By Elvina Lau
The Importance of Spice
You should eat spicy food every single day. Even if you cannot eat it because it burns, start small and build up a tolerance—you will not regret it. Spicy foods will satisfy your appetite much more than sweets or salty dishes, and if you are looking for a way to lose weight, think about it. Much healthier than plain old leafy greens too. It provides many health benefits, ranging from its cancer-fighting properties to lowering the risk of heart disease.
That is what spice is. Any dry part of a plant, which could be its bark, roots, seeds or fruit; note carefully, is different from a herb, which comes from the leaf of a plant. Common spices you should have heard of include anise, cinnamon, turmeric, and even vanilla is one too.
Anise can qualify as both a herb and a spice; one can find it as leaves or seeds (also known as aniseed). On that note, its scientific name is Pimpinella anisum. Similar to that is the fennel seed, scientific name Foeniculum vulgare. Both spices taste somewhat like liquorice. Another sweet spice is cinnamon, or Cinnamomum verum, from the inner bark of cinnamon trees. Once it dries, it curls into rolls and becomes cinnamon sticks. One may grind it into powder form using a mortar and a pestle (you may use a coffee grinder instead if you do not have one). Nutmeg is sweet as well and slightly woody like cinnamon. The (ground) seeds of the genus Myristica—the scientific name is Myristica fragrans, same with mace (both are from the same plant, just from different parts).
Aside from sweet spices, some are extremely hot. A common one is cayenne peppers, even hotter than jalapeños. It scores 30 000 to 50 000 Scoville Heat Units on the Scoville scale! (The Scoville scale, if you did not know, measures the intensity and heat of chilli pepper. Wilbur created it in 1912 and ordered the list of chilli peppers from hottest to mildest in terms of Scoville Heat Units (SHUs).) There are also warmer, earthy flavours, such as turmeric. From the root of Curcuma longa, it contains curcumin, an important compound that reduces swelling.
That said, many spices have anti-inflammatory properties. Capsaicin is another chemical that prevents inflammation, and people rub cream containing these substances on the painfully inflamed and stiff joints to treat arthritis. Also, though uncommon, the brain may swell and inflame, causing long-term damage to the memory—Alzheimer’s disease. Scientists need to do more research, but spices have the potential to treat these neurodivergent diseases. A study found adults who took curcumin supplements improved their memory test scores after 18 months (5 Spices with Healthy Benefits, n.d.); cinnamon has two compounds that inhibit tau (a protein) from accumulating in the brain, a feature of Alzheimer’s. It may also help with headaches.
Furthermore, spices contain high amounts of antioxidants. A potent one is vitamin C. Common ones are vitamins A and B6, which all control free radicals leading to premature ageing—fennel is an example. (Free radicals are unstable molecules that damage cells.) Many spices contain plant compounds like polyphenol and anethole too. Anethole has cancer-fighting properties, as it suppresses cell growth (reduces the growth of cancerous or toxic cells) and kickstarts apoptosis (programmed cell death) in breast cancer cells, for example. It also increases prolactin levels, signalling the body to secrete breast milk. A few spices, including anise, help with hot flushes during menopause. A mixture of anise, saffron and celery seeds relieves cramps. Combining fennel, elderberry, and senna may help with constipation and other digestive problems.
As I mentioned earlier, spices contain capsaicin and curcumin. Capsaicin (in cayenne) lowers blood pressure and LDL cholesterol levels, triglycerides, and thus the risk of heart disease. It prevents arteries from clogging and contracting—coronary artery disease—leading to a heart attack or stroke. Curcumin increases insulin sensitivity (prevents resistance), so blood glucose levels may drop as necessary. Anti-diabetic, these help with metabolic syndrome, which I will not cover here.
Naturally, these are only a portion of all the benefits spices have. As there are many, though, remember there are a few drawbacks. Consuming spiciness in high dosages, especially if you are not used to it, may cause ulcers and acid reflux. Yet it satisfies you more (faster) because it affects the hypothalamus, increasing metabolism (somehow burning calories). You could add anise to coffee or hot chocolate, roast or braise fennel; honestly, add cayenne, turmeric, and nutmeg in any sweet or savoury dish, in salads or sauces—it is bound to be exciting (and delicious).
Well, after reading all this, why should you not eat spicy food often?
References
5 spices with healthy benefits. (n.d.). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits
Alfaro, D. (2021, July 20). What is anise seed. The Spruce Eats. https://www.thespruceeats.com/what-is-anise-995562
Health benefits of cayenne pepper. (2021, November 30). Cleveland Clinic. https://health.clevelandclinic.org/cayenne-pepper-benefits/
Hewlings, S., & Kalman, D. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092
How to cook with spices. (2020, June 8). UnlockFood.Ca. https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/How-to-cook-with-Spices.aspx
Hultquist, M. (2019, June 18). The scoville scale. Chili Pepper Madness. https://www.chilipeppermadness.com/frequently-asked-questions/the-scoville-scale/
Is spicy food good for you? (2021, August 2). Cleveland Clinic. https://health.clevelandclinic.org/is-spicy-food-good-for-you/
Kubala, J. (2019, September 27). 10 Science-Based benefits of fennel and fennel seeds. Healthline. https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits
Leech, J. (2018, July 5). 10 Evidence-Based health benefits of cinnamon. Healthline. https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
MasterClass staff. (2021, August 11). What is fennel? Benefits of fennel plus easy recipe and cooking ideas. MasterClass. https://www.masterclass.com/articles/what-is-fennel-benefits-of-fennel-plus-easy-recipe-and-cooking-ideas
Moncel, B. (2021, July 30). Learn all about nutmeg and how to use it. The Spruce Eats. https://www.thespruceeats.com/what-is-nutmeg-1328522
Petruzzello, M. (n.d.). List of herbs and spices. Encyclopedia Britannica. https://www.britannica.com/topic/list-of-herbs-and-spices-2024392
TURMERIC: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric
WebMD Editorial Contributors. (2020, November 11). Nutmeg: Health benefits, nutrition, and uses. WebMD. https://www.webmd.com/diet/nutmeg-health-benefits-nutrition-uses
Wong, C. (2022, March 13). What is anise? Verywell Health. https://www.verywellhealth.com/the-benefits-of-anise-88608
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