Our Top 5 Spices: How Much Is Enough For Benefits?

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⏰ IN A RUSH?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Unless you have a medical condition that contraindicates them, spices are very healthful for most people. Top choices include:

  • Black pepper

  • Hot pepper (e.g. chilli, cayenne)

  • Garlic

  • Ginger

  • Turmeric

• See today’s main feature for dosages, suggestions, and more!

• Physical and mental wellness are inextricably linked; it’s very difficult to have one without the other

  • Today’s sponsor Maude are offering 10almonds subscribers a discount on their product line to take care of both at once

Read on to learn about these things and more…

👀 WATCH AND LEARN

Sleep better with these evening snacks:

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Evening snack menu (with links to text recipes):

• 0:29 | Cheesecake dip:

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• Bonus: Homemade cashew butter:

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• 1:42 | Tryptophan + sleep

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• 4:12 | Carbs + tryptophan

• 4:32 | Golden hot chocolate:

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• 5:41 | Minerals + sleep

• 6:57 | Bloopers from this idyllic, well-produced scene

🤏 MAIN FEATURE

A spoonful of pepper makes the… Hang on, no, that’s not right…

We know that spices are the spice of life, and many have great health-giving qualities. But…

1. How much is the right amount?

2. What’s the minimum to get health benefits?

3. What’s the maximum to avoid toxicity?

That last one always seems like a scary question, but please bear in mind: everything is toxic at a certain dose. Oxygen, water, you-name-it.

On the other hand, many things have a toxicity so low that one could not physically consume it sufficiently faster than the body eliminates it, to get a toxic build-up.

Consider, for example, the €50 banknote that was nearly withdrawn from circulation because one of the dyes used in it was found to be toxic. However, the note remained in circulation after scientists patiently explained that a person would have to eat many thousands of them to get a lethal dose.

So, let’s address these questions in reverse order:

What’s the maximum to avoid toxicity?

In the case of the spices we’ll look at today, the human body generally* has high tolerance for them if eaten at levels that we find comfortable eating.

For most people, unless you are taking the spice in such quantities that you are folding space and seeing the future, or eating them as the main constituents of your meal rather than an embellishment, you should be fine. Please don’t enter a chilli-eating contest and sue us.

What is the minimum to get health benefits and how much should we eat?

The science of physiology generally involves continuous rather than discrete data, so there’s not so much a hard threshold, as a point at which the benefits become significant. The usefulness of most nutrients we consume, be they macro- or micro-, will tend to have a bell curve.

In other words, a tiny amount won’t do much, the right amount will have a good result, and usefulness will tail off after that point. To that end, we’re going to look at the “sweet spot” of peaking on the graph.

Also note: the clinical dose is the dose of the compound, not the amount of the food that one will need to eat to get that dose. For example, food x containing compound y will not usually contain that compound at 100% rate and nothing else. We mention this so that you’re not surprised when we say “the recommended dose is 5mg of compound, so take a teaspoon of this spice”, for example.

Further note: we only have so much room here, so we’re going to list only the top benefits, and not delve into the science of them. You can see the related main features for more details, though!

The “big 5” health-giving spices, with their relevant active compound:

• Black pepper (piperine)

• Hot pepper* (capsaicin)

• Garlic (allicin)

• Ginger (gingerol)

• Turmeric (curcumin**)

*Cayenne pepper is very high in capsaicin; chilli peppers are also great

**not the same thing as cumin, which is a completely different plant. Cumin does have some health benefits of its own, but not in the same league as the spices above, and there’s only so much we have room to cover today.

Black pepper

• Benefits: antioxidant, anti-cancer, boosts bioavailability of other nutrients, aids digestion

• Dosage: 5–20mg for benefits

• Suggestion: ½ teaspoon of black pepper is sufficient for benefits. However, this writer’s kitchen dictum in this case is “if you can’t see the black pepper in/on the food, add more”—but that’s more about taste!

• Related main feature: Black Pepper’s Anti-Cancer Arsenal (And More)

Hot Pepper

• Benefits: anti-inflammatory, metabolism accelerator

• Dosage: 6mg gives benefits, 500mg is a common dose in capsules

• Suggestion: if not making a spicy dish, consider using a teaspoon of cayenne as part of the seasoning for rice or potatoes

• Related main feature: Capsaicin For Weight Loss And Against Inflammation

Garlic

• Benefits: heart health, blood sugar balancing, anti-cancer

• Dosage: 4–8µg for benefits

• Suggestion: 1–2 cloves daily is generally good. However, cooking reduces allicin content (and so does oxidation after cutting/crushing), so you may want to adjust accordingly if doing those things.

• Related main feature: The Many Health Benefits Of Garlic

Ginger

• Benefits: anti-inflammatory, antioxidant, anti-nausea

• Dosage: 3–4g for benefits

• Suggestion: 1 teaspoon grated raw ginger or ½ a teaspoon powdered ginger, can be used in baking or as part of the seasoning for a stir-fry

• Related main feature: Ginger Does A Lot More Than You Think

Turmeric

• Benefits: anti-inflammatory, anti-cancer

• Dosage: 500–2000mg for benefits

• Suggestion: ¼ teaspoon per day is sufficient for benefits; ½ teaspoon dropped into the water when cooking rice will infuse the rice with turmeric (which is very water-soluble), turn the rice a pretty golden color, and not affect the flavor. Throw in some black pepper as it increases the bioavailability of curcumin up to 2000%

• Related main feature: Why Curcumin (Turmeric) Is Worth Its Weight In Gold

Closing notes

The above five spices are very healthful for most people. Personal physiology can and will vary, so if in doubt, a) check with your doctor b) start at lowest doses and establish your tolerance (or lack thereof).

Enjoy, and stay well!

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🌎 AROUND THE WEB

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More to come tomorrow!

📖 ONE-MINUTE BOOK REVIEW

Habits of a Happy Brain: Retrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin, & Endorphin Levels – by Dr. Loretta Graziano Breuning

There are lots of books on "happy chemicals" and "how to retrain your brain", so what makes this one different?

Firstly, it focuses on four "happy chemicals", not just one:

• Serotonin

• Dopamine

• Oxytocin

• Endorphins

It also looks at the role of cortisol, and how it caps off each of those just a little bit, to keep us just a little malcontent.

Behavioral psychology tends to focus most on dopamine, while prescription pharmaceuticals for happiness (i.e., most antidepressants) tend to focus on serotonin. Here, Dr. Breuning helps us understand the complex interplay of all of the aforementioned chemicals.

She also clears up many misconceptions, since a lot of people misattribute the functions of each of these.

Common examples include "I'm doing this for the serotonin!" when the activity is dopaminergic not serotoninergic, or considering dopamine "the love molecule" when oxytocin, or even something else like phenylethylamine would be more appropriate.

The above may seem like academic quibbles and not something of practical use, but if we want to biohack our brains, we need to do better than the equivalent of a chef who doesn't know the difference between salt and sugar.

Where things are of less practical use, she tends to skip over or at least streamline them. For example, she doesn't really discuss the role of post-dopamine prolactin in men—but the discussion of post-happiness cortisol covers the same ground anyway, for practical purposes.

Dr. Breuning also looks at where our evolved neurochemical responses go wrong, and lays out guidelines for such challenges as overcoming addiction, or embracing delayed gratification.

Bottom line: this book is a great user-manual for the brain. If you'd like to be happier and more effective with fewer bad habits, this is the book for you.

Click here to check out Habits of a Happy Brain, and get biohacking yours!

Wishing you a wonderfully restorative weekend,

The 10almonds Team