12 Healthy Spices You Should Include In Your Diet

Adding spices to your food might be a fun and an inexpensive way of adding color and flavor to your food. As small in size as they are, they are packed with numerous health benefits than you can imagine.

As a result, they have taken a backseat when it comes to healthy eating. Having a good meal is vital to achieving good health.

Many of these spices don’t just add some flavor to your food but also provide you with healthy living.9Maybe you should consider stacking up your kitchen with some of these spices and use them generously when next you are cooking.

This article lists some of the best healthy spices you should include in your diet.

1. Turmeric

Turmeric is a yellow-orange colored spice that is native to Asia. It comes from a root in the ginger family and is known to possess numerous health benefits.

Curcumin a compound found in turmeric has antioxidant and anti-inflammatory properties and provides most of its health benefits. This anti-inflammatory property makes its ideal in the treatment of arthritis and to sooth the digestive system.

A study published in the journal of biological chemistry suggests that curcumin may be effective in cancer treatment.

Another research published on the Indian Journal of Pharmaceutical Science also suggests that turmeric may be used to treat a patient with major depressive disorder.

Turmeric is mostly seen as an ingredient in curries and chutney. Consider adding one teaspoon of turmeric to your next curry dish to benefit from these health benefits.

2. Cinnamon

Cinnamon is a unique spice that comes from the bark of the Cinnamomum tree. It is most commonly used in baking and desserts to enhance flavor.

This unique spice has antiseptic properties which help cleanse the body of toxins.

It also possesses cholesterol-lowering and anti-clotting properties. Cinnamon is also a rich source of antioxidants that helps mop up free radicals generated by the body during energy metabolism.

In addition, cinnamon also contains a plant compound called polyphenols which help in lowering the level of blood sugar.

Lately, this spice has seen a rising trend in its use as a catalyst in weight loss. Add cinnamon powder into your coffee, fruits, yogurt, oatmeal and other snack foods for these health benefits.

3. Cayenne Pepper

Cayenne pepper which is also known as red hot chili pepper is rich in vitamin A, E and other minerals.

Capsaicin the active ingredient gives it its distinct taste and numerous health benefits.

Cayenne pepper has health benefits which include fighting inflammation, improving digestion and boosting circulation. It also has detoxifying properties which help cleanse the body of toxins.

A study in Physiology and Behavior suggests that this spice helps burn calories and curbs appetite. The research concludes that eating some concentration of this spice in real food may be effective in weight management.

Add some cayenne pepper into your vegetable for a spicy meal.

4. Nutmeg

Nutmeg is a popular spice and you most likely have used it to bake or make desserts. But very few people who have to use this spice know the health benefits of this spice.

In addition to being a tasty spice, it is also a detoxifying agent. It aids the liver in detoxification and the kidney in excretion of toxins.

Nutmeg can also aid sleep and act as a natural remedy in rejuvenating your skin. It may also facilitate digestion and promote wound healing.

Add ¼ spoon of nutmeg into your food to enjoy a flavourable meal.

5. Saffron

Saffron is one of the world’s most expensive spice commonly use in Persian cuisine. Most of its benefit is derived from saffron extract and not the common saffron you see in your seasoning store.

This spice is very effective in tackling depression as well as premenstrual syndrome (PMS).

So if you are dealing with depression, you should try this spice. In addition, saffron has been indicative to help in neurodegenerative disease like Alzheimer’s disease.

Add a pinch of saffron extract to your dish to benefit from this incredible health benefits.

6. Ginger

Ginger is one of the most popular spices and is known for its curative and healing power.

This popular savory spice reduces inflammation, aids digestion, fights coronary heart disease, Alzheimer’s disease as well as certain types of cancer,

A research study published in the British Journal of Nutrition shows that ginger extract inhibits the growth of cancerous cells, specifically prostate cancer.

Consider adding ginger to your chicken noodles, soups and stews to get all the benefits it provides.

7. Garlic

Garlic just like ginger is also a popular spice with a pungent smell and strong flavor.

It has numerous health benefits such as; fight infections, cancer, heart disease as well as common cold.

A study published in the Journal of the Science of Food and Agriculture shows that long-term use of garlic could reduce total cholesterol and triglyceride level.

This is significantly important in reducing the risk of heart disease.Try adding garlic to your favorite food to get all the benefits.

 8. Cumin

Cumin is a fantastic herb and sure deserves a place on your spice shelf.

This spice is loaded with health benefits such as aid in digestion, prevents diabetes. It helps the body generate the necessary enzymes for breakdown of food.

It is also packed with minerals like phosphorus, potassium. Your body needs these minerals to maintain a healthy living.

Consider adding cumin to your roasted foods like chickpeas, potatoes or any other dish.

12 Healthy Spices You Should Include In Your Diet

9. Curry

Curry is a very popular spice known for its taste. Not only that, many do not know that it also comes with numerous health benefits.

Curry powder is made of different spices which have been featured on this list. Some of the spices in curry powder include; turmeric, cumin, coriander, chili peppers, and fenugreek.

This spice has been credited with anti-inflammatory and anti-caner properties.

Try adding curry powder to your favorite dish for a savory taste.

10. Thyme

You may have used this spice at one point in time, well you have benefited a lot from it without knowing. It contains a lot of antioxidants which is important in fighting oxidative stress exerted by free radicals.

It also has anti-microbial properties which help the body fights bacterial and fungal infections.

Add this spice to your food for flavor and to reap its full benefits.

11. Rosemary

Rosemary is a very important spice when it comes to immune system boosting.

Rosmarinic acid which is the active ingredient of rosemary has been shown to suppress allergic response and nasal congestion.

It can also improve blood circulation which is important for the heart and the cardiovascular system. It may also help in calming down stomach upset,

Consider adding this minty flavor spice to enhance the flavor of your chicken and for its health benefits.

12. Sage

Sage derived from the latin word “Salvere” meaning “to save” is a spice similar to rosemary.

Research indicates that sage may help improve brain function and memory in Alzheimer’s disease. It also has anti-inflammatory properties which can relief conditions like arthritis.

Although it has a bitter flavor, you can use to season your pork or chicken.


When next you’re preparing that awesome, finger licking dish, add some healthy flavour to it by using any or a combination of these spices. Remember, you are what you eat.

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