Rosalee Brown
IN JAMAICA, when we speak about 'herb', most persons think of ganja or a 'wash out', but herbs are non-woody plants used as condiments,
seasonings and for their medicinal properties.
Most Jamaicans tend to use only the tried-and-proven traditional 'seasonings' of onion, escallion, garlic, thyme, ginger, pimento and pepper with a few others. Yet, there are many other herbs
available on the market, which can add interest to our meals and reduce the need for the use of high-sodium commercial seasonings. The high-sodium products
contribute to our risk of high blood pressure and, for those already with the condition, puts it out of control.
We have always been warned to eat less sodium, but the requirement is now even lowered,
according to the seventh report of the Joint National Committee on Prevention Detection and Evaluation and Treatment of High Blood Pressure.
RECOMMENDATION
It is now recommended that a daily intake of sodium of 1,500 milligram or 2/3 teaspoon (including that found naturally in food and added to cooking) is the safest amount for high blood pressure prevention and control.
With this in mind, we need to use herbs to enhance flavours in food preparation for their
medicinal properties, potential to awaken a dish and to reduce our risk of high blood pressure. Here are some health benefits of two popular seasonings:
Onions are rich in phyto-chemicals and nutrients. They
contain the flavonoid quercetin, which is an antioxidant. Antioxidants are useful in slowing oxidative damage to cells and
tissue of the body. Quercetin is also indicated in the elimination of free radicals (free radicals can damage tissues) in the body.
Another herb that is famous not only for its potent flavour but its health benefits is garlic. Garlic is rich in sulphur, which it absorbs from the soil in which it grows. When garlic is crushed and heated it makes over 100 different
compounds, all containing sulphur in various absorbable forms. It has become famous for its antioxidant and its anti-mutagenic effects and its regular intake has been
indicated in the protection of the immune system.
Garlic is said to promote the
formation of nitric oxide in the human body. Nitric oxide has antioxidant properties and protects the body against ageing diseases such as cancers, cardiovascular degeneration and other circulatory problems. Research has also shown that helicobacter pylori, indicated in gastric ulcers, are sensitive to small amounts of garlic-derived sulphur. Epidemiological and
medical studies suggest that
persons who consume garlic on a regular basis had lower incidence of stomach cancer, longer blood clotting times and showed lower blood lipid levels. These markers indicate lower risk of stroke and cardiovascular diseases.
There is a wide array of fresh herbs and spices in my neck of the woods (post-Ivan). When last have you seen watercress? It gives a zing to a green salad and is now in abundance.
WARNING
Raw garlic can be irritating to the gastrointestinal tract so do
not go overboard with its
consumption. Also, for persons on blood thinning agents such as
warfarin, the consumption of large amounts of garlic can be a
problem, since its blood-thinning properties and that of warfarin can cause bleeding problems.
Enjoy your meals and take
control.
Rosalee M. Brown is a
registered dietitian/nutritionist who operates Integrated Nutrition and Health Services, Montego Bay, St. James; email: yourhealth@gleanerjm.com.
