Many of us resolve to eat healthier this year by adding more fruits and vegetables, but let's not forget about the contents of our spice racks.

Using more herbs and spices and fewer traditional seasonings like sugar, salt and fat can help improve your overall health benefits and add plenty of zing to the foods you eat every day, university researchers say.

Herbs and spices may help you maintain a healthy  weight,  prevent certain cancers, lower blood pressure, control blood sugar and improve cardiovascular health, says Dr. Suzanna Zick, a naturopathic physician and researcher at the University of Michigan Health System.

A pinch here, a pinch there

Research continues on trying to quantify the health benefits of spices.

"We don't have enough evidence to say herbs and spices are 100-percent disease-preventing, but several have positive outlooks," Milton Stokes, a registered dietitian and spokesperson for the American Dietetic Association, told CookingLight.

To help add a dash of spice to your life in 2007, Zick offers these tips for picking the best spices for your overall health.

•  Use herbs instead of salt. Basil, oregano, thyme, rosemary, parsley and garlic can really bring out a meal's natural flavors.

•  Use fresh garlic for maximum benefit. Garlic appears to help lower blood pressure and cholesterol. For maximum benefit, try about three medium cloves of garlic per day.

•  Fight aging with rosemary. Rosemary, one of Nature's most powerful antioxidants, is believed to keep your mind sharp, and research seeks to determine its cancer-prevention properties.

•  Snuff out the sniffles with basil, oregano and rosemary.

•  Treat chronic coughs with thyme. The herb is often consumed as a tea, Zick says.

•  Beat back pain with curry. Research has shown that curcumin. a substance commonly found in turmeric - a common, bright red spice added to curry - may protect against inflammation in a way similar to non-steroidal drugs, Zick says.

•  Fight cancer with curry. Research on curcumin also shows it may shrink pre-cancerous colon polyps. Since the amount needed for its health benefits is unclear, Zick suggests a generous helping of curry or turmeric in a meal.

•  Lower your blood pressure with warming spices. Ginger, nutmeg, cinnamon, allspice, pepper and cayenne pepper can make you feel warm because they bring blood from the center of your body to the skin. This action distributes blood more evenly throughout the body, which may decrease blood pressure, Zick says.

•  Soothe your tummy ache with ginger. Ginger contains gingerols, which decrease oxidative products in the digestive tract that cause nausea. The key is to eat real ginger and not things flavored artificially, such as ginger-ales, to reap the benefits, Zick says.

•  Reduce the sugar, add the spice. Add spices like cinnamon and nutmeg to your sweet snacks.

Savory suggestions 

Meanwhile, Pat Vasconcellos, a registered dietitian and another dietetic association spokesperson, suggests these additions to your healthy eating: 

•  Allspice: stew, tomatoes, gravy

•  Basil: fish, lamb, salads, soups and sauces

•  Cayenne pepper: soups, casserole, cheese sauces, baked egg dishes, barbequed poultry and lean meats

•  Cinnamon: pork, breads, sweet potatoes, squash

•  Cumin: chili, stew and beans

•  Curry: meat, chicken and fish dishes, tomatoes, sauces and rice

•  Dill: fish, chicken, vegetables, potatoes, salads and pasta

•  Fennel: lean pork, squash, beets, sauces and seafood

•  Garlic: lean meats, fish, poultry, soups, salads, vegetables, pasta dishes

•  Lemon or lime juice: fish, poultry, salads, vegetables, sauces

•  Mint: salads, potatoes, bulgur, beans

•  Nutmeg: potatoes, chicken, fish, cauliflower, brocolli, cabbage dishes

•  Rosemary: chicken, fish, sauces, stuffing, potatoes, peas, lima beans

•  Sesame: salads, breads, chicken, vegetables

This article includes information from the American Dietetic Association. 

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.