Use antioxidant-rich herbs and spices to boost your daily meals and your health

Kiran Campbell, RDN - Registered Dietitian Nutritionist

If you want natural ways to boost your health, look to the powerful benefits of antioxidant-rich herbs and spices. Discover why they deserve a place in your kitchen and easy, delicious ways to incorporate them into your meals.

Antioxidant-rich herbs and spices for better health and healing!

For centuries, cultures worldwide have used antioxidant-rich herbs and spices for flavor, healing, and traditional medicine. Modern science is catching up today, with studies showing herbs and spices' potential role in preventing chronic diseases like cancer and heart disease. Researchers believe herbs and spices may lower blood pressure, alter the gut microbiome, protect cellular structures, and even slow or stop tumor growth.

Loading your meals with antioxidant-rich herbs and spices is one of the simplest ways to boost your health, add delicious flavor to your food, and cut back on sodium — all without sacrificing taste. Researchers have explored more than 180 spice compounds for their health benefits.

Measuring antioxidant power with ORAC

You might wonder how scientists measure the antioxidant power of foods, herbs, and spices. One common method is ORAC, which stands for Oxygen Radical Absorbance Capacity.

ORAC measures how well a substance can neutralize free radicals — unstable molecules that can cause damage to your cells. The higher the ORAC value, the greater the antioxidant potential.

Below, discover some of the most well-studied antioxidant-rich herbs and spices, including simple tips for adding them to your daily meals.

Herbs and spices rich in the highest antioxidants

Turmeric

Turmeric is one of the most extensively studied spices. It gets its yellow color from curcumin, a phytochemical being studied for its anti-cancer potential. However, its anti-inflammatory and antioxidant properties may also benefit your heart, liver, and neurodegenerative diseases like Parkinson's and Alzheimer's dementia.

Bonus: Consuming turmeric with a small amount of fat and black pepper can significantly increase its absorption!

Tips for using turmeric:

Add a pinch to rice, quinoa, or other grains.
Stir into scrambled eggs or tofu scrambles.
Toss with roasted vegetables for extra flavor and color.

Garlic

Technically a vegetable, garlic is often considered a spice used to flavor foods. Garlic is abundant in sulfur-containing compounds that are thought to be highly active in the body. Research on garlic shows that its bioactive components may help lower cholesterol, support heart health, and even protect against certain cancers, such as stomach and colon cancer.

Tips for using garlic:

Sprinkle garlic powder on veggies before roasting.
Add extra minced garlic to soups, stir-fries, and sauces.
Sauté garlic with olive oil and herbs for a simple pasta topping.

Black pepper

Black pepper, probably the most popular spice in the world, contains a substance called "piperine" that provides its bold flavor. In cell studies, piperine acts as an anti-inflammatory and an antioxidant. Research suggests that combining active components in black pepper and cardamom may work as active agents in preventing cancer cell growth. This is one example of how scientists consider ways spices can be combined for health benefits.

Tips for using black pepper:

Add freshly ground pepper to salads, soups, and sauces.
Rub onto meats, poultry, or fish before cooking.
Sprinkle into mashed potatoes or grain bowls for extra flavor without extra salt.

Allspice

The English named allspice, thinking it featured cinnamon, clove, and nutmeg combined. It is a myth that allspice is a combination of spices. Instead, it comes from the dried, unripe berries of the Pimenta dioica tree. It contains at least five potential compounds that may contribute to health promotion.

Tips for using allspice:

Add to barbecue sauces or marinades.
Brew into spiced teas.
Sprinkle a dash onto roasted vegetables like carrots, squash, or beets.

Cinnamon

Cinnamon is a sweet, antioxidant-rich spice obtained from the bark of evergreen trees. It is well known for its high antioxidant content and has been studied for potential blood sugar-lowering effects in people with diabetes.

Tips for using cinnamon:

Sprinkle on oatmeal, yogurt, or smoothies.
Add to baked fruits like apples or pears.
Stir into coffee or tea for a cozy flavor boost.

Oregano

Oregano isn't just for Italian dishes. It's packed with phenolic acids and flavonoids, two antioxidants linked to reduced oxidative stress and better immune function. In lab studies, oregano extracts showed antioxidant and antiproliferative effects, including the ability to inhibit the growth of breast, liver, and colon cancer cells.

Tips for using oregano:

Sprinkle dried oregano onto pizza, salads, or roasted vegetables.
Mix into marinades for chicken, fish, or tofu.
Blend into homemade vinaigrettes or herb sauces.

Cloves

Cloves are among the highest-ranked spices for antioxidant content, thanks to eugenol, a compound that gives cloves their intense aroma and flavor. The high eugenol content and other plant compounds, like phenolic acids and flavonoids, help cloves neutralize free radicals and fight oxidative stress. Cloves also contain small amounts of essential nutrients like manganese, vitamin C, and fiber, adding to their overall health benefits.

Tips for using cloves:

Add ground cloves to baked goods, like muffins and quick breads.
Simmer whole cloves in soups, stews, or mulled cider.
Use a pinch of ground cloves in spice blends for meats or roasted veggies.

Tips for maximizing the benefits of antioxidant-rich herbs and spices

Use them often: Add herbs and spices to meals regularly to build up their potential health benefits over time.
Pair with healthy fats : Some compounds, like curcumin in turmeric, are fat-soluble, meaning they're better absorbed when eaten with a small amount of oil or fat.
Combine for synergy: Certain spices, like turmeric and black pepper, work better together. Piperine in black pepper can boost the absorption of curcumin by up to 2,000%.
Store them properly: Keep dried herbs and spices in a cool, dark place and aim to replace them every 6–12 months for maximum potency.
Chop fresh right before use: Crushing or chopping fresh herbs just before adding them to your meal helps release more of their beneficial plant compounds.
Start small: If you're new to using certain spices, start with a pinch and adjust to taste as you get used to new flavors.

Use antioxidant-rich herbs and spices to boost your daily meals and your health

Antioxidant-rich herbs and spices for better health and healing!

Measuring antioxidant power with ORAC