Herbs, Spices and Flavorings

A comparison of beneficial and harmful herbs, spices and flavorings, focusing on their health effects, nutrient content, and recommended consumption levels.

Herbs and spices derived from leaves and seeds generally contain more antinutrients and potentially harmful substances, especially when consumed in large quantities. In contrast, those sourced from bark, roots, and fruits are typically safer and can be used more liberally without adverse effects. This difference is due to the fact that leaves and seeds are the plant's primary defense mechanisms against microbes and pests, resulting in higher concentrations of antimicrobial compounds. While these compounds can benefit gut health in moderation, excessive consumption may lead to negative effects on the body.

This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.

Best Herbs, Spices and Flavorings to Consume

Sea Salt: contains minerals such as magnesium, potassium, and calcium, which are beneficial for the body. Consuming sea salt helps maintain electrolyte balance, supports proper nerve and muscle function, and regulates fluid balance. Consuming 4 to 6 grams of sea salt per day is considered beneficial. Active individuals may require slightly higher amounts to replenish lost electrolytes.

Dark Chocolate: 85% cacao or higher, contains high levels of polyphenols and antioxidants, specifically flavonoids, which can help reduce inflammation and protect against oxidative stress. Dark chocolate has been associated with improved heart health by promoting healthy blood flow, reducing blood pressure, and lowering the risk of cardiovascular diseases. It may also have positive effects on brain function, including enhanced cognitive performance and mood elevation. However, it is important to choose high-quality chocolate with minimal mold contamination, as mold is a common issue in chocolate production.

Vanilla: real vanilla can boost brainpower and cognitive performance due to its vanilloid compounds, which activate receptors, reduce inflammation, and improve mental performance. Vanilla has traditionally been used to calm stomach pains, reduce hunger pangs, and relieve stress. However, it must be properly processed and not exposed to excessive heat, as this can destroy its beneficial compounds and allow mold growth.

Apple Cider Vinegar: has been consumed for thousands of years and is believed to have various health benefits. It contains minerals such as potassium, phosphorus, and trace minerals, as well as enzymes and pectin. Apple cider vinegar may also help with managing blood sugar levels and improving insulin sensitivity. It has also been associated with potential cardiovascular benefits and antimicrobial effects.

Ceylon Cinnamon: Also known as "true" cinnamon, Ceylon cinnamon is lighter in color than Cassia cinnamon and has a sweeter, more delicate flavor. It primarily comes from Sri Lanka. Ceylon cinnamon is rich in antioxidants, and contains far less coumarin, a natural compound that can be harmful to the liver and kidneys in large amounts. It has also been found to help regulate blood sugar levels.

Cilantro: is rich in vitamin K1 and calcium, which help build strong bones, teeth, and hair. Additionally, cilantro contains bioactive compounds that can aid in detoxification and have anti-inflammatory and antimicrobial effects.

Fresh Ginger: contains active compounds such as gingerols, shogaols, gingerdiones, and zingerone, which possess antioxidant properties. Ginger has been known to soothe an upset stomach, reduce nausea, and improve digestion. It may also help with pain relief, improve circulation, and boost the immune system. Avoid powdered ginger, as it may be susceptible to mold growth and contain immune-system suppressants.

Thyme: contains thymol, a powerful antiseptic compound that can destroy harmful microbes. Thymol has been shown to reduce bacterial resistance to drugs and act as a natural preservative against foodborne bacteria. Thyme also has antioxidant and anti-inflammatory properties. It can help with digestion, relieve respiratory problems like coughs and bronchitis, and even work on eczema-like lesions.

Oregano: contains compounds such as thymol, carvacrol, and rosmarinic acid, which have antimicrobial, antifungal, and antioxidant properties. Oregano has been studied for its potential to support joint function, aid digestion, and help with enteric parasites. It is also known to have high antioxidant activity, surpassing that of apples, potatoes, oranges, and blueberries.

Rosemary: contains compounds like rosmarinic acid and carnosic acid, which have anti-inflammatory and antioxidant properties. These compounds help reduce inflammation, protect brain cells from inflammation, and potentially boost brain function. Rosemary has also been associated with memory enhancement and improved cognitive function. Additionally, it may have antimicrobial, anticancer, and liver-protective effects. However, it is important to note that excessive use should be avoided during pregnancy.

Dill: contains small amounts of vitamins and minerals, including vitamin C, manganese, and vitamin A. It has traditionally been used to aid digestion and relieve gas and bloating by stimulating the secretion of digestive juices and enzymes. Chewing dill seeds can help eliminate bad breath naturally.

Fennel: contains essential oils with health-promoting compounds such as anethole, limonene, and quercetin, which have anti-inflammatory properties. Fennel oil can counteract spasms of smooth muscle in the gut, relieve gas, and help with cramps. It is also known to have a soothing effect on digestion and can sweeten the breath. Additionally, fennel has been shown to benefit infants with colic.

Cloves: contain eugenol, which helps kill bacteria and viruses, making cloves an effective antiseptic and anesthetic. Cloves also have anti-inflammatory properties and can modulate platelet activity. Additionally, they are rich in nutrients such as manganese, calcium, potassium, and fiber. Cloves have been used traditionally to relieve toothache pain.

Allspice: contains antioxidants, anti-inflammatory compounds, and essential nutrients. It can aid digestion, improve circulation, and support immune health. Its unique flavor can be used in both sweet and savoury dishes.

Mint: is rich in antioxidants and can help soothe the digestive system, relieving symptoms of indigestion, gas, and bloating. Mint also has antimicrobial compounds that can fight bacterial and fungal infections. Mint can be chewed to naturally freshen breath.

