Herbs and Salts

For thousands of years, nature has provided a significant source of therapeutic substances in the form of plants. Herbal medicine, also known as herbalism, phytomedicine, or phototherapy, involves the exploration of Pharmacognosy making use of various plant components such as roots, stems, flowers, leaves and seeds, to create remedies that promote health, treat illnesses, and alleviate symptoms. ¹ In the human body, phytochemicals have a wide variety of biological effects. When cooking, herbs are considered as being the leafy green parts of plants that are fragrant and used to add flavor or seasoning to a dish. The name spice is derived from the word species. Spices are all parts of a plant other than the leaves used for cooking such as the bark, roots, berries, and seeds. In addition, unlike herbs, spices are dried and typically ground. Herbs and spices are used to add flavor, color, and aroma to food. They are also used to preserve food and to add medicinal properties.

Phytochemistry and Pharmacology

From the phytochemical point of view, the dominance or composition of and phenolic constituents and essential oils are responsible for the antimicrobial and antioxidant properties of many plants. Dietary polyphenols in culinary herbs and spices are a large family of structurally diverse compounds that can be classified based on the number of phenol rings (hydroxyl groups attached to aromatic rings) and the groups that bind these rings. The main classes/groups of dietary polyphenols are the phenolic acids (hydroxybenzoic and hydroxycinnamic acids), the flavonoids (flavonols, flavones, isoflavones, flavonones, flavanols and the anthocyanidins), the stilbenes and the lignans. Other classes of dietary polyphenols are the coumarins and the tannins. ²

Other compounds responsible for the aromatic properties of many spices and herbs, and also possess medicinal properties incluce terpenes, alkaloids (these compounds can have significant physiological effects on the body), and organosulfur compounds that contain sulfur (The sulfur atom can be bonded to carbon atoms in various ways, forming different functional groups like thiols, sulfides, disulfides, sulfoxides, and sulfones). Research has shown that these phytochemicals can be absorbed into the bloodstream after consumption, with some appearing as early as 30 minutes after ingestion and others persisting for up to 24 hours.

Allspice

Allspice contains a compound named eugenol, which reduces digestive upsets. It can assuage symptoms of vomiting, diarrhea, constipation, bloating, and stomach cramps. The same chemical in allspice kills germs on teeth.

Anise

Anise comes in two varieties: full star anise and anise seeds. Both have a pungent licorice smell and taste. Recent research indicates that anise can play a role in lowering symptoms of anxiety and depression. Anise is also used to treat digestive issues, such as diarrhea, constpation, and gas. It is also used to treat respiratory issues, such as bronchitis and asthma. Anise is used to treat skin issues, such as eczema and acne. It can also increase urine flow, stimulate your appetite, ease menstrual discomfort, and can be used to relieve coughs and colds.

Basil

Holy basil, considered a sacred herb in India, can inhibit the growth of bacteria, yeasts, and molds, boost immune function, and may help treat anxiety and anxiety-related depression. Basil is a good source of vitamin K, helps improve cholesterol levels, preventative cancer, and increases mental awareness. Holy Basil could reduce swelling and inflammation, basil can also prevent free radicals from damaging the brain, liver, and heart, granting basil anti-aging properties.

Bay Leaf

Bay leaves come from the ancient tree Laurus nobilis, and it’s often used in cooking because of its distinctive savory flavor. Bay leaf has antimicrobial, antifungal and antioxidant properties. It can be used to help fight cancer, improve insulin function, improve cholesterol levels, support wound healing, prevent candida, treat dandruff, and improve skin infections.

Black Pepper

Black pepper essential oil are limonene, pinene, myrcene, phellandrene, beta-caryophyllene, beta-bisabolene, sabinene, linalool, pinocarveol, alpha-termineol, camphene and alpha-terpenene. Black pepper essential oil is also rich in calcium, beta-carotene, phosphorus, potassium, selenium, manganese, iron, vitamin K. Black pepper is used to treat digestive issues, such as diarrhea, constipation, and bloating; used to treat respiratory issues, such as bronchitis and asthma, treats skin issues, such as eczema and acne, and can be used to relieve coughs and colds. Black pepper is used to treat anxiety and depression, cancer, diabetes, treat heart disease, kidney disease, liver disease, stomach ulcers.

Caraway Seeds

Caraway seeds are a rich source of antioxidants, vitamins, and minerals. They contain a compound called carvone, which has been shown to have antibacterial and anti-inflammatory properties. Caraway seeds can be used to treat digestive issues, such as diarrhea, constipation, and bloating; used to treat respiratory issues, such as bronchitis and asthma, treats skin issues, such as eczema and acne, and can be used to relieve coughs and colds. Caraway seeds can be used to treat anxiety and depression, cancer, diabetes, treat heart disease, kidney disease, liver disease, stomach ulcers. It may help obese people moderately lose weight, "without any severe adverse effects" possibly caraway's anti-inflammatory and anti-bacterial effects.

