Food Chain

SAGE
Contains antioxidants thymol and eugenol. Aptly named, sage extracts have been found to boost cognitive function among those with Alzhheimer's disease.

NATURE'S

BOUNTY

Sage Advice
Measure for measure, there are more antioxidants in spices than in any other foods. By Jett Stone
multiple favors, as the antioxidants in many spices curb inflammation, widely recognized as an early step in vascular disease, F YOU'KE LOOKING to consume more superfoods, cancer, diabetes, and other chronic conditions. those edibles with nutritional and functional Enhance sweetness with allspice, cinnamon, cloves, oranriches at little caloric cost, search no further than ger. To enhance savory flavors or substitute for salt, use basil, your spice rack. Start thinking about ways to add cumin, mustard, organo, pepper, rosemary, or sage. Or acomherbs and spices to your meals. A pinch here, a bination of them. Start your spice odyssey by taking a trusted dash thereyou not only add taste and aroma, recipe and addingjust one seasoningeach time you make it, you wind up cutting down on ij- ingredients such allowing about one quarter of a teaspoon (the official definias salt and sugar. You also do your body and brain tion of a pinch) per pound of meat or pint of liquid.
iO Psychology Today January/February 2009

CLOVES
Among the top three spices in antioxidant concentration. Contains eugenoi, carophyllin, gallic acid, eugenin. Inhibits oxidation of LDLcholesterol, an early step in atherosclerosis.

CINNAMON
An antioxidant powerhouse; compounds protect against inflammation, heart disease, Alzheimer's. Polyphenols also increase insulin activity, aiding diabetes control. Cinnamon scent boosts attention.

ALLSPICE
Contains more than a dozen antioxidants, including eugenoi, quercetin, ellagic and gallic acids. Ellagic acid has anticancer effects, decreases proliferation of pancreatic cancer cells.

SAFFRON
Loaded with carotenoids, which possess anticancer activity and aid immune function. Also protects blood fats against oxidation, a step in the development of cardiovascular disease.

FENNEL
Contains flavonoids and tanhins. Stimulates bite acid production in the liver, giving it a major role in fat digestion and absorption. Also contains anethole. shown to reduce inflammation and retard cancer.

OREGANO
Another antioxidant powerhouse loaded with phenols. Rosmarinic acid has demonstrated antimicrobial activity against food-borne pathogens, and can be used topically as an herbal antiseptic.

CUMIN
Seeds have significant antiglycemic effect and help reverse metabolic abnormalities in diabetes. Also stimulate bile acid production and its secretion into bile.

GARLIC
Pungent sulfur compounds promote heart health via beneficial effects on lipid metabolism and reduction of cholesterol levels. May also reduce blood pressure and retard cancer growth.

MUSTARD
Has strong antimicrobial effects. Loaded with glucosinolate phytonutrients and their compo* nent isothiocyanates. which inhibit growth of cancer cells, especially in the gastrointestinal tract.

ROSEMARY
Carnosic acid may shield brain from free-radical damage, lowering risk of stroke and neurodegenerative diseases. May also improve memory. Additional antioxidants detoxify carcinogens.

MINT
Stimulates bile acid production in liver and its secretion into bile. Antioxidants in mint include vitamin C and the phytonutrient perillyl alcohol, which has been shown to prevent cancer growth.

TURMERIC
A component of curry, its active ingredient orcumin has neuroprotective and anti-aging effects on the brain, anti-inflammatory effects, and slows spread of breast cancer. May also prevent strokes.

BASIL
Boasts wide range of polyphenols, on a par with berries. Green basil is rich in flavonoids, purple varieties in anthocyanins. Also contains rosmarinic acid. Decreases platelet aggregation, preventing biood clots.

GINGER
The antioxidant zingerone appears to have specific brainprotective properties, The phenolic gmgerol subdues inflammation: studies show it reduces the viability of gastric cancer cells.

RED PEPPER Active ingredient capsaicin is used topicallyto relieve pain of peripheral neuropathy. Also stimulates bile acid and may aid weight ioss by boosting metabolism. The hotter the pepper, the more antioxidants.

BLACK PEPPER
Contains free-radical scavenger pinene, which counteracts oxidative stress from consuming high-fat diet, Piperine increases absorption of selenium, vitamin B, beta-carotene, and other nutrients.

January/February 2009 Psychology Today 51