Culinary Medicine: 10 Herbs and Spices That Help Reduce Inflammation

From warming cinnamon to spicy cayenne, licoricey tarragon to earthy thyme, there are endless ways to season your meals and snacks with herbs and spices. And they’re not all for show, they’re also full of healing properties.

Herbs and spices have been used for their healing properties for centuries. Yes, they’re delicious. But it’s not just the flavor boost that we love about herbs and spices. They’re good for you, too.

Here’s how to promote your health and lower inflammation by adding them to your spice rack.

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What are the health benefits of eating herbs and spices?

Adding herbs and spices to your food can help reduce your intake of sodium and sugar. This can be important for heart health, blood sugar levels, and weight management.

In fact, consuming a variety of herbs and spices has been shown to help lower blood pressure in people who have a higher risk of diseases like heart attack, stroke, and diabetes.

Cooking with herbs and spices has also been found to improve gut health. These flavor enhancers supply prebiotic fiber, which “feeds” the good bacteria in your GI tract.

They also contain polyphenols, which are antioxidants that help neutralize inflammatory free radicals.

10 anti-inflammatory herbs and spices

With so many herbs and spices on our planet, you’re not limited to this list. Most plant-derived seasonings have health benefits. We recommend cooking with whichever appeals to your taste buds the most. You’re more likely to eat them often and, therefore, reap the benefits.

Here’s a look at 10 popular, inflammation-fighting herbs and spices — and the great things they can do for you on top of quelling inflammation:

1. Garlic: This spicy allium, an onion relative, contains organosulfur compounds that may help lower your blood pressure and fight disease.
2. Turmeric and black pepper: Turmeric owes its golden hue to curcumin, an antioxidant that may provide pain relief, particularly in osteoarthritis. Adding black pepper improves your body’s ability to absorb curcumin by 2,000%.
3. Cinnamon: This warm and cozy spice sweetens up oatmeal, coffee, yogurt, and more without adding sugar — and it may help with blood sugar management.
4. Cayenne pepper: Capsaicin, a well-known pain reliever, gives red peppers their heat, and the spice may promote healthy weight management.
5. Tarragon: This licorice-flavored herb is a natural pairing with fish and chicken, and it may help improve sleep regulation and insulin sensitivity, among other benefits. It’s traditionally been used as a digestive aid.
6. Ginger: The zesty rhizome packs compounds like zingerone that may help reduce inflammation from diseases like rheumatoid arthritis, lupus, psoriasis, and more.
7. Italian seasoning blend: This blend contains a range of herbs, including marjoram, thyme, rosemary, sage, oregano, and basil. Each herb has powerful antioxidants that may protect your cells from damaging disease-causing free radicals.
8. Parsley: Don’t ignore that parsley on your plate. Parsley has antioxidant-filled vitamin C, plus calcium and some iron. The herb may also have anticancer properties.
9. Coriander: Coriander seeds are sold as a spice, while fresh coriander is known as cilantro. Either way, the seeds and leaves offer plant compounds that may safeguard cells from damage, fight inflammation, and may help with blood sugar and weight management.
10. Clove: If you’ve ever used clove in baking, you know how wonderful it makes your kitchen smell. And the spice contains eugenol, a chemical that has anti-inflammatory benefits.

When to use fresh and when to use dried

In general, herbs are the leaves of a plant, while spices come from the seeds, fruit, flowers, roots, or bark.

Most spices come dried (ground or whole seeds), but some can be eaten fresh, like turmeric, garlic, and ginger. The good news is they deliver health benefits, whether fresh or dried.

Some herbs can be used fresh and dried — think basil, rosemary, and parsley. Fresh herbs generally shine when added to cold dishes or as a final step when cooking.

Dried herbs are best in dishes that require long cooking times. For example, finish off roasted vegetables with a sprinkle of chopped parsley. But add dried parsley to a simmering soup or stew.

Sometimes, tougher herbs, like rosemary, thyme, or bay leaves, might get added at the beginning of cooking because they can stand longer cook times. Let a recipe be your guide.

The way you use them will depend on the meal or snack you’re preparing. For example, you can add a bit of fresh turmeric root to a smoothie (yes, really!), or you can add powdered turmeric to a stir fry or soup.

7 tips for spicing up your plate

Next time you’re making a meal, think to yourself: Can I add herbs or spices to this?

Here are a few tips to help you make it a success:

• Taste often: Think your dish could use a little more cayenne? Want more garlic? Taste your dish frequently, and add small amounts at a time.
• Chop or crush garlic: Doing so helps garlic release those good-for-your-health compounds. Experts say to let crushed or chopped garlic stand for at least 10 minutes to help retain all its benefits.
• Add cinnamon to coffee: Sprinkle cinnamon into an already-brewed cup or add to coffee grounds before turning on your coffee maker for a subtle cinnamon taste.
• Upgrade your rice: Add a few shakes of turmeric to rice while it cooks for a vibrant yellow color and a smidge of flavor.
• Bloom spices: Briefly heat your spices in oil on the stove for 30 seconds to a minute. This unlocks and releases more of their aroma. Then continue following the recipe.
• Swap fresh for dried (or vice versa): Dried herbs are more potent flavor-wise, so you’ll use less compared to fresh. If a recipe calls for 1 tablespoon of fresh herbs, use 1 teaspoon of dried. (This is a 3 to 1 ratio.)
• Organize your cabinet: Keeping your spices within reach and with visible labels makes them easier to find and experiment with.