The Health Benefits In Your Spice Rack
Herbs and spices can be added to practically anything, including breakfast cereals, baked goods, and savory dishes. But if you’re a flavor hater, you may want to reconsider your stance when you hear how surprisingly good they are for your health, chock-full of powerful antioxidants and other medicinal properties. Let’s break down the benefits of the different spices on your rack.
Editor's Note: You should talk to your doctor before making any changes to your daily diet.
1. They’re full of antioxidants
When the body digests food, it produces cells called free radicals. They are unnecessary and need to be expelled, as they can cause a harmful state known as oxidative stress. If there are too many in your body, illnesses such as cancer, diabetes, and heart disease can occur.
Cloves and cinnamon provide a defense against free radicals. They contain polyphenols, which are antioxidant-rich micronutrients, as well as phenolic acids and flavonoids. When absorbed into the body, polyphenols are capable of increasing artery health, reducing blood pressure and cholesterol, and generally allowing us to lead longer lives.
2. Find inflammation relief in your spice cabinet
Research has shown that polyphenol antioxidants and flavonoids are able to reduce inflammation in the body. "Studies show that it helps reduce muscle soreness, decrease menstrual pain, [and] lessen the severity of allergic reactions," Dr. Josh Axe explained on his website. Cinnamon, ginger, cloves, and saffron all have these properties.
In a 2018 interview, expert dietician Nichola Ludlam-Raine told The Independent that turmeric also “contains curcumin, which has powerful antioxidant and anti-inflammatory properties.” Ludlam-Raine said this compound reduces the number of our white blood cells’ inflammatory proteins that often cause pain. The National Center for Complementary & Integrative Health suggests some studies show that the spice can suppress knee pain just as well as ibuprofen.
3. Herbs and spices have cancer-fighting properties
Cancerous masses grow when cells are reproducing too quickly. But the antioxidants in ginger, saffron, turmeric, and cinnamon can help. They actually work to protect cells from becoming overworked and damaged in the process. This may make you less likely to develop certain types of cancers.
Researchers have, for example, indicated that saffron can help to destroy cancer cells in the colon while leaving the normal cells around them intact. The American Cancer Society said that curcumin, found in turmeric, “interferes with several important molecular pathways involved in cancer development, growth and spread.”
4. They could help with chemo
Ginger may be good at soothing the effects of chemotherapy. Medical News Today cited a small 2010 study that analyzed 60 young cancer patients who were taking ginger root powder. Almost all of the study subjects reported feeling less nauseous after taking the supplement.
Some studies have also indicated that the crocin compound in saffron further exposes cancer cells to the effects of chemotherapy. Again, though, more research is needed to pinpoint saffron's cancer-fighting abilities. Until then, saffron can still help with more common ailments.
5. Your gut will thank you
Cinnamon contains prebiotics that help good bacteria grow in the body while keeping bad bacteria at bay. Add in the spice's anti-inflammatory properties, and your gut will thank you for adding cinnamon to your diet. Experts have also argued that ginger is as good as, if not better than, a number of over-the-counter drugs when it comes to treating tummy troubles.
There’s evidence to suggest that ginger gets rid of the gas produced during the digestive process. It appears that enzymes in the root help the gas to disperse. This means it doesn’t hang around in your tract, causing discomfort or embarrassing wind. Some research suggests the root can treat constipation as well.
6. Spices have a surprising effect on your teeth
Cloves are shown to have antibacterial properties in the gut. But those effects apply elsewhere in the body, too. For instance, not only can they help relieve the pain of toothache, but they might also help kill the bacteria that can form in the mouth, making cloves effective for oral health.
Cinnamon's many health benefits start in the mouth, too. It's been used to zap bad bacteria that cause tooth decay, mouth ulcers, cavities, and even bad breath. Dr. Axe supports this claim, saying, "The essential oils from cinnamon possess potent antibacterial properties." He also adds that cinnamon can be used as a "natural mouthwash."
7. The world's leading cause of death: heart disease
Want a way to protect yourself from the world's leading cause of death? Look no further than your spice cabinet. Some studies have shown that cinnamon helps lower blood pressure: this can help lessen the chance of a heart attack. Cinnamon was also shown to reduce blood triglycerides, which also helps to prevent heart attacks and strokes.
