Scallion, Ginger, Chilli and Wasabi: A look at the effects of four common spices at once

*The Spice Health Lab: A Herbalist and Nutritionist's Guide to Medicinal Spices* is a practical guide to the health benefits of spices from a scientific perspective. Written by herbalist and nutritionist Bevin Clare and published by Chang Chang Life & Creative Publishing, with Jiang Honglun as the editor, this book selects nineteen common spices found in home kitchens. From their botanical characteristics and clinical research to practical culinary applications, it explains in simple terms how these spices can help support seven key aspects of health, including boosting immunity, promoting digestion, maintaining fluid and kidney health, strengthening heart and respiratory function, maintaining bone health, and improving focus. The book also shares insights into the medicinal properties of spices.Health potentialFurthermore, it incorporates the concept of food and medicine sharing the same origin, providing practical conditioning methods and serving as a valuable reference for those who value natural therapies and functional diets.

The book mentions that almost all spices possess some degree of anti-inflammatory properties, which help enhance the body's ability to fight external pathogens, thereby supporting the immune system. Furthermore, many spices also have antibacterial, antiviral, or antifungal functions, helping to resist the invasion of various microorganisms. For individuals with weak or sensitive immune systems, moderate consumption of certain mild herbs and spices can also play a regulatory and protective role. Through the intake of spices in our daily diet, we can naturally strengthen the body's overall ability to fight infection and disease.

The following introduces four common spices and their specific health benefits:

Garlic (Allium sativum) has long been regarded in traditional medicine asImmunity EnhancementGarlic is an important food ingredient, and its antibacterial and antimicrobial properties have been extensively documented. Studies show that garlic can effectively inhibit the growth of more than ten kinds of bacteria and can even produce a synergistic effect with some antibiotics, reducing the possibility of bacteria developing drug resistance. A double-blind placebo-controlled study indicated that the experimental group that consumed garlic supplements for 12 consecutive weeks during winter had a cold incidence rate of only 37%, while the control group was more likely to catch colds multiple times a year. The active ingredients in garlic also exhibit good anti-inflammatory and immunomodulatory functions, helping to prevent or improve chronic diseases such as obesity, metabolic syndrome, cardiovascular disease, gastric ulcers, and even cancer. Studies have also shown that garlic has certain protective potential against Helicobacter pylori, a major pathogenic bacterium of gastric cancer.

Various chili peppers (Capsicum spp.) not only enhance the flavor of food but are also rich in antioxidants and anti-inflammatory components. Common varieties such as bell peppers, cayenne peppers, and jalapenos (belonging to the Capsicum annuum variety) have been proven to possess antibacterial and antifungal properties, effectively combating a variety of common pathogens including Staphylococcus aureus, Escherichia coli, Staphylococcus epidermidis, Bacillus subtilis, and Candida albicans, making them natural protective ingredients in the kitchen.

Ginger (Zingiber officinale) is a long-standing plant used for both medicinal and edible purposes, and its antioxidant, anti-inflammatory, antiemetic, and anti-mutagenic functions have been extensively studied.薑The active ingredients in ginger can also inhibit the growth of various cancer cells and induce apoptosis. Clinical studies have indicated that ginger has a potential chemopreventive effect against colorectal cancer, reducing the level of COX-1 inflammatory markers in high-risk patients. This effect is less pronounced in the general healthy population, suggesting that it may have a more significant protective effect on specific groups.

Mustard (Brassica nigra) is an ideal choice for improving respiratory health, especially for those with phlegm buildup or wet bronchitis. It has a powerful expectorant effect, helping to clear the respiratory tract. Like its close relatives in the Brassica genus (such as cauliflower and rapeseed), mustard is rich in glucosinolates, which have anti-inflammatory and anti-cancer properties. These glucosinolates can be converted into isothiocyanates by enzymes within the mustard plant. These substances regulate metabolic enzymes, eliminate carcinogens from the body, and further enhance its protective effects.

Interestingly, mustard has also been found to have a mild thermic effect of food (DIT), meaning it can slightly increase the body's energy expenditure after consumption, making it a potential natural aid for weight loss. A clinical trial compared mustard...薑The effects of horseradish and black pepper on energy metabolism were investigated. One study found that participants who consumed meals containing mustard had slightly higher energy expenditure in the four hours following the meal compared to the control group. Although the increase was small, it still suggests that regular consumption of mustard may help maintain weight. Another study also found that after consuming potato soup with added yellow mustard bran, participants had significantly lower postprandial blood glucose levels and increased satiety, indicating that mustard also has a positive effect on stabilizing blood sugar and regulating appetite.

In summary, this book, *The Spice Health Lab*, not only helps readers rediscover the spices commonly found in everyday cooking but also reveals their diverse potential for health promotion. From the antibacterial properties of garlic and the antioxidant characteristics of chili peppers to the digestive protection of ginger and the respiratory health benefits of mustard, these medicinal spices are treasures of natural health benefits. They can be integrated into daily diets to provide comprehensive care for the body, making them a practical guide for those pursuing a healthy lifestyle.