Another night of grilled chicken breasts is good for your diet, but it’s also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Reach for your spice rack and you’ll not only up the flavor of your food, but you’ll also get a boost of antioxidants (substances that protect cells from damage).
Nutrition researchers say that there are more than 100 common spices used in cooking around the world, and some have proven to be concentrated sources of antioxidants — substances that protect your cells from damage.
There’s no need to go on a massive hunt for exotic ingredients — some of the best spices can be found at your local market.
One note: Most studies that show benefits use supplements to control the dose of spice (or the spice’s active compound) that participants consume. Often these provide bigger doses than you’d normally eat in a day.
1. Does cinnamon lower blood sugar?
Studies say yes. This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.
Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for people with diabetes who are at greater risk for developing heart disease.
Cinnamon is not a replacement for diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a healthy lifestyle.
Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or use it in stews and chilis or as a meat rub.
2. Can turmeric reduce inflammation?
Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness.
One of the components of turmeric is a substance called curcumin. Research suggests it may reduce inflammation in the brain, which has been linked to Alzheimer’s disease and depression. In a small study of adults over 50, those who consumed curcumin supplements over the course of 18 months had improvement in memory test scores. They also reported being in better spirits. Most impressive? Scans of their brain indicated significantly fewer markers associated with cognitive decline.
Because of its anti-inflammatory qualities, curcumin is also effective at reducing pain and swelling in people with arthritis. And animal studies indicate that curcumin could have powerful anti-cancer properties. A Johns Hopkins study found that a combination of curcumin and a chemotherapy drug was more effective at shrinking drug-resistant tumors than using chemotherapy alone.
Meal tip: Want to add this powerhouse spice to your diet? Rub it on roasted vegetables and meats, sprinkle it in tacos or create a curry.
3. Can ginger get rid of nausea?
Ginger is a tropical plant that’s been used in Asian cultures for thousands of years to treat stomach upset, diarrhea and nausea. In the U.S., it comes in a variety of convenient forms — lollipops, candies, capsules and teas. You can also purchase the dried powder in the spice aisle of the grocery store, or buy it fresh to make teas or grate into recipes.
Research has found that ginger is effective at calming pregnancy-related nausea and reducing tummy upset after surgery. Some studies have also found that ginger cuts the severity of motion sickness or prevents the symptoms altogether. It may even help with chemotherapy-induced nausea and vomiting when taken along with anti-nausea medications. (Ask your doctor first before taking ginger while on chemotherapy drugs, as it can have a negative interaction with certain medications.)
Meal tip: Work this zingy spice into your diet by adding it to stir-fry dishes, smoothies or sipping it in tea. You can also add it to homemade salad dressings and baked goods.
4. Is garlic good for your heart?
Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.
As you age, some hardening of the arteries is normal. This is called atherosclerosis and occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. Factors such as smoking, high blood pressure and high cholesterol can make it worse. As the build-up increases over time, the arteries narrow. This can make you susceptible to heart attacks and strokes.
Researchers have linked garlic intake with keeping blood vessels flexible, especially in women. In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.
Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It can be used in any number of savory dishes.
Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or use it with rosemary to make a tasty meat rub. You can sprinkle it in soups and salad dressings, too.
5. Can cayenne relieve pain?
Cayenne is a type of chili pepper that you’ll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers contain a substance called capsaicin. It’s what makes them spicy and also what can provide pain relief.
Capsaicin reduces the number of pain signals sent to your brain. The result? You don’t register as much discomfort. It works on pain caused by arthritis and diabetes-related nerve damage. You can apply creams with capsaicin directly on joints and muscles.
Lab research and studies in animals suggest that eating cayenne pepper can also help with something that causes a lot of internal pain: ulcers. Although people often associate spicy foods with stomach upset, capsaicin aids in helping reduce ulcers by restricting the growth of an ulcer-causing bacteria (Helicobacter pylori or H. pylori), reducing excess stomach acid and increasing blood flow.
Meal tip: Use this spice anytime you want to add heat to your food. It’s great in chili, soups, stews and on meat. For a fun twist, add a dash to hot chocolate.
Healthiest Ways to Use Spices
Whether you use spices fresh or dried, you’ll still get beneficial compounds. Experts point out that frying or grilling can decrease spices’ antioxidants while microwave cooking, simmering or stewing foods with spices can actually heighten their antioxidant levels.
If you’re tempted to take supplements to increase your dose of these beneficial compounds, it’s important to note that commercial supplements aren’t strictly regulated, which means you can’t be certain what the pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you’re thinking about taking a supplement, talk to your doctor or dietitian about what form and amount is right for you.
Regardless of the other health benefits, spices add flavor to food and can make healthy meals delicious and are a healthy way to get you out of an eating rut. Enjoying your food is key to maintaining healthy habits for the long term. Be sure to talk to your doctor or a dietitian before changing your diet.
No single food can prevent cancer, but the right combination of foods may help make a difference. At mealtimes, strike a balance of at least two-thirds plant-based foods and no more than one-third animal protein. This “New American Plate” is an important cancer fighting tool, according to the American Institute for Cancer Research. Check out better and worse choices for your plate.
Fighting Cancer With Color
Fruits and vegetables are rich in cancer-fighting nutrients — and the more color, the more nutrients they contain. These foods can help lower your risk in a second way, too, when they help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple cancers, including colon, esophagus, and kidney cancers. Eat a variety of vegetables, especially dark green, red, and orange vegetables.
The Cancer-Fighting Breakfast
Naturally occurring folate is an important B vitamin that may help protect against cancers of the colon, rectum, and breast. You can find it in abundance on the breakfast table. Fortified breakfast cereals and whole wheat products are good sources of folate. So are orange juice, melons, and strawberries.
More Folate-Rich Foods
Other good sources of folate are asparagus and eggs. You can also find it in beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. The best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products. Women who are pregnant or may become pregnant should take a supplement to make sure they get enough folic acid to help prevent certain birth defects.
Pass Up the Deli Counter
An occasional Reuben sandwich or hot dog at the ballpark isn’t going to hurt you. But cutting back on processed meats like bologna, ham, and hot dogs will help lower your risk of colorectal and stomach cancers. Also, eating meats that have been preserved by smoking or with salt raises your exposure to chemicals that can potentially cause cancer.
