Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health
  • Healthy Eating
  • Fashion and Beauty
  • Lifestyle
  • Celebrities and News
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
  • Health

    Health

    See All Health
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sexual Health
    • Mental Health
    • Healthy IRL
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Healthy Recipes
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Eating
    • Vegan Diet
    • Vegetarian Diet
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Shoes
    • Leggings
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Sex and Love
    • Travel
    • Relationships & Love
  • Celebrities and News

    Celebrities and News

    See All Celebrities and News
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Healthy Eating
  3. Healthy Cooking
  4. 12 Healthy Spices and Herbs You Need in Your Kitchen

12 Healthy Spices and Herbs You Need in Your Kitchen

By Jessica Cording, M.S., R.D., C.D.N. and Jessica Migala June 04, 2019
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Skip gallery slides
FB Tweet
healthy spices and herbs
Stocking the right healthy spices in your kitchen makes it super easy to add flavor *and* extra nutrition to your recipes.
Start Slideshow

1 of 12

FB Tweet
Pinterest Email Send Text Message Print

Turmeric

healthy spice turmeric
Credit: Oliver Leedham/Alamy

Turmeric has been used for thousands of years to treat a variety of conditions such as arthritis, joint pain, diabetes, digestive issues, and cancer. Turmeric contains an active component called curcumin, which may stop cancer from spreading, help prevent type 2 diabetes, and fight back against dangerous inflammation within the body. This vibrant, healthy spice can be sprinkled into grain dishes, sauces, curries, or even smoothies. Turmeric can also be used to make tea or golden milk—we’re wild about this Iced Vanilla Golden Milk Latte. (Did you know you can use it in face masks, too?).

1 of 12

Advertisement
Advertisement

2 of 12

FB Tweet
Pinterest Email Send Text Message Print

Rosemary

rosemary best healthy spices and herbs
Credit: By Barbara Dudzinska/Shutterstock

Rosemary is a fragrant, versatile herb that's related to mint (it's also excellent in essential oil form). For any small-spaced dwellers looking to develop their green thumb, it’s very easy to grow indoors and may be used in cooking as a dried and fresh herb. Rosemary extract contains polyphenols that have been associated with anti-cancer effects, among other health benefits such as improved digestion, stable blood pressure, and memory preservation. It also contains antibacterial and antioxidant rosmarinic acid.

While grilling and sautéing items such as steak or pork requires little to no added fat (compared to other cooking methods such as frying), cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer, explains Hannah El-Amin, R.D., a dietitian based in Chicago, Illinois. Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent, one Kansas State University study found.

Rosemary Marinade: Combine two tablespoons of olive oil; one-half cup of lemon juice; half a garlic clove, minced; and one tablespoon of rosemary to make a marinade for chicken or steak. Mix together equal parts rosemary, thyme, and oregano, and rub the mixture directly onto chicken breasts, suggests Limor Baum, R.D., a registered dietitian in New York City.

2 of 12

3 of 12

FB Tweet
Pinterest Email Send Text Message Print

Black Pepper

healthy spice black pepper
Credit: Sea wave/Shutterstock

Black pepper is a healthy spice that stimulates the digestive enzymes of the pancreas, which enhances food absorption. Translation: Your body will score more nutrients. Black pepper has also been found to have anti-tumor and anti-mutagenic properties—it protects against oxidative damage by free radicals thanks to its antioxidant activity. Yes, all that in humble black pepper! Grind and use this healthy spice to add depth to soups, salads, meat, grain dishes, and more.

3 of 12

Advertisement

4 of 12

FB Tweet
Pinterest Email Send Text Message Print

Oregano

oregano healthy spice
Credit: MaraZe/Shutterstock

As far as healthy spices go, oregano might seem unassuming, but it packs plenty of nutrients. It contains vitamins A, C, E, and K, as well as a little fiber, folate, vitamin B6, iron, calcium, magnesium, and potassium. This herb is also rich in antioxidants and has been studied for its anti-microbial and anti-inflammatory properties. Oregano and oregano oil have been linked with cancer-fighting qualities as well.

