You might even add herbs and spices to your recipes without even thinking about it! Although they can usually break or break your pure creation, there is more to herbs or spices than flavor. I try to include a variety in our family’s diet on a regular basis because they have incredible health benefits that have been well studied (and make food more fun).
Some of these disease-fighting properties are more than just fruits and vegetables.
Health benefits from herbs and spices
All spices come from plants: flowers, fruits, seeds, bark, leaves and roots. So it is understandable that they will be an amazing source of flavor and antioxidants.
Many spices have antibacterial and antiviral properties and are rich in BB vitamins and minerals. For example, sea salt contains 93 trace minerals!
Some herbs and spices are also shown to help you lose weight, control your appetite, or even satisfy your sweet tooth without calories.
The problem is that most herbs and spices have been sitting on the shelves of a grocery store for so long that they don’t have much nutritional value left. I recommend growing them yourself whenever possible, but if you can’t, stick to high quality, organic brands for the most nutritious options.
My first 12 favorite herbs and spices
To encourage you to get out of your regular salt and pepper foods, here’s a breakdown of common herbs and spices to combat high blood pressure, increase heart health, lower blood sugar levels, lower cholesterol and Can help a lot
Even if you are not a fan of spicy foods, there is still a way to add these herbs and spices to your diet.
Why it is healthy: Most people have cinnamon in their spice cabinet, which is great because it has the highest antioxidant value of any spice. Studies show that cinnamon can reduce inflammation and lower blood sugar and blood pressure, ultimately helping with weight loss. Like ginger, cinnamon has been used to treat nausea. It contains important minerals such as manganese, iron, and calcium, and its antimicrobial properties can help extend the life of food.
How to use it: Cinnamon is great for both tasty and sweet dishes. Add a tablespoon of almond pancake batter, sprinkle on baked apples, or mix in some homemade granola bars. You can even add it to the peppers!
See my full list of benefits and uses of cinnamon here.
Hint: When buying cinnamon, look for organic salon cinnamon instead of the usual type of cassia, which is not so powerful.
Why it is healthy: Basil has anti-viral and anti-inflammatory properties that can help prevent osteoarthritis. It has been used in digestive diseases. The herb also promises to have anti-cancer properties. Research has shown that basil leaf extract can help cure cancer in the body.
How to use it: You can add basil to practically anything. Fresh basil is always best, but dried basil works best as long as it is freshly dried. Try freshly chopped omelets, cooked or cooked vegetables, soups, meatballs, or salads. Layered with tomatoes and mozzarella cheese, it makes an amazing Capri salad.
Read more about the health benefits of basil and basil forward recipes.
Why it is healthy: Well, I know Airroot doesn’t technically fall into the category of herbs and spices, but the key benefits of this cabinet are so great, they deserve to be mentioned here. Arrowroot powder is starchy and highly digestible, making it an excellent alternative to gluten-free flour, especially for those with conditions such as irritable bowel syndrome. While more research is needed, one study found that arrowroot promises to fight obesity and diabetes.
How to use it: Arrowroot powder works like a corn starter, and is an excellent healthy condiment for soups and dips. Use it for roux instead of wheat flour, to thicken the grits for roasting chuck, or as an excellent complement to the crust of almond flour.
Why it is healthy: Turmeric is widely used in Indian cuisine, but is often overlooked here in the United States. This mild and fragrant spice is so powerful because it contains the active ingredient curcumin, a powerful anti-inflammatory compound that fights cancer. Can help fight, alleviate Alzheimer’s disease symptoms, and boost the immune system.
How to use it: Turmeric is essential in Indian curry, but the possibilities do not end there. Add a pinch to add a little more to eggs, soups, meats, sauces and baked goods, or add turmeric to a mild hot drink or a soothing golden milk. It doesn’t matter how you decide to enjoy it, but be sure to add some cranks of freshly chopped pepper to help increase the bioavailability of curcumin.
I use turmeric often, so check out my recipes and even beauty list here.
Why it is healthy: Maybe there’s some healing garlic in your kitchen right now and it’s more than just its contradictory role in Italian cuisine. Garlic has long been thought to help prevent cancer, and recent research supports this claim. Research also shows that when vitamin C and a little honey are added, eating raw garlic is a great treatment for cough, cold and flu.
How to use it: Fresh cloves are always the best, but pow, dar, minced and granular shapes provide the best flavor. Add eggs, tuna salad, baked fish or any other dish that can use a little cook.
So here is a (really long!) List of methods I use garlic.
Why it is healthy: Ever wonder why pregnant women crave pickles? It has to do with the ability to soothe the stomach from stomach upset, such as during morning sickness. Medicinal essential oils are used medicinally to treat diseases of the gallbladder, kidneys, stomach, and liver.
How to use it: Because dahl loses some of its nutrients when heated to high temperatures, it is best used in raw recipes. Use it to make creamy spreads, cartoon or salad dressings like this salmon dip.
Learn more about growing your own deal.