Cardamom

Cardamom comes from the seeds of plants that belong to the ginger family and contains, among other things, vitamin C, B group vitamins, iron, calcium, sodium, magnesium, zinc, phosphorous, potassium, and essential oils. Cardamom benefits include antiviral, antibacterial, anti-inflammatory, antispasmodic, and warming properties, due to its rich nutrient content. Cardamom may help fight cancer, improve liver health, regulate blood sugar, enhance bone health, and reduce stomach ulcers due to its rich content of manganese and other beneficial compounds Compounds in cardamom have been observed to protect against heart inflammation and viral infection. This likely has to do with its ability to stabilize cholesterol and body fat. Studies demonstrate that cardamom lowers blood sugar, making it ideal for lessening adverse symptoms of pre-diabetics. Chinese medicine has employed cardamom to soothe digestive issues for centuries. Research shows cardamom may treat headaches, constipation, colic, diarrhea, dyspepsia, vomiting, epilepsy, and cardiovascular disease.

Cayenne

Capsicum annuum is a type of chili pepper. Capsaicin, the active ingredient in cayenne, lowers one's appetite and increases fat burning. Cayenne pepper is a good source of vitamins C, A, B6, and K, which can help improve eyesight, boost immunity, enhance digestion, and clear congestion. Cayenne also has anti-inflammatory properties, which can help alleviate pain and reduce inflammation. Cayenne pepper is used to treat digestive issues, such as diarrhea, constipation, and bloating; used to treat respiratory issues, such as bronchitis and asthma, treats skin issues, such as eczema and acne, and can be used to relieve coughs and colds. Cayenne pepper is used to treat anxiety and depression, cancer, diabetes, treat heart disease, kidney disease, liver disease, stomach ulcers. Cayenne pepper is used to treat arthritis, fibromyalgia, and other pain-related conditions, as well as to treat colds, flu, and other respiratory infections.

Celery seeds

Celery seeds are a natural diuretic, which can help reduce water retention and alleviate symptoms of bloating and swelling. Celery seeds are also a natural anti-inflammatory, which can help reduce pain and inflammation in the body. Celery seeds are used to treat digestive issues, such as diarrhea, constipation, and bloating; used to treat respiratory issues, such as bronchitis and asthma Celery seeds are used to treat anxiety and depression, cancer, diabetes, treat heart disease, kidney disease, liver disease, stomach ulcers. Celery seeds are used to treat arthritis, fib myalgia, and other pain-related conditions, as well as to treat colds, flu, and other respiratory infections.

Chives

Chive, or Allium schoenoprasum, is often used as a flavoring herb, but also acts as a mild stimulant and diuretic. Chives have antiseptic and antibacterial properties. Chives are a good source of vitamins A, C, and K, as well as minerals like potassium, magnesium, and iron. Chives have been shown to have anti-inflammatory properties, which can help alleviate pain and reduce inflammation. Chives have been shown to have antioxidant properties, which can help protect the body against free radicals and oxidative stress. Chives also have been shown to have a positive effect on blood sugar levels, making them beneficial for people with diabetes or prediabetes.

Cilantro

Cilantro, also known as coriander, is a natural detoxifier, and is a natural anti-inflammatory, which can help alleviate pain and reduce inflammation. It can help lower blood sugar, boost immunity, improve heart, brain health, and enhance digestion. Its compounds guard the skin against UV radiation, protecting against skin damage. Cilantro has demonstrated significant analgesic properties, has high beta-carotene, an antioxidant that's good for the eyes. Cilantro is a versatile herb that contains many healing properties, including phytonutrients, phenolic compounds and flavonoids. Cilantro benefits include its ability to promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damages.

Cinnamon

Cinnamon is a spice that has been used for centuries in traditional medicine. It has been shown to have anti-inflammatory properties, which can help alleviate pain and reduce inflammation. Cinnamon also has antibacterial properties, which can help prevent the growth of harmful bacteria in the body. Cinnamon has also been shown to have antioxidant properties, which can help protect the body against free radicals and oxidative stress. Cinnamon can lower blood sugar levels and has a potent anti-diabetic effect, making it beneficial for people with diabetes or prediabetes4.