Cancer-Fighting Tomatoes
Whether it’s the lycopene — the pigment that gives tomatoes their red color — or something else isn’t clear. But some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer. Studies also suggest that processed tomato products such as juice, sauce, or paste increase the cancer-fighting potential.
Tea’s Anticancer Potential
Even though the evidence is still spotty, tea, especially green tea, may be a strong cancer fighter. In laboratory studies, green tea has slowed or prevented the development of cancer in colon, liver, breast, and prostate cells. It also had a similar effect in lung tissue and skin. And in some longer term studies, tea was associated with lower risks for bladder, stomach, and pancreatic cancers. But more research in humans is needed before tea can be recommended as a cancer fighter.
Grapes and Cancer
Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine (or taking supplements) can prevent or treat cancer.
Limit Alcohol to Lower Cancer Risk
Cancers of the mouth, throat, larynx, esophagus, liver, and breast are all linked with drinking alcohol. Alcohol may also raise the risk for cancer of the colon and rectum. The American Cancer Society recommends against drinking alcohol, but if you do, limit alcohol to no more than two drinks per day if you are a man and one drink a day if you are a woman. Women at higher risk for breast cancer may want to talk with a doctor about what amount of alcohol, if any, is safe based on their personal risk factors.
Water and Other Fluids Can Protect
Water not only quenches your thirst, but it may protect you against bladder cancer. The lower risk comes from water diluting concentrations of potential cancer-causing agents in the bladder. Also, drinking more fluids causes you to urinate more frequently. That lessens the amount of time those agents stay in contact with the bladder lining.
The Mighty Bean
Beans are so good for you, it’s no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body’s cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.
The Cabbage Family vs. Cancer
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. These members of the cabbage family make an excellent stir fry and can really liven up a salad. But most importantly, components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix. Lab research has been promising, but human studies have had mixed results.
Dark Green Leafy Vegetables
Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.
Protection From an Exotic Spice
Curcumin is the main ingredient in the Indian spice turmeric and a potential cancer fighter. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers. Research in humans is ongoing.
Cooking Methods Matter
How you cook meat can make a difference in how big a cancer risk it poses. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Other cooking methods such as stewing, braising, or steaming appear to produce fewer of those chemicals. And when you do stew the meat, remember to add plenty of healthy vegetables.
A Berry Medley With a Punch
Strawberries and raspberries have a phytochemical called ellagic acid. This powerful antioxidant may actually fight cancer in several ways at once, including deactivating certain cancer causing substances and slowing the growth of cancer cells. There is not, though, enough proof yet to say it can fight cancer in humans.
Blueberries for Health
The potent antioxidants in blueberries may have wide value in supporting our health, starting with cancer. Antioxidants may help fight cancer by ridding the body of free radicals before they can do their damage to cells. But more research is needed. Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.
Pass on the Sugar
Sugar may not cause cancer directly. But it may displace other nutrient-rich foods that help protect against cancer. And it increases calorie counts, which contributes to overweight and obesity. Excess weight is also a cancer risk. Fruit offers a sweet alternative in a vitamin-rich package.
Don’t Rely on Supplements
Vitamins may help protect against cancer. But that’s when you get them naturally from food. Both the American Cancer Society and the American Institute for Cancer Research emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, and green leafy vegetables is vastly superior to getting them from supplements. Eating a healthy diet is best.
REFERENCES:
American Cancer Society
American Institute for Cancer Research
Medical News Today
Michaud, D. The New England Journal of Medicine, May 6, 1999.
The Ohio State University Extension Service
Medically Reviewed by Minesh Khatri, MD on April 24, 2022
Can certain foods boost the immune system? We look at what to eat to prevent illnesses and stay well
Can foods boost the immune system? If this thought has ever crossed your mind, you’re not alone. When it comes to preventing infections, we roughly know the drill. Wash your hands thoroughly. Sanitize surfaces. Stay home if you’re not feeling well. But many of us remain unsure as to what to eat to prevent our bodies from constantly getting ill.
It’s easy to fall prey to marketing gimmicks deployed by food brands. After all, it’s comforting to think that there is a single superfood or supplement out there that can supercharge our immunity and solve all of our health problems. But in reality, it’s way more complicated than that.
It’s definitely true that certain vitamins can provide a boost to our immune system. But at the same time, our bodies are complex machines with sophisticated needs. Sticking to a healthy, balanced diet may be much more beneficial to our health than popping vitamin supplements. So if you’re interested to know whether foods can actually boost the immune system, keep reading. Here, we’ll discuss what and how to eat in order to keep yourself fit and healthy.
WHICH FOODS BOOST THE IMMUNE SYSTEM?
Fruits
Fruits are one of the most nutrient-dense food groups. Packed with vitamins, minerals and many different biologically active compounds, they can provide a great boost to your immune defenses. Every type of fruit has something to offer your health and wellbeing. To get the most benefit, make sure to include a whole rainbow of plants in your diet.
Having said this, certain fruits may have stronger immunoprotective properties than others. Citrus fruits, such as oranges, lemons and limes, are a perfect example of foods that can boost the immune system. They’re widely known to be one of the best sources of vitamin C, a nutrient routinely used to treat viral and bacterial infections. But that’s not the only compound that makes them so effective. Citrus fruits are also rich in flavonoids, particularly hesperidin. Hesperidin is a powerful antioxidant that fights inflammation and respiratory viruses. According to an article in Frontiers of Immunology, regular consumption of citrus fruit juices can increase the number of infection-fighting white blood cells and decrease the levels of inflammatory markers in the body.
Another family of fruit that’s been shown to promote a healthier immune system is berries. Multiple studies have shown that berries contain antioxidant, antimutagenic, antimicrobial, anti-inflammatory, and neuroprotective properties.
Vegetables
If you want to boost your immune system, one of the best ways is to include more vegetables in your diet. Similarly to fruits, this food group provides a hefty dose of vitamins, minerals and phytonutrients. They’re also a great source of fiber and prebiotics – compounds that feed the good bacteria living in our gut. And keeping our gut health in check will in turn have a beneficial impact on our immune responses. To maximize your chances of staying free from infection, include many different types of vegetables in your diet.
