Spice Up Your Health: Harnessing the Surprising Benefits of Herbs and Spices

June 6, 2023Recipes Wellness Tips

Throughout history, herbs and spices have been culinary stars, not only for their aromatic flavors but also for their nutritional benefits. Egyptian scrolls from 1550 B.C.E. highlight the medicinal uses for many plants, including some of the herbs found in modern homes today.¹ The Romans are primarily responsible for the spread of spices throughout Europe, valuing them with silver, silks, and gold. Additionally, there is documentation of early herbalist schools tracing back to 3000 B.C.E.¹ Continue reading to discover the history, health benefits, and potential uses for ten common herbs, spices, and aromatic veggies, including turmeric, cinnamon, ginger, garlic, rosemary, basil, oregano, thyme, parsley, and cumin.

10 Herbs and Spices to Consider Adding to Your Diet

Turmeric

Originating from Southeast Asia and primarily grown commercially in India today, turmeric is a vibrant golden spice used for centuries in both Ayurvedic and traditional Chinese medicine practices.²This member of the ginger family has an active compound, “curcumin,” that boasts significant anti-inflammatory and antioxidant benefits.² Today, curcumin is often used as a supplement for digestive conditions, allergies, depression, and arthritis.² While it is always a good idea to discuss any supplementation with your dietitian, many choose to include turmeric in their recipes to reap some of those powerful benefits! It can be used in grain dishes, curries, smoothies, stir-fries, or even beverages like this Golden Mylk from the Summerfield blog.

Cinnamon

Cinnamon has a long history that dates back to ancient Egypt, where it was valued for its medicinal properties.³ This warm and fragrant spice is not only a delicious addition to baked dishes, beverages, and holiday favorites but also has been associated with improved blood sugar control.⁴ Cinnamon may also have anti-inflammatory properties and may promote heart health by supporting blood pressure and healthy cholesterol levels.⁵ Looking for creative ways to include cinnamon in your diet? Check out the Summerfield recipes linked here.

Ginger

Ginger root’s therapeutic properties have a long history in Arabic, Asian, and Indian cultures.⁶ This spicy root contains the phytochemical gingerol, a bioactive compound that provides both antioxidant and anti-inflammatory benefits.⁷ Ginger may aid in digestion by alleviating nausea, improving gastrointestinal motility, and decreasing gas and/or bloating.⁷Some research suggests that ginger may even improve cholesterol and reduce the risk of cardiovascular events such as stroke and heart attack.⁶ Ginger can be enjoyed in a variety of ways, including smoothies, teas, soups, and stir-fries. Need some inspiration to include ginger in your dishes? Check out our Very Veggie Fried Rice and Warmed Ribbon Root Vegetable Salad.

Garlic

Garlic has a rich history of therapeutic use across various cultures, including the Babylonians, Romans, Chinese, Greeks, and Egyptians.⁸ Garlic’s benefits are primarily derived from this allium veggie’s sulfur compounds that form when chewed, chopped, or crushed. Research suggests that garlic may support the immune system in a variety of ways, such as reducing the duration of common colds and the flu.⁸ Additionally, garlic may improve cardiovascular health by reducing LDL cholesterol. Garlic’s antimicrobial properties can also protect your food from harmful bacteria; however, food safety remains important!⁹ Garlic provides delicious, potent flavor for marinades, dressings, roasted veggies, sauces, soups, and much more! Check out our Roasted Garlic and Broccoli Hummus, Easy Garlic Aioli, Bruschetta Chicken Bake, and Garlicky Cauliflower-Potato Mash for a few tasty recipes that include this powerful ingredient.

Rosemary

Rosemary is a fragrant perennial shrub that is native to the Mediterranean region, including Spain and Portugal.¹⁰ While many keep rosemary in pots, this evergreen plant can grow up to six feet tall! In Ancient texts, rosemary is often associated with fidelity, memory, and remembrance.¹⁰ Its health benefits can be traced for centuries, and historical uses include remedies for toothaches, fevers, gout, and coughs.¹¹ Rich in antioxidants and essential oils, rosemary offers potential benefits to reduce inflammation, prevent oxidative damage, and support brain health.¹²Use rosemary to flavor roasted vegetables, soups, and stews or even infuse it into teas, dressings, and oils. Rosemary adds flavor to many of the dishes featured on the Summerfield blog, including our Cauliflower Stuffing and Sheet Pan “Fried” Chicken & Fries.

