7 Healthy Spices in Your Kitchen

By: Isha Ishtiaq

​Do you know that your kitchen is a treasure trove of health benefits? You may not realize it, but there are spices in your kitchen that can do wonders for your well-being. They not only add flavor and aroma to your meals but also offer you numerous health benefits.
​
Let’s walk through this blog and explore what those spices are and how they can benefit your health.

Photo by rudisill from Unsplash

Cinnamon

Cinnamon is one of the most popular spices in the world. It has a sweet and warm flavor that goes well with both sweet and savory dishes. Cinnamon contains a compound called cinnamaldehyde which has amazing medicinal properties.  Research shows that cinnamon contains anticancer, antioxidant, and anti-inflammatory biomolecules which have beneficial effects on health.1  Additionally, a study showed that cinnamon can lower the risk of Covid-19 by removing free radicals due to its antioxidative properties.2 

Furthermore, the bioactive compounds in cinnamon can reduce inflammation, hyperglycemia, gut dysbiosis, and dyslipidemia, which are common complications in patients with chronic kidney disease (CKD).3

Some of the key benefits of cinnamon are:
​​

• Reduces inflammation
• Improves insulin sensitivity
• Lowers cholesterol and triglyceride levels
• Lowers blood sugar in people with diabetes
• Increases ability to fight against infections
• Protects against oxidative stress
• Improves cognitive function
• Increases metabolism ​

Photo by mescioglu from Unsplash

How to add cinnamon to your diet?

Here are some ways to use cinnamon in your meals and enjoy its health benefits:

• Sprinkle it on yogurt, oatmeal, coffee, or tea, and have a delicious breakfast.
• Sprinkle as a seasoning on meat, vegetables, or rice for an aromatic flavor.
• Add it to baked stuff such as muffins, cookies, or pies.

Caution

While cinnamon is generally safe, it should be used in moderation. 

• Cinnamon contains a compound called cinnamaldehyde that can cause allergic reactions in some people if consumed in large quantities. 
• Signs of a cinnamon allergy can include mouth irritation, digestion issues, skin rashes, or hives. 
• Pregnant women should also use cinnamon sparingly as it can act as a uterine stimulant in high amounts. 
• When using cinnamon, start with 1/4 to 1/2 teaspoon and listen to your body's response. 
• Reduce intake or discontinue use if any adverse symptoms appear.

​Turmeric

Turmeric is a bright yellow spice that has been used for years in Ayurvedic medicine. This yellow spice contains a compound called curcumin that prevents you from many chronic diseases such as diabetes, Alzheimer’s disease, arthritis, heart disease, and depression.4 A review shows that research has proven the antibacterial, antiseptic, antiviral, antitumor, antioxidant, and anti-inflammatory properties of turmeric.5 It also plays a part in female reproductive health through its antiangiogenic and proapoptotic mechanisms.6 Moreover, its oral and topical use has significant positive effects on skin health.7

Some of the key benefits of turmeric include:
​​

• Increases immunity
• Reduces Depression
• Inhibits tumor growth
• Reduces inflammation 
• Reduces oxidative stress 
• Improves ovarian function
• Reduces levels of triglycerides 
• Prevents cognitive decline
• Increases levels of dopamine and serotonin
• Treats skin-related problems including acne, alopecia, and psoriasis.

Photo by alexander ruiz from Unsplash

How to use turmeric in daily life?

Here are some simple ways to savor the flavor and healthy advantages of turmeric

• Add it to curries, lentils, soups, or stews for a vibrant and spicy flavor.
• Make golden milk by adding turmeric to milk, honey, and ginger. It’s a soothing and healing drink.
• Apply it on your skin by making a turmeric paste with water and get rid of acne, wounds, eczema, or psoriasis

Caution

Turmeric use is generally safe for most individuals when consumed in moderation as part of a balanced diet.

• However, turmeric can interact with some medications due to its blood-thinning effects. Those taking blood thinners, anti-platelets, or anti-coagulants should check with their doctor before increasing turmeric intake. 
• Turmeric may also cause digestive issues like heartburn, diarrhea, or acid reflux in sensitive individuals or when consumed in excess. 
• When starting turmeric, start slow with 1/4 to 1/2 teaspoon and work up gradually as tolerated. ​

Ginger

Ginger is also a pungent spice that has been used in traditional medicine and cuisine. It contains gingerol and has antioxidant and anti-inflammatory properties. It is a powerful spice that can relieve vomiting, motion sickness, morning sickness, and nausea.8 A review showed that ginger is beneficial in iron-deficiency anemia and other problems associated with iron metabolism.9 

An umbrella review of systematic reviews highlighted strong evidence for the antiemetic effects of ginger in pregnant women, analgesic effects for osteoarthritis, and glycemic control. It also found positive effects on blood pressure, weight management, dysmenorrhea, postoperative nausea, chemotherapy-induced vomiting, blood lipid profile, and anti-inflammatory and antioxidant biomarkers.10

With so many potential upsides, ginger is worth adding to your diet. Here are some key ways it could boost your health:
​

• Reduces muscle and joint pain and inflammation
• Improves cholesterol and triglyceride levels 
• Regulates blood pressure to prevent spikes
• Enhances digestion and reduces bloating
• Lifts mood and fights stress
• Acts as a natural infection fighter
• Lessens PMS symptoms like cramps
• Boosts levels of growth hormone
• Optimizes blood vessel function
• Inhibits tumor growth in some cancers

Photo by pilipphoto from Unsplash

How to add ginger to your diet?

Ginger is simple to enjoy. 

