We all know that using the correct spices with the right recipe can do wonders for any meal. Imagine spaghetti sauce without basil, or tamales without red peppers. While many of us use spices to enhance the flavor of our foods, did you know that they are also great additions to your health? According to health writer Megan Kempston, spices can be used to improve our moods, sharpen our minds, get our circulation going, and more.

Cinnamon
Let's start with cinnamon. This delicious spice is full of antioxidants which help fight the nasty diseases of cancer, Alzheimer's, diabetes and Parkinson's. Cinnamon also helps to reduce blood sugar levels; great for those with type 2 diabetes. Along with exercise and healthy eating, cinnamon is another way to help prevent diabetes.

How Much?
Try using 1/4 to 1/2 teaspoon most every day.

How Do I Use It?
•  Sprinkle some in your hot chocolate, coffee or tea
•  Sprinkle it on your oatmeal - another naturally good food for lowering bad LDL cholesterol levels
•  Sprinkle it on fruit. I like it on apple and banana slices!
•  Sprinkle on fish, chicken, and lamb

Did You Know?
The cinnamon I have been using - you know the stuff on the spice rack of your supermarket - is not cinnamon. According to Megan, it is "cassia". She says that "true cinnamon" is called "Ceylon cinnamon". This has the higher levels of antioxidants we are looking for.

Turmeric
I just wrote about this amazing spice a few weeks ago. Beth Reardon, Director of Nutrition at Duke University Health System, said that "If I could only have one spice for the rest of my life, it'd be turmeric". Wow! That is quite a recommendation. The reason for this is simple: curcumin.

Curcumin is the active ingredient in turmeric. It is an especially strong antioxidant that has been shown in test tube and animal studies to "fend off cancer growth, amyloid plaque development (one of the brain abnormalities that define Alzheimer's disease), and more," according to Reardon.

This beautiful golden yellow spice might also boost heart health and can act as a non- steroidal anti-inflammatory. According to a 2009 human study on osteoarthritis in the knee, a daily dose of curcumin was as effective as ibuprofen.

As with any herb or spice, too much does not necessarily equate to the "more is better" doctrine. Taken in larger than recommended dosages, turmeric may inhibit blood clotting and intensify any gallbladder problems. Be sure to ask your doctor for his/her recommendations.

How much?
Recommendations are 1 teaspoon 3x a week

How Do I Use It?
•  Lentil soups
•  Curry dishes
•  Add to Greek yogurt
•  Tea. You can purchase turmeric tea or chop off an inch of fresh turmeric root and seep in hot water for 15 minutes

Ginger

I remember my grandmother making ginger tea for her colicky grandchildren as well as for anyone who was suffering from an upset stomach. Ginger quells nausea, refreshes breath, helps digestion and protects against gastric ulcers.

According to Rearson, small studies have also recently shown that ginger can help with pain, including menstrual cramps, muscle pain and migraines. I wish I had known this a few weeks ago when a friend was suffering from a migraine!

Too much ginger can cause heartburn and gas and can conflict with some medications, so as usual, check with your doctor.

How Much?
If your doctor says it is alright, use ginger daily. I get ginger root, peel the "bark", and shred 3-4 small slices. Love it!

How Do I Use It?
•  Shave off some slices (as mentioned above) and eat it fresh!
•  Make your own chai tea: tea, a little milk, and a pinch of cinnamon, cardamom and ginger
•  Gingerbread, ginger snaps, gingerbread houses, candied ginger in muffins

Did You Know?
Just like turmeric, ginger is best fresh, not ground and purchased in a spice jar. Most supermarkets carry ginger root. To store, just put the root in a paper bag and place in the crisper of your refrigerator.

Chili Peppers
These green, yellow, orange and red peppers have, according to archaeologists, been around for 10,000 years. A spice this venerable, is worth a little discussion.

Capsaicin, an active ingredient in peppers, can work as a topical pain reliever for headaches, arthritis, and other pain. Capsaicin "inhibits the release of P-protein (P for PAIN?) which in turn interrupts the transmission of constant pain signals to the brain".

Capsaicin cream can be purchased over-the-counter. Read the directions and use the cream as directed. Most brands suggest an application 3-4x a day. Again, talk to your doctor if the cream does not help with joint pain after a few weeks.

How much?
No, the regimen does not require you to eat a whole chili. If using a powder, as little as 1/8 of a teaspoon is good. If chopped up and used in your favorite dishes, like salsa and burritos, just eat!

How Do I Use It?
As I mentioned previously, there are a lot of different chili's to choose from. An article I read mentioned chipotle and ancho chili powders as being quite popular. These have a smoky flavor and go well in:

•  salsas
•  soups
•  chicken dishes and... get ready...
•  chocolate desserts. I'm going to try this!