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Photos: 12 healthy herbs and spices: A closer look

Our ancestors used herbs and spices to flavor foods and soon learned that some of them seemed to improve their health. Today, science is looking more closely at those claims. Read on to find out the latest research on these historically healthy spices and herbs.

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Photos: 12 healthy herbs and spices: A closer look

One of the most commonly used spices in the world, cinnamon has been linked in various studies to improvement in cholesterol and blood sugar control, and it seems to have antibacterial and anti-inflammatory effects.

Enjoy it on your food, but hold off on using capsule supplements, says Academy of Nutrition and Dietetics spokeswoman Lauri Wright. There's not enough research on dosage and long-term impact, and if you have liver issues, it could be dangerous.

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Photos: 12 healthy herbs and spices: A closer look

Uniquely fragrant, rosemary has historically been known for its impact on memory. Shakespeare wrote about it in Hamlet, when Ophelia says to her brother Laertes, "There's rosemary; that's for remembrance."

Studies have shown that rosemary has strong anti-inflammatory properties and seems to improve memory in mice and humans, making it a promising target for Alzheimer's research. Its natural antioxidant abilities persuaded the European Union to approve rosemary extract as a food preservative.

As with any herb, be careful. There are compounds in rosemary oil that could worsen bleeding or seizures and be harmful if taken by mouth.

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Photos: 12 healthy herbs and spices: A closer look

Turmeric, a common spice in curry powder and other Indian dishes, is another powerhouse spice often touted for its anti-inflammatory properties. The National Center for Complementary and Integrative Health says that claim isn't yet supported but points to studies that show it can control knee pain as well as ibuprofen, reduce the number of heart attacks after bypass surgery, and reduce skin irritation after breast cancer radiation treatment. Be aware that using turmeric in high doses or over a long period could cause stomach distress.

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Photos: 12 healthy herbs and spices: A closer look

Ancient records from Greece, Rome and Egypt mention the use of mint as a healing herb; today, we often see peppermint used for colds, headaches and digestive issues. Studies of peppermint oil show that it may improve irritable bowel symptoms when taken in capsules and when applied topically may lessen tension headaches, but there's no evidence that it can help the common cold or other conditions. Be warned: Excessive doses of peppermint oil can be toxic.

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Photos: 12 healthy herbs and spices: A closer look

Asian medicine has used dried ginger for centuries for stomachaches, nausea and diarrhea. Scientific studies show that ginger could help control nausea from cancer chemotherapy when used along with conventional medications, and it may reduce morning sickness among pregnant women, who should be sure to consult with an OB/GYN first.
When used as a spice, ginger is considered safe, but there is some concern that it could interact with blood thinners and increase the flow of bile, which might affect anyone with gallstone disease.

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Photos: 12 healthy herbs and spices: A closer look

Garlic is the edible bulb of the lily family and is widely promoted as a health aid for high blood pressure, cancer, cholesterol and the common cold. But the National Center for Complementary and Integrative Health says the research into these claims is inconclusive. The center recommends adding garlic to foods but warns that it can increase the risk of bleeding in those on warfarin or needing surgery and can interfere with some drugs, including one that treats HIV.

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