Spice up your life: The health benefits of spices
- The Economic Botanist
- Jan 26
- 7 min read
Updated: Mar 24
Since ancient times, spices have been an important part of our daily life. According to archeological findings, the first recorded use of spices was nearly 52,000 years ago when primitive man wrapped meat with aromatic leaves while cooking it in the fire. From that point on, we learned to appreciate different flavours and, thorough experimentation, the spice odyssey was initiated. Today, spices are the most popular food ingredient and an essential part of the culinary art.
Besides their ability to enhance the flavour, aroma, colour, and texture of finished dishes, spices have long been used as medicinal ingredients, aphrodisiacs, and as part of religious rituals. History tells us how spices were used to boost energy, heal illnesses, and relieve stress. Until a few decades ago, however, this information was based on observations and experience only.
With increasing consumer interest in natural ways of healing their bodies and minds, and preventing diseases, spices now have a different status in the eyes of science. Thus, many studies have been conducted on spices, and there is an increasing amount of information showing that they may actually plan an important role as health promoters. From appetite boosters to protectors against chronic diseases, spices are proving to be good allies in the pursuit of a healthier life.
What are spices?
We see a lot of confusion regarding the meaning of the word “spices”. There is no argument that cinnamon and cloves are spices. However, many people feel uncertain about categorizing parsley and oregano, for example. Are these spices or herbs?
Looking back at the history of ancient civilizations, we find that spices were recognized as tropical aromatics only, and the word “herbs” referred to temperate-zone (herbaceous) plants used as ingredients in culinary dishes. Nonetheless, this distinction between spices and herbs has faded considerably throughout the centuries; today, the word “spices” has a broader meaning and includes the whole family of dried plants seasonings, from any vegetative part of the plant including roots, rhizome, stem, bark, leaves, blossoms and seeds.
You will see that when we are trying to be more technical, we will separate these two categories—spices and herbs—but for the sake of this article, I will treat them as a unique category of plant products.
Boost your diet – not the way you think!
Spices are consumed in very small amounts so their nutritional value is not really significant. However, we can’t ignore the fact that some of them still carry good levels of vitamins, minerals, fibres and protein.
Although the nutritional value of spices may not usually be considered when planning a diet, you may be surprised by how many advantages you can get by including these natural sources of flavour in your daily meals.
Today, one of the greatest diet-related health concerns is the high consumption of fat, sugar, sodium and cholesterol, leading to the development of chronic illnesses such as heart disease and diabetes. However, many of us are well aware that the absence of any of these “ingredients” results in a food product that lacks flavour and appeal.
Other spices like garlic, black pepper, ginger, coriander, onion, cumin, and dill can bring out the flavour of a meal to the point where the use of salt is only needed in very small amount. The same concept can be applied to the use of fat in cooking: the amount of fat used in cooking can be reduced by simply adding spices.
Another great advantage of spices is that they are capable of simulating our three main body senses at once—sight, smell and taste—which has a great effect on our appetite. Known as appetite booster, spices are strongly recommended in the diets of children, the elderly, and convalescents. The use of parsley, marjoram, rosemary, coriander, saffron, cinnamon, laurel paprika, and chives can be especially suitable for appetite stimulation.
Last but not least, spices are rich in essential oils, which are responsible not only for the aromatic quality associated with spices, but also for their strong antimicrobial and antioxidant properties. Therefore, when added to foods, spices help reduce the risk of food poisoning and foodborne diseases, increasing the safety of your meals.
Health-promoting spices
Research is showing more and more that adding spices to your meals may bring more benefits to your health than you can possibly imagine. These are called “functional spices” and possess powerful phytochemicals, which are bioactive compounds that play important role in promoting the good functioning of the body.
Recent studies, both in animal and human trials, have found that many spices have health-promoting properties and may help protect the body against chronic diseases. They have hypolipidemic, antibacterial, anti-inflammatory, antiviral, and anticancerogenic powers. The most well-known and documented effect is their digestive stimulant action, which is widely used in traditional medicine to cure digestive disorders. Hands down to ginger, mint, cumin, fennel, coriander and garlic for that!
More recently, interest on spice’s action on managing obesity has grown. A literature review on the topic showed that a number of spices have been reported to significantly reduce obesity indices. Among them, we will find cardamom, cinnamon, ginger, nigella and turmeric.
