A lot of my favourite foods are extremely healthy and nutritious: antioxidant-rich fruits, green veggies, slow starches, oily fish and grass-fed meats are daily superfoods in my own diet.
Perhaps one of the most overlooked sources of amazing nutrients is healthy spices and herbs that can come with powerful health advantages while injecting profumi e sapori into our main dishes. Today, I wish to cover 7 of the most healthful herbs and spices which you can use in your home.
Top Healthy Spices & Herbs with Powerful Benefits
While we don’t often consume herbs and spices in large quantities, even small doses can be powerful providers of nutrients, antioxidants, anti-inflammatory agents, cancer-fighting constituents, vitamins, minerals, and even more.
If you’re seeking to intensify your healthy living game with aromatic seasonings, you’re in the right place. These are my top picks for healthy herbs and spices with benefits. Be sure to check out my Guide To Culinary Herbs & Spices eBook here.
1. TURMERIC
Turmeric – Herbs & Spices With Most Benefits
Turmeric has turned into a hot topic in health food-o-sphere and once and for all reason. While it’s known to be included to scrumptious curries, its uses have become increasingly more versatile. I really like it since it is very easy to increase the diet, which simply makes it much easier to reap the amazing health benefits associated with this super spice.
To start with, turmeric can be an incredible inflammation fighter. It can even make a big change in people who have problems with rheumatic pain. That is due to constituent curcumin – its active constituent and yellow bioactive compound, lending turmeric its colour.
Curcumin has a multitude of biological interactions when consumed. Its anti-inflammatory benefits make it a great choice for healing leaky gut, bettering digestion, and addressing autoimmune issues with inflammatory side effects.
Because of curcumin’s anti-inflammatory properties, it has the capacity to slow down inflammation-related ageing processes and diseases. Curcumin is also effective at increasing antioxidant capacity in the torso. It’s one of the very most concentrated antioxidant foods you can consume! This implies an overall reduced amount of oxidative stress. Finally, curcumin can increase immunity with its antibacterial and anti-viral properties, drive back cancer and the development of tumours, and improve heart health.
One of the simplest ways to increase its bioavailability (or absorption by the body) is by using turmeric alongside a dash of black pepper. It might not exactly sound palatable, nevertheless, you likely won’t notice an enormous difference, especially in savoury recipes or a blended smoothie/golden milk drink. That is due to black pepper containing piperine. The blend can enhance bioavailability up to 2,000%
Try these turmeric recipes: My Anti-ageing Smoothie With Turmeric and my Healing Turmeric Zucchini & Coconut Soup.
2. GINGER
Ginger – Herbs & Spices With Most Benefits
Ginger is another versatile spice that is absolutely simple to use. Fresh ginger and ground ginger are both beneficial. You can even use ginger essential oil. I especially like to use it brewed in teas. It’s often called a powerful remedy for an achy belly, but its benefits extend far beyond that. For me personally, ginger is usually a part of my day to day routine. Did you know it’s closely related to turmeric?
Like turmeric, it’s also anti-inflammatory. This is why it’s so soothing for an upset stomach which can frequently be traced to a root cause of inflammation somewhere down the road. Ginger can decrease markers of inflammation such as C-reactive protein.
Additionally, ginger can drive back stomach ulcers and treat menstrual cramps. It can also relieve nausea and diarrhoea. Ginger tea is great for relieving flu symptoms as well.
Raw ginger is relatively saturated in minerals like potassium, copper, manganese, magnesium, niacin, phosphorus, and iron. In comparison to other spices, it’s easier to get a substantial amount of vitamins from ginger because you can use the raw root which gives the most bioavailable way to obtain these minerals. In terms of vitamins, you can get a vitamin B6 and vitamin C boost from the ginger. This can be why it’s so excellent for immunity.
Oh, it’s also a great prebiotic food for gut health!
