Much of Indian cuisine revolves around health-promoting herbs, spices and vegetables, and here are some of the healthiest among them.
1. Ginger
Dishes made with ginger, onion and garlic combinations are popular in Northern Indian cuisine. It's used for its warming properties and unique taste and aroma. Cardamom pods, which belong to the ginger family, are also popular.
Health Benefits: Ginger contains gingerol, a compound that's thought to relax blood vessels, stimulate blood flow and relieve pain. It's commonly used as a digestive aid and contains compounds that ease motion sickness and nausea and inhibit vomiting. This makes it a helpful spice for morning sickness or for people suffering from the side effects of chemotherapy.
Ginger also has anti-inflammatory properties, which means it may be useful in fighting heart disease, cancer, Alzheimer's disease and arthritis. Plus, it's high in antioxidants that fight all kinds of diseases.
2. Turmeric
Turmeric, a bright yellow-orange root, is ground into a powder and used in countless Indian dishes, both vegetarian and non-vegetarian varieties. Perhaps the most well-known use is for curry, as turmeric is what gives the dish its bright yellow color.
Health Benefits: Turmeric contains curcumin, the active ingredient that gives the spice its color. It has potent anti-inflammatory properties and has been found to be helpful in fighting inflammatory bowel diseases, including Crohn's disease and ulcerative colitis, rheumatoid arthritis, cystic fibrosis, cancer and Alzheimer's disease. It's also shown promise in offering cardiovascular and liver protection.
3. Garam Masala
Garam masala is actually a mixture of different spices that are added to many Indian dishes. Typically, garam masala includes cumin, coriander, cardamom, black pepper and cinnamon, but may also included nutmeg or bay leaves, depending on whether meat, fish or vegetables are being cooked.
Health Benefits: This combination of spices offers many beneficial properties. Cinnamon is anti-microbial and anti-inflammatory, and it may help boost brain function and control blood sugar in people with diabetes. Cumin is an excellent source of iron, it aids digestion and it has cancer-fighting properties. Coriander is sometimes referred to as an "anti-diabetic" plant because it helps control blood sugar. It also has anti-inflammatory properties and it helps lower cholesterol.
4. Mustard Seed
Mustard seed may be added to hot ghee (clarified butter used in Indian cooking) to lend a nutty flavor to many dishes. It's also used as a flavoring for vegetables and lentils.
Health Benefits: Mustard seed is a powerful anti-microbial agent (it can kill e. coli bacteria, listeria and other food-borne pathogens). Isothiocyanates, a compound in mustard seed, have also been found to inhibit the growth of cancer cells and protect against cancer.
5. Red Chilies
Red ground chilies are used to add spice, warmth and intense flavor to many Indian curries and vegetable and meat dishes. They're also used to make Indian hot chutneys and hot pickles, which are added to meals for spice, according to each individual's taste.
Health Benefits: The active ingredient in chili peppers is capsaicin, an anti-inflammatory compound that helps with a variety of health issues including pain, cancers and high cholesterol, triglycerides and platelet aggregation. Chili peppers are also known to help clear congestion, boost immunity, help with weight loss and prevent stomach ulcers by killing bacteria.
6. Yogurt
Yogurt provides a cooling contrast to the warmer, spicier Indian dishes, and is often served as a side dish, salad or Lassi, a popular yogurt-based beverage that comes in flavors like mango, rosewater or salted.
Health Benefits: Traditionally, yogurt is a fermented dairy product made by adding bacteria to milk. The good bacteria in yogurt (provided it is still live, which is not the case in many pasteurized yogurt varieties) have been found to enhance the immune system, improve arthritis, fight stomach ulcers, promote good digestion and even extend life. Yogurt is also a good source of calcium and has been found to promote fat loss while retaining lean muscles.
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