Herbs add flavor and health benefits

From rosemary to ginger, certain herbs and spices contain beneficial compounds that may have the potential for warding off cancer, heart disease, diabetes and Alzheimer's.

"They make food taste better and are loaded with disease-fighting phytonutrients," Michelle Dudash, a Gilbert chef and registered dietitian.

A recent study by the Department of Agriculture found that, ounce for ounce, some herbs and spices have more antioxidant activity than many fruits and vegetables. In your body, antioxidants fight harmful free radicals that might otherwise damage cells and lead to disease.

Despite promising research, Dudash cautions that many findings are based on lab and animal studies, not human trials. This makes the results suggestive, not definitive. And many of the studies use amounts higher than you might normally fold into your foods.

That's why Dudash suggests eating as many herbs and spices as possible, as often as possible. An occasional dab of garlic isn't likely to make a difference, whereas daily consumption might.

If the spices are unfamiliar, begin with small amounts and build to acquire a taste. Fresh herbs are always more healthful than dried. If buying fresh, look for herbs that are brightly colored and blemish-free. To store, rinse fresh herbs well, loosely wrap in a paper towel and place in a zip-top plastic bag. Store herbs in your refrigerator's crisper for up to 10 days.

Dried spices past their prime lose flavor and aroma, so test for freshness before using. The best way to check is by look, smell and taste. The rule of thumb is to keep dried spices no longer than a year. Store in airtight containers away from heat, moisture and sunlight.

In general, substitute 1 teaspoon of fresh herbs for 1 tablespoon of dried, or vice versa.

Cinnamon: It's one of the richest sources of antioxidants, and research is uncovering its promise in protecting against some ailments. For example, studies that tested cinnamon on those with type 2 diabetes found that as little as  1/4 teaspoon of cinnamon a day may help lower by 10 to 30 percent the risks that come with the disease, such as high blood-cholesterol, triglyceride and glucose levels.

Serving tip: Add a teaspoon to your coffee grinder for a healthful boost.

Ginger: Best known as a medicine for helping to soothe the nausea of motion and morning sickness. Research shows that ginger is a powerful antioxidant and anti-inflammatory, which may make it useful in fighting ailments from heart disease to arthritis and Alzheimer's.

Serving tip: Spice up sauteed vegetables by adding freshly minced ginger.

Oregano: This Italian-food staple is chock full of antioxidants. Fresh oregano, on a per-gram basis, has 42 times more antioxidant activity than an apple, according to a USDA study.

Serving tip: Stir finely chopped fresh oregano into chopped tomatoes for a refreshing salad, or dress up store-bought pasta sauce.

Rosemary: Research shows that this powerful antioxidant protects neurotransmitters in the brain and could play a role in preventing Alzheimer's. Another study indicated that the scent of rosemary alone was able to improve the memories of office workers.

Serving tip: When roasting a chicken, place rosemary sprigs in the cavity of a chicken or between the skin and meat.

Sage: A member of the mint family, it shows signs of supporting cognitive function in those with healthy minds as well as those with memory loss. In addition, studies indicate that sage helps the mind stay alert and calm.

Serving tip: Thread sage leaves between meats and vegetables for shish kebab.

Basil: A relative of peppermint, this fragrant herb contains an array of flavonoids, which help protect cells from damage. It also contains the same enzymes found in aspirin and ibuprofen and relieves the symptoms of rheumatoid arthritis and other inflammatory problems. Basil's generous dose of magnesium helps improve blood flow.

Serving tip: The classic caprese salad - a stack of sliced tomatoes, fresh mozzarella cheese, basil and olive oil - shows off basil's flavor.

Garlic: This edible bulb has been used for centuries as a medicine and as a spice. Researchers point to the organic compound allicin, responsible for garlic's aroma and flavor, as a powerful antioxidant good for cardiovascular health. Research suggests garlic can lower cholesterol and blood pressure, which, in turn, wards off heart disease and strokes.

Serving tip: Slice a garlic clove in half and rub the cut side on the inner side of a crusty loaf of bread. Drizzle bread with extra-virgin olive oil and grill until golden brown.