Best Herbs To Take Daily According To a Dietitian

Herbs and spices—like sage, nutmeg, thyme, and basil—are plant-based substances a person can use to flavor their food. These flavorings also have various compounds that may help improve symptoms of certain medical conditions or protect against the development of chronic diseases. 

People worldwide have used herbs and spices for health and culinary purposes since ancient times. Read on for a list of healthy herbs and spices containing 15 flavorings you can use in your diet.

Herbs and spices are substances that come from plants you can use to enhance the flavor of your food. In general, that’s the main similarity between the two categories of flavorings.

What distinguishes the two is where the substances may come from on a plant. Spices may come from just about any part of a plant, from the roots and stems to the flowers and leaves. Herbs may consist of the plant itself, and herb plants typically are non-woody.

While there are dozens of herbs and spices you can use and may know, below are 15 to use and consume for potential health benefits:

• Ginger
• Oregano
• Thyme
• Saffron
• Cinnamon
• Cardamom
• Garlic
• Rosemary
• Cayenne pepper
• Turmeric
• Ashwagandha
• Nutmeg
• Basil
• Sage
• Parsley

Ginger is the rhizome—a horizontal, underground stem—of the Zingiber officinale plant. It has a warm and spicy flavor and is commonly added to dishes like soups, baked goods, and curries.

Ginger contains multiple bioactive compounds, including gingerols, shogaols, and paradols, which have anti-inflammatory and antioxidant effects on the body. Studies have shown that eating ginger and taking ginger supplements could be beneficial in several ways by having positive effects on health aspects such as:

• Blood pressure
• Nausea after procedures
• Painful periods, or dysmenorrhea
• Vomiting due to chemotherapy
• Weight management

Try adding ginger to your diet by grating fresh ginger into hot water for a warming tea and adding fresh or powdered ginger to your favorite recipes, such as smoothies, noodle dishes, salad dressings, and oatmeal.

Oregano (Origanum vulgare) is a collective name for a group of herbs commonly used in Mediterranean cuisine. Oregano belongs to the mint, or Lamiaceae, plant family and has a robust and earthy flavor.

Oregano contains plant compounds, including the terpenes thymol and carvacrol, which have powerful antioxidant properties. Traditional medicine systems used it to treat ailments such as indigestion, cough, diarrhea, and bronchitis.

Add fresh oregano to salads and pasta dishes, and use dried oregano to flavor sauces, dressings, and roast chicken.

Another herb that falls into the Lamiaceae plant family is thyme (Thymus vulgaris). It’s a Mediterranean-native plant with many nutrients, including:

• Antioxidants such as lutein, pigenin, and zeaxanthin
• Minerals like calcium, iron, magnesium, manganese, potassium, and selenium
• Phytonutrients
• Vitamins A, B6, C, E, and K

Limited research points toward the health benefits of thyme itself. At the same time, thyme essential oils have been noted to have anticancer, antimicrobial, and antiseptic properties, for example.

Thyme is a great herb to use in meat dishes. It can also add flavor to soups.

Saffron (Crocus sativus L.) is a spice that gets its vivid reddish-golden color from carotenoid compounds like crocin and crocetin. It has a slightly bitter flavor and is an important ingredient in Indian and Mediterranean cooking.

The spice is thought to increase levels of the mood-boosting neurotransmitter serotonin in the brain, which may have positive effects on conditions like anxiety and depression. It has also shown promise as a natural treatment for several conditions, including:

• Alzheimer’s disease
• Anxiety and depression
• Heart disease
• Schizophrenia
• Type 2 diabetes

Saffron can be added to dishes like curries, risotto, and seafood and can be taken in supplement form. 

Cinnamon is one of the most popular spices in the U.S. Its warm, spicy flavor is found in drinks like apple cider and baked goods like cookies, pumpkin pie, and sweet bread.

This spice contains compounds such as cinnamaldehyde coumarin, cinnamic acid, and eugenol with potent antioxidant and anti-inflammatory properties. Studies have also shown that people who consumed 1 to 6 grams (g) of cinnamon daily for 40 to 90 days experienced reduced blood sugar, blood lipid, and blood pressure levels.

Experts have suggested choosing Ceylon cinnamon or “true cinnamon” over cassia cinnamon. Cassia cinnamon contains higher levels of compounds that can be toxic and cause health risks when consumed in high doses regularly.

Cardamom (Elettaria cardamomum) is a staple ingredient in Indian cuisine, often referred to as the “Queen of Spices.” Cardamom contains active ingredients such as phenolic compounds and volatile oils, which have antioxidant, anti-inflammatory, blood pressure-lowering, and antidiabetic effects.

Cardamom pairs well with sweet and savory flavors and can be added to dishes like curries, baked goods, and meat.

Garlic is well-known for its health benefits and culinary uses. Fresh garlic is rich in S-allyl-L-cysteine sulfoxide (alliin) and γ-glutamyl cysteine derivatives, while dried garlic powder is high in alliin and diallyl disulfide (DADS).

It contains plant compounds that help inhibit proinflammatory proteins associated with chronic inflammation. Researchers have also found that garlic may help protect heart health by reducing atherosclerosis or plaque buildup in the arteries.