In 2020 Good Housekeeping noted that ginger’s anti-inflammatory compounds can help reduce the risk of developing certain chronic illnesses. The magazine cited a 2019 study that demonstrated how the plant can reduce blood fat levels and blood pressure, both of which are connected to heart disease. But ginger must be consumed as part of a diet low in sugar and saturated fats if these health benefits are to be realized.
8. Cut diabetes off at the pass
Adding cinnamon to your diet could play a bigger role in protecting yourself from diabetes than you may think. Dr. Dev Batra states, "Cinnamon has been shown to help regulate blood sugar levels." A single spice could help your body detect insulin more easily, too, which means cinnamon could help you avoid diabetes altogether. This is in addition to other lifestyle changes, such as a healthy diet and exercise.
Turmeric is good with this as well. “Evidence is accumulating that this brightly colored relative of ginger is a promising disease-preventative agent,” the 2007 edition of Alternative & Complementary Therapies reported. This was “probably due largely to its anti-inflammatory action.” Chronic inflammation is crucial to developing common conditions, from heart disease to diabetes. Curcumin can also protect the body from insulin resistance and help blood sugar return to a healthy level.
9. Fight Alzheimer’s with spices
The antioxidants in some spices can help protect your nerve cells from degradation. This in turn staves off neurological disorders such as Alzheimer's and Parkinson's. These diseases are linked with chronic inflammation, so it could make sense that curcumin may combat the development of the disorder.
Nutritionist Rhiannon Lambert told The Independent that “studies where turmeric was consumed have found that curcumin can improve memory in patients with Alzheimer’s disease.” Some studies have also compared the intake of saffron to more conventional medical treatments for Alzheimer’s. While it may only be equally effective, it does lead to less problematic side-effects.
10. Say farewell to fungus
Cinnamon can help you rid your body of nasty invading fungi. Cinnamon oil is known to help kill the microorganisms that contribute to some respiratory infections. It could also help treat candida overgrowth in your gut, as Dr. Axe explains.
"[Cinnamon] has been shown to lower amounts of dangerous candida albicans, which is the yeast that causes candida overgrowth," Dr. Axe says. Consider adding cinnamon to your daily yogurt to promote healthy candida levels.
11. Help with nausea
According to a 2011 study published in the National Center for Biotechnology Information, the metabolites in ginger tend to gather in our gastrointestinal tract and make a good treatment for nausea. ImmuneSchein Ginger Elixirs points to clinical trials claiming ginger can reduce vomiting as a result of pregnancy, indigestion, motion sickness, and certain types of chemotherapy.
Pregnant people suffering from morning sickness may find ginger to be a great help. And it seems to get to work pretty quickly, too. According to the University of Michigan, ginger can begin to combat both general nausea and morning sickness within a few days of treatment. Just speak to a doctor first.
12. Improving circulation
By improving blood flow and circulation, the curcumin in turmeric can act as an antiplatelet agent. This can lower the build-up of plaque or LDL cholesterol — that’s the bad stuff — inside your arteries. The spice could even help diminish the risk of heart disease and defend against future cardiac arrests. Ginger has the same benefits, too — but you do have to be careful.
“Where ginger is recommended for people to improve blood circulation in the body, people with hemophilia may actually suffer severe hemorrhage due to increased blood circulation in the body,” an NDTV article stated. “It may even nullify the effects of some life-saving medication.”
13. Boost your iron intake
People will tell you that an ounce of turmeric can give you 16 percent of your daily iron requirement — and more than a quarter of the manganese you need. But we can't think of a reason why you'd ever eat an ounce of turmeric in one day! Still, the statistic shows that the spice is rich in iron.
Other herbs and spices found in your spice rack are also rich in iron. These include basil, thyme, sage, chili powder, curry powder, paprika, black pepper, and parsley. It's good to ensure you have the right amount of iron, as it helps your immune system and muscles.
14. Keeping your skin bacteria-free
The curcumin in turmeric can provide a solution to troublesome skin. Turmeric’s antiseptic and antibacterial properties can target redness and reduce an increase in bacteria. It could well reduce your chances of waking up with a whitehead, too — or at least stop existing ones from getting any worse.
