NASHVILLE, TN — September 4 marks National Spice Blend Day, a celebration of the rich flavors and health benefits that spices bring to our kitchens. From enhancing taste to supporting overall well-being, spices are more than just culinary additions, they’re nature’s medicine.

Health Benefits & Considerations

1. Turmeric (Curcuma longa)
Renowned for its anti-inflammatory properties, turmeric contains curcumin, which may aid in reducing inflammation and supporting joint health. However, individuals with gallbladder issues, bleeding disorders, or those on blood thinners should consult healthcare professionals before incorporating high doses of turmeric into their diet.

2. Ginger (Zingiber officinale)
Ginger is celebrated for its digestive benefits, helping alleviate nausea and improve digestion. It also possesses anti-inflammatory properties. Nevertheless, excessive consumption, especially in supplement form, may lead to side effects such as mouth sores or increased bleeding risk, particularly for those on blood thinners.

3. Cinnamon (Cinnamomum verum)
Cinnamon may assist in lowering blood sugar levels, making it beneficial for individuals with type 2 diabetes. It also adds a sweet flavor without added sugars. However, moderation is key, as excessive intake can lead to potential liver issues due to coumarin content.

4. Cardamom (Elettaria cardamomum)
Often referred to as the “Queen of Spices,” cardamom aids in digestion, reduces bloating, and serves as a natural mouth freshener. It also supports heart health by providing potassium and magnesium.

5. Nutmeg (Myristica fragrans)
Nutmeg offers digestive benefits, promotes restful sleep, and possesses antioxidant properties. It’s also been linked to improved memory and focus. However, excessive consumption can lead to side effects, so it’s best used in moderation.

DIY Spice Blend: “Nashville Zing”

Ingredients:

• 1 tablespoon smoked paprika

• 1 tablespoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon cayenne pepper

• Salt to taste

Instructions:

1. In a small bowl, combine all the ingredients.

2. Mix well until evenly blended.

3. Store in an airtight container for up to 3 months.

Usage: Sprinkle this blend over roasted vegetables, grilled meats, or use it to season popcorn for a flavorful kick.

Spice Safety: Who Should Be Cautious?

While spices offer numerous health benefits, certain individuals should exercise caution:

• Pregnant or breastfeeding women: High doses of certain spices like turmeric may stimulate uterine contractions.

• Individuals with gallbladder issues: Spices like turmeric can affect bile production.

• Those on blood thinners: Spices such as ginger and cinnamon may increase bleeding risk.

• People with liver or kidney disease: Some spices can exacerbate organ stress.

• Individuals with gastrointestinal issues: Spices may worsen symptoms of conditions like GERD.

As we celebrate National Spice Blend Day, let’s appreciate the diverse flavors and health benefits that spices bring to our meals. Incorporating a variety of spices into our diet can enhance both taste and well-being.

Note: Always consult with a healthcare provider before making significant changes to your diet, especially if you have underlying health conditions.

Author: Tala Shatara