Spices good for your health, and palate

Some spices improve your health, as well as your cooking. Tip sheet's Anna Kuchment asked Dr. Mark Lee, medical editor of the "Mayo Clinic Book of Alternative Medicine" (Time Inc. Home Entertainment) for details.

Q. What herbs and spices have the strongest scientific data to back their health benefits?

A. Traditionally, there have not been many scientific studies done on spices. But garlic has some data behind it, and so does cayenne pepper and cinnamon.

Q. How can garlic improve your health?

A. There is some data that shows garlic may lower LDL, or bad cholesterol, if taken orally. But the studies were done with raw garlic and in very high doses -- you wouldn't have many friends if you were taking that much garlic. The active ingredient in garlic is allicin, the same chemical that gives garlic its pungent odor. No one has really shown that freeze-dried garlic has the same effect.

Q. What about cooked garlic?

A. If you can smell the garlic, it probably has some of the active ingredient in it. But is it enough to affect your health? We don't really know.

Q. What does the data on cayenne show?

A. We've been able to isolate its active ingredient, capsaicin, which creates fiery heat. When applied topically, in a lotion, capsaicin can relieve pain in joints close to the skin surface, like fingers, knees and elbows. It overwhelms the nerve. When the burning disappears, that's when you get the pain relief.

Q. And cinnamon?

A. We have some clear data showing that cinnamon can lower your blood sugar. But the amount that has been studied is one to six grams, more than anyone would consume in one sitting.

Q, Would you recommend taking supplements?

A. I don't take vitamins myself. I recommend using these herbs fresh, like in a pesto, because they have a wonderful flavor that should be enjoyed. Generally, if you eat a well-balanced diet, eat naturally and avoid a lot of the processed stuff, you shouldn't need one.