Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
Nobody likes bland food. It’s no wonder we have an array of herbs and spices in our pantries– each one with a unique flavor that makes our dishes worth enjoying. While most herbs and spices are useful for making food delicious, that’s not all they are good for. Modern science has discovered that many herbs and spices may have health benefits as well. From potentially reducing inflammation to boosting cognitive function, these flavorful additions to our food might help keep us healthy.
Here is a list of 13 herbs and spices, and some of their health benefits:
Basil: May Fight Infections And Support Immunity
Basil is a culinary herb that has a sweet and pungent flavor with a slightly astringent taste. It is one of the most popular herbs in the world and is used for both culinary and medicinal purposes.
Basil is a versatile herb that can be used in both sweet and savory dishes. It is especially popular in Italian, Thai, and Indian cuisine. It can be used in a variety of dishes, including soups, salads, pasta, pizzas, and more. It can also be used as a seasoning in marinades, dressings, and dips.
Basil has several potential health benefits, including the following (3):
It may help the body’s immune system fight infections.
It might help improve blood glucose homeostasis and lipid profiles in people with diabetes.
It is a good source of antioxidants, which can help protect the body from free radical damage.
It contains a few vitamins and minerals, including vitamin K, lutein and zeaxanthin, calcium, and vitamin A.
It may help alleviate stress and anxiety.
It may promote oral health and skin healing.
Turmeric: May Reduce Inflammation
Turmeric is a spice that is derived from the root of the Curcuma longa plant. It has a bitter, peppery flavor and is often used in Indian cuisine. It is also used as a natural dye.
As far as culinary uses go, this spice is most popular in curries. It can also be used in other dishes, such as rice, lentils, and chicken. It can also be used as a seasoning for dips and sauces.
Turmeric has several potential health benefits, including the following (6):
It is a natural anti-inflammatory and may help reduce inflammation in the body.
It may have anti-cancer properties which could potentially help prevent cancer from developing.
It is a good source of antioxidants, which can help protect the body from free radical damage.
It is also a good source of iron, magnesium, and vitamin C. These minerals and vitamins can help keep the body healthy and functioning properly.
Cinnamon: May Help Control Blood Sugar Levels
Cinnamon is a spice that is derived from the bark of the Cinnamomum tree. It has a sweet, spicy flavor and is often used in baking. It is also used as a natural flavoring in foods and beverages.
Its taste makes it a popular choice for desserts, such as pies, cakes, cookies, and more. It can also be used in savory dishes, such as stews, soups, and curries. It can also be used as a seasoning for sauces and marinades.
Cinnamon has several potential health benefits, including the following (9):
It might help control blood sugar levels by improving insulin sensitivity.
It has anti-inflammatory properties which may help reduce inflammation in the body.
It has antibacterial properties.
It is a good source of manganese, which is important for bone health.
It is also a good source of fiber, which can help regulate digestion.
Cardamom is a spice that is derived from the seeds of the Elettaria cardamomum plant. It has a sweet, spicy flavor and is often used in Indian cuisine. It is also used as a natural flavoring in foods and beverages.
Cardamom is popular in curries, rice dishes, and desserts. It can also be used in chutneys, marinades, and dressings.
Cardamom has several possible health benefits, including the following (13):
It may have diuretic properties that could decrease blood pressure
It may have anti-inflammatory properties that might help reduce inflammation in the body.
It may have antibacterial properties.
It is a source of fiber, which can help regulate digestion.
It is also a source of calcium, magnesium, and phosphorus, which are important for bone health.
Sage: May Support Brain Function And Memory
Sage is one of the most popular herbs in the world. It is a spice that is derived from the leaves of the Salvia officinalis plant in the middle ages, it was often used to treat a variety of illnesses.
Today, sage is most popular as a seasoning for poultry and meat dishes. It can also be used in soups, stews, and dressings.
Sage has several possible health benefits, including the following (5):
It may support brain function and memory.
It contains many polyphenols which can act as antioxidants in the body.
It is a good source of vitamin K, which is important for bone health and blood clotting.
It also contains small amounts of other minerals like magnesium, zinc, copper, and iron.
Rosemary: May Slow Or Prevent Cancer Growth
Rosemary is a herb that is derived from the Rosmarinus officinalis plant. It has a strong, pungent flavor and is often used as a seasoning in dishes such as roast meats, lamb, chicken, and fish. It can also be used in soups, stews, and dressings.
Rosemary has several potential health benefits, including the following (12):
It may help slow the growth of cancer cells or prevent tumors from forming.
It has anti-inflammatory and antioxidant properties.
It has antimicrobial properties.
It is a good source of vitamin B6, which is important for energy production.
It is also a source of minerals such as iron, calcium, and manganese.