Red bell and chili peppers are a great source of vitamin C, almost on par with citrus fruits. They also contain an alkaloid called capsaicin. According to a review published in Critical Reviews in Food Science and Nutrition, capsaicin possesses strong antioxidant and anti-inflammatory properties and as such, has the potential clinical value for pain relief, cancer prevention and weight loss.
Cruciferous vegetables, such as broccoli, cabbage, cauliflower and brussel sprouts, can also contribute to a stronger immune system. They contain high levels of vitamin C and E, as well as compounds called glucosinolates. As described in the Molecules journal, glucosinolates have been shown to be protective against many different types of cancer, including breast, brain, blood, bone, colon, gastric, liver, lung, oral, pancreatic and prostate.
Broccoli is another great example of a food that can boost your immune system. Apart from containing many vitamins, polyphenols and glucosinolates, it’s also a great source of substances called sulforaphane and quercetin. According to a review published in Phytochemistry Reviews, sulforaphane is highly involved in detoxification and neutralization of chemical carcinogens and free radicals. Quercetin also displays powerful antioxidant, anti-allergic and antiviral properties.
Special attention should also be given to green leafy vegetables, such as kale, lettuce and spinach. Spinach is considered to be one of the healthiest vegetables. Multiple studies have demonstrated its antioxidant, anti-cancer, anti-inflammatory, hypoglycemic, and cholesterol-lowering abilities. It provides a solid dose of vitamins, minerals and phytonutrients, including a carotenoid called lutein. As suggested in a review in the Food and Chemical Toxicology journal, lutein has been shown to stimulate the production of antibodies and fight bacterial infections.
Mushrooms
There’s been a growing interest in the immune-strengthening properties of mushrooms. This food group provides a good deal of selenium and B vitamins, both of which have an important role in our immune health. Furthermore, mushrooms contain a range of highly specific immunomodulatory and anti-cancer proteins, as described in the Journal of Autoimmunity.
Many types of mushrooms are beneficial to our health, but recently the attention has been directed particularly at shiitake mushrooms. According to the Journal of the American College of Nutrition, regular consumption of shiitake significantly improves white blood cell and antibody production in the body.
Fermented foods
Fermented food and drink has a long history. They were among the first processed food products consumed by humans – and for many good reasons. The fermentation process improves the shelf life, safety and flavor of foods like yogurt, pickles, sauerkraut or kimchi. It also enhances their nutritional properties.
Many fermented foods contain strains of beneficial live bacteria, often referred to as probiotics. Probiotics can stimulate immune system function through enhancing natural killer cell toxicity, regulating the production of pro-inflammatory cytokines, and increasing white blood cell count, according to a study in the Food Control journal.
Seafood
When it comes to foods that boost the immune system, seafood may not be the first thing to cross your mind. But this food group has a lot to offer. Oily fish, for example, is a great source of omega-3 fatty acids, melatonin, tryptophan and polyamines. According to a review published in Frontiers in Nutrition, regular fish consumption can lead to better gut health and a reduced risk of developing inflammatory conditions like rheumatoid arthritis and psoriasis.
Shellfish – including shrimp, lobsters, oysters, mussels, scallops, clams, crabs, krill and snails – also contain significant quantities of immune-stimulating bioactive peptides, antioxidants, vitamins and minerals. In fact, oysters are one of the best sources of zinc, which is linked to immune health.
Spices and condiments are great for increasing the flavor of dishes, but that’s not the only thing they’re useful for.
Garlic is a great example of a food that can boost the immune system. According to a meta-analysis published in the Journal of Nutrition, garlic appears to stimulate the production and regulate the functioning of white blood cells, cytokines and immunoglobulins. Regular consumption can contribute to the treatment and prevention of respiratory infections, gastric ulcer, and even cancer.
Ginger is another example. According to the International Journal of Preventive Medicine, ginger has a strong anti-inflammatory, antioxidative and anticancer potential.
What’s more, black pepper may also be able to boost the immune system. Due to its antibacterial properties, it’s long been used as a food preservative. It contains a compound called piperine, which according to a review published in the Phytotherapy Research journal, displays numerous health benefits.
In the last several years, researchers have also been extensively studying the immunomodulatory properties of turmeric. Recent studies have demonstrated that curcumin – the main active ingredient of turmeric – shows antioxidant, anti-inflammatory, and immune-regulatory properties and can reduce the risk of several types of cancers.
HOW TO INTEGRATE IMMUNE-BOOSTING FOODS INTO A BALANCED DIET
Many foods have the ability to boost the immune system, but how can you make sure you’re including them in your diet?
Firstly, make sure to focus on eating wholefoods and cooking from scratch. Also, try to avoid highly processed foods – items such as packaged bread, microwave meals and breakfast cereals may appear healthy, but they tend to be largely devoid of immune-supporting nutrients. If you feel peckish, try to snack on citrus fruit and berries. When it comes to larger meals, try to add a solid portion of vegetables, mushrooms, fish, shellfish and fermented foods to your plate. Experiment with spices and condiments too.
It’s also good to make sure that your cooking processes don’t destroy immune-boosting nutrients. For example, fruits and vegetables are sensitive to heat, so don’t overcook them. Instead, stick to steaming and gentle processing. According to an article published in Food Science and Biotechnology, prolonged boiling, frying and baking may result in reduced levels of vitamin C, A, D, E and K, as well as minerals like potassium, magnesium, sodium and calcium. In fact, broccoli may lose up to 50% or more of its vitamin C when boiled.
If you’re not a fan of the taste of turmeric or mushrooms, consider dietary supplements. Many brands offer good quality extracts made from immune-boosting foods. It’s also relatively easy to top up on probiotics in the form of tablets or capsules – for best results, look for quality products with multiple different bacteria strains. If you are thinking of changing your supplement routine, however, it’s best to consult your doctor first.
OTHER WAYS TO BOOST THE IMMUNE SYSTEM
Increase your physical activity levels
There’s no doubt that being more active is one of the best things you can do for your physical health and mental wellbeing. It’s also a great way to boost your immune system. According to an article published in the Nutrition journal, exercise intensity and duration are closely linked to the functioning of multiple immune system components.
