The 11 Healthiest Herbs & Spices You Can Eat

 Turn to your spice rack (or, if you have a green thumb, your windowsill) to level up your homemade meals and support your health. Herbs and spices are not just flavor enhancers that can transform your dishes from bland to delectable; they're also nutritional powerhouses that offer a range of health benefits.

From boosting immunity and aiding digestion to reducing inflammation and improving heart health, these flavorful ingredients are worth having in your fridge and pantry. In fact, a 2023 study in Food Quality and Preference suggests that they can help you reduce your sodium intake by enhancing your meal's inherent saltiness. "Experimenting with different herb or spice combinations is a great way to reduce added sodium in the diet without sacrificing flavor," says Annette Snyder, MS, RD, CSOWM, LD, a dietitian with Top Nutrition Coaching.

Also, "Many herbs and spices contain compounds that act as medicine," says Tami Best, MS, RDN, IFNCP, a functional and integrative dietitian with Top Nutrition Coaching.  

Turmeric

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Golden lattes may have popularized turmeric in recent years, but this ancient spice has been used for centuries — it dates back to at least 500 BCE! — due to its medicinal properties. Turmeric's main active compound, curcumin, helps reduce inflammation and is linked to a decreased risk of cancer, heart disease, type 2 diabetes, and neurological degenerative conditions, per a 2023 study in the International Journal of Molecular Sciences.

Cooking with turmeric is incredibly easy since the spice's flavor profile isn't too strong and is very versatile. You can add turmeric to marinades, use it in a dry rub, or try it in golden milk, which is one of Best's favorite ways to use the spice. "Many golden milk latte recipes also use [some of] my favorite other spices, such as cinnamon and ginger," Best says.

Pro tip: Always pair turmeric with some black pepper or a source of healthy fat to boost the curcumin's absorption. 

Cayenne

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You might've heard that spicy food boosts the metabolism and might even aid weight loss. While the research isn't conclusive, there's some promising evidence in favor of capsaicin for fat loss. Capsaicin is the main active compound in cayenne that gives it its kick, and it's also responsible for the spice's purported health benefits. 

A 2022 review of studies published in the journal Pharmaceuticals states that capsaicin may suppress appetite in the short term. Capsaicin may also improve the gut microbiome by promoting the growth of "anti-obesity" bacteria.

Grab a bottle of cayenne whenever you want to add a little kick to a dish. You can add a few dashes to over-easy eggs, salsa, seafood, meats, and even popcorn. To make a stellar marinade, try mixing garlic, lemon juice, honey, soy sauce, and olive oil with some cayenne and slather it over chicken for a spicy supper that'll satisfy.  

Holy Basil

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Unlike regular basil, which is sweet and complements mozzarella and tomato in Caprese salads, holy basil is peppery and a tad spicy. It makes a cameo appearance in many Asian dishes. Holy basil also acts as an adaptogen, or "natural substances that help your body adjust to stress and promote balance within the body and mind," Best says. 

A 2022 study in Frontiers in Nutrition found that taking holy basil extract for two months helped improve participants' stress and sleep quality. However, it's worth noting that extracts are usually more potent than the actual plant itself, and more research needs to be done before making any conclusions about holy basil as a stress or sleep aid.

Still, holy basil makes a wonderful tea and can be steeped with honey for a bit of a sweeter taste, Best says. You can also toss it into stir-fries and savory noodle dishes.

Ginger

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Sure, it makes for a great stomach-soothing tea, but ginger can also be grated into smoothies and soups for a zingy flavor. "Ginger contains a wide variety of potent compounds like gingerol that can stimulate gastric emptying and promote normal movement of stool through the bowel," Snyder says. 

A 2019 study in Foods found that ginger's antioxidant and anti-inflammatory properties protect against oxidative stress. According to the study, dried and stir-fried ginger are higher in antioxidants than fresh ginger, so you'll want to prioritize including this aromatic spice in cooked dishes.

Cinnamon

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Don't sleep on cinnamon only until the holiday season rolls around — this warm spice's benefits will convince you to sprinkle it all year round. Aside from having anti-inflammatory and antioxidant effects, cinnamon seems to help control blood sugar levels. 

"Cinnamon helps the liver metabolize glucose and may help reduce the need for synthetic insulin use in individuals with type 2 diabetes," Best says. One 2009 study in the Journal of Medicinal Food shows that cinnamon may also help increase insulin sensitivity and slow down glucose intolerance after a poor night's sleep, which is usually when blood sugar levels shoot up.  

