10 Delicious Herbs and Spices With Powerful Health Benefits

Herbs and spices have been widely valued for centuries, both for their healing properties and their flavor. Modern research has found evidence for numerous health benefits. Here are 10 of the world’s healthiest herbs and spices, supported by research.

1. Cinnamon

Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect.

It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties.

Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood.

Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity. Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients.

The effective dose is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams.

2. Sage

Sage gets its name from the Latin word Salvere, which means “to save.” It had a strong reputation for its healing properties during the middle ages, and was even used to help prevent the plague.

Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer’s disease. Alzheimer’s disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine.

3. Peppermint Relieves IBS Pain and May Reduce Nausea

As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects. Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome. It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom.

It also has potent anti-nausea effects when used in aromatherapy.

4. Turmeric

Turmeric contains several compounds with medicinal properties, the most important of which is curcumin. Curcumin is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes.

Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs.

5. Holy Basil

Not to be confused with regular basil or thai basil, holy basil is considered a sacred herb in India.

Studies show that holy basil can inhibit the growth of a range of bacteria, yeasts and molds.

One small study also found that it can boost function of the immune system by increasing certain immune cells in the blood.

6. Cayenne Pepper

The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies. For this reason, it is a common ingredient in many commercial weight loss supplements.

Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer. Of course, these observed anti-cancer effects are far from being proven in humans.

7. Ginger

Studies have consistently shown that 1 gram or more of ginger can successfully treat nausea. This includes nausea caused by morning sickness, chemotherapy and sea sickness.

Ginger also appears to have strong anti-inflammatory properties, and can help with pain management. One study in subjects at risk for colon cancer found that 2 grams of ginger extract per day decreased markers for colon inflammation in the same way as aspirin.

8. Fenugreek

Fenugreek was commonly used in Ayurveda, particularly to enhance libido and masculinity.

While its effects on testosterone levels are inconclusive, fenugreek does seem to have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin. Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics.

9. Rosemary

The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to suppress allergic responses and nasal congestion.

10. Garlic

Throughout ancient history, the main use of garlic was for its medicinal properties. We now know that most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell.

Garlic supplementation is well known for combatting sickness, including the common cold.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% .

Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure. In one study, it was just as effective as a blood pressure lowering drug.