Latest news with #polyphenols
Daily Mail
5 days ago
- Health
- Daily Mail
The herbs and spices that CAN reduce bloating, cut blood sugar or boost memory
Could sprinkling cinnamon on your porridge help cut blood pressure? Does adding fresh parsley to your salad count as one of your five-a-day? Emerging research suggests that herbs and spices aren't just a delicious way to pep up the taste of food – they might also bring a raft of health benefits, from better heart health and blood sugar control, to improving our gut microbiome, the community of microbes that supports our digestion and strengthens our immunity. Although much of the research into herbs and spices is still in an early stage – and often uses concentrated extracts or large doses you wouldn't get from a normal meal – there are signs that everyday amounts could give your long-term health a boost. Take something as simple as oregano. Many of us use it to add interest to a spag bol, but it's a powerhouse of nutrition. Gram for gram, it provides more polyphenols – antioxidant compounds thought to cut inflammation, which is linked to serious diseases such as cancer – than so-called 'superfoods' such as blueberries and cacao. Humble cloves, peppermint, star anise and celery seed also contain similar quantities. One recent study found that adults at risk of cardiovascular disease who ate nearly 7 g of mixed herbs and spices (about 3 tsp) daily for four weeks experienced an increase in a group of gut bacteria previously linked to better gut and overall health. The benefits were thought to be due to the high quantities of polyphenols and fibre in the mix, according to the researchers, writing in The Journal of Nutrition in 2022. Further analysis from the same study, published in 2023 in The American Journal of Clinical Nutrition, showed that the same dose also reduced systolic blood pressure (the top number in your reading) by about 2mmHg, and diastolic blood pressure (the bottom number in your reading) by 1.5mmHg, after just four weeks. Small, incremental reductions could, over time, add up to a meaningful improvement in heart health. While herbs and spices don't count as one of your five-a-day (as we use them in such small amounts), regular use could be an easy and tasty way to improve your overall health. So which should you focus on? Here is my guide to the herbs and spices worth trying, backed by the latest evidence. Cinnamon This popular spice has been linked to better blood sugar control, especially in people with pre-diabetes or type 2 diabetes. In a 2024 study published in The American Journal of Clinical Nutrition, people with pre-diabetes who consumed 4g of cinnamon (about 1½ tsp) daily for four weeks had better blood sugar control throughout the day. These findings echoed those from a major review of 35 studies published in 2022 in the journal Critical Reviews in Food Science and Nutrition, which showed that cinnamon modestly lowered blood sugar and improved cholesterol levels in people with type 2 diabetes or metabolic syndrome. Regularly eating cinnamon may help a little, but it's what the rest of your diet looks like that really matters for blood sugar control if you have pre-diabetes or type 2 diabetes. One thing to note – most cinnamon in shops is the cassia type, which contains a compound, coumarin, that can be harmful in large amounts. Ceylon cinnamon (usually labelled as 'Ceylon' or 'true cinnamon') is a safer option if you're using it regularly. Turmeric A golden-hued spice often used in curries and lattes, turmeric has long been celebrated for its potential health properties – a few studies show its active compound, curcumin, could be a powerful anti-inflammatory and antioxidant. For example, a major review of previous studies, published in 2024 in the journal Prostaglandins and Other Lipid Mediators, found that curcumin significantly lowered markers of inflammation, such as C-reactive protein in people (with an existing health condition) taking supplements containing on average 8g of curcumin a day, compared to people not taking the spice. Because curcumin is poorly absorbed, supplements often combine it with piperine, a compound found in black pepper that can increase curcumin's absorption by up to 2,000 per cent. Regularly cooking with a few teaspoons of turmeric – ideally with a good grind of black pepper – could still have long-term incremental benefits. Ginger The compounds that give ginger its kick – gingerols and shogaols – have been shown to affect several processes in the body, including those involved in inflammation, nausea and how our immune system responds. One of the best-known uses for ginger is easing nausea, and research backs this up. Clinical trials have found that ginger supplements can reduce nausea linked to pregnancy, chemotherapy and recovery after surgery. In a 2024 study in the Journal of the Academy of Nutrition and Dietetics, people going through chemotherapy who consumed 1.2g (around ½ tsp) of dried ginger a day reported less nausea and vomiting and lower levels of fatigue, compared to those who took a placebo. If you're cooking with fresh ginger, there's no need to peel it, just rinse and grate it as usual. Or add a teaspoon of dried ginger to your morning yoghurt. You can also freeze root ginger – this makes it easier to grate. Peppermint With a strong, intense flavour and high levels of menthol, the compound in this specific type of mint is thought to give it gut-soothing properties. Peppermint oil is one of the most researched natural remedies for irritable bowel syndrome (IBS), and it seems to work in a few helpful ways. Its main active ingredient, menthol, helps relax the