1. Cinnamon
Cinnamon is known as a spice and is widely used in cookery. It is the inner bark of a tropical tree found in India and Sri Lanka. Cinnamon has insulin-like properties which makes it very useful for people suffering from diabetes. It is known to reduce the levels of glucose in the blood. In addition, cinnamon decreases the levels of triglycerides and cholesterol, and this is very beneficial for people with type 2 diabetes. Half a teaspoon of cinnamon added to the daily diet can help for the reduction of glucose.

2. Pterocarpus marsupium
This is a large tree also known as Indian Kino that grows in India and Sri Lanka. According to various independent studies, it can reduce the absorption of glucose from the gastrointestinal tract. In addition, it can improve the levels of insulin and pro-insulin.

3. Bitter melon
This vegetable has many names: balsam pear, bitter gourd, bitter cucumber, karela and charantin. It is grown in Asia, East Africa and South America, and is widely used in folk medicine for treatment of diabetes. Different studies show that this plant can reduce glucose levels because it contains some compound with blood-sugar-lowering properties. These compounds include charantin and polypeptide-P, also known as plant insulin. Clinical trials have shown that 50-60 ml of bitter melon juice taken orally has very good results in patients with diabetes.

4. Fenugreek
Trigonella foenum-graecum, or fenugreek, is plant grown as herb and spice. It is commonly grows in the Eastern Mediterranean and China but it is cultivated all over the world. The seeds of this herbal plant have strong anti-diabetes properties. Thus, they can reduce the levels of sugar in the blood, as well as cholesterol levels, which make them extremely beneficial for people with diabetes. The recommended dosage of fenugreek is 5-30 g three times every day.

Or, better yet, he or she is on a crowded plane full of people with highly contagious flu symptoms and they manage to stroll off completely unscathed – and ready for a power workout?

Even if you are one of these super humans, during the cold, winter months when there are a host of heavy-hitting viruses lurking just about everywhere ready to pounce, the key to optimum health is to increase immunity. One easy – and equally satisfying – way to do so is to incorporate more of these ten common herbs and spices into your daily cooking routine. Not only will you be feeling and looking your best, but your food may actually taste better than ever, too!

Immune-boosting herbs and spices As always, buying organic is your best bet whenever possible.

1. Cinnamon

More than likely, you’ve had a good, healthy dose of cinnamon in all the sweets and spiced lattes you enjoyed over the holiday season. Although there was probably an equal amount of sugar in all those treats, you still may have enjoyed some of the immune stimulation cinnamon has been documented to create.

Warm, fragrant and somewhat fiery, cinnamon is one of the oldest spices and comes from the inner bark and branches of the cinnamon tree. Rich in antioxidants that inhibit blood clotting and bacterial growth, cinnamon provides relief from early cold symptoms and keeps the immune system on ultra high alert.

Try adding ½-1 teaspoon to your morning oatmeal, cereal, yogurt, smoothie or coffee. It’s also equally fabulous and adds a significant “wow factor” in many of winter’s hearty braised meat dishes or oven-roasted root vegetables.

2. Ginger

Contrary to popular belief, ginger isn’t a root at all. It’s a stem, which means it contains a plethora of living compounds that benefit health. It has been a natural remedy for ailments for centuries, if not longer. One of the most prevalent compounds found in ginger is called gingerol, a known cancer suppressor. Cooking fresh ginger turns this compound into what’s called zingerone, a less pungent and spicy version of its fresh counterpart. Good news for those who find ginger somewhat strong or overwhelming.

A really great trick to peeling fresh ginger is to use the back of a teaspoon. With some pressure, peel away the very outer skin of the stem. To get the most bang for your buck, finely mince or grate ginger with a microplane. This allows all the essential oils to be released into the food – and all the viruses to go running for the door.

Try adding a small knob of peeled ginger, a cinnamon stick and some honey to a steaming hot cup of water for an instant throat soother.

3. Garlic

Okay, I know I’m not telling you anything new here. There are so many claims about the health benefits of garlic that I won’t go into the tedious detail of every last one. But, I happen to be a very big fan of the little clove – for big flavor and maximum wellness.

Sulfur, one of the compounds responsible for garlic’s characteristic scent, is a mighty antibacterial and antiviral agent that teams up with vitamin C to kill off any harmful microbes. That’s one superhero I’d like on my side.

As with ginger, finely mincing, crushing or grating garlic allows all the beneficial compounds to escape the omnipotent clove. The longer you cook garlic, the less potent the antioxidant properties are. Therefore, adding garlic during the last ten minutes of cooking keeps the beneficial compounds intact.

If you’ve never heard of or tried it, you owe it to yourself to track down some black garlic, a deeply flavorful, fermented cousin of garlic. It’s rumored to contain nearly twice the amount of antioxidants. For a good resource check out: www.blackgarlic.com (and feel free to email me for recipe ideas – beth@saffronlane.com)

4. Cayenne Pepper

Arguably one of the most powerful of spices, cayenne pepper’s electric red color indicates that it’s rich in beta-carotene and vitamin A, both incredibly potent antioxidants. If you already have a cold or sinus infection, it’s no secret that cayenne pepper will almost immediately clear mucus from the nasal passage. It helps dispel any lingering blockage from the lungs, too.

