Sparknotes for Introduction to Our Everyday Herbs and Their Benefits
Unit 4 Assignment HW499
Professor Mark Maule
Delaney Ward
06/11/2024
Introduction Slide (5 minutes) “Not only are our daily spices and herbs used to create
great flavor, but they provide an amazing variety of health benefits! They have been
utilized for health for centuries and todays research supports the numerous
medicinal benefits your everyday spices contain. In class we will learn about herbs
and spices in your pantry right now and how we can utilize them to benefit our
health.”
(10 minutes) Slide 2
Numerous studies have shown benefits such as;
● Reduce inflammation
● Protect against chronic diseases
● Fight oxidative damage to the cells
● You can reduce the intake of salt and sugar by supplementing it with
flavorful herbs and spices
● Aiding digestion
● Control blood sugar
● Boosting immunity
● Fighting infections
● Brain function
(Better Health Channel. 2012)
(5 minutes) Slide 3
Now lets try to list what herbs and spices you have in your cupboard…
● Cinnamon
● Ginger
● Oregano
● Garlic
● Parsley
● Basil
● Cilantro
● Turmeric
● Cumin
● Cayenne Pepper
● Sage
● Rosemary
● Thyme
● Clove
(15 minutes) Slide 4
These are the most common health issues with adults in the USA.
● Viruses
● Respiratory infections
● Obesity
● High cholesterol
● Hypertension
● Cardiovascular disease
● Type 2 diabetes
● Kidney disease
By building a strong immune system and taking proactive measures as simple as
adding more color to your plate can help prevent these common issues.
According to the CDC:
● More than 40% of people in the U.S. have obesity.
● 11.5% of adults age 20 and older have high total cholesterol.
● Hypertension affects almost 50% of adults.
More than one in 10 Americans have diabetes, and more than 90% of cases
classified as Type 2.
(Claire Wolters. 2023)
Handout #1 Slide 5 (10 minutes)
● History of Spices
● This resource goes in depth on different histories of spices and is well worth a
look from where it all started!
● McCormick Science Institute. (2019)
● Spices and herbs have remedied us since the very beginning up to 6 million
years ago. Across different timelines such as biblical, egyptian, chinese,
ancient greece, and medieval times there have been spices and herbs
documented for medicinal use on top of the culinary flavors.
McCormick Science Institute. (2019)
Activity Answers Slide 6 - 13 10 min
● Basil
● Turmeric
● Cumin
● Ginger
● Cilantro
● Rosemary
● Cinnamon
Slide 14 (5 minutes) Turmeric
● Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects
● Fight oxidative damage and boosts the body’s antioxidant enzymes
● Oxidative damage causes ageing and many diseases.
● Curcumin is so anti-inflammatory that it matches the effectiveness of some
anti-inflammatory drugs
● Long-term low-level inflammation has a huge role in nearly every chronic
disease
● Improve brain function, fight Alzheimer’s, reduce the risk of heart disease and
cancer.
(HealthLine. 2017)
Slide 15 Handout #2 Ingredients for a Mediterranean Rice Salad (5 minutes)
Slide 16 Cooking with Herbs (5 Minutes)
Try using herbs and spices for flavor instead of salt and sugar for a more nutritious
meal! They can be added to nearly anything and everything!
● Marinades
● Butters
● Sauces
● Breads
● Desserts
● Drinks
● You name it!
Slide 17 (5 minutes) Ginger
● Treats nausea caused by morning sickness, chemotherapy and sea sickness
● Anti-Inflammatory Properties
● 1 gram or more of ginger can successfully treat nausea.
● Help with pain management
● Decreased markers for colon inflammation in the same way as aspirin because
of the inflammation reduction
(HealthLine. 2017)
Slide 18 (5 minutes) Garlic
● Contains a compound called allicin
● Combats sickness, including the common cold
● Adding garlic to your diet could be incredibly helpful when you are sick.
● Helps with high cholesterol by reducing LDL cholesterol by about 10-15%
● Cause significant reductions in blood pressure in people with high blood
pressure
(HealthLine. 2017)
Slide 19 (5 minutes) Cinnamon
● The effective dose for the benefits is around ½ to 2 teaspoons of
cinnamon
● Anti-viral, antibacterial and antifungal properties
● Anti-inflammatory
● Prebiotic properties may improve gut health
● Reduces blood pressure
● Lowers blood sugar and risk of type 2 diabetes
● Relieves digestive discomfort
(HealthLine. 2017)
Handout #3 (5 minutes) The mediterranean Diet
This diet includes herbs and spices such as cumin, ginger, saffron, and parsley.
Studies showed that the herbs in the diet significantly improved the glucose levels,
with decreased insulin and improved glycated hemoglobin in the Type 2 Diabetes
subjects.
The Mediterranean diet is a healthy option for those seeking to improve their well-
being and prevent chronic diseases.
The diet include healthy fats such as olive oil, fish and fresh fruits and vegetables
while avoids foods such as processed sugars and red meat.
(Garza, M, Pérez-Calahorra, S…. 2024)
References
Garza, M. C., Pérez-Calahorra, S., Rodrigo-Carbó, C., Sánchez-Calavera, M. A.,
Jarauta, E., Mateo-Gallego, R., Gracia-Rubio, I., & Lamiquiz-Moneo, I. (2024).
Effect of Aromatic Herbs and Spices Present in the Mediterranean Diet on the
Glycemic Profile in Type 2 Diabetes Subjects: A Systematic Review and Meta-
Analysis. Nutrients, 16(6), 756. https://doi.org/10.3390/nu16060756
McCormick Science Institute. (2019). History of Spices | McCormick Science
Institute. McCormick Science Institute.
https://www.mccormickscienceinstitute.com/resources/history-of-spices
Claire Wolters. (2023, August 10). 10 Common Health Conditions (Christine
Comizio, MPH, Ed.) [Review of 10 Common Health Conditions]. Health.usnews.
https://health.usnews.com/wellness/articles/most-common-health-problems
Better Health Channel. (2012). Herbs. Vic.gov.au.
https://www.betterhealth.vic.gov.au/health/healthyliving/herbs
10 Delicious Herbs and Spices With Powerful Health Benefits. (2017, June 4).
Healthline. https://www.healthline.com/nutrition/10-healthy-herbs-and-
spices#TOC_TITLE_HDR_3