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Thyme is a herb that is derived from the Thymus vulgaris plant. It has a strong, pungent flavor and is often used as a seasoning in dishes such as roast meats, lamb, chicken, and fish. It can also be used in soups, stews, and dressings.
Thyme has several possible health benefits, including the following (14):
It might help lower blood pressure, although this is only based on animal studies so far.
It may be useful as a natural cough suppressant.
It has antifungal and antibacterial properties which may help fight infections.
Its anti-inflammatory and antimicrobial properties may help with skin conditions like acne and eczema.
It is a source of vitamin C and other nutrients which are important for the immune system.
Peppermint: May Relieve IBS Symptoms And Reduce Nausea
Peppermint is a herb that is derived from the Mentha piperita plant. It has a strong, minty flavor and is often used as a flavoring for teas, candies, and other food items.
Peppermint has several potential health benefits, including the following (1):
It may help relieve symptoms associated with IBS.
It may help reduce nausea.
It may have antimicrobial and antiviral activities.
It is a source of antioxidants like vitamin C, which can help protect the body from damage caused by free radicals.
It also contains some vitamin A, iron, and magnesium.
Cayenne Pepper: May Speed Up Metabolism
Cayenne pepper is a spice that is derived from the Capsicum annuum plant. It has a strong, spicy flavor and is often used in dishes such as chili, curry, and tacos.
Cayenne pepper has several possible health benefits, including the following (8):
It may help speed up the metabolism. Capsaicin, the compound that gives cayenne pepper its spicy flavor, has been shown to reduce appetite and increase fat burning, albeit mildly.
It has anti-inflammatory properties.
It is a source of antioxidants like vitamin C and others, which can help protect the body from damage caused by free radicals.
It is a source of vitamin A, which is beneficial for eye health.
It is a source of vitamin B6, which is important for energy production.
It is also a source of vitamin K, which is important for bone health and blood clotting.
Garlic is a herb that is derived from the Allium sativum plant. It has a strong, pungent flavor and is often used in dishes such as garlic bread, salad dressings, and sauces.
Garlic has several potential health benefits, including the following (11):
It may help lower blood pressure. Garlic extract is being studied for its potential ability to reduce blood pressure.
It has anti-inflammatory properties, which might help reduce inflammation in the body.
It contains bioactive compounds with antioxidant activity, which may help protect the body from damage caused by free radicals.
It is also a source of manganese, vitamin B6, vitamin C, and selenium.
Ginger: Reduces Nausea
Ginger is a spice that is derived from the Zingiber officinale plant. It has a strong, pungent flavor and is often used in dishes such as gingerbread, cookies, and cakes.
Ginger has several potential health benefits, including the following (7):
It can help reduce nausea. Ginger contains a compound called gingerol, which has been shown to be effective in reducing nausea.
It has been anecdotally reported to help reduce symptoms associated with IBS.
It has anti-inflammatory and antioxidant properties.
It is a source of several vitamins and minerals in small amounts, including vitamin C and magnesium.
Fenugreek: May Improve Blood Sugar Control
Ancient Ayurveda texts recommend fenugreek as a remedy for diabetes.
Fenugreek is a herb that is derived from the Trigonella foenum-graecum plant. It has a strong, pungent flavor and is often used in dishes such as curries, chutneys, and pickles.
Fenugreek has several possible health benefits, including the following (2):
It may help improve blood sugar control. Fenugreek contains a compound called 4-hydroxyisoleucine, which has been shown to have antidiabetic activity.
It may help reduce cholesterol levels.
It has anti-inflammatory properties.
It is a good source of iron, and also contains vitamin B6 and magnesium.
Black pepper is a spice that is derived from the Piper nigrum plant. It has a strong, pungent flavor and is often used in dishes such as curries, chutneys, and pickles.
Black pepper has several possible health benefits, including the following (4):
It may help promote the absorption of certain nutrients and help maintain a healthy gut microbiome.
It has anti-inflammatory properties.
It is a good source of antioxidants, which can help protect the body from damage caused by free radicals.
Its active compound, piperine, may help improve blood sugar control and have cancer-fighting properties.
It may help lower cholesterol levels.
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Oregano: May Fight Infection
Oregano is a herb that is derived from the Origanum vulgare plant. It has a strong, pungent flavor and is often used in dishes such as pizzas, pasta sauces, and salads.
Oregano has several possible health benefits, including the following (10):
It may have antimicrobial effects and has been used as a traditional remedy against things like colds and foodborne illness.
It may help reduce inflammation. Oregano contains a compound called carvacrol, which may have anti-inflammatory effects.
It is rich in antioxidants.
The Bottom Line
Herbs and spices are a great way to add flavor to your food while also benefiting your health. The herbs and spices listed above are some of the tastiest options available and include many beneficial nutrients like antioxidants, vitamins, and minerals. So next time you’re cooking, don’t be afraid to spice things up with some of these healthy herbs and spices!
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