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36 WWW.UNWLA.ORG “НАШЕ ЖИТТЯ”, СІЧЕНЬ 2020 HOW TO SPICE UP YOUR LIFE by Ihor Magun, MD, FACP No, this article is not about what you probably imagined or assumed , but you never know where things can lead when you have good health and a memora ble meal incorporating some of the world’s healthiest spices. Modern medicine , in fact, is uncovering weapon s against illness by utilizing the power of spices and herbs. While science has yet to show and define the exact benefit s of these seasoning s, one a sset is that cooking with them lets you use fewer less healthy ingredients , such as salt, sugar and fats — thu s making a positive impact on good health. Since the word anti oxidant will be fre - quently mentioned in this column, it may be good to begin with a simple explanation: anti oxidants clean up waste products in cells before they can do harm to the se cell s . If the amount of these waste products in your body is high , you face the risk of illnesses , including heart disease, diabetes, cancer and other ailm ents . Cinnamon, a favorite of many for its taste and aroma, has been shown to have antioxidant effects . I n fact, j ust smelling cinnamon enhances positive cognitive processing . E ven one teaspoon boosts satiety and indirectly allows you to cut back on sugar. Sprinkle it on yogurt, cereal, and sweet potatoes or use it as a dip for apple slices. In fact, j ust smelling cinnam on enhances positive co - gnitive processing . Ginger is among the healthiest spices. Not only is it nutritious, it is high in gingerol — a sub - stance l oaded with anti - inflammatory and anti - oxidant properties. It can relieve nausea after sur - gery or chemotherapy, and also alleviates morning sickness during pregnancy. Some studies show improvement in chronic indigestion and relief from muscle pain after ex ercise. If taken at the beginning of a period, ginger decreases menstrual pain . Natural ginger cause s few if any known side effects for most people. If taken in tablet form, the recommended maximum intake is four grams per day ; pregnant women should not ex ceed one gram per day. Rosemary, a Me diterranean herb, has many uses . This herb’s benefits were appreciated many centuries ago. A ncient Greek scholars wore rosemary garlands around their necks to improve their memory, alertness and mood. In modern times, rosemary is lauded for anti - inflammato ry properties ; it also helps with digestion and is a frequent ingredient in anti - aging skin creams. It reduce s puffiness, increases firmness and im - proves skin tone. Adding rosemary extract to ground beef helped preven t the formation of heterocyclic amines — a cancer causing compound produced when meats are grilled. Individuals with high blood pressure should not take the tablet form, though culinary use is safe. Sage is a part of the mint family. It has high antioxidant capacity. Some studies have shown imp rovement in memory and mood in young, healthy adults. It may also improve some symp - toms of early Alzheimer’s disease by preventing a key enzyme from destroying a brain chemical involved in memory. Sage can be eaten wh ole or ground and pairs well with pork and poultry. It also has a very pleasant aroma and is frequently used as a fragrance in the cosmetic/soap industry. If you really want something “cool” to drink, the mint in your mojito cocktail will cer - tainly hit t he spot and target other benefits. Min t contains phytonutrients ( anti oxidant like proper - ties ) , which reduce cell damage. It may also reduce the risk of potentially harmful bacteria found in affected food and within the gastrointestinal tract. Adding mint to salads, fish, meat or poultry can lower the amount of salt you would normally add to boost flavor. Fresh basil is full of p o lyphenolic flavo - noids, which translate s to an a nti oxidant effect. It is a lso a great source of vitamin A, which promotes healt hy eyesight . Moreover, the oil in the leaf has helpful anti - inflammatory effects, much like aspirin and ibuprofen. More research still needs to be done to fully evaluate how impactful the se “spices” are in protecting our health. For now, incorporating the m into our daily fare i s easy because they are readily available and inexpensive. And besides, wouldn’t most people agree that it’s always good to add spice to your life?
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