• ​​Ginger tea is soothing and delicious hot or iced. 
• You can also steep ginger in lemonade or juice. 
• Adding slices to salads, marinades, or stir-fries infuses flavors. 
• And nothing beats homemade gingerbread on a chilly day!

Caution

• While ginger is generally safe for most people, in large doses it could interact with medications broken down by the liver like blood thinners. 
• Check with your doctor first if you have any medical concerns. 
• Start with small amounts and pay attention to your body's response.

Garlic

Garlic is also a pungent and aromatic spice that is widely used worldwide. It has antioxidant and antimicrobial effects, reduces the risk of cardiovascular diseases and cancer, and enhances detoxification and hepatoprotection.11  Garlic is rich in bioactive compounds such as allicin, ajoene, and quercetin, which contribute to its pharmacological activities including anti-inflammatory, anticancer, antidiabetic, and antimicrobial effects.12

Research has shown that garlic has beneficial effects on the cardiovascular system, Alzheimer's disease, diabetes, wound healing, and aging.13 A meta-analysis showed that garlic reduces blood pressure, improves lipid profile, and decreases inflammatory markers in patients with coronary artery disease.14

Some of its key benefits include:

• Lowering blood sugar levels
• Boosting the immune system 
• Inhibiting cancer cell growth
• Improving bone and brain health
• Promoting skin health and anti-aging
• Enhancing memory and reducing fatigue

Photo by Amarita from Unsplash

​Simple ways to enjoy Garlic in your meal

You're likely already using garlic frequently in meals, but here are some additional preparation ideas:

• Crush it into salad dressings for extra flavor
• Roast whole cloves with butter and herbs for a spreadable dip
• Finely chop it into sauces to make a tasty condiment

Caution

• While garlic offers many health benefits when consumed in moderation, excessive amounts may cause heartburn, gas, or bad breath for some. 
• Start with 1-2 cloves per meal and see how your body responds.

​Oregano

Oregano is a fragrant and herbaceous spice that is commonly used in Mediterranean and Mexican cuisine. It also provides great benefits to your health as it is a natural antibiotic, antiseptic, and antifungal. A study showed that Oregano supplementation reduces muscle damage and increase oxidative capacity in soldiers performing high-intensity exercise.15

Some key ways oregano promotes wellness include:

• Preventing damage from free radicals 
• Halting the growth of cancer cells
• Fighting against harmful bacteria
• Regulating blood sugar levels
• Improving digestion

Photo by AlexandraFlorian from Unsplash

How to add oregano in your diet?

Luckily, adding more oregano to your diet is simple. Here are some tasty ideas:

• Sprinkling it on cheese, sandwiches, pizza or pasta for a fresh flavor boost
• Brewing it into a healing herbal tea with honey and lemon 
• Whisking it into olive oil, garlic, salt, and vinegar for a nutritional salad dressing

Caution

Just be mindful of the following cautions:

• Consult your doctor before use if pregnant or breastfeeding
• Moderation is key to avoiding potential drug interactions or stomach irritation  ​

​Paprika

Paprika is another red and smoky spice, made from dried and ground peppers and is a nutritious spice for your health. Paprika contains various carotenoids such as capsanthin and capsorubin, which have strong antioxidative effects and show preventive effects against obesity-related diseases.16 Additionally, research shows that paprika has a protective effect against age-related macular degeneration (AMD) and cataracts due to its antioxidant activity.17 

Organic paprika, in particular, contains higher levels of bioactive compounds such as carotenoids and polyphenols, which further enhance its health benefits.18

Some of the amazing benefits of paprika include:
​

• Improves blood circulation
• Improves blood pressure
• Boosts your metabolism
• Promotes healthy vision
• Reduces oxidative stress

Photo by SGAPhoto from Unsplash

How to use paprika in your diet?

​Sprinkle it on potatoes, popcorn, eggs, or fish for simple snacks full of flavor

• Add to soups, stews, or barbecue sauce for a nutritional kick 
• Try classic Hungarian paprika chicken for a tasty dinner option

Caution

Be mindful of using paprika if you have an underlying digestive condition as the spice can cause minor stomach irritation for some people.

​Cumin

Cumin is a nutty and earthy spice, widely used in Indian, Middle Eastern, and Mexican cuisine.  Cumin has various health benefits including weight loss, cholesterol control, anti-diabetes properties, and more. It is rich in dietary fibers, vitamins B and E, as well as minerals like iron and magnesium.19 

A review discussed that cumin has antimicrobial, analgesic, and immune-modulatory properties, and it may be beneficial for respiratory problems, metabolic disorders, and various types of human cancer.20

Here are some key benefits of cumin:
​

• Improves digestion
• Reduces bloating and gas
• Lowers cholesterol levels
• Alleviates constipation
• Reduces blood sugar
• Enhances memory
• Increases appetite
• Prevent infections

Photo by ollo from Unsplash

Easy Ways to Use Cumin

• Toast and grind whole seeds to unlock maximum flavor in curries, dals, and more.  
• Add a pinch to hummus, salsa, or tacos for a warm, savory kick.
• Steep cumin seeds in boiling water to make a soothing digestive tea.

Caution

• While cumin is generally safe for most people, in large amounts it could potentially cause digestive upset in sensitive individuals. 
• Start with a small amount and increase gradually to find your tolerance level. 
• Pregnant women should consult a doctor before using regularly.

Conclusion

Till now, you might have learned how you can benefit from some hidden secrets present in your kitchen. By adding these spices, you not only enjoy the flavor and aroma but also prevent and treat many diseases. So, what are you waiting for? Spice up your life today!