"Cinnamon also seems to improve how the brain uses insulin, which may help with certain neurological degenerative conditions such as Alzheimer's disease by controlling high blood glucose levels in the brain," Best says.

For natural sweetness, try sprinkling cinnamon into overnight oats, applesauce, and yogurt parfaits. 

Oregano

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You're probably doing your body a disservice if the only time you reach for the oregano is on pizza night. The main components of oregano oil—carvacrol and thymol—have been observed to help prevent certain viruses from taking hold in the body's cells, offering some immune system support, Snyder says, citing a 2020 Journal of Virology study. 

Fresh oregano is more fragrant than its dried counterpart and makes a delicious addition to salads, marinades, grilled dishes, and savory baked goods (hello, homemade focaccia).

Black Pepper

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Not only does black pepper help your body better absorb certain antioxidants, such as curcumin in turmeric, but the ubiquitous spice also holds its own. The active compound in black pepper, piperine, is associated with helping treat age-related neurological disorders and brain aging, according to a 2023 report in Aging and Disease.

You probably already have black pepper in a little shaker on your kitchen table for easy use, but there are many other ways to use the spice to elevate meals and even desserts' flavor profiles. For example, you can try sprinkling a bit of black pepper into fruit salads for a surprising kick or using it as a garnish on homemade baked goods.

Rosemary

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Toss a few rosemary sprigs into a pan while searing steak or chicken to help infuse the meat with a finger-licking herby flavor. If you're on a plant-based diet, rosemary is an excellent addition to sauteed veggies and tofu. 

Snyder says that this herb offers major flavor and protective plant chemicals like antioxidants. Polyphenols, a type of antioxidant in rosemary, help reduce inflammation by slowing down cytokines, which control the body's inflammation response, according to a 2020 Iranian Journal of Basic Medical Sciences study. 

Mint

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Nothing perks you up like a whiff of peppermint. Findings from a 2020 meta-review of controlled clinical trials published in Clinical and Translational Science show that peppermint oil helps relieve symptoms of irritable bowel syndrome (IBS) after taking it for 12 weeks. "The compound menthol in peppermint oil is thought to help by relaxing muscles in the digestive tract," Snyder says.

If you struggle with bloating and gas, consider making peppermint tea part of your weekly or daily nighttime routine. And during the day, you can easily make an iced version. "I love freshly crushed mint stirred into lemonade and sparkling water in the summer—so refreshing," Snyder says. 

Sage

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It turns out the cliche, "You are what you eat," might just apply to this cognition-supporting herb. Sage has been linked to improving memory, notably immediate word recall, in a small 2003 study in Pharmacology, Biochemistry, and Behavior. Sage extract was also observed to help improve brain function in people with mild to moderate Alzheimer's disease in a 2003 Journal of Clinical Pharmacy and Therapeutics.

There are many ways to incorporate sage into your meal plans. Its earthy, peppery flavor works well in seared chicken and steaks, pasta dishes, roasted veggies, and even soups. You can also use it to infuse flavor into brown butter as a garnish.

Garlic

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Don't let garlic's distinct odor prevent you from loading up on this powerful plant food. Many of its health benefits can be attributed to its smelly organosulfur compounds. A 2019 study in Trends in Food Science & Technology suggests that garlic has antiviral properties that can help support immunity. "The sulfur compounds in garlic help improve immunity by stimulating microbe-fighting neutrophils, or white blood cells," Snyder says. 

When garlic is crushed, it releases the sulfur compound allicin, which is linked to immune-supportive benefits. So next time you're cooking pasta or stir-fry, try sauteeing some crushed garlic and adding it to the mix. "Garlic can also be used to season eggs or avocado toast in the morning, as a flavor enhancer for salad dressings at lunch, and incorporated into glazes and rubs to use on protein-rich foods at dinner," Best says.

The 10 Healthiest Whole Grains You Can Eat

 Whole grains are a foundational staple of healthy diets. Not only are they a good source of essential nutrients like B vitamins, selenium, magnesium, protein, and fiber, but they also provide hundreds of bioactive compounds that are linked to numerous health benefits. Incorporating a variety of whole grains into your meals and snacks can enhance your overall well-being and reduce the risk of chronic conditions including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome, and certain cancers.

