When you think about adding spices to your food, I bet most people would say that you add them for flavor. But did you know that spices and herb are often nutritional powerhouses providing antioxidant benefits, reduced risks of cancer, immune system protection and more?
If you are like me when cooking, you grab one of a select 3 or 4 spice bottles from the cabinet, sprinkle some in without measuring and cross your fingers that the dish ends up tasting good.
Sometimes it does.
Other times, well, I prefer not to talk about that.
But I’ve never really been overly deliberate about the spices that I use. I just use the few that I know usually work well – salt, pepper, onion powder, oregano. That is, until I learned about the health benefits of spices!
Most herbs and spices have healthy benefits, but the 5 below are my favorite and generally should be available pretty much anywhere.
5 of the Healthiest Spices
1. Cinnamon
Cinnamon can help lower blood pressure, bad cholesterol and helps stabilize blood sugar for people with type 2 diabetes. It contains antioxidants, iron and calcium and is touted as being great for weight loss. Cinnamon tastes great and can be added to applesauce, sprinkled on apples before drying them, added to yogurt, oatmeal or cereal and even used in chili and other spicy type dishes. You can also add a dash of cinnamon to your morning coffee or tea.
2. Tumeric
Tumeric is antioxidant and anti-inflammatory. It is said to possibly help fight cancer, aid in weight loss, relieve arthritis, fight colds and more. Tumeric is one of the healthiest spices but also one of the more difficult to figure out what to do with. It has a strong flavor but is great over roasted veggies, stews or soups.
3. Nutmeg
Nutmeg is antibacterial may help fight such nasty things as listeria, E. coli, and salmonella. It may also help reduce cavities and relieve gas & indigestion. Nutmeg and cinnamon often go hand in hand. Add nutmeg to cereal or oatmeal, in your coffee or in chili or soups. It also is great sprinkled on a baked sweet potato.
4. Cumin
Cumin contains iron and may help regulate blood sugar. It contains antioxidants, is antibacterial and is anti-inflammatory and may help reduce the size of tumors. Cumin goes well with tacos and other Mexican inspired foods, or in chili and soups.
5. Sage
Sage is heart healthy! It may help lower cholesterol and blood pressure, improve memory and even help soothe a sore throat. Sage is a great addition to any dish that would benefit from mild herbs. It can be sprinkled on bread, added to roasted veggies or used to add some flavor to butter or mashed root veggies.
These are just 5 of probably hundreds of spices that you can add to your everyday meals to not only give them amazing flavor but improve your health as well!
To encourage you to spice up your meals, for their Dare Your to Share Campaign for November, United Healthcare is challenging you to share a picture of a meal you have used spices with for a chance to win a Le Crueset 9 Quart Cast Iron French Oven. Weekly prizes include $25 prepaid Gift Cards.
While you are there make sure to enter the other dares as well. You can enter to win a Kindle Fire HDX or a $400 Amazon gift card for taking a health quiz and sharing your opinion on a health care video.
jo says
I only have 1 and 3 at home. I guess I’ll be adding 3 more! Thanks for sharing this! 🙂
Bonnie @ wemake7 says
Great list. We use all of these very frequently. The kiddos of course love the cinnamon the most.
Ann Bacciaglia says
I will hve to experiment more with spices. I would like to try Cumin in more dishes.
Rebecca says
I’m a little bummed you didn’t include cayenne pepper, which can stop a heart attack on contact! These healthy spices you did list however are some of my favorite! I didn’t know that cumin had tumor fighting power! That’s good info right there! Thanks..and may I just add that your photo skills are on point?
Amby Felix says
Great post! Although keep in mind that most of the stuff we purchase in the US is cassia “cinnamon”, which is cheaper and can be toxic in high dosages.
kendall says
Great photo! I love adding spices – cinnamon is a fav!
Kori says
Ginger is a spice that we used a lot when I was growing up. Never realized until later that it was really beneficial for stomach ailments.
Fi Ní Neachtáin says
I’m not adding spices to our dinners because everything had started to get a bit bland. My little one loves a tiny bit of cinnamon in his porridge.
Terri Ramsey Beavers says
I love cooking with spices and I’m happy to see cinnamon on your list. We love cinnamon.
Amanda @ Adorkablii says
I love all of these spices!!!! We have a cabinet full of spices. Haha. We are always loading dinners with all kinds of good things. =)
Erica says
I’m still learning how and with what things to use different kinds of spices. I do have to say I love cooking with cumin though.
Jenni E. {Sweet Pennies from Heaven} says
I try to mix and mingle with the different spices. I’m learning as I go. I love watching the Food Network and then I get all inspired and try to cook something fancy, which fails EVERY time! Love your photo……..that cast iron skillet is gorgeous!
Danielle says
I do think that i have used the others ones much but Cinnamon is one of my best friends. I really just can’t get enough of it.
Cam | Bibs and Baubles says
I need to use more of these. Time to re-stock my spices!
HilLesha says
I usually sprinkle garlic or turmeric on about anything. I even take turmeric supplements everyday. 🙂
Dawn McAlexander says
Fake cinnamon, like in candy, I don’t love so much. But the spice is awesome. 🙂
Catherine S says
This is really great information. I didn’t know spices had so many health benefits.
Debbie Jean McMullen says
I love all of those spices – especially cumin! I use it in soups, casseroles, chicken recipes, anything! I had no idea that nutmeg could work as an antibacterial agent – thats really neat. We`ve been getting sick a lot so I`ll try to get it into some sweet potatoes!
Shell says
I have these, except tumeric. I didn’t know about all the benefits- thanks for that!
Michelle Hwee says
Yummy! I definitely knew cinnamon was a healthy one but not the others! I love Sage as well!
Tanya Coffman says
I am making a list to add these to my shopping list now. Usually I end up sticking with the oregano, italian herbs/spices. Thank you for this post!
Eileen says
Thanks for sharing! I didn’t know that spices had so many health benefits. I’ll try to use them more in my cooking now.
Lisa Bristol says
Garlic is one of my favorite spices to cook with. I like to add cinnamon to dishes you would not expect it to be in.
Liz Mays says
Of those five, I use cumin, sage and cinnamon the most. I had no idea they were doing me any favors apart from flavoring my food though.
Courtney says
What great info!!! Thanks for sharing!
Michele says
I love cinnamon and use it a lot. For some reason Sage and thyme I tend to stay away from-I just don’t like the taste. Admittedly I rarely use nutmeg–but I really do not know why. I think it is time to get some!
Carly Brydon says
This is a very informative post! I had no idea that these were all healthy spices, except for cinnamon.
Lisa says
I use all of these except tumeric. I should try that one, too, though. I’m all about new flavors.
Rena McDaniel says
This is such great information! I pinned it to refer back to it again and again! I love to use spices but didn’t know there was such an added health benefit! FINALLY something I like that isn’t bad for me!
M Faisal says
Wow this is the info I always looking forward to. Thanks for it and I am sure it will be very helpful to all of us. Thanks for share
Joann says
I use a ton of cinnamon … in smoothies, sprinkled on toast, apples, in oatmeal, in baking + oh so many other things. It’s my most favorite spice. Number 2 is thyme. Love to use it with any meat or in savory dishes. But I’ve only thought about the taste and not the health benefits of spices. Thanks for pointing that out!
Robin (Masshole Mommy) says
I think nutmeg is totally under-rated. I love that stuff.