Researchers from the Sports Medicine journal also pulled together the results of multiple studies and concluded that higher levels of habitual physical activity is associated with a 31% lower risk of contracting an infectious disease and a 37% reduced risk of dying from it.
Prioritize quality sleep
Maintaining good sleep hygiene can make a huge difference to your quality of life. But getting enough sleep is also an important factor in immunity. A good snooze helps to balance the levels of hormones and cytokines that are responsible for regulating the inflammatory responses in the body, as described by a study in the Annals of the New York Academy of Sciences.
Some animal studies have also shown that interactions between immune signaling molecules and brain neurochemicals increase significantly during infection, indicating that we tend to sleep differently when we are sick. Researchers suggested that during infection, these sleep alterations help our body to recover faster.
Keep your stress levels under control
Short bouts of stress can help us to survive dangerous situations. But when that stress becomes chronic, it can have a serious impact on our physical health.
In an article published in the Brain and Behavior journal, researchers speculate that chronic stress severely disrupts immune system signaling and increases the levels of inflammation in the body. There’s also a growing body of evidence to suggest that stress-reducing interventions have a direct impact on our susceptibility to infections. For example, multiple studies have shown that engaging in mindfulness meditation may result in decreased markers of inflammation and improved immune signaling.
After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.
Many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive.
Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.
Such a food does not exist. But we can do the next best thing.
The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient, to avoid exceeding daily recommended amounts.
Scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.
Calculated and ranked by scientists, these are the 100 most nutritious foods:
A short guide to the 100 most nutritious foods
Please note: a few of the foods listed are endangered species, which we would not recommend. We would advise researching the provenance of all ingredients if buying them yourself.
100. SWEET POTATO (v)
86kcal, $0.21, per 100g
A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.
NUTRITIONAL SCORE: 49
99. FIGS (v)
249kcal, $0.81, per 100g
Figs have been cultivated since ancient times. Eaten fresh or dried, they are rich in the mineral manganese.
NUTRITIONAL SCORE: 49
98. GINGER (v)
80kcal, $0.85, per 100g
Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.
NUTRITIONAL SCORE: 49
97. PUMPKIN (v)
26kcal, $0.20, per 100g
Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.
NUTRITIONAL SCORE: 50
96. BURDOCK ROOT (v)
72kcal, $1.98, per 100g
Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.
NUTRITIONAL SCORE: 50
95. BRUSSELS SPROUTS (v)
43kcal, $0.35, per 100g
A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.
NUTRITIONAL SCORE: 50
94. BROCCOLI (v)
34kcal, $0.42, per 100g
Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.
NUTRITIONAL SCORE: 50
93. CAULIFLOWER (v)
31kcal, $0.44, per 100g
Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.
NUTRITIONAL SCORE: 50
92. WATER CHESTNUTS (v)
97kcal, $1.50, per 100g
The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.
NUTRITIONAL SCORE: 50
91. CANTALOUPE MELONS (v)
34kcal, $0.27, per 100g
One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals.
NUTRITIONAL SCORE: 50
90. PRUNES (v)
240kcal, $0.44, per 100g
Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.
NUTRITIONAL SCORE: 50
89. COMMON OCTOPUS
82kcal, $1.50, per 100g
Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.
NUTRITIONAL SCORE: 50
88. CARROTS (v)
36kcal, $0.40, per 100g
Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51
87. WINTER SQUASH (v)
34kcal, $0.24, per 100g
Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.
NUTRITIONAL SCORE: 51
86. JALAPENO PEPPERS (v)
29kcal, $0.66, per 100g
The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.
NUTRITIONAL SCORE: 51
85. RHUBARB (v)
21kcal, $1.47, per 100g
Rhubarb is rich in minerals, vitamins, fibre and natural phytochemicals that have a role in maintaining health.
NUTRITIONAL SCORE: 51
84. POMEGRANATES (v)
83kcal, $1.31, per 100g
Their red and purple colour is produced by anthocyanins that have antioxidant and anti-inflammatory properties.
NUTRITIONAL SCORE: 51
83. RED CURRANTS (v)
56kcal, $0.44, per 100g
Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.
NUTRITIONAL SCORE: 51
82. ORANGES (v)
46kcal, $0.37, per 100g
Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.
NUTRITIONAL SCORE: 51
81. CARP
127kcal, $1.40, per 100g
A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.
NUTRITIONAL SCORE: 51
80. HUBBARD SQUASH (v)
40kcal, $8.77, per 100g
A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.
NUTRITIONAL SCORE: 52
79. KUMQUATS (v)
71kcal, $0.69, per 100g
An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.
NUTRITIONAL SCORE: 52
78. POMPANO
164kcal, $1.44, per 100g
Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.
NUTRITIONAL SCORE: 52
77. PINK SALMON
127kcal, $1.19, per 100g
These fish are rich in long-chain fatty acids, such as omega-3s, that improve blood cholesterol levels.
NUTRITIONAL SCORE: 52
76. SOUR CHERRIES (v)
50kcal, $0.58, per 100g
Sour cherries (Prunus cerasus) are a different species to sweet cherries (P. avium). Usually processed or frozen.
NUTRITIONAL SCORE: 53
75. RAINBOW TROUT
141kcal, $3.08, per 100g
Closely related to salmon, rainbow trout are medium-sized Pacific fish also rich in omega-3s.
NUTRITIONAL SCORE: 53
74. PERCH
91kcal, $1.54, per 100g
Pregnant and lactating women are advised not to eat perch. Though nutritious, it may contain traces of mercury.
NUTRITIONAL SCORE: 53
73. GREEN BEANS (v)
31kcal, $0.28, per 100g
Green beans, known as string, snap or French beans, are rich in saponins, thought to reduce cholesterol levels.
NUTRITIONAL SCORE: 54
72. RED LEAF LETTUCE (v)
16kcal, $1.55, per 100g
Evidence suggests lettuce was cultivated before 4500 BC. It contains almost no fat or sugar and is high in calcium.
NUTRITIONAL SCORE: 54
71. LEEKS (v)
61kcal, $1.83, per 100g
Leeks are closely related to onions, shallots, chives and garlic. Their wild ancestor grows around the Mediterranean basin.
