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The Incredible Power
of Herbs & Spices

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Herbs and spices (H&S) have been used for centuries in both culinary and medicinal practices. They not only enhance the flavor, aroma, and color of food and beverages but also offer powerful protective benefits against acute and chronic diseases.

Try incorporating more herbs and spices into your meals—and even your drinks! This applies whether you’re cooking from scratch, using a ready-made dish, or something in between. A simple way to start is by buying a new herb or spice every month, learning how to use it in your meals, and making it a regular part of your cooking. You’ll not only enhance the flavor of your recipes but also boost their health benefits.

Research has shown that herbs and spices are packed with bioactive compounds such as sulfur-containing compounds, tannins, alkaloids, phenolic diterpenes, vitamins, flavonoids, and polyphenols. These compounds contribute to a wide range of health benefits, including antioxidant, anti-inflammatory, antitumorigenic, and anticarcinogenic properties. Many also support glucose and cholesterol regulation, cognition, and mood. Plus, herbs and spices can enhance flavor without the need for added salt, fat, or sugar—making home cooking even healthier.

Oregano – One of the most potent herbs, oregano helps reduce inflammation, fights bacteria and viruses, and supports the immune system. Commonly used in Italian and Mexican cuisine, it pairs well with other herbs to add a rich, full flavor to dishes.

Powerful Herbs & Spices to Try

Sage – More than just a Thanksgiving staple, sage offers antioxidant and anti-inflammatory benefits, aids digestion, and may even improve memory and cognitive function. Add it to hummus, soups, stews, or bean dishes for a soft, mellow flavor.

Cloves – A powerhouse spice, cloves contain eugenol, known for its anti-inflammatory, antibacterial, and antioxidant properties. They also aid digestion and help regulate blood sugar. Try adding ground cloves to tea, coffee, beef dishes, or baked goods.

Healing Spices by Bharat Aggarwal, PhD

Want to Learn More?

Both fresh and dried spices offer beneficial compounds. However, how you cook with them matters. Frying or grilling can reduce their antioxidant content, while microwave cooking, simmering, or stewing with spices can actually enhance their antioxidant levels.