Try out this ginger recipes: Honey, Elderberry & Ginger Throat Lozenges
3. CINNAMON
Cinnamon – Herbs & Spices With Most Benefits
Cinnamon is another spice I find quite simple to use and lucky for me personally, it’s slightly sweet and pretty darn good for you.
I really like its versatility and make an effort to utilize it in savoury recipes as well. I especially love the ease of sprinkling some on raw or baked fruit for a wholesome dessert or having some in a comforting and warming tea blend. Fresh ground cinnamon tastes best, and I also like to have sticks helpful for brewing or grating making for absolutely explosive flavour. It’s one of my top 5 recommended spices for each and every kitchen.
Cinnamon is notoriously filled with antioxidant capacity. It’s actually one of the most concentrated sources and therefore even simply a little cinnamon – around 1 teaspoon per day – can help you to get a healthy boost. Antioxidants help slow the ageing process, reduce oxidative stress and rid your body of toxins. Like turmeric and ginger, cinnamon is also anti-inflammatory. If you really want to reap the benefits, have all three together. They just so eventually complement one another very well!
It’s also thought that cinnamon might be considered a good fighter of neurodegenerative diseases like Alzheimer’s and Parkinson’s. It could protect the neurons inside our brains, inhibit proteins connected to these diseases, and even improve motor function. Overall, cinnamon can be an awesome food for the brain and body.
Cinnamon may assist in healthier skin, improve brain function, and fight infection. It’s ideal for managing blood sugar levels and insulin levels which is why I really like adding it to fruits, sweet potatoes, oats, and other healthy carbs. Finally, cinnamon is a robust cancer fighter. It could inhibit the growth of tumours, prevent DNA damage, and cell mutation.
Try out this cinnamon recipe: Paleo Barbecue Sauce with Apples & Cinnamon
4. SAGE
Sage – Herbs & Spices With Most Benefits
Sage is one of the very most beautiful herbs, and it’s so simple to grow at home. It smells great and tastes better still. I really like it fresh, but it addittionally works its magic dried and ground for easy use, especially outside of growing season. It adds a certain depth to meals, and a crispy sage leaf garnish can turn an ordinary meal into something extraordinary. No – sage isn’t simply for the Thanksgiving or Christmas table! Utilize it all-year-round for its awesome health advantages.
You should use sage to boost cognition, so whether you decide to consume it or inhale the scent than it, you can expect a brain boost. It’s been recognized to increase memory recall and retention, so it can be a superfood for the mind. This might also be from the prospect of the sage to be a preventative food for degenerative diseases like Alzheimer’s and Parkinson’s.
Sage is relatively saturated in vitamin K; just two grams provides 43% of the daily recommendation. It could also normalise cholesterol levels, treat symptoms of menopause, and improve blood sugar which is particularly helpful for those with diabetes. Lastly, like the majority of herbs and spices, sage has anti-inflammatory properties as well as plenty of antioxidants. My mum always made a strong sage infusion for gargling in the mouth if we had a sore or inflamed throat or achy teeth. It works!
Try out this sage recipe: Whole Roasted Chicken With Sage & Bacon Stuffing
5. PARSLEY
Parsley – Herbs & Spices With Most Benefits
Most leafy greens are fantastic for you, and parsley is not any exception. This superfood really fits this is since it is a concentrated way to obtain nutrition, antioxidants, plus more. Plus, it tastes amazing. It is extremely saturated in vitamin K, and a single half cup of parsley contains upwards of 500% of the daily recommendation.
Parsley also includes vitamin C, vitamin A, some folate (a B vitamin), and iron. It’s saturated in antioxidants which can reduce free radical damage and oxidative stress markers. It’s even considered a chemo-protective plant because of its properties having the ability to fight harm to DNA. Like most other herbs, parsley is saturated in minerals such as calcium.