NUTRITIONAL SCORE: 54
70. CAYENNE PEPPER (v)
318kcal, $22.19, per 100g
Powdered cayenne pepper is produced from a unique cultivar of the pepper species Capsicum annuum.
NUTRITIONAL SCORE: 54
69. GREEN KIWIFRUIT (v)
61kcal, $0.22, per 100g
Kiwifruit are native to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.
NUTRITIONAL SCORE: 54
68. GOLDEN KIWIFRUIT (v)
63kcal, $0.22, per 100g
Kiwifruits are edible berries rich in potassium and magnesium. Some golden kiwifruits have a red centre.
NUTRITIONAL SCORE: 54
67. GRAPEFRUIT (v)
32kcal, $0.27, per 100g
Grapefruits (Citrus paradisi) originated in the West Indies as a hybrid of the larger pomelo fruit.
NUTRITIONAL SCORE: 54
66. MACKEREL
139kcal, $2.94, per 100g
An oily fish, one serving can provide over 10 times more beneficial fatty acids than a serving of a lean fish such as cod.
NUTRITIONAL SCORE: 54
65. SOCKEYE SALMON
131kcal, $3.51, per 100g
Another oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones is a source of calcium.
NUTRITIONAL SCORE: 54
64. ARUGULA (v)
25kcal, $0.48, per 100g
A salad leaf, known as rocket. High levels of glucosinolates protect against cancer and cardiovascular disease.
NUTRITIONAL SCORE: 55
63. CHIVES (v)
25kcal, $0.22, per 100g
Though low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.
NUTRITIONAL SCORE: 55
62. PAPRIKA (v)
282kcal, $1.54, per 100g
Also extracted from the pepper species Capsicum annuum. A spice rich in ascorbic acid, an antioxidant.
NUTRITIONAL SCORE: 55
61. RED TOMATOES (v)
18kcal, $0.15, per 100g
A low-energy, nutrient-dense food that are an excellent source of folate, potassium and vitamins A, C and E.
NUTRITIONAL SCORE: 56
60. GREEN TOMATOES (v)
23kcal, $0.33, per 100g
Fruit that has not yet ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk.
NUTRITIONAL SCORE: 56
59. GREEN LETTUCE (v)
15kcal, $1.55, per 100g
The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.
NUTRITIONAL SCORE: 56
58. TARO LEAVES (v)
42kcal, $2.19, per 100g
Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.
NUTRITIONAL SCORE: 56
57. LIMA BEANS (v)
106kcal, $0.50, per 100g
Also known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.
NUTRITIONAL SCORE: 56
56. EEL
184kcal, $2.43, per 100g
A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.
NUTRITIONAL SCORE: 56
55. BLUEFIN TUNA
144kcal, $2.13, per 100g
A large fish, rich in omega-3s. Pregnant women are advised to limit their intake, due to mercury contamination.
NUTRITIONAL SCORE: 56
54. COHO SALMON
146kcal, $0.86, per 100g
A Pacific species also known as silver salmon. Relatively high levels of fat, as well as long-chain fatty acids.
NUTRITIONAL SCORE: 56
53. SUMMER SQUASH (v)
17kcal, $0.22, per 100g
Harvested when immature, while the rind is still tender and edible. Its name refers to its short storage life.
NUTRITIONAL SCORE: 57
52. NAVY BEANS (v)
337kcal, $0.49, per 100g
Also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57
51. PLANTAIN (v)
122kcal, $0.38, per 100g
Banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.
NUTRITIONAL SCORE: 57
50. PODDED PEAS (v)
42kcal, $0.62, per 100g
Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.
NUTRITIONAL SCORE: 58
49. COWPEAS (v)
44kcal, $0.68, per 100g
Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.
NUTRITIONAL SCORE: 58
48. BUTTER LETTUCE (v)
13kcal, $0.39, per 100g
Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.
NUTRITIONAL SCORE: 58
47. RED CHERRIES (v)
50kcal, $0.33, per 100g
A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.
NUTRITIONAL SCORE: 58
46. WALNUTS (v)
619kcal, $3.08, per 100g
Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.
NUTRITIONAL SCORE: 58
45. FRESH SPINACH (v)
23kcal, $0.52, per 100g
Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.
NUTRITIONAL SCORE: 59
44. PARSLEY (v)
36kcal, $0.26, per 100g
A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.
NUTRITIONAL SCORE: 59
43. HERRING
158kcal, $0.65, per 100g
An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.
NUTRITIONAL SCORE: 59
42. SEA BASS
97kcal, $1.98, per 100g
A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.
NUTRITIONAL SCORE: 59
41. CHINESE CABBAGE (v)
13kcal, $0.11, per 100g
Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie.
NUTRITIONAL SCORE: 60
40. CRESS (v)
32kcal, $4.49, per 100g
The brassica Lepidium sativum, not to be confused with watercress Nasturtium officinale. High in iron.
NUTRITIONAL SCORE: 60
39. APRICOTS (v)
48kcal, $0.36, per 100g
A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.
NUTRITIONAL SCORE: 60
38. FISH ROE
134kcal, $0.17, per 100g
Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.
NUTRITIONAL SCORE: 60
37. WHITEFISH
134kcal, $3.67, per 100g
Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.
NUTRITIONAL SCORE: 60
36. CORIANDER (v)
23kcal, $7.63, per 100g
A herb rich in carotenoids, used to treat ills including digestive complaints, coughs, chest pains and fever.
NUTRITIONAL SCORE: 61
35. ROMAINE LETTUCE (v)
17kcal, $1.55, per 100g
Also known as cos lettuce, another variety of Lactuca sativa. The fresher the leaves, the more nutritious they are.
NUTRITIONAL SCORE: 61
34. MUSTARD LEAVES (v)
27kcal, $0.29, per 100g
One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.
NUTRITIONAL SCORE: 61
33. ATLANTIC COD
82kcal, $3.18, per 100g
A large white, low fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 61
32. WHITING
90kcal, $0.60, per 100g
Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.
NUTRITIONAL SCORE: 61
31. KALE (v)
49kcal, $0.62, per 100g
A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.