"I think of dried oregano leaves as miniature salad greens," says Wendy Bazilian, R.D., a California-based dietitian. One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach. To use it, give canned soup an upgrade by stirring in one-half teaspoon of oregano or make a salad dressing.

Oregano dressing: Heat one tablespoon of olive oil, a pinch of red pepper flakes, and one-half teaspoon of oregano in a small pan over medium-low heat for two minutes, or until the mixture smells fragrant. Drizzle over spinach with a splash of red wine vinegar. (Related: 3-Ingredient Salad Dressings You Can Whip Up In No Time)

4 of 12

5 of 12

FB Tweet
Pinterest Email Send Text Message Print

Cayenne Pepper

Cayenne Pepper healthy spice
Credit: Emily Kyle Nutrition

Capsaicin, the compound that gives cayenne its burn, also "helps crank up your body's thermostat, firing up your metabolism and helping you burn extra calories and fat," Bazilian says. Purdue University researchers found that people who added half a teaspoon of this healthy spice to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less.

Stir a dash of cayenne into a tub of store-bought hummus, sprinkle the healthy spice over whole wheat toast topped with mashed avocado or add one-fourth teaspoon of paprika (another capsaicin-containing spice) and a few shakes of cayenne to air-popped popcorn. For a sweet treat, Bazilian recommends savoring an ounce of spicy dark chocolate, like Lindt Excellence Chili Dark Chocolate bar.

5 of 12

6 of 12

FB Tweet
Pinterest Email Send Text Message Print

Nutmeg

nutmeg healthy spices to eat
Credit: Sea Wave/Shutterstock

Despite having a hint of sweetness, this spice may help prevent cavities. "Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds," Bazilian says. Chief among them is macelignan, which reduces plaque formation and cavity-producing microbes. Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, Aggarwal says.

Add one-fourth teaspoon of ground nutmeg to ground coffee. Or follow Bazilian’s lead and make slow-cooker chili with one-fourth teaspoon of ground nutmeg, one-half pound of ground turkey or chicken, browned; two 14-ounce cans of chickpeas, drained and rinsed; two 14-ounce cans of diced tomatoes; one-fourth teaspoon of cinnamon; one-eighth teaspoon of garlic powder; and salt and pepper to taste cooked on low for four to six hours.

Related: 5 Healthy Herbal Tonic Drinks That Give You a Wellness Boost

6 of 12

Advertisement
Advertisement
Advertisement

7 of 12

FB Tweet
Pinterest Email Send Text Message Print

Paprika

paprika healthy spices
Credit: Billion Photos/Shutterstock

Paprika is part of the Capsicum family of peppers, which includes sweet bell peppers, hot green peppers, hot red peppers, and several other varieties. Peppers are noted for antioxidant activity, and paprika packs a potent punch. If that isn't impressive enough, a teaspoon of paprika has 37 percent of the recommended daily intake of vitamin A, and it also contains some iron (about 1.4 milligrams per teaspoon, which may not sound like a lot but goes a long way toward the recommended daily 8 to 18 milligrams).

Enjoy this healthy spice in soups and stews to add a smoky note or as a garnish for foods like deviled eggs or potato salad. It's also great in a marinade or spice rub.

7 of 12

8 of 12

FB Tweet
Pinterest Email Send Text Message Print

Cumin

healthy spices cumin
Credit: 5PH/Shutterstock

Often described as that spice that makes Mexican food taste like Mexican food, cumin can actually be used in many types of cuisines, depending what you mix it with. In a study of overweight individuals given cumin capsules, weight-loss drug Orlistat, or a placebo for eight weeks, those given the cumin had weight and BMI changes comparable to the Orlistat, and improved insulin response when compared to the Orlistat and the placebo. Cumin has also been researched for use in conditions like diabetes and cancer. Its medicinal properties are thought to come from phenols and flavanols present in cumin.

Try it in soups, stews, or sprinkle over roasted veggies for a warm, healthy spice boost. 

