Herbs and spices are a fantastic way to add flavour to meals – particularly if you’re looking to reduce your salt intake. But research shows that they’re packed with healthy compounds, too – offering benefits for everything from heart health to diabetes management and mood regulation.
With that said, here are 11 herbs and spices with impressive health benefits.
1. Ginger
Ginger has been used to treat various health concerns for thousands of years – and research suggests it’s just as useful today.
Containing gingerol, ginger is a strong anti-inflammatory and antioxidant. In this study of people at risk of colon cancer, taking 2g of ginger extract a day was found to reduce markers of colon inflammation in a similar way to aspirin.
Ginger’s anti-inflammatory properties may also benefit weight loss. Take this study, which found that ginger supplements significantly reduced body weight in overweight and obese people. Other research has linked ginger with lower cholesterol, better blood sugar regulation levels, and nausea relief – including nausea caused by chemotherapy and morning sickness.
Check out these healthy ginger recipes from Eating Well for inspiration.
2. Cinnamon
Cinnamon is a spice made from the inner bark of Cinnamomum trees. It’s a fantastic source of antioxidants and has been used as an ingredient as far back as Ancient Egyptian times. It’s particularly rich in a compound called cinnamaldehyde, which researchers believe is responsible for many of cinnamon’s health benefits.
This study found that cinnamon may increase blood antioxidant levels while reducing markers of inflammation. As such, it’s been linked with a lower risk of heart disease – for example, by reducing cholesterol, triglyceride levels, and blood pressure.
There’s also evidence that cinnamon may benefit people with neurodegenerative diseases like Alzheimer’s and Parkinson’s. For example, this study found that cinnamon may prevent the buildup of a protein called tau in the brain, which is a marker of Alzheimer’s disease.
Other research has linked cinnamon with improvements in type 2 diabetes – for example, by improving insulin sensitivity and lowering blood sugar levels. In this study, cinnamon was found to lower fasting blood sugar levels by 10-29% in people with diabetes.
Check out these healthy cinnamon recipes from Eating Well for ideas on how to add it to your diet.
3. Rosemary
Rosemary has a fragrant, savoury flavour and its active ingredient, rosmarinic acid, has been linked with various health benefits.
There’s evidence that rosemary may reduce the severity of allergic reactions and nasal congestion, while other research has linked it with improved brain function. For example, this study found that drinking water containing rosemary extract positively impacted cognitive performance; and another study noted rosemary’s potential to help treat and prevent dementia.
Other research suggests that rosemary may improve sleep and ease symptoms of anxiety and depression in some people.
Why not add some rosemary to your diet with one of these 32 fresh rosemary recipes from Taste of Home?
4. Turmeric
Turmeric is a type of plant native to Asia and Central America and its main active ingredient, curcumin, is a powerful antioxidant and anti-inflammatory.
Several studies have explored curcumin’s effect on cancer and found that it may have the ability to kill cancer cells and prevent more from developing. In this study, curcumin was found to reduce levels of ERG protein, which is considered a key indicator of prostate cancer. Another study found that taking curcumin alongside chemotherapy as a treatment for bowel cancer may be more effective than chemotherapy alone.
Other research suggests that curcumin may reduce inflammation in people with rheumatoid arthritis. In fact, some studies have likened the anti-inflammatory effects of curcumin to that of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen.
There’s also evidence that curcumin may reduce the risk of dementia, lower cholesterol levels, and improve mood regulation.
For further reading, check out our article: 8 health benefits of turmeric and how to add it to your diet.
5. Oregano
Oregano has a strong flavour that adds warmth and a hint of sweetness to dishes. Research shows that oregano is high in antioxidants and may reduce inflammation – offering protection against conditions like cancer and heart disease.
One study found that oregano helped to prevent the growth of colon cancer cells, and another study found that carvacrol (one of the components of oregano) seemed to slow the growth and spread of colon cancer cells.
Oregano has also been found to protect against bacteria and viruses. This study noted its effectiveness against 23 different types of bacteria, and, in another study, carvacrol inactivated norovirus within one hour of treatment.
For ideas on how to add it to your diet, check out these recipes featuring oregano from Food & Wine.
6. Cumin
Cumin is a spice made from the seeds of the Cuminum cyminum plant and is well-liked for its nutty, earthy, and spicy flavour.
Traditionally, the most common use for cumin is digestion. Studies have found that cumin may increase the activity of digestive enzymes and the release of bile from the liver, which helps to break down certain nutrients in the gut. As a result, in this study, when people with irritable bowel syndrome (IBS) took concentrated cumin for two weeks, their symptoms improved.
Cumin may also have benefits for heart health. In this study, when people took cumin twice a day for eight weeks, their levels of unhealthy blood triglycerides decreased. Another study found that levels of LDL (bad) cholesterol decreased by nearly 10% when people took cumin extract for one and a half months.
