Can tossing some cinnamon on your oatmeal aid in lowering blood pressure? Does including freshly chopped parsley in your salad qualify as part of your daily recommended intake of fruits and vegetables?
New studies indicate that herbs and spices may not only add delightful flavors to meals but could also offer various health advantages such as enhanced cardiovascular wellness, improved regulation of blood glucose levels, and better maintenance of our gut microbiome—the collective microorganisms responsible for aiding digestion and bolstering immune function.
Even though many studies on herbs and spices are still preliminary—and frequently use high concentrations or dosages beyond what you’d typically consume during regular meals—there are indications that typical serving sizes might improve your overall health over time.
Consider something as basic as oregano. While many of us employ it to enhance the flavor of a spaghetti bolognese, this herb is actually brimming with nutrients.
Molecule for molecule, it delivers a higher amount of polyphenols — these antioxidants are believed to reduce inflammation, which is associated with severe diseases such as
cancer
– than so-called ‘superfoods’ such as blueberries and cacao.
Modest cloves, peppermint, star anise, and celery seeds also possess comparable amounts.
A recent study discovered that adults with a high risk of developing cardiovascular diseases who consumed approximately 7 grams of blended herbs and spices each day (roughly equivalent to 3 teaspoons) over a period of four weeks showed an enhancement in levels of certain gut bacteria that have been associated with improved digestive and general well-being.
According to the researchers, who published their findings in The Journal of Nutrition in 2022, the advantages were attributed to the substantial amounts of polyphenols and fiber present in the blend.
Additional findings from the research, which was published in 2023 in The American Journal of Clinical Nutrition, indicated that this particular dosage led to a reduction in systolic blood pressure (the first figure in your measurement) by approximately 2 mmHg, along with a decrease in diastolic blood pressure (the second figure in your measurement) by around 1.5 mmHg within only one month.
Minor, gradual decreases might accumulate over time to result in significant enhancements in cardiac well-being.
Although herbs and spices do not qualify as part of your recommended daily intake of fruits and vegetables, incorporating them regularly into your meals can offer a simple and delicious method to enhance your general well-being.
Therefore, what should you concentrate on? Below is my guide to the herbs and spices worth exploring, supported by recent research findings.
Cinnamon
This widely used seasoning has been associated with improved blood sugar management, particularly in individuals with pre-diabetes or type 2 diabetes.
In a 2024 study
published in The American Journal of Clinical Nutrition
People with prediabetes who took 4 grams of cinnamon (approximately 1½ teaspoons) every day for four weeks experienced improved glycemic control throughout the day.
These results align with those from an extensive analysis of 35 studies published in 2022 in the journal Critical Reviews in Food Science and Nutrition. The study indicated that cinnamon slightly decreased blood glucose levels and enhanced cholesterol profiles in individuals suffering from type 2 diabetes or metabolic syndrome.
Eating cinnamon regularly might offer some assistance, yet the overall composition of your diet plays a much more significant role in managing blood sugar levels if you have prediabetes or type 2 diabetes.
It’s worth remembering that much of the cinnamon available in stores is actually cassia cinnamon, which includes a substance called coumarin. This component can be detrimental when consumed in significant quantities.
If you’re using cinnamon frequently, Ceylon cinnamon (typically marked as ‘Ceylon’ or ‘true cinnamon’) is a better choice for safety.
Turmeric
Frequently utilized in curries and lattes due to its golden hue, turmeric has garnered attention over time for its possible health benefits—some research suggests that its primary component, curcumin, might possess strong anti-inflammatory and antioxidant qualities.
For instance, a comprehensive analysis of earlier research, featured in 2024 within the journal Prostaglandins & Other Lipid Mediators, revealed that curcumin substantially decreased inflammatory indicators like C-reactive protein among individuals with pre-existing medical conditions who consumed approximately 8 grams of curcumin daily through supplements, versus those not using the spice.
Since curcumin has low bioavailability, supplements frequently pair it with piperine, a substance present in black pepper that may enhance curcumin’s absorption by as much as 2,000 percent.
Cooking regularly with a couple of teaspoons of turmeric—preferably paired with a generous dash of black pepper—might offer substantial long-term advantages.
Ginger
The substances responsible for ginger’s pungent taste—gingerols and shogaols—are known to influence various bodily functions such as inflammation, nausea, and the response of our immune system.
Ginger is widely recognized for alleviating nausea, a fact supported by scientific studies. Research indicates that ginger supplements may help decrease feelings of sickness associated with pregnancy, cancer treatment, and post-surgical recuperation.
A 2024 study published in the Journal of the Academy of Nutrition and Dietetics found that individuals undergoing chemotherapy who ingested 1.2 grams (approximately half a teaspoon) of powdered ginger daily experienced reduced feelings of nausea and vomiting as well as decreased fatigue levels when contrasted with participants taking a placebo.
When using fresh ginger for cooking, peeling isn’t necessary; simply rinse and grate it normally.
Alternatively, include a teaspoon of ground ginger in your daily yogurt serving. Freezing fresh gingerroot simplifies the grating process when you’re ready to use it.
Peppermint
This particular variety of mint boasts a robust and powerful taste with elevated amounts of menthol. It is believed that the key components within this mint provide soothing effects for digestion.
Peppermint oil stands out as one of the most extensively studied natural treatments for irritable bowel syndrome (IBS). It appears to be effective through several beneficial mechanisms.
The primary active component, menthol, aids in relaxing the muscles of the intestinal walls, potentially alleviating cramps, bloating, and discomfort. It functions as a natural muscle relaxant, soothing excessive spasms commonly observed in individuals with irritable bowel syndrome.
Individuals suffering from irritable bowel syndrome who consumed peppermint oil capsules showed a twofold increase in improvement and experienced reduced discomfort compared to those who took placebo capsules, as indicated by a study from 2019 featured in the journal BMC Complementary and Alternative Medicine.
While a mug of peppermint tea could provide mild solace, it is actually the potent essential oil (available at most drugstores) that demonstrates the most significant advantages.
Cloves
Famous for being used in flavored baked goods and heated beverages like mulled wine, cloves possess an extensive history as a traditional treatment for toothaches.
Historically, whole cloves were used for relieving dental discomfort when chewed; interestingly, contemporary studies appear to support this traditional approach.
In 2006, a study featured in the Journal of Dentistry discovered that clove gel proved equally efficient as 20 percent benzocaine (a widely used anesthetic) in alleviating discomfort caused by needles during dental procedures.
The effect is thanks to eugenol, a compound in cloves that acts like a natural painkiller by blocking nerve signals.
So if you are suddenly hit with toothache and are unable to get to a dentist or pharmacy, chewing on a clove may provide short-term relief, though it can cause irritation for some.
Rosemary
Originating from the Mediterranean, this herb may give your brain a lift.
Individuals who consumed 1 gram of rosemary extract every day for a period of four weeks experienced enhancements in their mood, vigor, and cognitive acuity, as indicated by a study from 2020 featured in the journal Nutrients.
Although achieving such a dosage is impossible when using fresh or dried rosemary during meal preparation, this does not diminish the value of incorporating it into your dishes. Mince the rosemary finely and mix it with veggies prior to baking them, or blend it with garlic and olive oil as a marinade for chicken or lamb. Yummy!
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