data from more than 50,000 people found that people who ate a high-vitamin K diet had a lower risk of cardiovascular disease associated with atherosclerosis.

"Vitamin K also helps the body make the protein it needs to thicken blood, which prevents ulcers from excessive bleeding, and improves bone density to reduce the risk of arthritis," Palmer said. Other nutrients of this plant include high levels of vitamin C and beta-carotene, which is used to make vitamin A, according to the National Institutes of Health. Parsley and cilantro look very similar, so if you buy a pre-make sure you choose strong leafy greens.

How to Enjoy It With a slightly spicy, fresh, peppery taste, parsley is a great rounder in the kitchen. Cut one or two and then sprinkle with soups, salads, fried potatoes and pasta dishes. Or make a tabouleh salad!

5Rosemary

A member of the mint family, rosemary is known both for its flavor and aroma, and it is easy to grow indoors, making it ideal for small town dwellers. Its needle-like leaves are to be commended for their powerful antioxidant properties. Preliminary studies by Canadian scientists have determined that rosemary contains polyphenol Antioxidants that may help slow down the spread of cancer cells and, subsequently, tumor growth, although further research is needed. Some reviews, in Nutrients, have suggested that polyphenols in rosemary, including rosmarinic acid, have anticancer potential, but that study was just the beginning, and further research is needed.

That powerful antioxidant potential may be the reason why a Kansas State University study found that rubbing beef with a mixture made with rosemary before lubrication helped prevent the formation of carcinogenic heterocyclic amine compounds in meat by about 84 percent.

Even sniffing it can be good for us. A study in Therapeutic Advances in Psychopharmacology found that people who received rosemary performed better on certain mental functions, including memory tests, compared to those who did not. Researchers think that one of its compounds, called 1,8-cineole, may increase brain activity.

How to Enjoy It In addition to frying meat, this herb can be used to add flavor to pine to everything from roasted vegetables to stews and frittatas.

6Sage

Sage's Latin name is Salvia, from salvus, meaning "healthy." Long known for its therapeutic properties, sage (Salvia officinalis) originates in the Mediterranean region and studies show that it may improve brain function and memory, possibly by improving brain signaling pathways, as reported in the International Journal of Molecular Sciences published in July. 2021.

Certain compounds in sage have also been found to have strong anti-inflammatory properties, as in a study published in Antioxidants in February 2021, which could help fight certain diseases such as cancer. But more research on this link is needed.

Sage may also reduce the severity and incidence of hot flashes in menopause, according to a previous study.

How to enjoy It One of the most widely used sage flavors is the holiday turkey, but its distinct, strong herbal flavor is suitable for added to other dishes throughout the year. These include meat marinades, breads, bean-based dishes, stews, tomato sauces, and mashed potatoes. Cooking mellows sage, so to get the full flavor, add it at the end of the cooking process. If you choose just a little bit of sage flavor in your dish, add it at the beginning. Remember that sage can easily win a meal.

7Cilantro

Cilantro is a Spanish word meaning the leaves of the coriander plant. It can be a divisive solution, for people love it or hate it. For some, it has an orange and peppery flavor and aroma, while for others it has a hint of soap. Bazilian explains that genetic variation can make some people more sensitive to the smell of aldehyde compounds in cilantro, which affects how it feels to them.

According to a USDA analysis, cilantro, like parsley, is a good source of vitamin K. An international study conducted in the May 2020 American Journal of Clinical Nutrition involving nearly 4,000 Americans found that adults with low levels of vitamin K were 19 percent. . are more likely to die within 13 years than those with adequate levels, suggesting that vitamin K may provide protective health benefits as we grow older.