Why curry needn't be a guilty pleasure Chilli Chilli is a nutritional powerhouse. It contains high levels of vitamin C and beta carotene, which is a derivative of vitamin A. However, the real star of the show here is the chemical capsaicin. Found in the seeds and the white membranes that hold the seeds in place, capsaicin encourages the muscular walls of blood vessels to relax. The vessels consequently get bigger, reducing the pressure of blood flowing through them. In short, chillies can have a mild and temporary lowering effect on blood pressure. Another interesting activity associated with capsaicin is mood elevation. The compound causes a release of endorphins, which is why people get a kick out of eating spicy foods. Turmeric Turmeric is the spice that gives that distinctive yellow tinge to Indian dishes. It is highly valued in traditional Indian ayurvedic medicine, and in recent years research has revealed its interesting pharmacological effects. The deep orange colour of turmeric comes from a compound called curcumin. This has been shown in both human and animal studies to deliver a considerable range of anti-inflammatory activity. Animal studies have also shown potential beneficial effects on the cardiovascular system, such as anticoagulant (blood thinning) activity. Recently, the pharmacology world has turned its attention to the potential impact of curcuminoids (the pigments) on cancers of the stomach and colon. Although at an early stage, studies conducted on tumour cells have suggested that curcuminoids can induce apoptosis (cell death) and stop genetic changes in cells that instigate cancer. Cumin One of the key flavours in Indian cuisine, cumin gives curry its earthy, slightly acrid taste. It's another spice that is widely used in traditional herbal medicine, both in Asia and the West. A study published in the Journal of Agricultural and Food Chemistry found that the oils contained within cumin, responsible for its distinctive flavour, deliver a broad spectrum antibacterial activity. Other studies have pointed to its antimicrobial, antioxidant, and cholesterol lowering effects. Coriander seeds Another of the curry staples that offers considerable antioxidant activity. These come mostly in the form of polyphenols, the same type of antioxidant that you find in things like green tea and red wine. In 1999, The British Journal of Nutrition reported that an extract of coriander seed delivers notable effects upon blood sugar levels, with the capacity to bring them down in both diabetic and non diabetic patients. Whether consuming it at the level we do in good offers the same benefit as the extract remains to be seen, however. Garlic The nutritional package offered by garlic could fill a book in its own right, such is the vast amount of research that's been carried out on this small bulb. One of garlic's best known compounds is called ajoene, which helps to thin the blood. Then there's the volatile oils garlic contains. These are the things that make you smell like Buffy the Vampire Slayer's jacket pocket. Once metabolised, they can only be removed via the breath. As we breathe out these oils, they move through the respiratory tract, pick up viruses that hang out in our mucous membranes on the way and ejecting them from our body. What to choose on your night out Indian food can be incredibly healthy and nutritious ... but mistreat it and its impact on your health can be disastrous. So how do you negotiate that trip to the curry house? I recommend avoiding dishes that use added cream and sugar like korma, passanda, and tikka masala. Instead, consider a dhansak (which has the added bonus of B vitamin-rich lentils), madras, rogan, or (for the brave) vindaloo. There are always the 'lean' choices like as tandoori chicken or salmon. They are great for the waistline, but they tend to include far less by way of powerful spices.