The 7 Anti-Aging Spices You Need To Eat! - Heal The Body & Stop Inflammation with Deanna Minich
Apr 17, 2024
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Nutrition researcher Dr. Deanna Minich discusses the science behind spices reducing AGEs, top spices to use, synergistic combinations, and the spice rainbow. They explore the role of spices in meat preparation and the benefits of colorful spices for gut health. Dr. Minich emphasizes the importance of incorporating diverse spices in cooking, including turmeric for its anti-aging effects and cognitive benefits. They also touch on spice blends, the health benefits of key spices like ginger and garlic, and the significance of spice quality sourcing.
Spices prevent harmful AGEs formation during cooking and aid in fighting inflammation.
Five powerful spices have been identified as potent inhibitors of AGE formation.
Polyphenols in spices, particularly in dried forms, contribute to reducing inflammation.
Keeping a selection of visible spices in the kitchen promotes their incorporation into cooking habits.
Combining certain spices can create synergistic health-enhancing effects.
Deep dives
Spices and Aging: The Role of Spices in Preventing Advanced Glycation End Products
Spices play a crucial role in preventing the formation of advanced glycation end products (AGEs) during cooking, which are harmful inflammatory compounds. Studies show that spices can overturn the formation of AGEs, which accelerate aging and inflammation in the body. By blocking the connection between carbohydrates, fats, and proteins, spices prevent the formation of these damaging compounds, especially essential when cooking meats.
Historical Significance and Healing Properties of Spices
Spices have been valued throughout history for their healing properties and flavor enhancement in cooking. They were traditionally used to protect the body from the effects of cooking and age-related processes. Spices not only add taste to food but also have potential medicinal benefits, serving as a natural way to combat inflammation and chronic diseases.
Top Five Spices for Inhibiting Advanced Glycation End Products: Star Anise, Cinnamon, Allspice, Cloves, Oregano
Recent studies have identified five spices, including star anise, cinnamon, allspice, cloves, and oregano, as potent inhibitors of advanced glycation end products (AGEs). These spices have shown significant effectiveness in preventing the formation of damaging compounds. Star anise emerged as the most effective spice in reducing AGE formation by 88%, followed by cinnamon at 85%, allspice at 81%, cloves at 79%, and oregano targeting specific types of AGEs.
Role of Polyphenols in Spice Efficacy: Potential Mechanisms in Blocking Inflammation
Polyphenols found in spices, specifically in high concentrations in dried forms, may play a key role in reducing inflammation and blocking the formation of damaging compounds. These phytochemicals, particularly polyphenols, are known for their antioxidant properties and may aid in reducing oxidative stress and inflammation. While the exact mechanism is not fully understood, polyphenols are believed to be the secret behind the anti-inflammatory and protective effects of spices, potentially mediated through their antioxidant activities.
Practical Tips for Incorporating Spices into Daily Cooking
To incorporate spices into daily cooking, it is beneficial to keep a select few spices visible and accessible in the kitchen for easy use. Utilizing a spice organizer or rack can make spices readily available and remind individuals to incorporate them into their meals. Start with a small selection of three to five spices, focusing on popular options like cinnamon, black pepper, turmeric, and ginger. Gradually incorporating spices into cooking habits can lead to improved flavor profiles, health benefits, and enjoyment of meals.
The Power of Spices in Daily Diet
Including a variety of spices in your meals can have significant health benefits. Exploring different spices like ginger, cinnamon, and garlic can enhance taste and provide anti-inflammatory and gut-healing properties. By experimenting with different spices, individuals can improve their overall health through the diverse range of phytochemicals present in spices.
Choosing Quality Spices for Health Benefits
Selecting high-quality spices is crucial to avoid contaminants like lead and ensure potency. Opting for brands known for transparency and using organic spices can reduce the risk of adulterated or low-quality products. By understanding the sourcing and processing of spices, individuals can make informed decisions to promote their well-being.
Synergy in Spices and Health Effects
Combining certain spices like turmeric with black pepper or rosemary with turmeric can create synergistic effects that enhance health benefits. Studies reveal that these spice combinations can improve blood sugar levels, cardiovascular health, and inflammation. Incorporating diverse spice blends can provide a holistic approach to health and wellness.
Embracing Color, Creativity, and Diversity in Nutrition
Promoting a colorful, creative, and diverse diet can lead to better gut health, immune function, and overall well-being. Embracing a wide variety of spices, foods, and culinary techniques can enhance nutrition and enjoyment of meals. Encouraging individuals to explore different flavors and textures contributes to a balanced and healthful eating pattern.
We know that spices have healing properties, but we are now learning that they can help us live longer and fight disease. Today’s guest, nutrition researcher Dr. Deanna Minich is giving us a master class on spices.
Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Minich to discuss the power of spices. Dr. Minich shares the science behind how spices can reduce the development of advanced glycation end (AGEs) products in our cooked food. She also reveals the top spices to incorporate into our cooking, powerful synergistic combinations, and explains the spice rainbow.
Whether you are just starting your cooking journey or looking to expand your spice palate, this episode is for you!
Dr. Deanna Minich is a nutrition researcher, educator, and functional medicine-trained clinician with a unique approach to nutrition that combines physiology and psychology. She has served on the Institute of Functional Medicine’s Nutrition Advisory Board and curriculum committee and is a faculty member teaching nutrition for the Advanced Practice Module for Environmental Health. She currently serves on the Board of Directors for the American Nutrition Association and is President of the American College of Nutrition.
In this episode, Dhru and Dr. Minich dive into (audio version / Apple Subscriber version):
Preventing AGE’s (00:0016 / 00:0016)
The power of spices in meat preparation (1:04 / 1:04)
Five spices that should be incorporated into your diet immediately (4:20 / 4:20)
How spices can prevent AGEs and their role in the gut microbiome (6:20 / 6:20)
The benefits of the spice rainbow (15:00 / 11:30)
Incorporating spices into your food and the sensitivities they can cause (18:00 / 14:30)
The most researched spices and their anti-inflammatory effects (22:00 / 18:45)
What to look for when purchasing spices and where to store your spices (47:00 / 42:25)
The healing power of ginger (59:00 / 54:00)
Garlic for cardiovascular health (1:05:00 / 59:20)
The quality and types of cinnamon for blood sugar control (1:17:00 / 1:11:11)
Synergistic combinations (1:26:00 / 1:20:00)
Spices to assist with blood pressure regulation (1:28:00 / 1:22:10)
The salt inquiry: the sources, microbiome, and minerals (1:32:00 / 1:27:40)
Dr. Minich’s passion for eating for diversity and eating the rainbow (1:37:00 / 1:31:00)
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