Cumin

Cumin seeds come from the herb Cuminum cyminum, which is a member of the parsley family. It’s often ground into a powder for cooking. Cumin seeds are a rich source of vitamins A, C, and E, as well as minerals. Cumin seeds have been shown to have anti-inflammatory properties, which can help alleviate pain and reduce inflammation, been shown to have antioxidant properties, which can help protect the body against free radicals, been shown to have antibacterial properties, which can help prevent the growth of harmful bacteria in the body, shown to have anti-diabetic properties, which can help lower blood sugar levels. Cumin seeds have been shown to have anti-cancer properties, which can help prevent the growth of cancer cells, and shown to have anti-anxiety and anti-depressant properties, which can help alleviate symptoms of anxiety and depression. Cumin increases the activity of digestive enzymes, releases bile from the liver which breaks down nutrients in your gut. As well as being rich in iron, cumin also enhances weight loss, according to some studies. Cooking with cumin seeds can help aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and prevent diabetes.

Curry Leaf

Curry leaves come from the curry tree that’s native to India and Sri Lanka. Using curry leaves for flavoring provides fiber, iron, and vitamins A, C and E. Curry supports the health of your heart, prevent or fight infections, lower your cholesterol levels, fight diabetes, and aids in preventing iron deficiency anemia.

Dill Seeds

Dill is a source of carvone, a plant compound with antioxidant, antimicrobial, antispasmodic, and anti-inflammatory properties. Carvone also has positive effects on the nervous system and liver metabolism. Dill has long been used in medicinal folklore. In 2012, a study in the Iranian Journal of Pharmaceutical Research discovered that the oil in dill reduces inflammation significantly. Some chemicals in dill seeds also relax the muscles. Dill is a great spice for digestive problems, including excessive gas, gallbladder complaints, and painful urination.

Dill Weed

Dill weed belongs to the same family as bay leaf, parsley and cumin. Adding chopped or whole dill weed to your recipes can help ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Dill weed also has anticonvulsant properties, so it is used to treat epilepsy as well.

Fennel

Fennel is a powerful medicinal plant. Fennel is a natural anti-inflammatory, which can help alleviate pain and reduce inflammation. Its seeds have a milk licorice flavor and is commonly used in Italian and French cooking. It also has galactogenic properties that increases breast feeding productivity. Fennel benefits also include its ability to treat respiratory infections, improve eye health, ease menopausal symptoms, improve heart health and lower blood pressure.

Fenugreek

One of fenugreek's proteins is 4-hydroxyisoleucine, which improves the hormone insulin, which in turn regulates blood sugar levels. It can even increase libido and benefit milk production in new mothers. Fenugreek has been demonstrated to improve insulin function, leading to significant reductions in blood sugar levels, particularly in diabetics Fenugreek has been shown to have anti-inflammatory properties, which can help alleviate pain and reduce inflammation. It also has antioxidant properties, which can help protect the body against free radicals and oxidative stress.

Garlic

Garlic lowers blood pressure and cholesterol levels. Garlic contains allicin, a compound responsible for its distinct smell and numerous health benefits, including potential improvements in heart health and immune function. Garlic has been shown to have antibacterial, antiviral, and antifungal properties, and has been used to treat various health conditions, including high blood pressure, high cholesterol, and certain types of cancer. It has also been used to improve digestion and reduce the risk of certain diseases.

Ginger

Ginger root is the rhizome of the Zingiber officinale plant that contains 115 different chemical components. Ginger is effective in treating various types of nausea, including morning sickness and chemotherapy-induced nausea. It also has strong anti-inflammatory properties that can help with pain management, soothing pain and stiffness. It works as a potent antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels. Ginger root benefits also include its ability to improve diabetes, reduce arthritis pain and fight cancer.

Horseradish Root

The root of the horseradish plant can be used to fight disease because of its antioxidant power. It also has antimicrobial and antibacterial properties, which help boost your immune system and fight infections. Horseradish root properties include its ability to ease pain, ease respiratory issues, treat urinary tract infections, aids in digestion, and has cancer preventative qualities.

Lemongrass

Lemongrass is an herb with stimulating, balancing, soothing, and relaxing properties. It can be used to fight fungal and bacterial infections, reduce inflammation, ease stomach aches, boost energy, ease anxiety, reduce fevers, ease pain, and stimulate menstrual flow.

Marjoram

Marjoram is a light, sweet herb in the mint family research indicates that marjoram can soothe nerve and muscle pains. Marjoram is a natural anti-inflammatory, which can help alleviate pain and reduce inflammation. It also has antioxidant properties, which can help protect the body against free radicals and oxidative stress. Marjoram has been used to treat various health conditions, including anxiety, insomnia, and digestive issues.

