The use of herbs and spices has been incredibly important throughout history. Many were celebrated for their medicinal properties, well before culinary use. Modern science has now shown that many of them do indeed carry remarkable health benefits. Here are some of the world’s healthiest herbs and spices, supported by research:


1. Cinnamon

Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect


Cinnamon is a popular spice, found in all sorts of recipes and baked goods. It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties. Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. But where cinnamon really shines is in its effects on blood sugar levels. Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity. Studies have shown that cinnamon can lower fasting blood sugars by 10%-29% in diabetic patients, which is a significant amount. The effective dose is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams.


2. Fenugreek

Improves Blood Sugar Control


Fenugreek was commonly used in Ayurveda, particularly to enhance libido and masculinity. While its effects on testosterone levels are inconclusive, fenugreek does seem to have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin. Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics.


3. Peppermint

Relieves IBS Pain and May Reduce Nausea


Peppermint has a long history of use in folk medicine and aromatherapy. Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS.  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.


4. Rosemary

Can Help Prevent Allergies and Nasal Congestion


The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to suppress allergic responses and nasal congestion.


5. Garlic

Can Combat Sickness and Improve Heart Health


Throughout ancient history, the main use of garlic was 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. Garlic supplementation is well known for combatting sickness, including the common cold. If you often get colds, then adding more garlic to your diet could be incredibly helpful.


6. Turmeric

Gives Powerful Anti-Inflammatory Effects


Turmeric is the spice that gives curry its yellow color. It contains several compounds with medicinal properties, the most important of which is curcumin, a remarkably powerful antioxidant helping to fight oxidative damage and boosting the body’s own antioxidant enzymes.

Turmeric is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs. Studies suggest that it can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer, and relieve arthritis, to name a few.


7. Ginger

Can Treat Nausea and Has Anti-Inflammatory Properties


Ginger is a popular spice used in several forms of alternative medicine. Studies have consistently shown that 1 gram or more of ginger can successfully treat nausea. This includes nausea caused by morning sickness, chemotherapy and sea sickness. Ginger also appears to have strong anti-inflammatory properties, and can help with pain management.


8. Sage

Can Improve Brain Function and Memory


Sage had a strong reputation for its healing properties during the middle ages, and was even used to help prevent the plague. Current research indicates that sage extract may be able to improve brain function and memory, especially in people with Alzheimer’s disease.


9. Cayenne Pepper

Helps Reduce Appetite and May Have Anti-Cancer Properties


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 is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers.