Secret spices

You may have heard the saying “the secret is in the spices”, but did you know that some of these secrets are health benefits? In this article, we’ll explore 8 spices that add a little more than just extra flavour to your food!

1. Cinnamon has been shown to regulate glucose metabolism by reducing the rate at which glucose enters the body.

• Dosage: Cinnamon is used as a powder with recommended doses of 1-6g per day (4g = 1 tsp).

• Toxicity: Cinnamon contains a liver toxin, coumarin, which is harmful in high doses. Always opt for Ceylon cinnamon as it has lower levels of coumarin than cassia cinnamon.

2. Ginger can be used to treat and prevent nausea, and reduce inflammation and symptoms of osteoarthritis.

• Dosage: Ginger is typically used freshly grated or in a capsule, with 1-3g being effective for the treatment of nausea and 1g effective for other benefits.

• Toxicity: Consuming >5g of ginger may cause symptoms of heartburn, diarrhoea, and general stomach discomfort.

3. Garlic improves cardiovascular health and cognition, strengthens resistance to infections, and lowers the risk of prostate, colon, and stomach cancers.

• Dosage: Garlic can be used in its raw form (as a garlic clove) or as an oil. Doses of 0.6-1.2g per day are recommended. 

• Note: Microwaving your garlic may partially destroy the beneficial components.

• Toxicity: Besides a potent ‘garlic breath’, doses exceeding 17g for a 68kg person, 22.7g for a 90kg person, and 28.4g for a 113kg person, can also cause digestive problems and heartburn.

4. Sage has been shown to improve memory and brain function, especially in individuals with Alzheimer’s Disease.

• Dosage: Sage is used as leaves (4-6g/day) or can be taken in a capsule (280-1500mg/day for up to 12 weeks).

• Toxicity: Daily doses should not exceed 0.11mg sage per kg bodyweight. Prolonged use or high doses can cause liver and nervous system damage.

5. Cayenne Pepper contains capsaicin, which can reduce appetite, assisting in fat loss. 

• Dosage: Cayenne pepper can be used as a spice (30-120mg/day) or as a capsule (2-5 x 500mg capsules/day).

• Toxicity: Cayenne pepper may increase symptoms of heartburn or acid reflux.

6. Rosemary can be used to reduce inflammation, pain and anxiety, and improve memory.

• Dosage: Rosemary is mostly used in its leaf form (1-2g/day) and to make tea (1-3 cups per day). Total daily intake of rosemary should not exceed 4-6g. 

• Toxicity: Rosemary toxicity can cause vomiting and, in some instances, seizures and coma.

7. Nutmeg has been shown to boost libido, improve blood circulation, and benefit the nervous and digestive systems.

• Dosage: Nutmeg is used as a spice with doses typically around 4g (1 teaspoon).

• Toxicity: Exceeding 10g can cause seizures, nausea, dizziness, hallucinations, and cardiovascular complications 

8. Saffron can reduce symptoms of depression and anxiety.

• Dosage: Saffron can be used as a spice or taken as a supplement (<30mg/day).

• Toxicity: Doses exceeding 1200mg may cause headaches, nausea, diarrhoea, and dizziness.

It’s thyme to spice up your life with extra flavour and health!