Also beneficial for the heart, digestive system –unless you suffer from a gastrointestinal disorder – and circulatory system, cayenne pepper is one of the top immune-boosting spices you can incorporate into your diet.

Isn’t winter the perfect time to make a huge pot of fiery chili anyway? Or, add a little to your cup of hot cocoa for a spicy twist to an old favorite.

5. Fennel

I recently introduced a client to fennel for the first time and I think I may have him hooked. Good thing, because fennel contains its own unique combination of phytonutrients that give it strong antioxidant activity.

Reminiscent of licorice, fennel has a distinct flavor and imparts a warm, stimulating aroma to food. Revered for its culinary and medicinal properties since ancient times, Europeans once used fennel in amulets to shield from witchcraft.

If that’s not enough reason to stock up, it’s also a very effective digestive aid and breath freshener. Try chewing a couple dried fennel seeds next time you have a heavy meal or a little too much garlic. It works like a charm every time.
For a great rub for chicken, pork, fish or to dust on vegetables before roasting combine:
• 1 tablespoon dried fennel, finely crushed
• 1 tablespoon dried rosemary, finely crushed
• 2 teaspoons dried thyme, finely crushed
• 2 teaspoons dried sage, finely crushed
• ¼ teaspoon dried lavender, finely crushed
• Pinch of sea salt and freshly cracked black pepper

Keep any leftover spice mixture in an airtight container in a cool, dark spot.

6. Turmeric

A key component in everything from your favorite curry to the French’s mustard on your hotdog at the ballpark, turmeric has been called the miracle spice. For centuries, ancient Chinese and Indian Ayurvedic medicine has regarded this bright, golden spice with potent healing properties.

Once called Indian Saffron, turmeric has been harvested for more than 5,000 years. A warming yet somewhat sharp spice, like cayenne pepper, is incredibly high in antioxidants. It has also been known to significantly boost immune system activity making it an ideal spice to consume during the cold/flu season.

Curcumin, the much talked about compound in turmeric that provides its prized yellow hue, has been reported to also provide significant protection against a wide variety of cancers as well as to treat inflammatory digestive disorders and rheumatoid arthritis without side effects.

To increase your intake, try adding some organic turmeric to any recipes containing beans, lentils or rice. As an added bonus, turmeric has been used for ages as a natural beauty treatment – I love to use it in masques and gentle exfoliants leaving behind that much sought after rosy, youthful glow.

7. Coriander

If you close your eyes and smell freshly ground coriander, it has an aroma reminiscent of Fruit Loops. It’s an incredibly flavorful spice with bright notes of citrus peel and fresh sage.

The source is considered both an herb and a spice – its leaves are the well-known cilantro herb; its seeds are the sought after coriander spice. The early physicians, including Hippocrates, used coriander for its extensive medicinal properties.

Great in soups and broths, this spice is also amazing in throat-soothing beverages. In a saucepan, heat some organic vanilla soymilk, freshly ground coriander, cinnamon and fresh ginger. For a touch more sweetness, a little organic raw honey may be added once removed from the heat.

8. Black Pepper

Not only is black pepper a spice that is called for in a majority of recipes and goes hand-in-hand with salt in American cuisine, it was once so revered that it was used as currency by the ancient Greeks.

To get you on track after holiday indulgence, the outer layer of the peppercorn stimulates the breakdown of fat cells. It’s also incredibly high in antioxidants, is an antibacterial aid, promotes the health of the digestive tract and encourages the body to sweat, ridding it of toxins.

Like cayenne pepper, black pepper helps dispel the congestion associated with the common cold. Try adding some to a warm cup of organic mint tea.

9. Cardamom

A member of the ginger family, warm, sweet cardamom hails from India. In many ancient cultures, cardamom was considered an aphrodisiac and was extensively called for in love potions.

An incredibly versatile spice, cardamom can be used in both sweet and savory dishes. Among many other health benefits, this little pod is used frequently to increase circulation to the lungs, which is especially critical in ridding the body of any bronchial illness.

A primary spice in chai tea, I love to add a little to my morning latte instead of cinnamon. Also, try adding a tablespoon to your coffee grounds before brewing. It adds a nice, subtle aroma and flavor that you simply can’t get from any other spice.

10. Cumin

One of my favorite spices, cumin imparts an earthy, peppery flavor with notes of bright citrus. A darling in Middle Eastern, Mexican and Indian cooking, cumin is one of your strongest defenses.

The essential oils present in this oblong, ridged seed act as disinfectants and expel viral infections. Also, it is an active ally to the respiratory system because it dries up excess mucus and mitigates the formation of the cough. Incredibly rich in iron and vitamin C, this is one tough immune builder and should be used as often as possible.

Because cumin quickly loses its flavor and health benefits, whenever possible, buy cumin seeds and grind fresh when you need them. To bring out the fullness and aroma of this versatile spice, it’s best to gently toast over medium heat before using. A spice commonly used in chili and bean dishes, try adding some to brown rice, organic chicken and roasted vegetables.

Cardamon pods and spice Your pantry can be your best immune defense to ward off potential harmful viruses this season. All it takes it a little time and creativity, just as nature intended.

If you have any treasured family secrets–that you don’t mind divulging –in keeping healthy during the cold and flu season, I’d love to hear them!