The spice’s properties could well make it an effective anti-acne cleanser. For best results — and to avoid staining your skin any more orange than your foundation already does — combine with apple cider vinegar and let the curcumin get to work on closing those pores.
15. Helping with period pain
Researchers found that turmeric could tame the mental and physical effects of premenstrual syndrome (PMS). In a study that appeared in Complementary Therapies in Medicine, researchers concluded that around 200 milligrams of a curcumin compound could work wonders for women approaching their periods.
The symptoms of PMS can completely stop you in your tracks if they're severe enough. Luckily, research has also indicated that saffron may help to ease some of these issues. One study suggested that merely sniffing saffron was good for easing anxiety and stress brought on by PMS. A different study showed that a 30mg dosage of saffron every day was good at treating a range of symptoms related to PMS.
16. Turmeric can help with arthritis
Arthritis is a disease caused by chronic inflammation of the joints. But turmeric’s anti-inflammatory capacity could make it a powerful treatment. A 2017 study found that the participants who took a supplement of curcumin every day for six weeks improved in terms of physical functioning and pain levels.
Researchers Sunmin Park, James W. Daily, and Mini Yang recommended the spice in the treatment of arthritis. They stated that their 2016 meta-analysis “provided scientific evidence that 8–12 weeks of standardized turmeric extracts... treatment can reduce arthritis symptoms (mainly pain and inflammation-related symptoms) and result in similar improvements in the symptoms as ibuprofen.”
17. Alleviating depression
Depression is particularly difficult to diagnose and treat. Some studies state that turmeric can reduce depressive symptoms when administered as a stand-alone treatment — particularly when combined with fellow spice saffron. Yet others suggest that curcumin therapy is more successful when combined with well-established antidepressants.
Crocetin and crocin are the compounds that make saffron so darn recognizable. But the health properties of these compounds are really impressive, too. It’s said that these compounds can help fight depression, keep our brain cells in a healthy state, and help us keep our appetites in check.
18. Regulate hunger levels
The fiber contained in cloves and other spices can help suppress any tummy-grumbling while you’re waiting for lunchtime to roll around. Nutritionist Amy Gorin explained why to the health website Well And Good in February 2019.
She said, “For a spice, cloves have an impressive amount of fiber — a nutrient that can help regulate your hunger levels. One teaspoon of cloves alone provides close to 1 gram of fiber.”
19. Promotes liver health
The liver is the biggest player in human digestion, responsible for no fewer than 500 tasks to ensure optimal health. All that we ingest passes through the liver, and it knows what to store, what to release, and what to flush out.
Your liver can benefit from a dose of the eugenol found in cloves as well. Although there have only been a limited number of investigations carried out on humans, scientists have observed the effects of clove oil on other animals. They noticed that it resulted in reduced inflammation and improved liver efficiency. Another research project even suggested eugenol may undo the damage caused by cirrhosis.
20. They contain vitamin C
A healthy diet can help strengthen the immune system. Vitamin C is important because it helps increase the production of the white blood cells that are so essential to battling diseases. Some spices in your spice rack contain vitamin C, so it could be an idea to start incorporating them into your food.
Tarragon, thyme, bay leaf, allspice, sage, and peppermint all have the largest amounts of vitamin C in them, according to the Food Nutrients Calculator. If you happen to have some horseradish in your spice cabinet, though, that packs in way more vitamin C per portion!
21. Promotes bone and joint health
Kids are often encouraged to consume foods that help their bones develop. But bone health is something that should be maintained in adult life, too. From around your early 30s onwards, bones gradually become weaker. Cloves can help maintain their robustness, though.
Cloves are packed full of nutrients that improve bone condition. As well as eugenol, the spice also contains manganese and flavonoids, all of which help to encourage bone growth. They also act as transporters for other minerals in the body.
22. Maintaining healthy blood sugar levels
Levels of blood sugar fluctuate after a meal. For instance, carbohydrates are digested into sugars, which then make their way around the body. When this happens, the pancreas will emit insulin to help process the sugar. That in turn lowers the amount of blood sugar in the body.
A diet containing few carbohydrates can help maintain healthy levels of blood sugar. In addition, it’s thought that consuming cloves, cinnamon, fenugreek, ginger, turmeric, and basil can also help. The nutrients in these herbs and spices behave in a similar way to insulin. This means they can assist with maintaining stable blood-sugar levels.