Mint

Mint is a medicinal herb that can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression, and relieve respiratory conditions like chronic cough or asthma.

Mustard

Mustard seeds are actually a vegetable that's dried and used as a spice. Mustard belongs to the same family of nutrient-rich leafy vegetables as cabbage, broccoli, and kale, and is packed with magnesium. Mustard can bind with cholesterol to aid in cleaning out the digestive tract and cleanses the body of toxins, including alcohol. It also relieves aches and spasms muscles, as a decongestant, mustard seeds clear sinuses and mucus buildup. Mustard seeds can reduce inflammation that causes pain and swelling; treat gum disease; boost heart health, and help prevent or fight infections due to their antibacterial and antifungal properties. They are an excellent source of folate, vitamin A, calcium, potassium, magnesium, iron, and phosphorus.

Nutmeg

Nutmeg comes from the seeds of an evergreen tree. It is rich in vitamins and minerals like vitamin B6, thiamine, manganese, magnesium, folate and copper. Used in small amounts for cooking or baking, nutmeg can help aid digestion, ease pain, promote detoxification, boost cognitive function and regulate blood pressure levels. Nutmeg has been used to treat various health conditions, including digestive issues, insomnia, and anxiety; mix nutmeg into warm milk for its ability to relieve insomnia and deepen sleep.

Oregano

The ancient Greeks used to use oregano as an antiseptic. Oregano contains carvacrol, which works as an antimicrobial and anti-inflammatory. Oregano is high in antioxidants, which can help neutralize free radicals in the body, protect against cancer, prevent illnesses, and reduces inflammation. Oregano has been used to treat a variety of health issues, including digestive problems, respiratory issues, and skin conditions.

Paprika

Pparika packs a punch as an antioxidant. Its compound, beta-carotene, protects the skin and respiratory system. Paprika contains zeaxanthin and lutein, improving eye health and prevents molecular degeneration. Paprika is a rich source of vitamin C, vitamin E, and beta-carotene, which can help to protect against cell damage, reduce inflammation, and improve immune function. Paprika has been used to treat various health conditions, including digestive issues, respiratory issues, and skin conditions. It lowers blood pressure, strengthening your heart.

Parsley

Parsley contains one of the highest concentrations of myricetin in plants, which blocks cancer-causing chemical compounds. Parsley provides us with an enormous amount of vitamin K, which strengthens bones. Just one cup of parsley equals 1,230% of an individual's recommended daily vitamin K dose. Parsley is a herb rich in antioxidants, carotenoids, vitamins A, C, and K, which can aid in blood clotting, improve bone health, boost immunity, and aids in preventing diabetes as well.

Peppercorns

Peppercorns come from black pepper vines, and they are dried and used as a spice. Peppercorns exhibit anti-diabetic, anti-cancer and antibacterial properties. They can also be used to aid digestion, lower blood pressure, improve cholesterol levels and aid in weight loss.

Peppermint

Peppermint has been shown to improve digestive health, enhance brain function, and boost immunity due to its high content of vitamin A and antioxidants. Peppermint oil has been used to treat IBS, nausea, and headaches. It also has antimicrobial properties that can help fight off infections. Studies demonstrate that peppermint contains healthy oils that relaxes muscles in the colon, reducing pain, bloating, and help relieve stomach pain.

Pimento

Pimento, known as allspice in some countries, comes from an evergreen tree and has pain-relieving, detoxifying, antibacterial, antioxidant and anti-stress properties. Pimento can also be used to promote blood circulation, reduce gassiness and boost the immune system. Pimento has been used to treat various health conditions, including digestive issues, respiratory issues, and skin conditions.

Rosemary

Rosemary is as healthy as it is tasty. One of its ingredients, carnosic acid, fights off damage in the brain, which sharpens memory and concentration. Rosemary is rich in antioxidants, which boost immunity and suppress nasal congestion and allergy symptoms. Rosemary is also rich in iron, calcium, and vitamins A, C, and B6, helping to reduce inflammation, boost immunity, improve blood circulation, and potentially relieve heartburn, gas, and indigestion.

Sage

Sage, derived from the Latin word that means “to save”, improves brain function and memory with antioxidants potentially beneficial for individuals with Alzheimer's disease. Sage has been used to treat various health issues, including digestive problems, respiratory issues, and skin conditions. Sage also has antimicrobial effects that may support oral health.

Sorrel

Sorrel is an herb used for its tangy flavor, and its nutrient content and antioxidants, along with antimicrobial, cancer-preventing and immune-boosting properties. Sorrel can be used to promote blood circulation, reduce blood pressure, support kdiney health, improve skin conditions, and relieve digestive issues.

