Spices - The Jewels of Food & Nutrition World

India has been well known for its spices since ancient times. It is a virtual “Spice Capital” of the world! In the modern world of the smartphones, tablets and social media, it has become common that many people even at young ages are suffering from the different types of health issues including the heart problems, hypertension, diabetes, sleep problems, insomnia, migraine, indigestion, acidity, depression and what not! 

Nowadays, it is heartening to see that people are in general becoming aware of a healthy lifestyle and have started following diet programs. Though this is a welcome change, it is observed that most of the people either follow such diet plans as per their whims or simply follow the wrong diet plans that are often influenced by some diet fads. It further takes a deep toll on the body, health and soul. 

It is very essential that your food portion should include a good amount of the “local” food, which has been available in your region for generations. For India, the list of locally available food could be really very large. Therefore let’s first start with the key ingredients "Indian Spices” which are the real jewels of the food and nutrition world.  

Spices make food more delicious and rich. Besides, spices do have a tremendous amount of nutrients with ‘Antioxidants’ and ’Anti-inflammatory’ properties. Spices also have many micronutrients such as iron, zinc and minerals like potassium, manganese, magnesium etc. This makes spices the 'All-rounders’ of the food and nutrition team!

Medicinal usages of spices are well known in India. Therefore spices should be an inherent part of our daily food preparation. There are plenty of spices such as dry ginger, fenugreek seeds, cumin, nutmeg, cinnamon (dalchini), black paper and more, which enrich the food and offer great health benefits. Let’s understand them in detail. 

1. Dry Ginger (Zingiber Officinale) A miraculous spice!
India is the largest producer of ginger and dry ginger. Ginger is a rich source of vitamins like vitamin C, B-carotene, minerals and offers great health benefits such as -

• Promotes digestion 
• Helps in burning stored fats /controls obesity 
• Anti-inflammatory 
• Lowers cholesterol 
• Treats the symptoms of the common cold
• Gives relief from morning sickness 

Dry ginger can be included in daily cooking, mainly as a flavoring and seasoning food. It can be added in tea, coffee and soups. ‘Ginger tea’ is a famous beverage. Its powder can be added to a variety of pickles. But keep in mind that it should be used proportionately, if used in excess it is irritating and negates its benefits. 

2. Fenugreek Seeds 

Rich in Iron, a great source of minerals and vitamins. Its seeds and leaves are used as spices and vegetables. Right from diabetic to a heart patient, almost everyone is advised to include bitter fenugreek seeds in their diet. Therefore it is not wrong to say that it reminds us of the bitter truth of a healthy life! It offers great health benefits such as -

• Its high fiber content enhances bowel movement and helps digestion
• Controls blood sugar (hence recommended for diabetics) 
• Helps in weight loss  
• Improves cholesterol level 
• Anti-inflammatory and antioxidant 
• Promotes milk flow in breastfeeding  

Fenugreek seeds have a bitter taste but its taste becomes more acceptable once they gently roasted on a low flame. Soaking the seeds in water also helps to reduce its bitter taste to some extent. It can be used as a whole or powdered in various culinary dishes, pickles, curries and soups.

3. Cinnamon 

Cinnamon is a spice obtained from the inner bark of a cinnamon tree. It gives an amazing aroma to the food. Its unique feature is that it fights well to the fungal, bacterial elements in the food. It offers great health benefits such as -

• Prevents food spoilage because of its antimicrobial property 
• Contains high amounts of antioxidants 
• Anti-inflammatory and protects the body from various infections
• Lowers blood sugar, so it is the best food for diabetics
• Cinnamon water prevents hunger pangs and helps in weight loss
• Its antibacterial properties promote an oral health

Cinnamon is a flavoring agent and can be used in both sweet & savory dishes. Its powder can be sprinkled on juices, smoothies, cereals, soups, porridge etc. This is the main ingredient of the well known 'garam masala' in India. Cinnamon infused water also has a lot of health benefits.

4. Cumin 

Rich in iron and calcium. The most common traditional use of cumin is for indigestion. Cumin water referred to as ‘Jal Jeera’ in India, is used as a natural remedy for various health problems. Cumin water contains potassium in abundance. It offers great health benefits such as -

• Helps to get rid of acidity and bloating
• Its excellent source of iron helps to maintain the immunity system
• Its high amount of iron treats anemia
• Its key mineral potassium helps to control blood pressure.
• Its calcium content helps to build strong bones
• Helps in weight loss  

Fine powder of roasted cumin seeds can be used as a seasoning in salads. This powder can be used as a flavoring agent for curd preparations. It is used in curries and for making the famous 'garam masala' in India.

5. Coriander 

This spice is a virtual headquarter of a lot of vitamins and minerals such as beta carotene, folic acid, vitamin A and vitamin C. It is a key spice which helps to solve numerous health issues. It offers great health benefits such as -

• Vitamins - A, C & K, Calcium and beta carotene improve health of the joints and prevents osteoporosis
• Antiseptic properties of coriander oil treat mouth ulcers and control bad breath 
• Promotes digestion 
• Helpful in diabetics as it lowers the blood sugar
• Effective in curing skin inflammation and rashes
• It contains essential vitamins including vitamin C in treating cold and flu

Coriander seeds are used in powdered form as a spice. It gives an aromatic flavor to the food. Its fresh leaves are used for garnishing different culinary dishes.

In a nutshell, the usage of spices done in Indian culinary traditions since ancient times clearly provides great benefits to our health. There are many such treasures in our culinary traditions that are really amazing, truly beneficial health and nutrition point of view. More on that sometime later.