muscles in the gut wall, which can ease cramping, bloating and pain. It acts like a natural antispasmodic, calming the overactive gut contractions often seen in IBS. People with IBS who took peppermint oil capsules were twice as likely to feel better and had less pain than those who took dummy capsules, according to 2019 research published in the journal BMC Complementary and Alternative Medicine. A cup of peppermint tea might offer gentle comfort, but it's the concentrated oil (found in most pharmacies) that has shown the strongest benefits. Cloves Best known for their use in spiced bakes and mulled wine, cloves also have a long history as a natural remedy for toothache. Whole cloves were traditionally chewed to ease tooth pain – a practice that now seems to be backed by modern research. A 2006 trial published in the Journal of Dentistry found that clove gel was just as effective as 20 per cent benzocaine (a common numbing gel) at reducing pain from a dentist's needle. The effect is thanks to eugenol, a compound in cloves that acts like a natural painkiller by blocking nerve signals. So if you are suddenly hit with toothache and are unable to get to a dentist or pharmacy, chewing on a clove may provide short-term relief, though it can cause irritation for some. Rosemary Originating from the Mediterranean, this herb may give your brain a lift. Men who took 1g of rosemary extract daily for four weeks showed improvements in mood, energy and mental sharpness, according to one study, published in 2020 in the journal Nutrients. While that dose is unachievable when cooking with fresh or dried rosemary, it doesn't mean the herb isn't worth adding. Finely chop rosemary and coat vegetables before roasting, or rub onto chicken or lamb with garlic and olive oil. Delicious!
The Sun
27-05-2025
- Health
- The Sun
Boosting your sex drive, great gnashers and six other surprising health benefits from your daily cup of tea
PUT the kettle on, it is time to raise a toast to the humble cuppa. More than 100million cups of char are consumed daily in the UK, but new research shows four out of five of us are unaware of the health benefits contained in our mugs. 5 5 Here, dietitian Dr Carrie Ruxton, from the Tea Advisory Panel ( reveals the often surprising health benefits in a typical brew. HEART HEALTH: Regular cups of Rosie Lee are great for your ticker and could add years to your life expectancy. Proven cardiovascular benefits include lower blood pressure – while having a daily cuppa for seven or more years, with or without milk, could cut your risk of stroke or heart attack by up to 19 per cent compared to other beverages. Dr Ruxton says: 'Natural compounds in tea, called polyphenols, help to lower blood pressure by relaxing our blood vessels. The sweet spot is four cups a day. "Regular black tea is the best option but remember to steep it for one to two minutes to maximise the benefits.' IMPROVED ZZZs: Most of us (87 per cent) are not aware a good brew could help us have a better night's kip but studies have linked sipping tea to sweeter dreams. Dr Ruxton says: 'People are often surprised when I say that a night-time cuppa is a great way to nod off. 'A recent review found just one or two cups of tea a day could help promote sleep quality and relaxation. "Try either a traditional cuppa or chamomile, lavender or valerian root tea before bed to support your sleep.' GOOD BONES: Research involving more than 48,000 postmenopausal women found that drinking cuppas resulted in higher bone mineral density around the hips. The brew also lowered the risk of osteoporosis and fractures. Polyphenols, found in black and green tea, are believed to be behind this. Dr Ruxton says: 'We still don't know whether tea has a specific effect on bones or just helps the body to absorb minerals. 'It may even be that tea drinkers get more calcium in the form of milk in their cup'. LESS STRESS: Brewing up regularly could contribute to better mental health by decreasing levels of stress, anxiety or symptoms of low mood. Compounds in tea contributing to inner calm include the amino acid L-theanine, and neurotransmitter GABA. One study by University College London also proved a strong mug of builder's can lower cortisol levels after a shock or stressful event. GREAT GNASHERS: Enjoy a cuppa and you may reap rewards at the dentist. Dr Ruxton says: 'Tea polyphenols act as an anti-bacterial. Bad breath is caused by a build-up of bacteria in the mouth meaning drinking a cuppa can help banish this. In one study, rinsing the mouth with sugar-free tea was as effective as a regular mouthwash.' STAY SHARP: Brew up for a brain boost. One study of more than 4,000 people found that regular tea-drinking was significantly associated with a lowered chance of impairments such as declining memory or problem solving in middle age and older age. Dr Ruxton says: 'Experts concluded that drinking tea, especially black tea, can have a positive effect on cognitive function. "Just one or two cups a day provided some benefits'. TOP TUMMIES: Polyphenols in tea can have a positive effect on your gut bacteria, known as the microbiome. Dr Ruxton says: 'These millions of tiny bugs help us to stay healthy. "A study from Japan found three cups of regular tea daily for three months boosted 'friendly' species of bacteria in the gut and reduced respiratory infections, like colds.' Herbal teas, especially peppermint, ginger and chamomile also ease nausea, bloating and wind. 5 One study found black tea can elevate testosterone, which has been shown to increase libido levels in men and women. And many herbal teas are said to have aphrodisiac qualities, particularly ginseng.
