Unsung Heroes of the Kitchen: Assembling Your Family’s "Herbal Pantry"

For centuries, cultures have turned to various plants and herbs to help maintain good health. Today, a growing body of scientific evidence is validating the rich anecdotal history of many of these "botanicals," by demonstrating the different benefits to human health offered by these "unsung heroes of the kitchen."

As more is learned about the safety and benefit of common botanicals, many American families are building their own "herbal pantry"–particularly since many of these plants are now available in supplement forms that make it convenient to incorporate them into a family’s day-to-day routine. Here are a few basics of the herbal pantry, drawn from items families are likely to find in their own spice rack…

Garlic: Given its extensive historical use in promoting health, it’s not surprising that there has been a wealth of recent scientific research into the potential benefits of garlic. A growing body of data is showing that garlic does have positive impact on maintaining the health of the cardiovascular system, from inhibiting "platelet aggregation" (that is, thinning the blood) to preserving a healthy blood pressure.

Ginger: Like generations before them, many parents today instinctively reach for the ginger ale when their kids have a minor stomachache. Science is now showing that there is more to this than just an old wives’ tale. Clinical trials on ginger have found that it has a tangible positive impact on both motion sickness and various forms of nausea, such as post-operative nausea.

Cayenne: This common spice has long been used topically (meaning on the surface of the skin) to sooth the joint pain of arthritis or the discomfort of muscle spasms. When applied to the skin, cayenne seems to stimulate circulation and create a warm feeling in the area. New clinical trial also shows that ingestion of cayenne supplements can mitigate symptoms of arthritis.

Cranberry: Scientific studies have demonstrated the effectiveness of cranberry in preventing bacteriuria, or bacteria in the urine–which can show up even in people who have no symptoms of a urinary tract infection. Because urine is normally sterile (that is, free of bacteria and other microscopic organisms) in healthy individuals, the presence of bacteria in the urine often indicates that there is an infection somewhere in the urinary tract. Cranberry has also been shown to help prevent the adhesion of bacterial cells to urinary tract surfaces–blocking colony formation and infection.

Choosing Supplements or Food Forms?

Each of the above botanicals in the "herbal pantry" can be found in the form of supplement tablets or capsules, on the shelves of local supermarkets or drug stores. The question many people face is, which is better? Eating the original "food" form–or taking a more concentrated version of that food as a supplement?

The answer is different for different people–and depends a great deal on your diet. In certain regions of China, for example, people ingest large quantities of garlic–sometimes the equivalent of nine or ten cloves a day. This is a natural part of both the local culture and cooking style. But eating ten cloves of garlic a day would be tough for most Americans to accomplish. So some people choose to supplement their diets with a more concentrated form of garlic, to gain the benefit without having to significantly alter their lifestyles–or their favorite recipes.

As always, anyone with questions about what is right for them should consult with a healthcare professional–preferably one who is knowledgeable about botanical supplements, like many pharmacists.

The Council for Responsible Nutrition (CRN), founded in 1973, is a Washington, D.C.-based trade association representing ingredient suppliers and manufacturers in the dietary supplement industry. CRN members adhere to a strong code of ethics, comply with dosage limits and manufacture dietary supplements to high quality standards under good manufacturing practices. The dietary supplement industry is regulated by the Food and Drug Administration and the Federal Trade Commission as well as by government agencies in each of the 50 states.