23. Ease blood clotting
Blood clots usually appear as the body’s natural defense against cuts: they occur when the blood tissue thickens to stem the loss of fluid. When the cut has healed, typically the clots will dissolve and blood returns to its natural density. Yet if clots remain and start moving through the bloodstream, arteries can become blocked.
The magic ingredient in cloves — eugenol — has been found to ease the rate at which blood clots. However, given the necessity of clotting under some circumstances, caution should be exercised before including more cloves in meals. For instance, if you’re already taking medication designed to ease clotting, check with a medical expert first.
24. Treating ulcers
Studies suggest that cloves may be effective in treating stomach ulcers. Ulcers form when the stomach’s defenses against the acids used to break down food are no longer effective. Ulcers affect the stomach lining, esophagus, and first part of the small intestine, and they can be painful. Clove oil, though, may help.
In a study undertaken on animals, the oil from cloves was observed to stimulate gastric mucus production. This substance creates a barrier between the lining of the stomach and the acids that break down food, therefore preventing ulcers. Separate research also suggested that the nutrients from cloves were effective in fighting stomach ulcers.
25. Treat headaches
Headaches can have many causes, from stress to dehydration. The pain can also be the result of illnesses such as the common cold or flu. You might have headaches as the result of eye problems, or, for women, the menopause or menstrual cycle. But, whatever the cause, your spice rack might help alleviate the pain.
Peppermint and ginger are good for headaches, for instance. You could also use a recipe containing cloves. First, grind up a few clove buds into a paste and add a small pinch of rock salt. Add the mixture to a glass of milk and drink it. The anesthetic qualities of cloves will soon help to alleviate the pain.
26. Safeguards DNA
Sometimes our DNA can be adversely affected by mutagens. These are compounds that can alter the structure of DNA and cause abnormalities. Now, phenylpropanoids are a compound found widely across the plant kingdom. They help to build cell walls, as well as protect against damage from U.V. radiation and strong light. They also play a role in humans.
Cinnamon, cloves, and other spices are packed with phenylpropanoids. Research has been carried out studying the effects of this compound on DNA. According to the Journal of Agricultural and Food Chemistry, the results showed that cells affected by mutagens displayed significant resistance when treated with phenylpropanoids.
27. Aphrodisiac
Saffron, nutmeg, and cloves are among the spices believed to have libido-boosting qualities. Tests have shown that the nutrients in nutmeg and cloves have similar effects to synthetic drugs made for the purpose of increasing sexual pleasure. Saffron seems to be especially good at raising the libidos of individuals who are taking antidepressant medications.
In one study, a daily dosage of saffron for one month seemed to help male subjects who were having sexual issues at the time due to their antidepressants. Other studies have shown similar results in women, too.
28. Losing weight
Nothing beats a healthy diet and safe exercise when it comes to losing weight — so make saffron part of your healthy lifestyle. Eating saffron can supposedly reduce your appetite, which means you’ll feel less of a need to graze.
It’s not entirely clear how exactly saffron helps keep people’s appetites down, though. It may simply be down to the fact the spice is good for raising people’s spirits, rather than anything else. If people are happy and fulfilled, they’ll be less inclined to want to snack in an unhealthy way.
29. Protect your eyes
A versatile spice, saffron might even be good for our eyes — particularly for those of us who suffer from age-related macular degeneration (AMD). The spice was put to the test in a 2016 study snappily titled, "Short-term Outcomes of Saffron Supplementation in Patients with Age-related Macular Degeneration."
The paper found, "In conclusion, daily supplementation with 30mg of saffron for six months was associated with statistically significant changes in macular [Optical coherence tomography] and [electroretinography] parameters in patients with both dry and wet AMD. Saffron supplementation may induce a mid-term, significant improvement in retinal function in AMD."
Chat with a doctor to find out more
All in all, then, it seems clear that spices can be great for our health. You can experiment with adding these spices to drinks, meals, or snacks to boost your intake and start reaping the benefits. But before taking any lifestyle advice, you should consult a doctor first.
Some people have, for instance, reported feeling bloated after consuming ginger, and it can also lower blood pressure. That means care should always be exercised and it should be taken, as with everything, in moderation. Have a chat with your doctor if you’re unsure about anything.