Shallots

Shallots are a type of onion that is high in antioxidants and have anti-inflammatory properties. They can be used to treat various health conditions, including digestive issues, respiratory issues, and skin conditions, due to having a higher mineral content than onions, including copper, iron, and potassium. These vitamins stimulate the production of red blood cells, which increases blood flow and carries more oxygen throughout the body.

Tarragon

Tarragon is a perennial herb that's related to sunflowers. Research on tarragon in Phytomedicine suggests that it increases insulin sensitivity. In the study, participants who took 1,000 mg of tarragon twice a day experienced less insulin secretion, which kept blood sugar levels balanced throughout the day.

Thyme

Thyme has antimicrobial properties that can help fight off infections. Thyme can help boost immunity and lower blood pressure. Thyme has been used to treat various health conditions, including digestive issues, respiratory issues, and skin conditions. Thyme is also rich in antioxidants, which can help reduce inflammation and improve overall health. Thyme has been used to treat various health conditions, including digestive issues, respiratory issues, and skin conditions.

Turmeric

Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant properties Turmeric increases a growth hormone in the brain, which improves memory and decreases the chance of brain diseases. It also helps the endothelium, which is the lining in your blood vessels, making it beneficial for the heart.

Yarrow

Yarrow is an herb, and the leaves can be used fresh or dried for cooking. Yarrow can also be used to make infused vinegars and oils. Consuming yarrow can help heal skin wounds, stop bleeding, aid amenorrhea, treat mastitis, reduce inflammation, ease anxiety, improve digestive issues, reduce blood pressure and ease asthma.

Salts

Salts are essential for the body, and they can be used in moderation for several medicinal benefits to treat various health conditions, including

Digestive health: Salt stimulates the production of digestive enzymes and stomach acid, aiding in digestion. Respiratory health: Salt can help to relieve congestion and coughs by thinning mucus and reducing inflammation in the airways. Skin conditions: Salt can help to reduce inflammation and improve skin health. Blood pressure: Salt can help to regulate blood pressure and reduce the risk of heart disease. Immune system: Salt can help to boost the immune system and reduce the risk of illness. Electrolyte balance: Salt helps maintain the balance of electrolytes in your body, which is crucial for muscle function and hydration. Heart health: While excessive salt intake can be harmful, a moderate amount is essential for maintaining normal blood pressure and heart function.

The are many differt types of salt which depends on the mineral content and the source of the salt. Some of the most common types of salt include:

Table salt: Refined and processed, mostly sodium, table salt is often fortified with iodine. Kosher salt: A type of flake salt, larger, coarser, and flakier crystals than table salt as it is less refined. It doesn’t contain any additives like iodine. Himalayan pink salt: Known for its pink color and high mineral content. Sea salt: Harvested from seawater, sea salt is rich in minerals and has a coarse texture and can come in various shades, including white, pink, and gray, depending on the source and impurities. Celtic sea salt, or grey salt which gets its grayish color from minerals and clay in the salt ponds typically along the coast of Brittany, France. Smoked salt: Smoked over wood or plant material, smoked salt has a distinct flavor made by cold or hot smoking using regular sea salt or rock salt. The type of wood used for smoking can vary and affects the final flavor of the salt. Fleur de sel: Translated as “flower of salt” in French, is a type of sea salt that is hand-harvested from the top layer of salt evaporation ponds. Black salt: Also known as kala namak, black salt is traditionally hand-harvested from volcanic rock and is rich in a variety of minerals like calcium, magnesium, and iron. Black lava sal: also known as Hawaiian black salt, is a sea salt harvested from the Pacific Ocean, typically blended with activated charcoal or volcanic minerals. Potassium chloride salt, is a type of salt substitute designed to provide a salty flavor while reducing sodium content.

Special Mention: The following have been shown to have health benefits, but not listed as an herb or spice.

Aloe Vera

Aloe vera is rich in vitamins and minerals that are needed for the proper function of all body systems. It also contains enzymes, laxative compounds, anti-inflammatory fatty acids and wound-healing hormones. Aloe vera contains over 75 active components, including vitamins, enzymes, minerals, sugars, lignin, saponins, salicylic acids and amino acids. It provides 20 of the 22 human required amino acids and 7 of the 8 essential amino acids. Aloe vera is used to soothe skin irritations, wounds, burns, and rashes; treats cold sores; moisturizes skin, hair, and scalp; and reduce inflammation when used topically. Taken internally, aloe vera works to relieve constipation, aid digestion, boost your immune system and even improve diabetes symptoms.

Foot Notes