NUTRITIONAL SCORE: 62
30. BROCCOLI RAAB (v)
22kcal, $0.66, per 100g
Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.
NUTRITIONAL SCORE: 62
29. CHILI PEPPERS (v)
324kcal, $1.20, per 100g
The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.
NUTRITIONAL SCORE: 62
28. CLAMS
86kcal, $1.78, per 100g
Lean, protein-rich shellfish. Often eaten lightly cooked, though care must be taken to avoid food poisoning.
NUTRITIONAL SCORE: 62
27. COLLARDS (v)
32kcal, $0.74, per 100g
Another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.
NUTRITIONAL SCORE: 63
26. BASIL (v)
23kcal, $2.31, per 100g
A spicy, sweet herb traditionally used to protect the heart. Thought to be an antifungal and antibacterial.
NUTRITIONAL SCORE: 63
25. CHILI POWDER (v)
282kcal, $5.63, per 100g
A source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.
NUTRITIONAL SCORE: 63
24. FROZEN SPINACH (v)
29kcal, $1.35, per 100g
A salad crop especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (no 45).
NUTRITIONAL SCORE: 64
23. DANDELION GREENS (v)
45kcal, $0.27, per 100g
The word dandelion means lion’s tooth. The leaves are an excellent source of vitamin A, vitamin C and calcium.
NUTRITIONAL SCORE: 64
22. PINK GRAPEFRUIT (v)
42kcal, $0.27, per 100g
The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.
NUTRITIONAL SCORE: 64
21. SCALLOPS
69kcal, $4.19, per 100g
A shellfish low in fat, high in protein, fatty acids, potassium and sodium.
NUTRITIONAL SCORE: 64
20. PACIFIC COD
72kcal, $3.18, per 100g
Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 64
19. RED CABBAGE (v)
31kcal, $0.12, per 100g
Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.
NUTRITIONAL SCORE: 65
18. GREEN ONION (v)
27kcal, $0.51, per 100g
Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.
NUTRITIONAL SCORE: 65
17. ALASKA POLLOCK
92kcal, $3.67, per 100g
Also called walleye pollock, the species Gadus chalcogrammus is usually caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.
NUTRITIONAL SCORE: 65
16. PIKE
88kcal, $3.67, per 100g
A fast freshwater predatory fish. Nutritious but pregnant women must avoid, due to mercury contamination.
NUTRITIONAL SCORE: 65
15. GREEN PEAS (v)
77kcal, $1.39, per 100g
Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.
NUTRITIONAL SCORE: 67
14. TANGERINES (v)
53kcal, $0.29, per 100g
An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.
NUTRITIONAL SCORE: 67
13. WATERCRESS (v)
11kcal, $3.47, per 100g
Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.
NUTRITIONAL SCORE: 68
12. CELERY FLAKES (v)
319kcal, $6.10, per 100g
Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals and amino acids.
NUTRITIONAL SCORE: 68
11. DRIED PARSLEY (v)
292kcal, $12.46, per 100g
Parsley that is dried and ground to use as a spice. High in boron, fluoride and calcium for healthy bones and teeth.
NUTRITIONAL SCORE: 69
10. SNAPPER
100kcal, $3.75, per 100g
A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.
NUTRITIONAL SCORE: 69
9. BEET GREENS (v)
22kcal, $0.48, per 100g
The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).
NUTRITIONAL SCORE: 70
8. PORK FAT
632kcal, $0.95, per 100g
A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.
NUTRITIONAL SCORE: 73
7. SWISS CHARD (v)
19kcal, $0.29, per 100g
A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.
NUTRITIONAL SCORE: 78
6. PUMPKIN SEEDS (v)
559kcal, $1.60, per 100g
Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.
NUTRITIONAL SCORE: 84
5. CHIA SEEDS (v)
486kcal, $1.76, per 100g
Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.
NUTRITIONAL SCORE: 85
4. FLATFISH
70kcal, $1.15, per 100g
Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.
NUTRITIONAL SCORE: 88
3. OCEAN PERCH
79kcal, $0.82, per 100g
The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.
NUTRITIONAL SCORE: 89
2. CHERIMOYA (v)
75kcal, $1.84, per 100g
Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
NUTRITIONAL SCORE: 96
1. ALMONDS (v)
579kcal, $0.91, per 100g
Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.
NUTRITIONAL SCORE: 97
SOURCES
Food selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal PLoS ONE.
Nutritional data based on The United States Department of Agriculture, Agricultural Research Service’s National Nutrient Database for Standard Reference, Release 28.
Nutritional insights from The Encyclopaedia of Food and Health (2016), published by Elsevier Science.
Produced for BBC Future by Fact & Story. This page was originally published as an infographic.
Are you trying to get through flu season without catching a cold or getting sick? Make sure to follow these three habits as part of your immune boosting care kit:
1. Eat well
Having a well-balanced antioxidant rich diet is the most effective immune-boosting nutrition strategy. Carbohydrates, lean protein and healthy fats are great to fill up on immune boosting nutrients like vitamin C, D, iron, zinc and magnesium.
Consider adding at least two to three antioxidant rich foods at each meal. These can be citrus fruits, whole grains, nuts/seeds, and dark coloured vegetables such as spinach or peppers.
The body’s immune cells feed on carbohydrates, and with the natural drop in blood sugar that occurs during exercise, having good pre- and post-training nutrition is key to keeping your immune system fuelled. Aim to have a snack before and after your training. If you’re running for longer than an hour, consider having a gel or sport drink.
2. Love friendly bacteria
Friendly bacteria in your gut or “probiotics” have been shown to have a positive effect on immune health. Before heading to buy a probiotic supplement, try to first increase probiotic intake through the diet.
Many foods are naturally high in probiotics such as yogurt, aged cheeses, Kefir, Kombucha, miso, tempeh and kimchi. Aim to have two to three probiotic rich foods per day to populate your gut friendly bacteria.
3. Spice up your diet
Many herbs and spices like ginger, turmeric, mint and cinnamon have anti-inflammatory and antibacterial properties contributing to a healthy immune system. Aim to include herbs and spices daily, for example add cinnamon to peanut butter toast, smoothie or an oatmeal bowl.