Basil

A versatile leafy herb commonly used in both Mediterranean and Asian cuisines, basil offers more than its bright aroma and flavor.¹³ Historically, basil was thought to help with many ailments, including gastrointestinal concerns, insect bites, bronchitis, and even malaria.¹⁴ It contains essential oils with anti-inflammatory and antimicrobial properties.¹⁵ Preliminary research suggests that basil may reduce cholesterol levels and improve liver function.¹⁴ Consider picking up a fresh basil plant next time you are in the garden section of a home improvement store to have fresh herbs ready for your salads, pasta dishes, soups, sauces, and side dishes! Basil is the star of a few recipes found on the Summerfield blog, like this Creamy Tomato Basil Chicken Skillet or this Oat Risotto with Cherry Tomatoes and Basil.

Oregano

A common herb in Italian dishes, oregano possesses many health benefits thanks to its potent antimicrobial properties that help to fight infections.¹⁶ Its antioxidants thymol and carvacrol have been shown to prevent cellular damage and, therefore may be supportive in chronic disease prevention.¹⁷ Additionally, early animal studies show that oregano may reduce signs of inflammation in the body, such as swelling.¹⁷Include oregano in your diet by adding it to roasted veggies and proteins, grilled meats, and pasta sauces. This Versatile Veggie and Lentil Loaf from the Summerfield blog is a wonderful place to start!

Thyme

Thyme is a fragrant herb native to Eurasia, Greenland, and Northeast Africa.¹⁸ Historically, thyme has been used for its antimicrobial, antiviral, and antifungal properties.19 Many of thyme’s health benefits can be attributed to its essential oils carvacrol and thymol.¹⁹ Recently, researchers have explored the benefits of thyme in the context of COVID-19.¹⁹ Thyme may support respiratory health and immunity, aid in skin health, and provide an excellent source of antioxidants. 20, 21 Sprinkle thyme on roasted potatoes, proteins, and vegetables to provide a rich, earthy flavor. Or, include thyme in your favorite soups like the Summer Vegetable and White Bean Soup featured on our Healthy Insights Blog!

Parsley

It isn’t just that leafy garnish that appears when you dine at your favorite restaurant! Parsley is a versatile herb used in many cuisines around the world; rich in many micronutrients, including potassium, iron, and vitamins A, K, and C.²²These nutrients support the body in a variety of ways, such as promoting bone health, cardiovascular function, immunity, and red blood cell production. Some research indicates that parsley may even enhance liver function and prevent liver damage.²²Parsley’s flavor can best be described as aromatic, peppery, fresh, and bright. Consider adding parsley to salads, juices and smoothies, homemade bread, pesto, eggs, and dressings.

Cumin

Cumin’s warm and earthy flavor is celebrated across many culinary traditions worldwide, including Indian, North African, Mediterranean, and Mexican cuisines.²³ It contains compounds with antioxidant and anti-inflammatory properties that can help protect cells from damage, reducing the risk of inflammation and chronic diseases.²⁴ Cumin may aid gastrointestinal health by increasing the body’s enzymatic digestion and bile production in the liver, helping to break down and absorb fats.²⁵ Cumin is a versatile spice that is tasty in chilies, curries, roasted veggies, and seasoning blends such as taco seasoning. Enjoy cumin’s rich flavor in these Moroccan Spiced Chickpeas!

Not only do herbs and spices enhance the aroma and flavors in the kitchen, but they also provide a vast array of health benefits. From the anti-inflammatory benefits of turmeric to the anti-microbial properties of thyme, each herb, spice, and aromatic veggie offers unique and powerful advantages to well-being. Looking for more guidance to harness the power of food for your health? Reach out to our office at info@summerfieldcw.com to set up your appointment today!

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