However, these studies were quite small, and more research is needed before any recommendations can be made. Bottom Line: Holy basil appears to improve immune function and inhibit the growth of bacteria, yeasts and molds.
The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies 42 , 43 , 44 , 45 , 46 , One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can build up.
Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer 49 , 50 , 51 , Of course, these observed anti-cancer effects are far from being proven in humans, so take all of this with a big grain of salt. Bottom Line: Cayenne pepper is very rich in a substance called capsaicin, which reduces appetite and boosts fat burning. It has also shown anti-cancer potential in animal studies.
This includes nausea caused by morning sickness, chemotherapy and sea sickness 53 , 54 , 55 , 56 , 57 , Ginger also appears to have strong anti-inflammatory properties, and can help with pain management One study in subjects at risk for colon cancer found that 2 grams of ginger extract per day decreased markers for colon inflammation in the same way as aspirin Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis.
It had a similar effectiveness as treatment with aspirin or ibuprofen Bottom Line: 1 gram of ginger appears to be an effective treatment for many types of nausea. It is also anti-inflammatory, and can help reduce pain. While its effects on testosterone levels are inconclusive, fenugreek does seem to have beneficial effects on blood sugar.
It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics 63 , 64 , 65 , 66 , Bottom Line: Fenugreek has been shown to improve the function of insulin, leading to significant reductions in blood sugar levels.
In a study with 29 individuals, both 50 and mg doses of Rosmarinic acid were shown to suppress allergy symptoms Bottom Line: Rosmarinic acid has anti-inflammatory effects that appear to suppress allergy symptoms and reduce nasal congestion. Throughout ancient history, the main use of garlic was for its medicinal properties Garlic supplementation is well known for combatting sickness, including the common cold 70 , Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure 75 , 76 , Use as needed as a mouthwash, gargle, or tea.
Ointment: Apply to skin 2 or 3 times per day as needed. Uses: Soothes an upset stomach; reduced anxiety and tension. Preparation and doses: Tea: Pour 1 cup boiling water over 4 or 5 fresh or 1 tsp dried leaves. Steep for 5 minutes. Strain and sweeten, if desired. Preparation and doses: Capsules: Take — mg dried fruit once per day.
Tincture: Take 2—3 ml each morning. Uses: Well-established treatment for reducing the risk of bladder infection; could also be beneficial for chronic prostatitis. Capsules: Take — mg concentrated juice extract 2 times per day. Uses: Antiviral and immune-enhancing properties; popular for relieving colds and upper respiratory infections approved in Europe for these uses. Preparation and doses: Tea: Simmer 1 tsp dried and sliced root in 1 cup water for 10 minutes.
Drink cups per day. Tincture: Take 5 ml times per day at onset of cold symptoms. Uses: Elderberry flowers have been valued as a remedy for colds and fever for centuries; fruit extracts have been shown to have significant antiviral activity, especially against the flu. Preparation and doses: Tea: Pour 1 cup boiling water over 1—2 tsp flowers. Sweeten if desired and drink hot times per day.
Berry extracts: Use as directed. Uses: Potent antimicrobial; often used to combat colds, ease sinus congestion, and stave off traveler's diarrhea. Studies show that regular use can help gently lower blood pressure. Preparation and doses: Eat: Eat 1—2 cloves fresh daily. Capsules: Take 4—8 mg allicin per day; enteric-coated products may be superior if specifically treating diarrhea.
Uses: Premiere remedy for easing nausea, vomiting, and upset stomach; fresh teas relieve cold and flu symptoms. Drink 1—2 cups per day. Capsules: Take — mg 2 times per day. Concerns: Very safe in small amounts; heartburn and stomach upset can occur with high doses.
Pregnant women should not take more than 1, mg per day of dried ginger. Uses: Helps relieve and prevent mental and physical fatigue; shown to reduce the frequency and severity of colds; possibly beneficial for erectile dysfunction.
Concerns: Purchase from a reputable manufacturer, as ginseng has often been adulterated in the past. Uses: Lowers blood pressure and has mild diuretic activity; traditionally used to ease sore throats and colds. Preparation and doses: Tea: Pour 1 cup boiling water over 1—2 tsp dried flowers. Drink 2 cups per day. Capsules: Take 1, mg 2 times per day. Concerns: Talk to your health-care provider if you have high blood pressure. Uses: Excellent sleeping aid; smaller, daytime doses used to ease tension, restlessness, and anxiety; might help reduce hot flashes during menopause.
Preparation and doses: Capsules: Take — mg times per day. Tincture: Take 2—4 ml before bed. Uses: Seed extracts shown to be highly effective for treatment of varicose veins and chronic venous insufficiency blood pools in lower leg veins after standing or sitting ; topical gels can reduce swelling and tenderness due to injury. Concerns: Unprocessed horse chestnut seeds can be toxic; use only appropriately prepared seed extracts.
Uses: Clinical trials have shown kava to be highly effective for relieving anxiety. Also has significant muscle-relaxing effects. Some of these herbs and spices include turmeric, peppermint, ginger, and many more.
Long before modern medicine, the ancient Greeks used a variety of spices and herbs for their healing properties. Hippocrates BCE used saffron, cinnamon, thyme, coriander, and other plants as treatments, many of which people still use today as holistic remedies for fevers, aches and pains, and other ailments. While there is little to no scientific evidence that they directly cure serious diseases, research increasingly shows that many herbs and spices possess properties that may help mitigate certain symptoms.
This article will explore the health benefits of 10 herbs and spices, including the aforementioned turmeric, peppermint, ginger, and more. Turmeric, sometimes called curcumin, is one of the most popular spices used today for cooking and health benefits alike.
Laboratory studies have shown that turmeric has some anti-inflammatory, antioxidant, antibacterial, antiviral, and antiparasitic benefits. Of all of these, research shows that turmeric is most effective for its anti-inflammatory and antioxidant properties. As a chain-breaking antioxidant and anti-inflammatory spice, turmeric improves oxidative stress with its ability to scavenge toxic free radicals in the body.
Free radicals are tissue-damaging molecules with an uneven number of electrons that can be catalysts for chronic diseases , such as cardiovascular disease and cancer. With its high antioxidant content, turmeric can work to reduce the risk of free radicals forming and reduce the effects of stress on the body.
Learn more about the health benefits of turmeric here. People have been using ginger for thousands of years as a remedy for nausea and gastrointestinal issues. Today, people primarily use the ginger root as a spice, or as a supplement to treat digestive problems. Closely related to turmeric, ginger also contains anti-inflammatory properties and a very high level of total antioxidants.
Only pomegranates and certain types of berries contain more. As an antinausea agent, several controlled studies have proven that ginger is effective as an antiemetic.
People can use it for seasickness, motion sickness, and morning sickness. Some studies have demonstrated that ginger may have anticancer effects. It can also slow down cells reproducing, cause cells to stop dividing, and stop certain activator proteins and signaling pathways that contribute to cancer. That said, most of these studies took place in a lab, and more human clinical trials must take place.
Learn more bout the health benefits of ginger here. Cumin is a popular cooking spice used for its aromatic effects. Studies show that it is also beneficial for weight loss, cholesterol, stress management, and more. It also has high antioxidant potential.
Research also shows that cumin is an antidiabetic. A group of 80 people took an Ayurvedic formulation containing cumin over a period of 24 weeks, and their postprandial blood sugar was significantly reduced. Learn more about the health benefits of cumin here. An extremely popular herb that is commonly used as a flavoring agent, peppermint is native to Europe and Asia. In these regions, people used it before the advent of modern medicine for its cooling effects, antibacterial properties, and to improve digestive health.
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