Other research suggests that cumin may help to control blood sugar levels in people with diabetes, while this study found that, alongside other seasonings, cumin may reduce the risk of food-borne infections.
Check out these 22 cumin recipes from Food & Wine for inspiration.
7. Sage
Sage is a herb belonging to the mint family. It contains over 160 different polyphenols (powerful plant-based antioxidants), which research suggests may offer anti-cancer, anti-inflammatory, and neuroprotective benefits.
These may be particularly helpful for improving memory and brain function – particularly in people with Alzheimer’s disease. In this four-month study, people with mild to moderate Alzheimer’s disease experienced significant improvements in brain function after taking sage extract. Another study found that sage helped to improve memory.
Other research has linked sage with better oral health and improvements in menopause symptoms. In this study, a sage-based mouthwash was found to effectively kill the Streptococcus mutans bacteria, which is a common cause of dental cavities. Another study showed that the compounds in sage improved menopause symptoms, like hot flushes, by binding to specific brain receptors.
Check out these sage recipes from BBC Good Food for ideas on getting started in the kitchen.
8. Basil
Basil is a flavour-rich, leafy green herb that originated in Asia and Africa. It’s a member of the mint family and comes in many varieties including sweet basil, Thai basil, holy basil, bush basil, and cinnamon basil.
Basil has been a popular folk remedy for various health concerns, like nausea and bug bites, and there’s evidence for this. For example, studies have found that sweet basil may reduce stress, memory loss, depression, high blood pressure, and fasting blood sugar levels.
In this study of people with at least three symptoms of stress, taking holy basil extract daily for six weeks was 39% more effective at improving symptoms than a placebo.
Check out these basil recipes from BBC Good Food for cooking inspiration.
9. Nutmeg
Nutmeg is a spice made from the seeds of Myristica fragrans – a tropical evergreen tree native to Indonesia. It’s commonly linked with winter due to its warm, nutty flavour. Nutmeg can be found in whole-seed form but you’ll most often find it as a ground spice.
Despite being small, nutmeg seeds are rich in plant compounds with powerful antioxidant and anti-inflammatory properties. As a result, research suggests nutmeg may be beneficial for health conditions associated with chronic inflammation, such as diabetes, arthritis, and heart disease.
Nutmeg may also protect against potentially harmful strains of bacteria. In this study, nutmeg extract was found to have powerful antibacterial effects against bacteria known to cause tooth cavities and gum inflammation. Another study found that nutmeg may prevent the growth of harmful strains of E.coli, which can cause severe illness in humans.
Other research has linked nutmeg with better mood, improved blood sugar control, and a healthier heart.
Check out these easy nutmeg recipes from Insanely Good Recipes for ideas on how to add it to your diet.
10. Paprika
Paprika is a colourful spice made from the dried peppers of the Capsicum annuum plant.
It contains several key nutrients, including vitamin E, lutein, and zeaxanthin, which, in high amounts, have been linked with a reduced risk of cataracts and age-related macular degeneration.
Certain varieties of paprika, particularly hot ones, contain the compound capsaicin, which research has found may reduce pain and inflammation. As a result, there’s evidence that paprika may protect against various autoimmune and inflammatory conditions, including arthritis and digestive disorders. In this study of people with gastrointestinal conditions, capsaicin supplements helped to reduce stomach inflammation and damage.
The capsaicin in paprika may be useful in managing diabetes. There’s evidence that capsaicin may affect genes involved in blood sugar control and improve insulin sensitivity. In this study, taking a daily 5mg capsaicin supplement significantly decreased post-meal blood sugar levels, compared with a placebo.
Check out these paprika recipe ideas from Bon Appetit for inspiration on how to add it to your diet.
11. Mint
There are over a dozen species of mint plant, including spearmint and peppermint.
Research suggests that peppermint oil may be particularly beneficial for people with gastrointestinal conditions like irritable bowel syndrome (IBS). This is because it contains a compound called menthol, which helps to relax muscles in the digestive tract. In this study of over 700 people with IBS, peppermint oil capsules improved IBS symptoms significantly more than placebo capsules.
Other research has found that simply smelling the aroma of mint may improve brain function. In this study, smelling mint essential oils while driving increased alertness and reduced anxiety, fatigue, and frustration. Another animal study found that smelling peppermint essential oil significantly improved learning and memory, while also reducing damage to brain tissues.
From macho peas to pea and mint soup, mint is a delicious and refreshing ingredient. Why not try one of these mint recipes from BBC Good Food?
Final thoughts…
Research shows that many herbs and spices go far beyond adding flavour, offering a host of impressive health benefits, too. So why not experiment with some new recipes today?
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from healthy diet swaps to vitamin and mineral guides.
Which herbs and spices do you eat most? Are you feeling inspired to add any to your diet? We’d love to hear from you in the comments below.
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