Season(ings) Greetings: Black Pepper

Stressed during the holiday season? Most of us have a lot going on in the hectic time of year between Halloween and New Year’s Eve. I am no exception to that, but in addition, have added a major move to a new home into the mix. During all of the packing, I was inspired for this blog topic when I discovered not one, but three spice racks, in addition to a cabinet full of solo spices.

Rack Up the Health Benefits with Spice

 Photo: Mireille Blacke and Daniel Belvedere, Jr. 

Spices were valued enough to be traded as currency, and wars were fought over them. In addition to the culinary, aromatic, and preservative functions of spices, they have also been used for medicinal, religious, and cosmetic purposes. But how exactly do spices influence nutrition and health? Most herbs and spices contain antioxidants and in addition to fighting off a number of nasty conditions, flavonoids and phenolic compounds impact nutrient absorption and can lead to increased nutritional content in foods. [Though herbs are also used in similar ways, a spice is derived from a dried fruit, seed, bark, or root, while an herb typically originates from a green, leafy plant.] 

Spice Market (Photo source: Wikipedia Commons)

 

Reflecting the Twelve Days of Christmas, I encourage you to incorporate twelve spices into your holiday merry-making, as well as the rest of the year. Experiment with one unfamiliar spice per month, and you’ll enhance the flavor profiles of your dishes as well as your health benefits. Here's one to start you off...

Black Pepper is one of the world’s most popular spices, and considered a potent digestive aid and carminative (helping to prevent flatulence). Black pepper’s sharp flavor signals the brain to produce hydrochloric acid secretion in the stomach, which discourages unhealthy bacterial growth and prevents symptoms of bloating and indigestion. Black pepper contains manganese, vitamin K, iron, dietary fiber, and copper, all of which contribute to its antibacterial, digestive, and antioxidant properties. Does pepper make you sneeze? Though piperine in pepper can prompt this annoying reaction, it also increases nutrient absorption and functions as a cancer-fighting antioxidant. 
Tip: Because increased sodium intake can increase risk for hypertension, cardiovascular disease, and stroke, substitute black pepper for salt in seasoning. 
Associated recipe:  Cajun Black Pot Turkey 

More Spicy Days of Christmas to follow...click here for cayenne.
For a full archive of my nutrition articles for OKRA Magazine, click here.