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20 Healthiest Spices and Herbs You Should Add To Your Diet

Not only do spices and herbs can add delicious flavor profiles to your food, but they can help your body significantly, as most come with incredible health benefits.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on December 14, 2022.

Not only do spices and herbs can add delicious flavor profiles to your food, but they can help your body significantly, as most come with incredible health benefits.

Here are some of the healthiest herbs and spices you should use daily to help improve your health.


Turmeric is a common root spice used in cooking and medicine. It was traditionally used in Indian and Eastern Asian medicine for several conditions ranging from joint problems to respiratory issues.

Turmeric is a great supplement to help with:

  • Mental health disorders such as depression
  • Arthritis
  • Allergies
  • Digestive and respiratory problems

Turmeric tastes fantastic in rice dishes, curries, and soups. It has a very earthy taste to it.


Peppermint is an aromatic herb commonly used to help with inflammation, and it also has antimicrobial properties to help fight sickness.

It often gets used to help treat symptoms occurring from gastrointestinal diseases like irritable bowel syndrome and general gastric upset. Tea is usually the best way to use peppermint.


Cinnamon is a common medicinal spice, but many people incorporate it into their cooking as well. This spice has the following health benefits:

  • Anti-inflammatory, antimicrobial, and antioxidant properties
  • It can help with type 2 diabetes treatment
  • It can aid in cardiovascular health
  • It can help lower cholesterol

You can use cinnamon in tea, coffee, pastries, or simply as a spicey garnish. It goes especially great with other warm spices and pumpkin dishes.


Ginger is a root spice originating from Asia that has great antioxidant properties. It can aid in improving nausea, gastrointestinal issues, inflammation and pain, metabolism issues, and much more.

The best uses for ginger include tea, cookies, and glazes. Use it in tea if you’re having stomach issues.


Parsley is an easy herb to grow in your garden and is rich in vitamin C and other antioxidants.

Vitamin C is great for the immune system; antioxidants can help with inflammation and the health of organs like your heart. Parsley works well in soups, vegetables, and grain dishes.


Cumin is a dried seed that can significantly help with digestive tract issues, bloating, and nausea.

Most of this has to do with its anti-inflammatory properties from its abundance of antioxidants. Cumin is great with carrots and other root vegetables due to its Earthiness.


Oregano is a fragrant herb with anti-inflammatory and anti-cancer properties due to its high level of antioxidants.

It can also have anti-asthmatic and anti-diabetic properties and help decrease cardiovascular issues. Oregano goes best on vegetables and as a part of healthy salad dressings.

Chili Powder

Chili peppers, which turn into chili powder, can add a spicy kick to any meal and improve your health by providing anti-obesity properties, antioxidants, and vitamin C.

This spice helps you strengthen your immune system and metabolism. Chili powder is best in soups and stews, and it’s also a part of many hot souces.


Cardamom is popular in India for both spice and medicinal uses. It has the power to aid in reducing inflammation and stress, prevent obesity, and improve diabetes due to its high amounts of antioxidants.

Cardamom works well in curries, pastries, and chai.


Echinacea is a type of flower that has antimicrobial properties and serves to help your body fight infections like viruses or bacteria.

It can even help reduce your chances of getting a cold. Echinacea gets commonly used as a dietary supplement or tea.


Cayenne is high in vitamins A, B6, C, and K.

These vitamins can help keep your immune system and overall body functioning correctly. Cayenne may even help improve metabolic health, aiding in weight loss.

You can use cayenne in soups, hummus, and as a garnish.


Garlic is an aromatic and tasty spice that can help improve your heart health, provide antitumor properties, help with diabetes, and has disease-fighting properties. Acillin, the main compound in garlic, is what causes these things.

You can use garlic in anything, but some ideas include soups, roasted vegetables, or simple roasted garlic to spread on bread. You can also take it as a supplement.


Rosemary is great for pain relief and has immune system-boosting powers due to antioxidant levels and anti-inflammatory properties.

It can also aid in treating nervous system problems like anxiety, depression, Alzheimer’s, Parkinson’s, and epilepsy. Rosemary is best with beans and starches like potatoes.

Black Peppercorns

Black peppercorns have anti-inflammatory properties, can help control cholesterol and blood sugar levels, and aid in fighting diseases due to their antimicrobial and anticancer properties.

The best usages for black peppercorns include soups, vegetables, and salad dressings.


Basil aids in reducing inflammation and preventing chronic inflammation diseases.

This herb also has high amounts of vitamin K, which helps with blood clotting, bone health, and can reduce the risk of heart disease.

You can use basil with pizza, pasta, soups, and more.


Nutmeg is a seed kernel chock full of antioxidants, provides help with gastrointestinal issues, and has antimicrobial and anti-inflammatory properties.

This spice is proven to help reduce arthritis, reduce muscle spasms, and fight diseases.

Nutmeg is great for oatmeal, sprinkling in coffee or tea, and baking desserts.


Thyme is a common herb with antiviral, antifungal, and antitumor properties. Thymol, the primary oil in thyme, contributes to the immune-boosting effects that will help you fight diseases.

Thyme is best in soups, pasta, beans, and vegetables. You can use it in tea to help you when you’re sick.


Coriander is a popular antioxidant-rich spice used in many dishes and provides the following benefits:

  • Anti-inflammatory properties
  • Antimicrobial properties
  • Blood sugar and blood pressure lowering abilities
  • Pain relief
  • Seizure reducing properties
  • Anticancer properties

Linalool, the primary compound in coriander, is responsible for controlling these things. Coriander is a great spice to use in soups and sauces.


Sage is an herb rich in vitamins and minerals. These, combined with their anti-inflammatory antioxidants, can help treat the certain nervous system, respiratory, heart, digestive, and endocrine issues.

Sage can provide pain relief and strengthen the immune system by reducing oxidative stress. The best uses for sage include tea, soups, vegetables, and garnishes.


Ginseng has fantastic antioxidant properties that aid in reducing inflammation and improving brain health. It is a common spice used to treat Alzheimer’s, Huntington’s, Parkinson’s, and other brain issues.

It also has anticancer properties, blood sugar, and pressure-lowering properties, and can aid in decreasing stress. Ginseng is best in teas and soups.


Many herbs and spices have antioxidant properties, which help with inflammation reduction and overall immune health. That’s why many cultures have been using them for medicinal purposes for thousands of years.

Start using the above healthiest herbs and spices to create a healthier lifestyle and body. You can easily incorporate them into drinks, food, and even supplements.

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