Choose fresh ginger, as it is best consumed uncooked, and grate into soups. Add turmeric to curry stews or make homemade spiced roasted nuts. Try adding fresh mint leaves to your salad or infusing the leaves to make tea.
The list is endless, get creative and spice up your diet.
by Melissa Kazan MSc, RD, SportMedBC’s registered dietitian and sport nutritionist
(CNN) There’s no magic pill that will cure you of your cravings. But there is something that may help the effort, and it’s all-natural.
Research has shown that simply spicing up your diet may help you consume less salt and possibly less sugar, while potentially improving your health even beyond the reduction of salt and sugar.
There is more consistent evidence that spicy food helps curb salt cravings than sugar.
In a study involving more than 600 people from China whose brains were analyzed with PET/CT scans, researchers found that regions stimulated by intake of both salty and spicy foods overlapped. Because of similar activities taking place in this shared space (think of the overlapping parts of a Venn diagram), consuming spicy foods effectively enhanced one’s sensitivity to salt, thereby helping people crave and consume less salt.
“We think that spicy food can trick our brain when tasting salty food. It makes us taste the same (level of) saltiness even when a reduced amount of salt is actually consumed,” said study author Dr. Zhiming Zhu, professor and director of the Department of Hypertension and Endocrinology at the Third Military Medical University in Chongqing, China.
In fact, researchers found that people who regularly enjoy spicy foods consumed 2.5 grams less salt in a day (that’s 1,000 fewer milligrams of sodium) compared with those who typically steer clear of spice. They also had lower blood pressure.
It remains to be seen whether the findings can be replicated in other populations outside China, said Richard David Wainford, associate professor in the Department of Pharmacology at the Boston University School of Medicine, in an accompanying editorial. Still, “a lifestyle intervention that adds taste to the diet, in the form of extra spice and flavor, versus reduction of the pleasure given by the salt we add to our food, may have more success as a public health strategy to promote population-level dietary salt reduction,” he added.
Spice may have the potential to curb sugar cravings too, though the evidence is mixed. In one study involving 40 students from Denmark, when chili pepper was added to sweet, sour and bitter meals, participants experienced a greater desire to eat sweet foods compared with meals without chili added.
In another study, also from Denmark, people experienced a decreased desire for salty and spicy foods when they ate tomato soup with cayenne pepper compared with eating the soup without pepper. But their desire for sweet and fatty foods significantly increased when they consumed the spicy soup.
No pain, no weight gain?
Capsaicin is the compound in chili peppers that is responsible for the burning sensation we experience when eating them. The compound has the ability to suppress sweet taste, which could also explain some findings.
But while some may enjoy the heat that capsaicin produces, it may also come with an unintended consequence.
“Capsaicin helps fight pain. Most of the time, you hear about this as a topical cream, but eating chili peppers also has benefits. It may be that when the pain goes away, you’re stimulated to consume more sweet foods,” said Mary-Jon Ludy, an associate professor of clinical nutrition at Bowling Green State University.
In a meta-analysis, involving more than 70 studies, funded by the National Institutes of Health and the McCormick Science Institute, researchers state that the balance of the literature suggests the capsaicin suppresses appetite, though the magnitude of the effects is small. “Purposeful inclusion of these compounds in the diet may aid weight management, albeit modestly,” the study stated.
(Note that the National Institutes of Health is a federal government agency, and the McCormick Science Institute is an independent research organization that is owned and funded by spice product manufacturer McCormick & Co. Inc. The company said it does not influence the science institute’s research priorities.)
The meta-analysis included the Danish study that found increased sugar cravings among those who consumed spicy meals. But it also included a study that found adding spice can actually curb sugar cravings. In that study, when people added half a teaspoon of red pepper to their lunch, they had a decreased desire to eat sugary, fatty and salty foods, and ate about 70 fewer calories at their next meal. The effects were seen only among those who didn’t regularly consume red pepper.
“I think that there’s something in the novelty of the stimulus that would allow you to eat less,” said Ludy, who authored the study and the meta-analysis. “In terms of the work with red pepper, I think that that’s an important piece of the puzzle. If you are adding a spicy meal every couple of weeks, it might be enough to have an effect … but if you have it every day, the effect goes away, because you get used to it.”
A little dash will do ya
To get started with spice, Ludy recommends sprinkling red pepper flakes into eggs in the morning. You can also use spice when making a rub for meat or when seasoning vegetables, soups, pasta or curry dishes.
She also recommends adding red pepper flakes to a meal in anticipation of a tempting dessert. “It may give you that extra piece of security,” she said. Though not specific to sweet taste, cinnamon, ginger and saffron are other pungent spices with appetite suppressive effects, according to Ludy.
However you choose to use spice, it’s wise to start slowly. “Remember that a tiny bit of spice can go a long way!” Ludy said. If the heat is an issue, you can calm your taste buds by pairing hot spices with healthy fats, such as avocados and nuts, according to Ludy. “They help break down the chemical that causes the burn.”
If you’re new to spicy peppers, she recommends starting with milder varieties, such as jalapeno or serrano, which cause less burn than cayenne or habanero. “These peppers still contain some capsaicin but not as much. Although I haven’t researched it directly, my guess is that there would still be appetite effects (perhaps of a lesser magnitude) … but if you can’t tolerate higher quantities of spice, something is better than nothing, right?”
By Lisa Drayer, CNN Fri November 17, 2017
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.
Who doesn’t love the flavours and aromas that turmeric imbues our lives with? But we can also thank this delicious spice for some powerful therapeutic properties. Find out what this yellow jewel can do for you.
If you’ve eaten curry, you’ve likely consumed turmeric. Not only does this spice lend its flavour and yellow colour to delicious curry dishes; it’s also played an important role in ancient medical practices like Ayurveda and traditional Chinese medicine.
Curcumin, found in supplement form at your natural health store, is the active ingredient of the turmeric plant. Over the last few decades, the extract curcumin has been the subject of wide-ranging scientific research for its medicinal properties.
The colour of health may be yellow
Prized for its yellow hue and medicinal properties for, reportedly, 4,000 years, turmeric’s unique qualities are found in its curcuminoid components. Extracted from the turmeric (Curcumin longa L.) plant, curcumin research has uncovered plenty of reason to turn (to) yellow.
