is one of those happy coincidences: Many of the flavors that we like best come from herbs and spices are also good for our health. And these daily herbs can affect more than just everyday health problems. Oregano, for example, is an effective bacteria fighter. And turmeric, which adds a punch to Indian food, can relieve joint pain and asthma.
But the good news extends only so far: A fragrant pizza or spicy curry is not the best way to take this nutritional bonanza. For herbs are an area where the standard advice to get your nutrients from food rather than pills whenever possible-Doesn’t always applies. In most cases, simply can not get a high enough dose of what’s on your plate to give maximum benefit health.
Sometimes, an herbal tea can help, but often may have to go for a real supplement. Here are six better than pills that should be part of your kitchen cabinet and tips on the best way to use herbs.
Garlic (Allium sativum)
What is good for: The spicy and popular bulb is particularly heart-friendly: In several studies, patients with atherosclerosis who took garlic signi-cantly reduced the plaque in the arteries, says Mark Blumenthal, founder and executive director of the American Botanical Council based in Austin, Texas. “Garlic decreases slightly LDL, or bad cholesterol and increases HDL, the good guy,” he explains. “It also lowers blood pressure and reduces the possibility of stroke, as fewer plate means there is less chance that the pieces emerge from the walls of the arteries and lodge in the brain or heart.”
Best form and dosage :. For the health of the arteries, take 200 to 300 milligrams of standardized garlic powder three times a day
Notes: If regular aspirin or warfarin (Coumadin) is taken not add extra garlic, because it can thin the blood too. “For the same reason, stop taking garlic for one to two weeks before surgery,” says James Snow, division president herbal botanical healing program at Tai Sophia Institute in Laurel, Maryland.
Ginger (Zingiber officinale)
What is good for: As anti-nausea remedy natural, this tasty root has few equals. Most research shows that is effective against morning sickness and nausea after chemotherapy, and several studies that was even better than Dramamine in preventing motion sickness.
Best form and dosage: For motion sickness, take 500 mg of extract powder 30 minutes before travel, and then every four hours until the end of your trip. Or prepare an infusion (in which the tea leaves steep ten to 15 minutes) by adding 1 gram 1¼4 ginger to boiling water; drink up to three times a day.
Warnings :. not exceed 2 grams of ginger a day if you are pregnant, and if you have a tendency to heartburn, you can take it with food
Oregano (Origanum vulgare)
what it is good for: studies show that oregano oil works to fight infections, thanks to two powerful compounds in the plant, thymol and carvacrol. “Oregano can be useful for traveler’s diarrhea and giardiasisis,” says David Bunting, director of botanical and regulatory affairs at the Pharm grass in Williams, Oregon, “but is mostly used for infections of the upper respiratory tract. It is better for the short-term, low-grade problems such as coughs and colds, but if you do not feel better after several days or has a high fever, you should definitely see a doctor, you may need to prescribe antibiotics. ”
Best form and dosage: essential oil of oregano, most therapeutic form of oregano, is so powerful it can burn your mouth if taken inappropriately, says Glen Nagel , associate professor and botan- ical naturopathic medicine at Bastyr University in Seattle. Therefore it is better with a product like oregano Herb Pharm spirits, which combines the essential oil with a liquid extract of oregano. Depending on their weight and the severity of their symptoms, doses ranging from 20 drops twice a day to 30 drops four times a day, diluted in 4 ounces of water.
Warnings :. None other than the potential of burning mouth of pure essential oil
Salvia (Salvia officinalis)
What is good for : Sage has long been thought of medicine traditional herbal brain-booster as wisely, it turns out that, since research is adding credibility to this ancestral use. In a small British study of healthy adults, participants taking oil capsules Spanish sage performed better on a test of words recall those of a control group. A plant compound appears to inhibit the same enzyme that is targeted by drugs used to treat memory loss in patients with Alzheimer’s disease (although so far no one has studied the effect of the herb on patients actual Alzheimer’s). Sage is also a classic remedy for sore throat because of its antiseptic action, says Bunting.
Best form and dosage: Alzheimer’s patients should take 30 drops of liquid extract two to three times a day, Bunting says, like a healthy person who is looking to stay in shape. For sore throat, try some sage tea or gargle with a very dilute solution of liquid (10 to 20 drops) dissolved in a cup of warm water.
Notes: In normal doses and foods, there is no risk. But if you use it long term at much higher doses than recommended amounts, can cause seizures.
Peppermint (Mentha x piperita)
What is good for : You would be hard-pressed to find an herb that calms the best stomach peppermint (hence pills mint after dinner). “It is very good for any kind of digestive distress,” says Bunting. And peppermint oil, which comes in enteric-coated capsules, is one of the most effective treatments for irritable bowel syndrome (IBS) natural treatments. Because the capsules are coated, it passes through the stomach and intestines, where they have an antispasmodic effect on the muscles that decomposes during the SII, leading to diarrhea and / or constipation, main symptoms of the disease .
Best form and dosage: for run-of-the-mill upset stomach, plain old mint tea can help. To treat IBS, take one capsule containing 0.2 milliliters of peppermint essential oil from one to three times a day with water before meals.
Notes: “Peppermint will cause heartburn and acid reflux worse in some people,” says Snow. If you experience any of these, stop taking the herb.
Turmeric (Curcuma longa)
What is good for: This staple of Indian cuisine is a powerful anti-inflammatory. Some studies suggest that works to relieve the pain of osteoarthritis and rheumatoid arthritis. It can also help with other inflammatory conditions such as tendinitis, and may even protect the heart, given what we know now about the role of inflammation in heart disease.
Best form and dosage: Unlike many staples spice-rack, you can get a therapeutic dose of turmeric food. A pinch per serving is all you need, says Reenita Malhotra, an Ayurvedic doctor in San Jose, California. In supplement form, take 4 grams of turmeric daily.
Warnings: Because turmeric powder is a powerful herb to cleanse the blood, used sparingly
It’s one of those happy coincidences: Many of the flavors that we like best come from herbs and spices are also good for our health. And these daily herbs can affect more than just everyday health problems. Oregano, for example, is an effective bacteria fighter. And turmeric, which adds …