UNSERE TOP TEN DER KRÄUTER & GEWÜRZE

Allgemeine Grundlagen, Haltbarkeit & Gesamtevidenz

ZOE Podcast: The medicines in your spice rack, mit Dr. Kanchan Koya (Molekularbiologin & Ernährungsexpertin), Mai 2024.

SPICE-Studie (Blutdruck): Kaye A. et al.: Herbs and spices at a relatively high culinary dosage improves 24-hour ambulatory blood pressure in adults at risk of cardiometabolic diseases. Am J Clin Nutr, 2021.

SPICE-Studie (Natriumreduktion): Maruthur N.M. et al.: Effects of a behavioral intervention that emphasizes spices and herbs on adherence to recommended sodium intake: results of the SPICE randomized clinical trial. 2015. PMID: 26269371.
Darmmikrobiom: Peterson K.S. et al.: Herbs and Spices Modulate Gut Bacterial Composition in Adults at Risk for CVD. J Nutr, 2022.

1. Kurkuma
Arthrose-Studie: Shep D. et al.: Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: A randomized open-label parallel-arm study. Trials, 2019. doi:10.1186/s13063-019-3327-2.

Entzündungsmarker: Morey J. et al.: Dietary intervention among breast cancer survivors increased adherence to a Mediterranean-style, anti-inflammatory dietary pattern: the Rx for Better Breast Health Randomized Controlled Trial. 2021.

Expertenwarnung Leber & Kapseln: Prof. Dr. Martin Smollich: Warnung vor Leberschäden und Toxizität durch hochdosierte Kurkuma-Nahrungsergänzungsmittel. Tagesschau.de & Instagram @prof.smollich.

2. Ingwer
Wirkmechanismus & Übelkeit: Marx W. et al.: Ginger – mechanism of action in chemotherapy-induced nausea and vomiting. Critical Reviews in Food Science and Nutrition, 2017. PMID: 25848702.

Blutzuckersenkung (Meta-Analyse): Silva M.L. et al.: Effect of aromatic herbs and spices of the Mediterranean diet on the glycemic profile in type 2 diabetes: A systematic review and meta-analysis. 2024. PMID: 38542668.

3. Zimt
Blutzucker & CGM-Messung: Zelicha H. et al.: Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes. The American Journal of Clinical Nutrition, 2024.

Vergleich Cassia vs. Ceylon: Verspohl E.J. et al.: Vergleich der insulinähnlichen Wirkung verschiedener Zimtsorten. Universität Münster.

Gehirnschutz & Tau-Proteine: Peterson D.W. et al.: Cinnamon extract inhibits tau aggregation associated with Alzheimer’s disease in vitro. Journal of Alzheimer’s Disease, 2009. PMID: 19433898.

Experteneinordnung & Kapsel-Warnung: Prof. Dr. Martin Smollich: Kritische Einordnung von Zimt-Supplementen und Cumarin. Instagram @prof.smollich

Barmer Gesundheitsportal: Zimt: Wie gesund ist das leckere Gewürz?

4. Knoblauch
Metabolisches Syndrom (Meta-Analyse): Sangouni A.A. et al.: Effects of garlic supplementation on components of metabolic syndrome: a systematic review, meta-analysis, and meta-regression of randomized controlled trials. 2020. PMID: 32838956.

5. Rosmarin
Brustkrebs-Interventionsstudie: Morey J. et al.: Rx for Better Breast Health Randomized Controlled Trial. 2021.

Reduktion heterozyklischer Amine: ZOE Podcast mit Dr. Kanchan Koya: Antioxidant protection during high-heat cooking. Medicines in your spice rack. Mai 2024.  

6. Schwarzkümmel
Meta-Analyse Diabetes: Silva M.L. et al.: Aromatic herbs and spices on glycemic profile in type 2 diabetes. 2024. PMID: 38542668.

Evidenz-Check: Prof. Dr. Martin Smollich: Schwarzkümmelöl – Was sagt die Evidenz wirklich? Instagram @prof.smollich, 2025. Erwähnte Primärquellen: 

Jafari A, et al. Does Nigella sativa supplementation improve cardiovascular disease risk factors? A comprehensive GRADE-assessed systematic review and dose-response meta-analysis of 82 randomized controlled trials. Pharmacological Research, 2025; 107882.

Alberts A, Moldoveanu ET, Niculescu AG, Grumezescu AM. Nigella sativa: A Comprehensive Review of Its Therapeutic Potential, Pharmacological Properties, and Clinical Applications. International Journal of Molecular Sciences, 2024 Dec 14; 25(24): 13410.

7. Safran
Stimmungsaufhellung (RCT): Marx W. et al.: An Examination into the Effects of a Saffron Extract (Affron) on Mood and General Wellbeing in Adults Experiencing Low Mood: A Randomized, Double-Blind, Placebo-Controlled Trial. 2019. (202 Probanden).

8. Nelke
Schmerzlinderung & Eugenol: Kamkar Asl M. et al.: Analgesic effect of the aqueous and ethanolic extracts of clove. Avicenna Journal of Phytomedicine, 2013. PMC4075701.

Antioxidative Kapazität: Shan B. et al.: Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. J Agric Food Chem.

9. Sternanis
Wirkstoffe & antivirale Eigenschaften: Patra J.K. et al.: Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance. Phytotherapy Research, 2020. PMID: 31997473.

10. Schwarzer Pfeffer & Chili
Bioverfügbarkeit & Carotinoide: Nagaprashantha L.D. et al.: Turmeric, red pepper, and black pepper affect carotenoids bioaccessibility. 2021. PMID: 34658029.

Wirkmechanismus Bio-Enhancer: Gelbe Liste Online: Pflanzliche Bio-Enhancer (Piperin, Capsaicin) und Enzymhemmung (CYP3A4).