Spices add more than just a punch of flavor to a dish -- they may also provide you with a whole spectrum of health benefits.

Turmeric, ginger, coriander, cumin and fennel contain health-protective compounds called phytonutrients that may help prevent certain cancers. Cinnamon has been found to help control blood sugar and improve insulin resistance in people with diabetes. Paprika may help raise your "good" cholesterol, and ginger, coriander and cumin may promote healthy digestion.

When it comes to buying spices, keep these rules in mind:

nBuy your spices from a busy shop -- it will have more turnover and the spices will be fresher.

nThink small. Don't be tempted to buy big containers full of spice even if they're a great value. You might think you are getting a bargain, but spices will lose their flavor in six to 12 months. So unless you plan to use the spice very frequently, choose small.

nSimplify your life and buy spice mixes. Sometimes it's really worth it. Some favorites include: five-spice powder, which you can add to Asian dishes; Garam Masala, which is used in Indian cooking; and chili powder, a Southwest staple.

-- Scripps Howard News Service

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