Turmeric: contains a bioactive compound called curcumin, which has anti-inflammatory, antioxidant, and antiangiogenic properties. Curcumin has been studied for its potential to support joint health, improve digestion, and protect the health of blood vessels. It may also have beneficial effects on conditions such as diabetes, arthritis, and liver ailments. Turmeric is known for its ability to fight inflammation, boost brain health, and even improve memory and mood.

Sauerkraut: is rich in fiber and essential nutrients such as vitamin K1, K2, calcium, vitamin C, potassium, phosphorus, magnesium, and iron. Sauerkraut is also high in microbes, made by fermenting thinly sliced cabbage with lactic acid-producing bacteria, which can increase the diversity of your gut microbiome and improve your health defenses.

Organic Mustard: can stimulate the appetite, improve circulation, and help neutralize toxins. Many commercial prepared mustards contain fillers, artificial colorings, corn syrup, MSG, and vegetable oils, which are detrimental to health. Opt for high-quality organic mustard without additives or sugar.

Kimchi: is a probiotic food that delivers beneficial bacteria and bioactive compounds to your gut, similar to yogurt. The bacteria involved in fermenting kimchi, including Bacteroidetes, Firmicutes, and Lactobacillus, contribute to healthy digestion. Kimchi is rich in essential nutrients such as vitamins C and B, minerals like calcium, potassium, and iron, as well as dietary fiber.

Herbs, Spices and Flavorings to Limit

Table Salt: (Pure Sodium Chloride) not to be confused with sea or mineral salt, is refined and stripped of its nutrients. It may also contain fillers and anticaking agents, such as toxic aluminum compounds. Consuming these fillers can lead to excess sodium in the blood, which can cause various health problems like rheumatism, arthritis, gout, kidney stones, and gallstones.

Black Pepper: Despite it's popularity, pepper has been found to be particularly high in mold toxins, such as aflatoxin and ochratoxin A. Consuming large amounts of black pepper with it's active ingredient, piperine, may cause gastrointestinal irritation, and can contribute to sore joints.

Cassia Cinnamon: is the more commonly available cinnamon and comes from various regions, including China, Indonesia, and Vietnam. Cassia has 63 times more coumarin the ceylon cinnamon, which can be harmful to the liver and kidneys.

Nutmeg: contains myristicin, a flavor compound that can cause headaches, palpitations, and nausea when consumed in large doses (more than 2 teaspoons). While small amounts of nutmeg are unlikely to cause significant problems, it is best to use it sparingly and look for high-quality brands. Additionally, nutmeg can be high in mold toxins, so it is important to be cautious and consume it in moderation.

Vinegars: especially those other than apple cider vinegar, may contain yeast and fungal by-products that can function as antinutrients which can be harmful to the liver and kidneys. Red wine vinegar, malt vinegar, and balsamic vinegar, tend to be higher in antinutrients, including mold toxins and lead. When making salad dressing, always opt for apple cider vinegar.

Yeasts: Yeasts are a type of fungi that can contain toxins. Avoiding yeast may be necessary for various reasons, including allergies, sensitivities, or exacerbation of inflammatory bowel diseases like Crohn’s or ulcerative colitis. It can also be important for those following specific diets, such as the Candida diet, to prevent potential interactions with antifungal medications and to manage certain autoimmune conditions. The toxins produced by yeasts may also cause food cravings and energy slumps.

Herbs, Spices and Flavorings to Avoid

Artificial Flavors: are synthetic additives found in processed foods. They are often made from petrochemicals and may negatively impact liver and brain health. Many artificial flavors lack thorough testing and are commonly used alongside other potentially harmful ingredients. These additives can contribute to the body's toxic load and are not always fully disclosed on labels. Some people may experience allergic reactions or sensitivities to certain artificial flavoring compounds. Be cautious of foods and drinks that commonly contain artificial flavors, such as fast foods, snack foods, processed meats, canned soups, condiments, seasoning blends, low-calorie or no-calorie beverages, yogurt, crackers, granola, puddings, gelatin, gum, breakfast cereals, ice cream, frozen prepared foods and juices with no added sugar.

Natural Flavors: are similar to artificial flavors, which are made of chemical compounds. Companies are not required to disclose their exact composition due to regulatory definitions, trade secrets, and the nature of flavoring agents. Natural flavors often contain emulsifiers, solvents, and preservatives, which can include various chemicals. While the amounts used are generally small and unlikely to cause health issues unless you have an allergy, the lack of transparency and potential for unknown effects make it advisable to avoid foods or drinks containing natural flavors. Despite their name, these additives may not be as "natural" as people might expect.

Commercial Salad Dressings: including low-fat options are made with processed oils, artificial flavors, spices, unlabeled MSG, and cheap preservatives. They are carefully crafted to create food cravings and may contain unhealthy ingredients that can have negative effects on your health. These ingredients can include unhealthy fats, excessive sugar, and additives that can contribute to inflammation, weight gain, and other health issues. It is recommended to make your own salad dressings using healthier ingredients like olive oil, apple cider vinegar, and fresh herbs.

MSG: (monosodium glutamate) is not identical to the glutamate found naturally in the human body and does not occur naturally in unprocessed foods. It can cause a long list of adverse events, affecting organs such as the brain, heart, lungs, and bowels. MSG and its various disguises, such as hydrolyzed protein, sodium caseinate, and autolyzed yeast, have a history of producing adverse effects, which can be serious and even life-threatening in sensitive individuals. It can also trigger adverse reactions, especially in unborn children when consumed by pregnant women. MSG has also been linked to obesity, appetite regulation, and neurotoxicity. The food industry has found ways to include MSG without labeling it, making it difficult for consumers to identify.

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