A sprinkle of cinnamon in your morning coffee. A handful of freshly chopped basil over pasta. You know how herbs and spices can wake up just about any food. But they can also do a lot to keep you well. Here are the health benefits of some of our favorite herbs and spices.
Important:Some herbs in large doses can cause side effects or interact with medications. Use moderation, and tell your doctor about any herbal supplements you take.
1. Black Peppercorns
May help:Reduce cancer risk
Piperine, a naturally occurring compound that gives peppercorns their kick, may reduce the risk of certain cancers, including those of the breast, lung, prostate, ovaries and digestive tract, according to a 2019Applied Sciencesreview. There are several mechanisms at play, but one of the key benefits of piperine is that it can trigger apoptosis, a biochemical process that tells cells to self-destruct before they have the chance to grow out of control and form tumors.
2. Cardamom
May help:Support heart health
Cardamom is an aromatic spice commonly used in Middle Eastern, Indian and Arabic cuisines, among others. It may provide numerous health benefits due to its high levels of antioxidants. A 2020 study inSystematic Reviews in Pharmacyfound that cardamom helped decrease blood pressure in patients with hypertension. While other studies have looked at cardamom’s effects on gastrointestinal discomfort, type 2 diabetes and blood glucose and more, further research is needed before recommendations can be made, according to a 2022 review inNutrition Today.
3. Cayenne Pepper
May help:Maintain a healthy weight and improve heart health
Capsaicin is a plant chemical in the cayenne pepper that gives the pepper its kick. And it may do good things for your heart. In a review of four observational studies, chile pepper eaters had a 25% reduced risk of dying from any cause compared to those who rarely or never dined on hot peppers, per theAnnals of Medicine and Surgeryin 2021. (More research is needed to assess just how much or often to eat is ideal for these potential longevity benefits, according to the researchers.) Capsaicin activates certain receptors in the body that increase fat metabolism, which may help individuals maintain a healthy weight, decreasing one risk factor for heart disease. In addition, capsaicin may also aid in blood clotting, which supports heart health.
Of course, hot peppers may not be right in everyone’s diet. For example, if you have acid reflux, spicy foods in general can trigger symptoms and are best avoided, notes theNational Institute of Diabetes and Digestive and Kidney Diseases.
4. Cinnamon
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Pictured recipe:Cinnamon-Quinoa Breakfast Bowl
May help:Reduce added sugars in your diet, control blood sugar and blood pressure
TheAmerican Heart Associationrecommends using sweet spices like cinnamon to add flavor instead of using sugar and other sweeteners. Most Americans eat more than the recommended limit of added sugar, which can contribute to obesity, diabetes, heart disease and other serious conditions, according to theCenters for Disease Control and Prevention. Some studies suggest cinnamon may help lower fasting blood glucose and measures of insulin resistance in people with type 2 diabetes and prediabetes, according to a meta-analysis of 16 studies in a 2019 issue ofDiabetes Research and Clinical Practice. It’s possible that cinnamon may improve insulin sensitivity, leading to the aforementioned benefits, note researchers.
5. Cloves
May help:Reduce arthritis risk, decrease oxidative stress, support eye health
Cloves are also a great source of beta carotene, which is what gives them their rich, dark brown color. In the body, beta carotene is converted into vitamin A—an important nutrient for keeping our eyes healthy.
6. Coriander
May help:Protect against cognitive decline, cancer and mood disorders
You’ll find these dried seeds of the cilantro plant in sausages and curries, soups and stews. The compound of note in coriander is linalool, an antioxidant that may have anti-cancer properties and may protect the brain from diseases of cognitive degeneration, such as Alzheimer’s disease, as well as mood disorders like anxiety, according to a 2018 review inFood Research International. (Further research needs to be done in humans, however.) Some research suggests that the coriander plant is a more potent antioxidant than vitamin C, the researchers say.
7. Garlic
May help:Lower high blood pressure, support immunity
And, although some experts say the evidence is iffy, several studies suggest garlic supplements may help prevent colds, per a 2020Cochranereview.
8. Ginger
Pictured recipe:Ginger White Fish & Cabbage
May help:Soothe nausea, fight arthritis pain, soothe migraines
Ginger is well-known for easing a queasy stomach. Studies show it can help soothe morning sickness, as well as nausea from surgery, chemotherapy and motion sickness, according to a 2018 review inFood Science & Nutrition.
Got migraines? This spice has been found to provide all-natural relief, according to a meta-analysis inThe American Journal of Emergency Medicinein 2021. Ginger contains specific pain-relieving chemicals called gingerols and shogaols that work in a similar way to over-the-counter medications like ibuprofen. In addition, ginger’s pain-relieving properties may also extend to providing menstrual and osteoarthritis pain relief, though more research is needed, notes a 2020 review inPhytotherapy Research.
9. Oregano
May help:Reduce inflammation, fight infections
10. Paprika
Pictured recipe:One-Skillet Chicken Paprikash with Mushrooms & Onions
May help:Decrease inflammation and pain
Once the capsaicin is extracted from the pepper, it can be added to a range of products, such as creams and gels, for effective pain-relief treatment.
11. Peppermint
May help:Boost mood and improve focus, relieve IBS symptoms, ease nausea
Having a bad day? Brew a pot of peppermint tea. Research suggests the minty aroma may help lift mood and sharpen fuzzy thinking, notes a 2019 study in theAmerican Journal of Plant Sciences. Some studies suggest the scent may also soothe an upset stomach, including in patients undergoing chemotherapy, according to a randomized controlled trial inComplementary Therapies in Medicinein 2021. In one small study inEvidence-Based Complementary and Alternative Medicinein 2020, surgical patients who sniffed peppermint post-procedure reported much less nausea compared to a control group.
12. Rosemary
Pictured recipe:Rosemary-&-Garlic-Basted Sirloin Steak
May help:Improve brain function and mood
A member of the mint family, rosemary is prized both for its flavor and its fragrance. Studies show its woodsy scent helps improve concentration and may boost mood. In one study on nurses scheduled for shift work, inhaling rosemary oil for 5 to 10 minutes at a time over a 2-hour span was effective in boosting feelings of alertness while decreasing sleepiness, found a 2021 randomized controlled trial inComplementary Therapies in Clinical Practice.
13. Turmeric
May help:Ease inflammation, lower type 2 diabetes risk
Turmeric is a plant native to Southeast Asia and has a long history in ayurveda from India and traditional Chinese medicine, according to theNational Center for Complementary and Integrative Health. Within turmeric is a specific anti-inflammatory compound found in the rhizome: curcumin, which gives the spice its famous bright yellow hue. Research reveals that turmeric has promise in managing certain inflammatory conditions, such as type 2 diabetes, metabolic syndrome and arthritis, according to a scientific article inNutrition Todayin 2020. One issue, however, is that curcumin is not very bioavailable, meaning the body is not able to use it well. For that reason, there are no conclusions about if using the spice itself in your kitchen has measurable health benefits (such as treating health problems). That said, it’s still a worthy spice to add to your meals on its own or as part of a curry powder, not only for flavor and color, but as part of an overall anti-inflammatory diet. Though it’s not very bioavailable on its own, pairing turmeric withblack pepperhelps increase our body’s ability to absorb and benefit from curcumin.
14. Za’atar
The Bottom Line
You may use what seems like a small amount of spices in your cooking, but these are generally rich in antioxidants that can support your body’s defenses against infection, cancer and chronic diseases. Though more research on humans is needed (as well as larger studies), researchers say one thing is clear: these culinary spices are worth eating more of. Here’s to a more flavor-packed life!
The Best Spice Grinders, According to Our Test Kitchen
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