Why it is healthy: Red red hot, it’s your l. is better. This is because the medicinal properties of red pepper are derived from its active ingredient, capsaicin, which converts heat when in large quantities. Capsaicin’s antioxidant activity fights free radicals and is beneficial for improving cholesterol, boosting metabolism, and even fighting heart disease and fatty liver disease.
How to use it: If you are not big on spicy foods, you can use a small amount of red pepper in practically any meat, veggie or sauce. It is available in capsule form if you struggle with heat, but if you enjoy a little spice you will love this recipe of Firefire!
Why it is healthy: Fennel seeds are incredibly nutritious, as they are a source of fiber, iron, and vitamin C. They also have high levels of the mineral manganese, which is important for things like bone growth, blood sugar regulation, and wound healing. These seeds can also be helpful in weight loss, as a study has shown that drinking fennel tea has helped to suppress the short-term appetite of overweight women.
How to use it: It is best to crush whole fennel seeds before cooking for maximum flavor. Add it to the sausage, coat with pork or tenderloin or toast the seeds and add to the fresh tomato sauce. You can even use them to make digestive tea!
If I’m not eating it fresh, I buy it here.
Why it is healthy: Who doesn’t feel refreshed to brush with a hot cup of peppermint tea or mint toothpaste after a big meal? Mint is great for treating digestive problems and can help relieve bloating, gas and other IBS-related issues. It’s not only good for your stomach – it can be good for your brain. One study also found that sniffing peppermint essential oil enhances memory and other cognitive performance.
How to use it: There is more to fresh mint than hot tea. Get a bunch of fresh leaves and mix a tablespoon of sauce to top the lamb or beef, prepare a healthy salad dressing, or fry a lot of fresh basil and mint inspired by Asian for a double whammy. You can even have some sweet mint chocolate chip ice cream for dessert!
Get a full look at why peppermint is so healthy and how to use it more around the house.
Why it is healthy: Oregano and its mild cousin, marjoram, are great for your overall health because they are antiviral, antibacterial, antimicrobial, and even anti-cancer. It also helps to modulate blood sugar levels and relieve inflammation.
How to use it: Chop fresh oregano, or use the dried variety to sprinkle on soup, sauce, zucchini, bean-free peppers, or a Greek or Italian-inspired dish. You can even use it to punch a smoky chappot dip.
Why it’s healthy: Cumin is the second most used herb in the world after pepper and is mostly used in Mexican dishes such as tacos or peppers. Cumin has antimicrobial properties and is used to reduce indigestion. And here’s the interesting thing: cumin was a symbol of love in the Middle Ages, and was given as a traditional wedding gift.
How to use it: Skip the flavored pack laden with MSG and mix cumin with chilli to make your taco spice. You can also use seasoning soups, pickles, meats, salad dressings and curries. Try this marinated chicken tikka recipe – you won’t be disappointed!
Why it is healthy: Rosemary is a common houseplant, but it does more than just look and smell. The herb has a high concentration of the antioxidant carnosol, which the research show promises to fight a variety of cancers and tumors. It contains natural anti-inflammatory agents.
How to use it: The fragrant scent of rosemary pine perfectly complements meat dishes, soups, glycemic mushrooms and hearty vegetables. To increase its use, try using dhanri in soap making. Homemade rosary soap has a wonderful aroma, and it acts as an antiseptic.
Learn more about the benefits and recipes.
Why it is healthy: Tea is a member of the mint family and is one of my favorite herbs. It contains thymol, a powerful antioxidant used in mouthwashes (like lecithin) to kill germs. Preparing your mouth with water affected by tayammum will have the same effect! A dilute tincture can also be used to treat athlete’s foot and vaginal yeast infections.
How to use it: At the beginning of cooking, add tayammum leaves to any cooked dish, as its benefits are gradually released. It tastes great in Italian and French cuisine (because it is part of the herb de Provence). Try sprinkling it on gluten-free pizza. You can even boil your healing tayammum tea.
Find out more recipes and ways to use it.
Why it is healthy: Grinding, also called coriander, is one of my favorite herbs. The way I like the taste of it, I like it and it has some somewhat impressive health benefits. Most importantly, heavy metals can help your body move out of heavy metals. This herb contains a lot of antioxidants, and it can help relieve gastrointestinal problems, control high cholesterol, and reduce anxiety and insomnia in traditional Iranian medicine.
How to use it: We love fresh red chicken chopped on salads, tacos, and even soups, but you can make fresh pastries longer and add healthy fats to this homemade grind pesto.
Cooking with different herbs and spices will improve your overall health. Beneficial, and I encourage you to try all the amazing recipes that can be made from these herbs and spices. If you don’t have these (or other people you want to try) in your local store, you can buy many of them online.
You can also find out which herbs and spices can benefit your personal health.
This article was medically reviewed by Dr. Lauren Jeffers, Certified Board of Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk to your doctor or work with a doctor at Study MD.
Let me know what your favorite herbs and spices are below!
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