Les herbs & spices, antioxydants au gramme.

The nutritional power of herbs and spices

Herbs and spices are among the foods most dense in antioxidant compounds per gram. Turmeric, cloves, cinnamon, oregano and thyme are in the world top 10 of foods richest in polyphenols. And unlike many other « superfoods », they slot easily and naturally into everyday cooking.

Another huge benefit: they let you cut down sharply on salt by naturally lifting dishes. Excess salt is one of the major public health issues in France, and one of the pillars of the DASH diet.

The health benefits

A recognised anti-inflammatory action

Turmeric and its active compound (curcumin) are the subject of hundreds of studies for their anti-inflammatory effects. Ginger, cinnamon and cloves have similar effects. Regularly eating spiced food may help reduce chronic inflammation, which underlies many conditions.

A help for digestion

Ginger, cumin, fennel, aniseed and caraway are traditionally used to ease digestion. Handy to go with pulses or rich dishes.

An effect on blood sugar

Cinnamon may modestly reduce blood sugar after meals. It does not replace treatment but can be a support in an overall anti-diabetes strategy.

Fresh or dried herbs: which to choose?

Fresh herbs keep more of their vitamins (notably C) and their aroma is more subtle. Ideal as a garnish, in salads, in pesto. Dried herbs are more concentrated in flavour and aromatic compounds, and perfect for cooking. Both have their place in varied cooking.

Tip: grow your own herbs on a balcony or windowsill (parsley, chives, basil, mint, thyme). You will have fresh herbs to hand all year round, at no ongoing cost.

The essentials to have at home

Herbs

• Basil: tomatoes, pesto, summer salads
• Parsley and chives: universal, best kept fresh
• Thyme and rosemary: meat, fish, roasted vegetables
• Bay leaf: sauces, pulses, slow-cooked dishes
• Mint: tabbouleh, tea, fruit salads
• Coriander: Asian, Mexican and Indian cooking

Spices

• Pepper: grind it just before serving, never the industrial powder
• Turmeric: combine with black pepper (which multiplies its absorption tenfold) and a fat
• Cumin: meat, pulses, Middle Eastern and Indian dishes
• Paprika: sweet or smoked, versatile
• Cinnamon: desserts but also tagines and curries
• Fresh or ground ginger: Asian dishes, infusions, marinades
• Espelette pepper or hot paprika: to add a lift without masking the flavour
• Nutmeg: béchamel, gratins, purées

How to use them well

• Add fresh herbs at the end of cooking to preserve their aroma
• Infuse spices at the start to release their essential oils (turmeric, cumin and cinnamon in a little hot oil)
• Store spices away from light, heat and humidity in opaque jars
• Renew your spices regularly: they lose their aroma after 1 to 2 years
• Buy in small quantities loose or from a specialist grocer rather than the often bland supermarket jars

Going further

Herbs and spices are one of the simplest and cheapest ways to eat healthily with pleasure. Well-spiced cooking does not need to be very fatty or very salty to be tasty. That is the whole art of Mediterranean cooking in the Cretan diet, an endless source of inspiration.