Due to their fiber and protein counts, whole grains are also more filling than comparable calories from refined grains, so they may help you achieve a healthier weight. The fiber also acts like a prebiotic to help improve your gut microbiome. The public health recommendations are that at least half of your total grain servings every day should come from whole grains. Unfortunately, most Americans don't get enough whole grains in their diet.

Let's delve into the 10 healthiest whole grains you can eat, according to science. After getting to know more about their nutritional profiles and health benefits, you'll be ready to include these grains in your daily diet.

Oats

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Decades of research have highlighted the numerous health benefits of oats. Oats are packed with soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They're also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds including phenolic acids, sterols, and avenanthramides. Eating oats improves gut health, and helps reduce the risk of heart disease, certain types of cancer, and dermatitis. Oats also help keep you satisfied, thanks to their fiber content. 

Quinoa

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Quinoa is a special whole grain in that it's a complete protein, which means it provides all nine essential amino acids and is classified as a gluten-free food. It's also rich in fiber, vitamins, and minerals, such as magnesium and iron. Quinoa is an ancient grain known as "mother grain" by the Incas and is considered a sacred plant that contributes various medicinal properties. Studies show that it can help prevent different chronic diseases such as diabetes, obesity, anemia, and celiac disease. The health benefits are thought to stem from the many bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins, and phenolic compounds, according to research published in the journal Antioxidants.

Brown Rice

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The whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds.  Some of the key minerals in brown rice include magnesium, phosphorus, and selenium. The slower-to-digest brown rice is more filling than refined carbs. One study published in Applied Physiology, Nutrition, and Metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it a great option for those who are intolerant to wheat or gluten.

Barley

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Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow digestion, to help you feel fuller longer. It also helps lower harmful, LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Many countries in the world, including the United States, allow a health claim on barley and barley-containing products for the cholesterol-lowering capabilities of beta-glucan from oats and barley, according to research published in the journal Nutrients. Barley also provides important nutrients like B vitamins, iron, and potassium. 

Buckwheat

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Despite its name, buckwheat is not a wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains numerous phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation.

Whole Wheat

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Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ, and the starchy endosperm. Regular consumption of whole wheat products has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the wheat kernel's outer bran layer. One study published in the journal Molecules reported that the antioxidants in the bran may help temper inflammation, prevent heart disease, and lower the incidence of colon cancer.

Millet

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Millet is a gluten-free whole grain rich in fiber, protein, vitamins, and minerals. It's particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption has been associated with improved digestion and reduced risk certain types of cancer. A review article published in the journal Cureus systematically investigated the health advantages of millets. The researchers noted that the fiber in millet, and other bioactive compounds provide anti-cancer effects. The fiber in millet also acts as a prebiotic and it helps slow down the rate of digestion and moderates blood sugar and insulin levels.

Amaranth

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Amaranth is a sustainable, ancient grain that's considered a pseudo-cereal crop. The crop dates back to the Aztecs, Mayans, and Incas in the 16th Century, where it was not only used as food but also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron, and selenium. Plus, it's gluten-free and rich in beneficial phytonutrients that have antioxidant and anti-inflammatory properties, contributing to its potential health benefits. A review study published in the journal Foods indicated that amaranth phytonutrients provide anti-inflammatory, anti-cancer, and neuroprotective benefits. It also has antimicrobial, antiviral, and the ability to help maintain stable blood sugar and lipid levels. 

Triticale

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Triticale is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It provides protein, fiber, B vitamins, magnesium, potassium, and iron. It is also rich in antioxidant bioactive compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Triticale contains polyphenols, according to s review paper published in Food Chemistry.

Sorghum

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Sorghum originated in Africa around 800 B.C. but has been becoming increasingly popular in other areas of the world as a sustainable grain with myriad health benefits. Sorghum provides 12 essential nutrients—more than corn, wheat, oats, rice, and quinoa. Sorghum is gluten-free and rich in antioxidant phytochemicals. It has been linked to improved heart health, better blood sugar control, and reduced inflammation. One study published in Molecular Nutrition Food Research found that sorghum increased GLP-1 hormone to help subjects feel fuller for longer.

Incorporating a variety of whole grains into your diet can significantly contribute to your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits supported by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while reaping the numerous health rewards they provide.