Related: 7 Healthy Ways to Bring Middle Eastern Cooking Into Your Kitchen

8 of 12

9 of 12

FB Tweet
Pinterest Email Send Text Message Print

Curry Powder

curry powder healthy spices
Credit: Olha Afanasieva/Shutterstock

The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory "that's 50 times more potent than vitamin C or E," says Bharat Aggarwal, Ph.D., author of Healing Spices

. In fact, curcumin could inhibit the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer.

Rub curry powder on halibut, tilapia, or pork loin before roasting. Or try it in this light-but-luscious soup recipe from chef Aliya LeeKong: Place two halved and seeded butternut squashes cut side up on a baking sheet; drizzle with olive oil, sprinkle with salt and roast at 400 degrees for 45 to 50 minutes. Meanwhile, over medium heat, sauté two onions, chopped; three garlic cloves, minced; two tablespoons of curry powder; and salt to taste in one tablespoon of olive oil until the onions are soft. Working in two batches, scoop the roasted squash into a blender and puree with the cooked onion mixture, six cups of chicken broth, and one-third cup of crème fraîche until smooth.

9 of 12

Advertisement
Advertisement
Advertisement

10 of 12

FB Tweet
Pinterest Email Send Text Message Print

Ginger

healthy spice ginger
Credit: Volosina/Shutterstock

This go-to winter spice has various components that have been studied for their possible role in managing and preventing disease, thanks to their antioxidant and anti-inflammatory properties. Ginger has been used therapeutically since ancient times and is a common remedy for nausea, bloating, and gastrointestinal discomfort. It's been used to treat morning sickness and chemotherapy-induced nausea. It has also been studied as a possible aid in weight management for its potential to increase satiety. (Discover even more about ginger’s many wellness benefits.)

The healthy spice can also lessen workout-induced soreness: People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, one study found. (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.)

Add 1/8 teaspoon of ground ginger to pancake, waffle, or muffin batter, Bazilian suggests, or sprinkle the spice over applesauce or toast with peanut butter. Ginger works equally well in sweet and savory dishes, as this scrumptious selection of ginger recipes proves.

10 of 12

11 of 12

FB Tweet
Pinterest Email Send Text Message Print

Cinnamon

healthy spice cinnamon
Credit: Moving Moment/Shutterstock

Cinnamon is a healthy spice that has been used as a traditional remedy for a variety of ailments, ranging from digestive issues to diabetes, infection, and more. Recent research has shown promise in its ability to help manage blood sugar and cholesterol levels, too. A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose, El-Amin says. (Related: The Health Benefits of Cinnamon)

Just 1/4 to 1/2 teaspoon of this healthy spice daily has been shown to be enough to help lower blood sugar, LDL (bad) cholesterol, and triglycerides in people with type 2 diabetes. Sprinkle cinnamon over oatmeal, toast, applesauce, or plain yogurt. It's also delicious added to ground coffee when you're brewing a pot.

11 of 12

12 of 12

FB Tweet
Pinterest Email Send Text Message Print

Garlic

healthy spices garlic powder
Credit: StockImageFactory.com/Shutterstock

Although not technically a spice, garlic (or garlic powder) is an easy way to dress up your food with added benefits. Different compounds in garlic have been shown in a variety of clinical and experimental studies to benefit cardiovascular disease risk. For example, garlic supplements are sometimes used to treat high cholesterol and have shown promise in blood pressure management. In addition, garlic destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, R.D., nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."

Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese. "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. 

12 of 12

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 12 Turmeric
    2 of 12 Rosemary
    3 of 12 Black Pepper
    4 of 12 Oregano
    5 of 12 Cayenne Pepper
    6 of 12 Nutmeg
    7 of 12 Paprika
    8 of 12 Cumin
    9 of 12 Curry Powder
    10 of 12 Ginger
    11 of 12 Cinnamon
    12 of 12 Garlic

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    12 Healthy Spices and Herbs You Need in Your Kitchen
    this link is to an external site that may or may not meet accessibility guidelines.