The generous consumption of spices is proved to be safe. Since each of them have more than one health-promoting benefit, scientists continue to study them to better understand the
possible synergies among them when consumed in combination. Functional spices are found in everyone’s kitchen even though most people are not aware of the benefits that their daily consumption bring. We can still add to the list of functional spices onions, fenugreek, sesame, black cumin, licorice, turmeric, mustard, parsley, black pepper, and paprika.
Garlic
Garlic has been tested in hundreds of animal and human studies showing it is a powerful antimicrobial agent capable of killing dozens of species of fungi and bacteria. Garlic is also well known for its ability to reduce blood cholesterol and blood sugar when consumed in large amounts on a regular basis.
Fenugreek
Fenugreek is a good example of a functional spice. It has been shown to possess nutritive properties, being rich in protein, iron and fiber. Some studies have shown fenugreek’s protective effect on the digestive system and its role in managing diabetes because its blood sugar regulating capability.
Turmeric
Turmeric has been a popular spice and dye since ancient times. Research shows that this spice is a potent anti-inflammatory agent and may be beneficial in protecting the gastric mucosa against irritants, in controlling spasms, and in reducing gas production.
Ginger
Ginger has become more and more popular in the western culinary. Beyond its powerful antioxidant and anti-inflammatory properties, ginger is recognized to be very helpful in reducing nausea associated with pregnancy and motion sickness and cancer chemotherapy.
Don’t be afraid to spice things up.
Getting the best of spices
The way spices are stored, prepared, added, and presented in a meal may interfere with the functional and flavouring properties. Therefore, a few simple rules should be taken into consideration to get the best from your spices:
- Store your spices in a dry and clean place, preferably away from light. Heat, moisture and light may cause a loss of flavour and the oxidation of bioactive compounds.
- Always give preference to fresh spices. Spices that are industrially processed have less aromatic attributes than those in the fresh form.
- Always cut, chop, snipe, or tear your spices just before using them.
- Purchase spices in small amounts because they lose their aromatic properties when they sit for too long on the shelves.
As a general rule, dried herbs and ground spices will keep their properties for about one year, whereas whole spices may last for three to five years, depending on the storage conditions.
Kitchen alchemy: Discovering your own recipe
There are endless ways to add spices to your recipes. Spices are widely used in syrups, jams, preserves, pickles, snacks, biscuits, and candies. Through modern food technologies, we are now able to extract active ingredients from spices and add to processed foods.
Many people would agree that among all stages of a cooking experience, the act of spicing is the most enjoyable—a pleasant game of flavour discoveries. As well, spicing is the most instructive stage of cooking because it opens your horizons to unlimited possibilities. Through the use of spices, you can transform a simple (and inexpensive) dish into something special and appealing.
A dash of spice can transform an ordinary dish
Here are a few suggestions to inspire you in your spice journey. Always remember that your intuition is the most powerful guide in the kitchen!
Salads | caraway, dill, coriander, oregano, black mustard, peppers, common chervil |
Chicken | saffron, rosemary, black pepper, thyme, fenugreek, anise, sweet marjoram |
Beef | caraway, tarragon, fenugreek, ginger, oregano, black cumin, sassafras |
Fish | saffron, rosemary, garlic, dill, star-anise, coriander, horseradish, parley, thyme, turmeric |
Desserts | licorice, caraway, rosemary, vanilla, cinnamon, ginger, allspice, fenugreek |
Fruits | anise, cinnamon, cloves, ginger, allspice, vanilla |
Spices: A flavorful journey to better health
Spices have more than just the power to transform the flavor of your meals – they’re a treasure trove of health benefits, too! From boosting your immune system to supporting digestion and even aiding in weight management, spices truly are nature’s little powerhouses. As you experiment with new spices in your kitchen, remember that every sprinkle is an opportunity to not only elevate your dishes but also take a step towards a healthier lifestyle.
Now it's your turn!
Take a moment to explore your spice cabinet and get creative with adding these flavorful, health-boosting ingredients to your meals. What’s your favorite spice, and how do you like to use it? Share your spice experiments in the comments below or tag us on social media to inspire others. Whether you're a spice novice or a seasoned expert, there’s always something new to discover. So go ahead, spice up your life – your taste buds and body will thank you!
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