If you’re feeling distended, parsley’s anti-inflammatory properties can be helpful. Parsley even acts as a natural diuretic and stimulates the kidney which can help you shed some water weight and reduce bloating. Finally, it is both antibacterial and antifungal; parsley oil is ideal for skin because it can fight bacteria and clear blemishes.
Try these parsley recipes: Garlic & Parsley Cod, Roasted Sweet Potatoes With Parsley Walnut Crumbs, or Georgian Salad.
6. CHILLI
Chilli – Herbs & Spices With Most Benefits
Chilli is one of my favourite ways to spice things up. I love fresh chillis, ground chilli powder, and chilli flakes alike. Many spicy foods have unique health advantages – especially, weight loss benefits – and chilli is not a exception. Since this spice is derived from peppers, additionally you get many benefits from the veggie itself.
Above all, peppers contain even more vitamin C than an orange does. If you want some serious immune-boosting action, chillis are the way to go! Actually, chillis contain up to seven times the quantity of vitamin C of the orange. Moreover, chilli contains vitamin A and vitamin E.
The capsaicin within spices produced from the pepper is specially beneficial. It helps to inhibit the neuropeptides associated with inflammatory processes that take place in the torso, and it may decrease pain in individuals with symptoms from sensory nerve fibre disorders (arthritis, psoriasis, etc.).
You may already be acquainted, but capsaicin can also reduce congestion and relieve a stuffy nose. It’s understandable that the spicier the pepper, the more capsaicin a.k.a. a lot more benefits you reap. When you can handle the heat, it could be worth the sweat.
Try this chilli recipe: Garlic Chilli mushrooms
7. CUMIN
Cumin – Herbs & Spices With Most Benefits
Cumin is a staple seed or ground spice in so many recipes. Its warm and earthy flavour is perfect for deepening the flavour profile of several different kinds of cuisine. Naturally, you know just what cumin tastes like if you’re a taco enthusiast (and who doesn’t love tacos?). It tastes great, and it’s ideal for you.
Cumin is a great seed for digestion. Among its main compounds – thymol – aids in the production of bile, gastric acid, and digestive enzymes. This may improve the efficacy of digestion, naturally, treat haemorrhoids or assist in preventing them, and decrease the severity of gas. Moreover, a few of these benefits can be related to the fibre content within cumin.
Vitamin E Antioxidant which is situated in cumin acts as an antioxidant. Vitamin E is specially good for healthy, glowing skin. It’s also pretty saturated in vitamin C, so like many spices on my list today, it’s rather a powerful immune booster. Lastly, cumin is anti-congestive, antiviral, and antibacterial meaning it’s great for preventing infection or clearing up the airways while under respiratory stress.
Try out this cumin recipe: Mexican Naked Burrito Bowls
8. ROSEMARY
Rosemary – Herbs & Spices With Most Benefits
Rosemary is a wonderful, aromatic, and healthy herb I usually save a spot for in my plants. It looks gorgeous, smells gorgeous, tastes great, and even has a few sneaky benefits to boot. In Roman, Greek, and Egyptian culture, it’s thought to be sacred. What’s never to love concerning this vibrant green plant? It is possible to make use of it fresh, ground, or in gas, form to receive the huge benefits. However, fresh rosemary will have the most bioavailable nutrient profile.
In conditions of vitamins, fresh rosemary contains vitamin A, vitamin B6, vitamin C, and other B vitamins such as folate and thiamin. It’s also saturated in fibre. In combo with its anti-inflammatory properties, these properties make rosemary a great herb for gut health and digestion. Rosemary may actually increase bile flow which increases digestion overall, and conditions like IBS or Crohn’s disease. It is possible to brew rosemary in a tea to take care of an upset stomach or nausea as well.
Rosemary oil – one of my favourite essential oils – is wonderful for skin, hair, and sore spots. It’s a soothing treatment for dryness, dandruff, and healing of cuts and bruises. When using rosemary oil as a localized treatment, make sure you properly dilute any essential oils.