You can add raw garlic to your diet by using finely minced garlic in salad dressings, salsa, pesto, sauces, and marinades. 

Rosmarinus officinalis, or rosemary, is a pleasant-smelling herb that’s a staple in kitchens worldwide. Rosemary is a potent source of rosmarinic acid, a type of phenolic compound found in various plants. Rosmarinic acid and other compounds found in rosemary have been shown to have the following effects:

• Antibacterial
• Anticancer
• Anti-inflammatory
• Antioxidant
• Pain-relieving
• Antiviral

Some evidence has suggested that sipping rosemary tea may benefit those with anxiety and depression. Other studies have also shown that rosemary supplements could help treat depression.

You can make a relaxing tea with fresh or dried rosemary, lemon juice, and honey. 

Cayenne pepper contains trace amounts of vitamins and minerals like B vitamins, vitamin C, and potassium. Cayenne pepper also contains many antioxidants, including capsaicin—a phenolic compound with anti-inflammatory properties.

It’s a great spice to have on hand to add to a meal. Sprinkle cayenne pepper when you’re making savory casseroles, salads, and stir-fries.

Turmeric (Curcuma longa L.) is one of the most well-studied spices. Turmeric and its primary active ingredient called curcumin have been linked to a variety of impressive health benefits.

Turmeric may be effective for treating medical conditions like osteoarthritis, NAFLD, ulcerative colitis, and type 2 diabetes. Eating more turmeric-rich dishes, like curries, has also been shown to help improve cognitive function and protect against cognitive decline in older adults.

Try adding turmeric to dishes like curries and soups. Adding black pepper to turmeric recipes can significantly increase the bioavailability of curcumin.

Ashwagandha (Withania somnifera) is one of the most important herbs in Ayurveda. Ayurveda is the traditional system of medicine in India. 

The herb is commonly taken as a supplement and has been shown to have beneficial effects on cognitive function, athletic performance, mood, stress levels, and sleep. Some research suggests that it may be especially effective for improving sleep quality in people with insomnia.

Ashwagandha is generally considered safe. However, always check with a healthcare provider before adding an herbal supplement to your diet.

With its warm, slightly nutty flavor, nutmeg (Myristica fragrans) is a popular addition to sweet drinks and desserts like Mexican hot chocolate, custards, and pumpkin pie. In ancient times, nutmeg was a natural treatment for anxiety, stomach cramps, diarrhea, and nausea throughout India and other parts of Asia.

Nutmeg is rich in antioxidants such as terpenes and phenolic compounds. It’s also rich in myristicin, a substance that has been studied for its anti-inflammatory, antioxidant, anticancer, and antimicrobial properties. It also shows promise in treating certain health conditions, such as diabetes, but more human research is needed.

Try adding ground nutmeg to drinks like coffee and smoothies and savory recipes like curries and poultry dishes.

Ocimum basilicum L. is the scientific name for basil, another commonly used herb. Basil leaves contain micronutrients like antioxidants.

Basil can be used in various ways, such as in pesto and salad dressings, in water with lemon, or in different salads like watermelon and feta or Caprese salads. It also works as a topping for pizzas or paninis.

Sage (Salvia) is a plant family with an earthy taste that grows in many areas around the world, including throughout North America. It has a variety of uses in culinary and traditional medicine.

Active compounds—such as rosmarinic acid, camphor, luteolin, apigenin, and quercetin—give sage powerful therapeutic properties. Studies have also shown that sage supplements may have cognitive-enhancing effects.

You can reap the benefits of sage by including it in recipes like soups, grain dishes, and roasted vegetables. 

Parsley (Petroselinum crispum) is an aromatic Mediterranean herb high in antioxidants such as vitamin C, carotenoids, and the flavonoids luteolin and apigenin. They all have powerful cellular protective and anti-inflammatory effects in the body.

Eating antioxidant-rich foods like parsley may help prevent cellular damage that may otherwise increase disease risk. For example, studies have shown that consuming a diet high in flavonoids may help protect against cognitive decline, heart disease, and death from all causes.

Fresh parsley has a bright, slightly peppery taste and can be sprinkled on almost any savory dish to add a pop of color and flavor. 

While you might enjoy more flavor in your food, consuming herbs and spices can sometimes come with risks. For example, a spice could end up making you sick. Some spices reportedly had traces of Salmonella, a germ responsible for foodborne illnesses.

You could also have a possible allergy or intolerance to an herb or spice. The list of foods responsible for allergic reactions doesn’t include any plant-based flavorings beyond sesame, but any food has the potential to become an allergen at any time.

Certain herbs might also be associated with medication interactions. Ashwagandha might increase the sedative effects of sedative or anti-anxiety medications, for instance. Always talk with a healthcare provider if you have concerns about herbs, spices, and your medications—especially if you’re considering using a supplement form of a flavoring.

Use fresh and dried herbs and spices in your favorite recipes to reap their impressive benefits. Herbs and spices such as garlic, oregano, cinnamon, turmeric, and rosemary are packed with plant compounds that have powerful protective effects on the body.

Adding a variety of herbs and spices into your diet could help improve your intake of antioxidant and anti-inflammatory compounds. In turn, you might experience potential improvements in your overall health and reduce your risk of several chronic conditions.