At the International Research Conference on Food, Nutrition and Cancer in Washington, D.C. herbs and spices are being singled out for attention because, although usually viewed as flavor enhancers, they are rich in powerful phytochemicals (plant substances) that can protect against a wide range of cancers, heart disease and other chronic diseases.

"Although many people know that fruits and vegetables are rich in phytochemicals, most don't realize that herbs and spices are a rich source as well, offering important health safeguards," according to Melanie Polk, R.D., Director of Nutrition Education at the American Institute for Cancer Research. "The cancer-protective antioxidant power of herbs and spices is at least as great as that of fruits and vegetables. That capacity, along with their ability to enrich and enliven the flavor of foods, makes them highly valuable staples in the kitchen."

At the conference, Polk focused on four seasonings: ginger, oregano, rosemary and turmeric. She outlined the individual phytochemicals they contain and the particular health-protective features of each.

"Each herb and spice is distinctive in the particular phytochemicals it contains," says Polk. "Hundreds of phytochemicals have been identified, each highly specialized in the way they can protect our health."

Oregano contains quercetin, which has strong antioxidant properties and may be especially protective against breast, ovarian and endometrial cancers. A recent U.S. Department of Agriculture study shows that oregano offers the most antioxidant activity of all herbs examined: 42 times more antioxidant activity than apples, 30 times more than potatoes and 12 times more than oranges.

The substance that gives turmeric its yellow color is curcumin, which in cell studies slowed the proliferation of prostate cancer cells. Other studies show protection against cancers of the colon, skin and mouth. Researchers also believe it may be protective against heart disease and Alzheimer's.

Rosemary is a rich source of carnosol, a compound with antioxidant, anti-inflammatory and anti-carcinogenic activity. Studies suggest that carnosol detoxifies substances than can initiate the breast cancer process. It may also protect against skin and lung cancers. Fresh ginger contains a pungent substance called gingerol; when ginger is dried and stored, another substance, zingerone, is formed. Both substances are believed to have antioxidant and anti-inflammatory effects and, therefore, may be cancer-protective.

In addition to cancer and other chronic diseases, oregano, turmeric, rosemary and ginger appear to provide other health benefits. Polks notes that, "Oregano is believed to have anti-viral and anti-inflammatory properties. Turmeric has been linked to protection against cataracts. Ginger has been used to treat nausea, motion sickness and other digestive ailments."

In choosing between fresh and dried versions of herbs, Polk advises that, in terms of their health benefits, studies show that fresh versions are probably more potent than their dried alternatives. A general rule of thumb for using fresh herbs is to double the amount a recipe calls for of the dried form.

SOURCE:
International Research Conference on Food, Nutrition and Cancer, American Institute for Cancer Research, July 11, 2002, Washington, DC