Burns and scalds
While you’re in the kitchen cooking up a batch of your favourite curry, you may have occasion to remember that the curcumin in that turmeric you’ve just added to the pan is also useful in a gel to help heal minor burns and scalds.
Research says:
The effectiveness of curcumin gel on the skin is, according to the author of a recent study, related to its powerful anti-inflammatory properties. Research subjects who were treated with a topical curcumin gel after suffering minor burns had less pain and inflammation and improved healing with less than expected scarring—even no scarring in some cases.
Arthritis pain
People who suffer from joint pain and swelling from arthritis, either from osteoarthritis or rheumatoid arthritis, may be able to find some relief with curcumin’s ability to reduce inflammation. And it may help them get around much more easily.
Research says:
Clinical studies have shown a positive effect of curcumin on reducing pain and improving physical function and quality of life for osteoarthritis patients through its anti-inflammatory and cartilage-protective qualities. Preliminary evidence suggests that curcumin may also have the same effect for people with rheumatoid arthritis.
Cancer
In countries where people eat curcumin at levels of about 100 mg to 200 mg a day over long periods of time, there are low rates of certain types of cancer. Curcumin seems to have a powerful effect on cancer cells. In some cases curcumin has shown the ability to step in and reduce the ability of cancer cells to transform, grow, and spread to other parts of the body.
Research says:
The promising results in laboratory studies have inspired researchers all over the world to continue the search for the exact mechanism by which curcumin could help prevent and even offer therapeutic benefits for certain types of cancer. Researchers, in a recent review of years of curcumin studies, suggest that future studies should take a more holistic approach to account for turmeric’s chemically diverse constituents that may synergistically contribute to its potential benefits.
Ulcerative colitis
There is currently no known cure for ulcerative colitis, an inflammatory bowel disease that affects the lining of the large intestine (colon) and rectum. One of the goals of treatment is to prevent relapses of its symptoms and promote remission. This is something that curcumin seems to be able to help with.
Research says:
A Cochrane Database systematic review of studies into curcumin’s effectiveness for maintenance of remission in patients with ulcerative colitis (UC) in 2014 concluded that curcumin may be a safe and effective adjunctive therapy for maintenance of remission in “quiescent” UC.
Alzheimer’s disease?
Elderly villagers in India, where turmeric is a dietary staple, have the lowest rate of Alzheimer’s disease in the world; and researchers have been keen to determine if curcumin may play a role in this. They were intrigued because of curcumin’s antioxidant and anti-inflammatory properties.
Research says:
Though plenty of studies have focused on exploring this possibility, so far there’s no concrete evidence that curcumin is effective in combatting or preventing Alzheimer’s disease. The research continues, though, since laboratory studies have shown some intriguing and promising possibilities.
Scientists used to think that you were born with all the neurons you’d ever have. If you drank alcohol and killed brain cells, well, good luck. Then in 1998 researchers discovered the birth of new neurons in individuals who were near death. Turns out your brain–no matter how old or young–can generate new neurons.
One key to brain growth? Diet. What you eat helps generate healthy neurons with bushels of dendrites (nerve receptors). It also keeps nerve endings firing and allows you to maintain brain flexibility. Even if your memory’s so fried you can’t remember your spouse’s cell phone number, food still provides brain sustenance.
We’ve been in food information overkill ever since scientists discovered that you are what you eat. Contradictory studies analyze every type of food, vitamin, mineral, herb, and combination thereof. Even so, research does reveal old-time wisdom: what you swallow makes you smarter and happier (or slower and more blue).
Turmeric. So, will a little Indian curry help your brain? The chemical curcumin that makes turmeric yellow appears to activate a key antioxidizing enzyme that reduces plaque buildup. It also is an anti-inflammatory that fights some cancers and multiple sclerosis.
Saffron fights depression in humans, as well as improving learning and memory in animals. Saffron twice daily was as effective as Prozac in treating mild to moderate depression, according to a 2005 study in the Journal of Ethnopharmacology.
Sage, the aptly named herb, is a potent antioxidant and anti-inflammatory. Chinese sage root contains compounds similar to Alzheimer’s disease drugs, and just 50 microliters (.001690 fl oz) of sage oil extract significantly enhanced memory, according to research in Pharmacological Biochemical Behavior. Sage is a great addition to salads, in soups, even on pizza. It tastes and smells better fresh.
Cinnamon. A whiff of cinnamon boosts your brain. Even cinnamon-flavored gum enhances memory, visual-motor speed, recognition, attention, and focus. Cinnamon is a wonder spice: it helps to regulate sugar levels; reduces proliferation of leukemia and lymphoma cancer cells; reduces clotting of blood platelets; acts as a antimicrobial, which means it helps with yeast infections; contains the trace mineral manganese and is a very good source of dietary fiber, iron, and calcium. Try some apples and cinnamon for a snack–especially for your kids before homework.
Eating hot chili peppers may extend your life, according to a new study.
Researchers analyzed data from more than 16,000 Americans who were followed for an average of nearly 19 years and found that hot red chili pepper consumption was associated with a 13 percent lower risk of death, CBS News reported.
The study was published in the journal PLOS One.
Since this was an observational study, it offers no proof of a cause and effect relationship, but does add to the growing body of evidence that spicy foods may have health benefits that can help people live longer, according to the University of Vermont researchers.
Previous studies have suggested that a spice component called capsaicin may have anti-obesity, antioxidant, anti-inflammation and anti-cancer benefits. The authors of this new study say capsaicin may also act as an antimicrobial, CBS News reported.
The University of Vermont team called for further research to investigate the benefits of other spices and the effects of certain chili pepper subtypes.
“Such evidence may lead to new insights into the relationships between diet and health, updated dietary recommendations, and the development of new therapies,” they wrote.
But spicy dishes aren’t suitable for everyone, particularly those with gastrointestinal problems.
“For those who are affected by digestive disorders such as a stomach ulcer, I would be cautious about eating spicy foods,” Lu Qi, Harvard School of Public Health and Brigham and Women’s Hospital in Boston, told CBS News.
Qi was lead author of a 2015 study that found regular consumption of spicy food is associated with a lower risk of death.
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