Herbs and spices are trusty ingredients that can wake up just about any dish. But did you know their use goes beyond adding depth and flavor to food? Here is a list of five herbs and spices with excellent health and wellness benefits. We also added a few ways to incorporate them into your daily diet.


Nutrition experts report that there are more than 100 spices being utilized in cooking around the world. One of the spices widely known to have potential health benefits is cinnamon. This popular spice is used to add both sweetness and spice to hot beverages to comfort dishes. Studies reveal that ideal doses of cinnamon are beneficial for people with high blood sugar levels. Based on reports, cinnamon may help lower blood sugar levels among type 2 diabetes patients. Apart from being used as an alternative sweetening agent for diabetic patients, it is also an excellent substitute to sweeten morning cereal bowls and a lovely addition to chilis and meat dry rub recipes.


Numerous studies have been conducted to explore the health benefits of turmeric. Besides being a crucial ingredient of Indian curry dishes, researchers claim that turmeric is also a potent anti-inflammatory agent. Cellular and tissue inflammation are the root cause of disease, discomfort, and pain. The health benefits of turmeric lie in one of its major components called curcumin. Various research suggests that curcumin has the potential to reduce inflammatory processes. In addition, studies are pointing to its supposed ability to reduce brain inflammation, which has been linked to chronic and degenerative medical conditions, including Alzheimer’s Disease and depression. If you aren’t into Indian curry, you can also try turmeric latte mix or use turmeric powder in your milk and other hot beverages.


Garlic is an indispensable ingredient in daily cooking. But did you know that eating garlic doesn’t just add aroma and depth to your favorite meals? In fact, it also protects the heart from various diseases. Based on several studies, garlic intake can potentially keep the blood vessels flexible and free from fatty deposits. In addition, eating garlic has shown promising results in reducing bad cholesterol levels. This lowers one’s risk of heart attack and stroke. You can increase your garlic intake by adding it to salads, soups, stews, and other savory dishes.

Cayenne pepper

Cayenne pepper is a popular spice in Creole, Cajun, and Mexican fare. It contains capsaicin, which gives Cayenne pepper its distinct spicy or hot sensation. But capsaicin’s benefits don’t stop here. Based on numerous studies, capsaicin in cayenne pepper may also have pain relief benefits. Furthermore, researchers claim that capsaicin works well in alleviating the pain caused by arthritis attacks and diabetes-related nerve damage. Cayenne pepper is a highly versatile spice as you can add it to virtually anything, from stews, meats, fish, seafood, salads, and even desserts!

Bottom line

Some herbs and spices in large and highly concentrated doses may cause side effects or interactions with certain medications. Therefore, before using any supplement containing herbs and spices, it is best to seek your doctor’s advice to ensure your safety.