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India is known for its diverse and abundant spices as every state has something unique. From salty to sweet, these spices are multi-purpose and add depth of flavor to the dishes they are added to. Apart from adding color, flavor and aroma to the food you are cooking, spices also contribute to your well-being by providing a rich source of diverse nutrients, minerals and antioxidants. Their judicious use as aids in cooking ensures comprehensive nutrition for the body.
Dietician Reena Popatani, Fortis Hospital Mulund, and Sushma PS, Jindal NatureCure Institute, Bengaluru, explain various spices that can be included in your diet during the cold season.
clove
Rich in eugenol, which is a natural compound with analgesic (can relieve pain), cloves have anti-inflammatory properties. It can create a feeling of warmth in the body as it helps improve blood circulation and stimulates the circulatory system and promotes blood flow.
To take advantage of its warming effects, include cloves in your diet in the form of curries, teas, soups, etc.
Turmeric
Turmeric contains curcumin – a powerful anti-inflammatory and antioxidant compound. It is associated with increasing heat in the body by promoting better blood circulation and reducing inflammation. Some studies suggest that curcumin may have thermogenic effects, potentially increasing metabolism which also contributes to the feeling of warmth.
Use fresh turmeric in vegetables and curries. Turmeric powder can be added to lattes and coffee as well as carb-rich dishes like rice and pasta.
Cardamom
Believed to have thermogenic properties, meaning it can help produce heat in the body, cardamom may increase metabolic activity. Similar to cloves, cardamom can have a positive effect on blood circulation, ensuring that the heat generated by the body is evenly distributed.
It is mainly used in sweets like biryani and carrot halwa, it can be used in breads for delicious taste, as a spice for meat and even in coffee.
Ginger
Known as a universal medicine in Ayurveda, ginger has innumerable medicinal properties. It may help restore appetite and aid digestion. Gingerol is an active compound that has anti-inflammatory and antioxidant properties, so it can reduce joint stiffness and pain in patients suffering from arthritis. Ginger may help maintain a healthy lipid profile. Respiratory infections are more likely to occur due to cold and pollution and ginger can help remove congestion in the lungs and throat and clear the nasal passages.
Add ginger to your daily diet by grinding it into curry, or drink ginger and lemon tea, water mixed with ginger, basil and turmeric, or mix ginger powder in milk.
black pepper
Black pepper is pungent and hot in nature and its healthful properties can be attributed to a compound called piperine. It has antioxidant and anti-inflammatory activity, and has carminative properties that relieve flatulence, reduce inflammation and improve digestion.
Black pepper is rich in vitamin C and antibacterial properties, which fights cough, cold or flu and helps boost immunity. When it is added to soups or hot drinks like decoction or taken with a teaspoon of honey, it helps to thin the mucus and reduce congestion. Adding a pinch of black pepper to turmeric milk helps in increasing the absorption of curcumin.
cinnamon
Cinnamon contains a bioactive component called cinnamaldehyde, which works wonders for the body’s immune system. Cinnamon reduces cytokines and provides relief from arthritis pain. It also aids digestion, increases blood circulation and normalizes body temperature. According to Ayurveda, this spice has throat soothing properties which helps in thinning the phlegm or phlegm and expelling it from the body. It may help provide relief during an asthma attack.
Sprinkle cinnamon powder on yogurt, fruit or oats, or add it to warm water with honey. Cinnamon tea can provide a way to instantly warm the body.
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