Yahoo
22-05-2025
- Health
- Yahoo
'I'm an Oncologist and This Is the Food I Add to Every Meal for Cancer Prevention'
According to the World Health Organization, between 30% and 50% of cancer cases are preventable by having healthy diet and lifestyle habits in place. With this in mind, every time you eat is an opportunity to lower your according to oncologists we talked to, there is one specific type of food that's especially powerful when it comes to lowering the risk of cancer. Because of this, they try to integrate it into every single meal.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 When it comes to crafting your diet around cancer prevention, Dr. Michael Dominello, DO, a radiation oncologist at Barbara Ann Karmanos Cancer Institute, says it's important to think about both macronutrients and micronutrients. Macronutrients are essential nutrients the body needs in large quantities to function properly: carbohydrates, fats and protein. '[Micronutrients are] non-energy-producing elements, vitamins and compounds in our food that serve other functions,' he both types of nutrients are important, he shares that one of the most intriguing micronutrients is polyphenols, which are proving to play a key role in cancer prevention. Polyphenols are natural compounds synthesized by plants that have been shown to fight inflammation in the body. They are found in an abundance of foods including vegetables, fruit, nuts, seeds, herbs and spices. This makes it easy to integrate polyphenol-containing foods into every single For example, Dr. Dominello says he adds two tablespoons of high-flavonoid cacao powder to his morning coffee and pairs it with a handful of blueberries, a berry that's known for its high polyphenol content.'The way we eat and live can affect our chances of getting cancer. One major factor is chronic inflammation, which is when the body's immune system is constantly active,' says Dr. Dawn Mussallem, DO, an integrative oncologist at Mayo Clinic and scientific advisory board member at IM8. It's why she eats plant-based foods exclusively, as a way to eat lots of inflammation-fighting, polyphenol-containing foods. Dr. Mussallem says that some of the polyphenol-rich foods she integrates into her meals most often are beans, walnuts, green leafy vegetables, cruciferous vegetables and berries. All of these foods have been scientifically linked to lowering the likelihood of cancer when eaten regularly. Related: Dr. Latonya Riddle-Jones, MD, MPH, an internist and pediatrician at Barbara Ann Karmanos Cancer Center, says she also tries to add leafy greens to as many meals as she can because of their high polyphenol content. 'I have a garden and [grow] spinach, kale, cabbage and various greens. I mix some of these foods into my fruit smoothies and sauces, such as spaghetti sauce,' she says, adding that this is a way to sneak greens into meals without her kids knowing. One easy way to up your polyphenol intake is by integrating more spices and herbs into your meals, a tip from Dr. Mussallem. 'A pinch of turmeric, a dash of cinnamon, fresh basil, garlic, ginger or rosemary—not only do they bring serious flavor, but they're loaded with anti-inflammatory and antioxidant compounds. These tiny powerhouses can lower chronic inflammation, protect your cells and even help regulate blood sugar and cholesterol,' she says. Related: All three doctors emphasize that it isn't only what you eat that's important when it comes to using diet to lower your risk of cancer; what you don't eat is important too. They all say they minimize foods with excess sugar or anything ultra-processed. They also recommend minimizing alcohol consumption. 'I live by the philosophy that every bite is a choice to fuel health or feed disease. That's why I stick to a whole food, plant-only diet—no ultra-processed foods, no animal protein. Just vibrant, nourishing real plant food. As a 25-year stage IV cancer survivor, heart transplant recipient and marathon runner, I don't take my energy or health for granted. My food choices are how I show up for this miraculous life,' explains Dr. Mussallem. That said, Dr. Mussallem says this doesn't mean eating only nutrient-rich foods all the time; food is about enjoyment too! 'I always tell my patients: Aim to eat nearly perfectly at home. That way, when you're out and about, you can make thoughtful choices without guilt or stress,' she shares. There is such an abundance of polyphenol-containing plant-based foods that it's easy to incorporate at least one into every single meal. As you prepare your meals, brainstorm ways you can add more plants to your plate. That way, you can lower your risk of cancer with every single bite. Up Next:Dr. Michael Dominello, DO, radiation oncologist at Barbara Ann Karmanos Cancer Institute Dr. Dawn Mussallem, DO, integrative oncologist at Mayo Clinic and scientific advisory board member at IM8 Dr. Latonya Riddle-Jones, MD, MPH, internist and pediatrician at Barbara Ann Karmanos Cancer Center
