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Most of us have herbs and spices in our kitchen cabinet somewhere and they often get haphazardly added to recipes and culinary creations. Interestingly, most herbs and spices have health benefits attached to them, not to mention they improve the taste of so many foods! The problem is, most herbs and spices have been sitting on a grocery store shelf for so long, and thus they don’t have much nutritional value left. The concern is on how to attain good health without spending a lot of money. Who knows that the secret is just at your kitchen.

                                                      ONIONS

Onions are a nutrient-dense food, meaning that while they are low in calories they are high in beneficial nutrients like vitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur

GARLIC

Garlic may help improve your iron metabolism. That's because the diallyl sulfides in garlic can help increase production of a protein called ferroportin. (Ferroportin is a protein that runs across the cell membrane, and it forms a passageway that allows stored iron to leave the cells and become available where it is needed.)The cardioprotective benefits of garlic may partly rest on the production of hydrogen sulfide (H2S) gas. Our red blood cells can take sulfur-containing molecules in garlic (called polysulfides) and use them to produce H2S. This H2S in turn can help our blood vessels expand and keep our blood pressure in check. Interestingly, some processed garlic extracts cannot be used by our red blood cells in the same way and do not seem to provide the same level of cardioprotection that is provided by garlic in food form


                                                                                   GINGER

Aromatic, pungent and spicy, ginger adds a special flavor and zest to Asian stir fries and many fruit and vegetable dishes. Fresh ginger root is available year round in the produce section of your local market.
Ginger is the underground rhizome of the ginger plant with a firm, striated texture. The flesh of the ginger rhizome can be yellow, white or red in color, depending upon the variety. It is covered with a brownish skin that may either be thick or thin, depending upon whether the plant was harvested when it was mature or young. 




CAYENNE PEPPER

Although inherently hot and intolerable even in small amounts, cayennes are one of the health-benefiting spice items packed with minerals, vitamins and certain phyto-nutrients. It is no wonder this wonderful spice has been found a place in modern as well as in traditional medicines for its disease preventing and health promoting properties.

Cayenne contains health benefiting alkaloid compound, capsaicin, which gives them strong spicy pungent character. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. When used judiciously it also found to reduce triglycerides and LDL cholesterol levels in obese individuals.

                                                                                    BLACK PEPPER

This stimulates the taste buds in such a way that an alert is sent to to the stomach to increase hydrochloric acid secretion, thereby improving digestion. Hydrochloric acid is necessary for the digestion of proteins and other food components in the stomach. When the body's production of hydrochloric acid is insufficient, food may sit in the stomach for an extended period of time, leading to heartburn or indigestion, or it may pass into the intestines, where it can be used as a food source for unfriendly gut bacteria, whose activities produce gas, irritation, and/or diarrhea or constipation

SAGE

Sage has many wonderful health benefits including being an excellent memory enhancer. Sage has also been shown to benefit mild Alzheimer’s suffers with word recall. Sage is rich in rosmarinic acid which helps reduce inflammation in the body and has a potent antioxidant action. This health-promoting herb can also help lower cholesterol and triglyceride levels, and has been traditionally used bymenopausal women to ease hot flushes

                                                                                     CINNAMON

This lovely warming herb helps stimulate digestion and appetite. It can help sooth an upset stomach, relieve indigestion, excess wind, and nausea, and is beneficial for alleviating diarrhoea. Cinnamon has been found to help keep blood sugar levels balanced, making it an ideal spice for diabetics. Cinnamon is also very high in antioxidants, containing the super antioxidant glutathione, and helps improvecirculation.

OREGANO

Oregano is a rich source of antioxidants and vitamin K, which is important for improving the body’s ability to fight off infections and for improving bone density and blood clotting. This herb has strong antimicrobial and anti-inflammatory properties, and has been traditionally used to treat gastrointestinal and respiratory disorders, urinary tract problems and menstrual cramping. It can also be used topically to help clear dandruff and acne and is a good natural insect repellant.

CORIANDER SEEDS

Coriander seeds can help stimulate insulin secretion to help lower blood sugar levels, making it a beneficial herb for diabetics. Coriander has also been found to have a cholesterol lowering effect, reducing ‘bad’ LDL cholesterol while increasing ‘good’ HDL’s. Coriander also acts as a natural antibiotic, being effective against salmonella (a common food borne illness).

    

 ROSEMARY

Rosemary has been traditionally used to boost memory and concentration, and torelieve stress, making it a great herb for students. This wonderful herb can also improve circulation, ease indigestion, heartburn and wind, and can be used topically to help stimulate hair growth. Rosemary contains high levels of antioxidants and has anti-microbial properties too. The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth.

Sources: http://wellnessmama.com/1092/health-benefits-of-herbs-spices/
               http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/9-healthy-spices-and-herbs/