BENEFITS OF INCLUDING HERBS IN YOUR DIET

What are herbs and spices?

Spices and herbs comprise compounds made from plants that give food aroma. The various plant parts used to make spices are stalks, leaves, branches, petals, fruits, and seeds. Most people think of herbs as non-woody plants. There are many benefits of spices, like being used to preserve food. Spices and herbs are also utilised during religious rituals. The benefits of herbs include managing and preventing diabetes, cancer, and cardiovascular disease. Additionally, it may lessen blood clots and have anti-inflammatory and anti-tumour effects.

Different types of spices with their benefits

Here is the herbs list everybody is waiting for:

Cinnamon

• Cinnamon is commonly employed in herbal medicine since it is believed to have numerous therapeutic and calming effects. In addition, the cinnamaldehyde-containing essential oils in cinnamon bark give it its characteristic flavour and aroma.
• Blood sugar is said to be better controlled when cinnamon is consumed. It seems to achieve this in various ways, including controlling the level of sugar that travels through the bloodstream and stimulates the hormone insulin, which regulates blood sugar.
• Cinnamon is one spice that has prebiotic qualities. These microorganisms may enhance digestive health, maintain a balance of bacteria in the gut, and treat any digestive problems.

Shatavari

• The use of Shatavari powder is widespread in Ayurvedic medicine. Ayurveda is a conventional system of natural remedies that have roots in India and dates back upwards of 3,000 years. The harmony here between the world and the body, soul, and spirit is encouraged by Ayurveda.
• As the name suggests, Shatavari is often used to cure many ailments. The Sanskrit name "Shatavari" means "curer of a hundred ailments" derived from this word.
• Racemofuran, and asparagine are the antioxidants that the roots of Shatavari generate. In the body, antioxidants can stop illness.
• The antiviral characteristics of Shatavari make it a potential remedy or preventative measure for viral infections.
• Early studies on animals have revealed that Shatavari can strengthen the immune system. 
• Shatavari powder is used for ulcer treatment and prevention.
• Nursing women can use Shatavari powder to boost milk supply. Prolactin, a hormone crucial for lactation, is also produced by Shatavari.
• Women can use Shatavari to address diseases like polycystic ovarian syndrome (PCOS) and infertility caused by hormonal imbalance.
• According to research, Shatavari herbal supplements considerably reduce hot flashes.

Turmeric

• Turmeric is frequently used to combat inflammation, and curcumin is primarily responsible for turmeric's ability to do so.
• Curcumin is also a more powerful medication than medications like Advil when used in the proper dosage.
• According to a study, curcumin can enhance endothelial function or the quality of the thin membrane that lines the interior of the heart and blood arteries. This membrane is essential for controlling blood pressure.
• Curcumin can assist in preventing age-related functional impairment and lower your risk of acquiring heart disease.
• Curcumin can help cure and prevent diabetes and related conditions like diabetic nephropathy, commonly known as diabetic kidney disease, which affects patients with both type 1 and type 2 diabetes.  

Ashwagandha

• Ashwagandha eases tension and stress as proven by numerous research. It can considerably lower stress and anxiety levels in people.
• According to one study, ashwagandha can also improve the quality of sleep. Researchers found that when individuals took the herb, they slept far better than when they took a placebo.
• Ashwagandha has been shown in a few modest clinical studies to be effective in lowering triglycerides and blood sugar. According to one study, ashwagandha's blood sugar-lowering properties are comparable to drugs used to treat type 2 diabetes.
• The effectiveness of ashwagandha in increasing muscle mass and strength is still being researched. Participants in one trial showed improved strength and speed. 
• Another study found that taking ashwagandha decreased cholesterol levels and body fat while increasing muscle power. Some participants reported having a better sleep as well. 

Giloy

• Giloy is an anti-inflammatory and antipyretic plant that aids in boosting resistance to infection and aids in a speedy recovery. 
• Giloy possesses an antipyretic characteristic that lowers fever. It works well for persistent, recurrent fevers.
• Giloy can increase the platelet count and lower the risk of complications in dengue fever.
• Regular consumption of Giloy promotes immunity against dengue and hastens recovery. For improved outcomes, you can boil some Tulsi leaves along with the Giloy juice before drinking.

Amla  

• Compared to commercial vitamin pills, the body can absorb vitamin C from amla more readily. So, when you have a cold or a cough, mix two teaspoons of amla powder and two teaspoons of honey for immediate relief. 
• Amla contains a protein that reduces cravings. It also has extremely little fat and carbs in it.
• Amla, according to nutritionists, increases metabolism and speeds up weight loss.
• It has a lot of fibre and acids like tannic, which help you feel less bloated and ease constipation.
• The carotene in Amla has been found to enhance vision. Regularly Consuming amla has also been associated with an increase in overall eye health by reducing symptoms like redness, itching, and watering of the eyes, cataract issues, and intraocular tension. 
• Amla also has a high concentration of vitamin A which reduces the incidence of age-related macular degeneration.

How much to consume?

Because spice supplements are so strong and can have adverse effects and even medicine interactions at greater doses, it is advised against taking them in excess.

For instance, too much curcumin may cause kidney stones and reduce iron absorption. Despite its potential to prevent carcinoma, it may also conflict with several forms of chemotherapy for breast cancer. In addition to having GI adverse effects, excessive amounts of ginger extract and capsaicin might damage your digestive system.

According to estimates, each person consumes 4.0 g of common spices daily in the USA and 0.5 g in Europe. In South India, a few spices' average daily intakes were discovered to be 3.08 g for red chili powder, 0.33 g for black pepper, and 0.87 g for turmeric powder. So far, cinnamon has been used in studies in doses of about 1 gram per day, but even lesser amounts may have advantages.

Bottom line

Herbs and spices are great to provide aroma and taste. They offer the additional benefit of medicinal uses. Some of the health benefits of spices are fat loss, protection against cold and fever, increased muscular performance, and even cancer prevention. However, beware of their dosage for medicinal use because overconsumption of herbs and spices can also cause some problems.