Herbs and spices have been widely valued for centuries, both for their healing properties and their flavor. Modern research has found evidence for numerous health benefits.
This article reviews 10 delicious herbs and spices from around the world and explains how they might benefit your health. Each benefit is backed by research.
Cinnamon is a popular spice used in all sorts of recipes and baked goods. It’s rich in antioxidants and other beneficial compounds. A compound called cinnamaldehyde is responsible for most of cinnamon’s medicinal properties.
Research suggests that cinnamon may help protect against heart disease and reduce inflammation. Its
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Cinnamon is also well-known for its blood-sugar-lowering properties.
Cinnamon can lower blood sugar by several mechanisms, including
The recommended dose is
Read more about the many health benefits of cinnamon.
Bottom line
Research suggests that cinnamon may help manage blood sugars, protect against heart disease, and reduce inflammation.
Sage gets its name from the Latin word Salvere, which means “to save.”
It had a strong reputation for its healing properties during the Middle Ages and was even used to help prevent the plague.
Preliminary research indicates that sage may be able to improve brain function and memory, especially in healthy people of all ages as well as people with Alzheimer’s disease. However, more research needs to be conducted.
Alzheimer’s disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine. However, researchers note that more research into this area is warranted.
Bottom line
There’s promising evidence that sage extract can improve brain and memory function, especially in individuals with Alzheimer’s disease.
Peppermint has a long history of use in folk medicine and aromatherapy. As with many herbs, its essential oil contains the agents responsible for its health effects.
It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom.
There are also some studies showing that peppermint in aromatherapy can help fight nausea.
Bottom line
The essential oil in peppermint may provide pain relief for those with IBS. It also has potent anti-nausea effects when used in aromatherapy.
Talk with your doctor if you’re interested in using this oil as part of your therapy treatment for IBS.
Turmeric is the spice that gives curry its yellow color.
It contains several compounds with medicinal properties, the most important of which is curcumin.
Curcumin is a remarkably
This is important because oxidative damage is believed to be one of the key mechanisms behind aging and many diseases.
Curcumin is also strongly anti-inflammatory, to the point where it could potentially match the effectiveness of some anti-inflammatory drugs.
Given that long-term, low level inflammation plays a major role in almost every chronic Western disease, it’s not surprising to see that curcumin is linked to a variety of health benefits.
Studies (linked below) suggest that it may:
Read more about the incredible health benefits of turmeric/curcumin.
Bottom line
Studies have shown that curcumin, the active ingredient in the spice turmeric, may have major benefits for many aspects of health, including arthritis, heart health, and cognitive brain function.
In India, holy basil is considered a sacred herb and should not be confused with regular basil or Thai basil.
A 2024 study found that eugenol, a compound found in holy basil essential oil, might be helpful in treating hypertension. In this study, researchers also found that holy basil essential oils and phytochemical compounds provided antimicrobial activity against a wide range of Gram-negative and Gram-positive bacteria, yeast, and mold.
Another 2024 study found that holy basil extracts may help:
- strengthen the body’s antioxidant defenses and immune response
- lower blood sugars and LDL cholesterol
- reduce inflammation
- improve blood pressure
Bottom line
Holy basil appears to improve immune function, lower blood sugars, and inhibit the growth of bacteria, yeasts, and molds.
Cayenne pepper is a type of chili pepper used to prepare spicy dishes.
The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies.
For this reason, it’s a common ingredient in many commercial weight loss supplements.
A 2022 review of studies also found that capsaicin may protect against certain forms of cancer. However, more research is needed to understand how to harness capsaicin’s anticancer potential.
Bottom line
Cayenne pepper is very rich in a substance called capsaicin, which reduces appetite and boosts fat burning. Recent studies have also shown capsaicin to have anti-cancer potential.
Ginger is a popular spice used in several forms of alternative medicine.
Studies have consistently shown that 1 to 1.5 grams of ginger can successfully treat nausea.
This includes nausea caused by morning sickness, chemotherapy, and sea sickness.
A 2022 study also found that ginger possesses multiple biological activities, including antioxidant and anti-inflammatory capacities. The study found that compounds in ginger show can help reduce symptoms and protect against several inflammatory diseases, including lupus, rheumatoid arthritis, and psoriasis.
A 2023 study in mice also found that the anti-inflammatory and bioactive components of ginger have a beneficial effect on osteoarthritis. But further studies on human trials are needed to confirm these benefits.
Bottom line
1 gram of ginger appears to be an effective treatment for many types of nausea. It also has anti-inflammatory benefits and may help reduce pain caused by inflammation.
Pregnant people or those undergoing chemotherapy should talk with their doctor before adding ginger to their treatment regimen for nausea.
Fenugreek has been commonly used in Ayurveda, particularly to enhance libido and masculinity.
While its effects on testosterone levels are inconclusive, a 2024 study found that fenugreek does have the ability to reduce blood glucose levels by targeting various molecules, receptors, and membranes.
The study also found that fenugreek appears to reduce oxidative stress and lipoprotein levels, which contribute to its antidiabetic effects.
Bottom line
Fenugreek has been shown to insulin sensitivity, leading to significant reductions in blood sugar levels.
The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to suppress allergic responses and nasal congestion.
A 2020 in vitro (test tube) study of rosmarinic acid found it to have a wide range of pharmacological effects, including:
- anti-oxidative (preventing cell damage caused by free radicals)
- anti-apoptotic (preventing cell death)
- anti-tumorigenic (preventing the growth of tumors)
- anti-inflammatory (reducing inflammation in the body)
A 2022 study in rats found that rosmarinic acid may improve allergic symptoms in rats exposed to PM 2.5 particulates (tiny particles of dust, soot, and smoke). More studies in humans are needed to confirm this benefit.
Bottom line
Rosmarinic acid, the active ingredient in rosemary, has anti-inflammatory and anti-oxidative effects. It may also help suppress allergy symptoms.
Throughout ancient history, garlic was used mainly for its medicinal properties.
We now know that most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell.
A 2014 study found that the antimicrobial and antiviral properties of garlic may help relieve the common cold. The study reported fewer occurrences of the common cold in people who took the garlic for 12 weeks compared with the placebo group.
A more recent 2020 study found that garlic and its active compounds possess significant antiviral activity and can be used to prevent viral infections.
There’s also some evidence showing that garlic may have beneficial effects on heart health. A 2016 review of studies found that garlic supplementation reduced blood pressure by 7 to 16 mm Hg (systolic) and 5 to 9 mm Hg. The most consistent benefits were shown in studies that used aged garlic extract.
Researchers concluded that garlic supplementation has the potential for cardiovascular protection based on its ability to reduce risk factors such as hypertension and total cholesterol, as well as markers for atherosclerosis.
More studies are needed to further evaluate the effects of garlic on heart health.
Read more about the health benefits of garlic.