10 Delicious Herbs and Spices with Science-Backed Health Benefits

Herbs and spices have been prized for ages for both their culinary appeal and therapeutic qualities. Contemporary studies have uncovered evidence supporting a wide range of health advantages.

This piece summarizes 10 flavorful herbs and spices from across the globe and outlines how they might support your wellbeing. Each claimed benefit is supported by scientific research.

1. Cinnamon

Cinnamon is a widely used spice in many dishes and baked treats. It is abundant in antioxidants and other beneficial constituents. The molecule cinnamaldehyde accounts for much of cinnamon’s medicinal actions.

Research indicates that cinnamon may help shield against cardiovascular disease and lessen inflammation. Its strong antioxidant activity  combats inflammation and has been shown to reduce cholesterol and triglyceride levels  in the bloodstream.

A 2020 trial  reported that cinnamon can markedly raise antioxidant concentrations in blood while lowering inflammatory markers like C-reactive protein.

An earlier 2015 investigation  validated cinnamon’s potent anti-inflammatory effects and suggested it could be useful for treating age-related inflammatory disorders.

Cinnamon is also widely recognized for its blood-sugar-lowering actions.

It can reduce blood glucose through mechanisms such as slowing carbohydrate breakdown  in the gut and enhancing insulin sensitivity . Trials have additionally shown that cinnamon can decrease fasting blood glucose  in individuals with type 2 diabetes.

The advised intake is 1 to 6 grams, roughly 0.5 to 2 teaspoons of cinnamon per day .

Read more about the numerous health advantages of cinnamon.

Bottom line

Evidence suggests cinnamon may aid blood sugar control, guard against heart disease, and reduce inflammation.

2. Sage

Sage derives its name from the Latin Salvere, meaning “to save.”

It enjoyed a reputation for healing in the Middle Ages and was even employed as a preventive measure against the plague.

Early research suggests sage may be able to enhance cognitive performance and memory , both in healthy individuals and in people with Alzheimer’s disease. Nonetheless, additional studies are necessary.

Alzheimer’s is linked to a reduction in acetylcholine, a key brain neurotransmitter. Sage inhibits acetylcholine breakdown . Researchers emphasize that further investigation is warranted.

Bottom line

There is encouraging evidence that sage extracts can boost cognition and memory function, particularly in those with Alzheimer’s disease.

3. Peppermint

Peppermint has a long-standing role in traditional medicine and aromatherapy. Like many herbs, its essential oil contains the active compounds responsible for its effects.

A 2024 study reported that peppermint oil can aid pain control in irritable bowel syndrome (IBS). A 2022 trial  also found peppermint oil outperformed placebo for IBS treatment, although researchers called for further research.

It likely works by relaxing smooth muscle in the colon, easing pain associated with bowel movements. It also helps to reduce abdominal bloating , a common digestive complaint.

Some studies indicate peppermint aromatherapy can help counteract nausea.

Bottom line

Peppermint essential oil may ease pain for people with IBS and can have strong anti-nausea effects when inhaled.

Discuss use of this oil with your physician if you’re considering it as part of IBS management.

4. Turmeric and Curcumin

Turmeric is the spice that lends curry its vibrant yellow hue.

It contains multiple medicinal compounds, the most notable being curcumin .

Curcumin is an exceptionally potent antioxidant, combating oxidative injury and enhancing the body’s own antioxidant defenses.

This matters because oxidative damage is believed to underlie aging and many diseases.

Curcumin is also a powerful anti-inflammatory , to the extent that it may rival some anti-inflammatory medications.

Given that chronic, low-grade inflammation is central to most chronic Western illnesses, it’s not surprising curcumin is associated with many health benefits.

Studies (linked below) indicate it may:

• enhance short-term memory 
• help combat Alzheimer’s disease 
• lower heart disease risk 
• alleviate arthritis symptoms 

Read more about the remarkable health effects of turmeric/curcumin.

Bottom line

Research shows curcumin, turmeric’s active component, may offer substantial benefits across many health areas, including arthritis relief, cardiovascular protection, and cognitive support.

5. Holy Basil

In India, holy basil is revered as a sacred plant and should not be conflated with common or Thai basil.

A 2024 study identified eugenol, present in holy basil essential oil, as potentially beneficial for treating hypertension. That research also found holy basil oils and phytochemicals exhibited antimicrobial effects against numerous Gram-negative and Gram-positive bacteria, yeast, and molds.

Another 2024 paper reported that holy basil extracts may:

• bolster antioxidant defenses and immune response
• decrease blood glucose and LDL cholesterol
• lessen inflammation
• improve blood pressure

Bottom line

Holy basil seems to enhance immune function, lower blood sugar, and hinder growth of bacteria, yeasts, and molds.

6. Cayenne Pepper

Cayenne pepper is a variety of chili used to add heat to recipes.

Its active compound, capsaicin, has been shown to suppress appetite and increase fat oxidation  in several studies.

Because of these effects, capsaicin is frequently included in commercial weight-loss formulations.

A 2022 review  also suggested capsaicin may offer protection against certain cancers, although additional research is required to fully understand its anticancer capacity.

Bottom line

Cayenne is rich in capsaicin, which can curb appetite and boost fat burning. Recent research has also noted potential anti-cancer properties.

7. Ginger

Ginger is a commonly used spice in various traditional medicine systems.

Consistent evidence shows that 1 to 1.5 grams of ginger can effectively relieve nausea .

This includes nausea from morning sickness, chemotherapy, and motion sickness .

A 2022 study  also reported that ginger has multiple biological activities, including antioxidant and anti-inflammatory effects, and that ginger compounds may help mitigate symptoms of inflammatory conditions such as lupus, rheumatoid arthritis, and psoriasis.

A 2023 animal study found that ginger’s anti-inflammatory and bioactive constituents benefited osteoarthritis in mice, though human trials are needed to confirm these findings.

Bottom line

About 1 gram of ginger seems effective for many forms of nausea. It also offers anti-inflammatory benefits and may ease inflammatory pain.

Pregnant individuals or those receiving chemotherapy should consult their physician before using ginger for nausea relief.

8. Fenugreek

Fenugreek has a long-standing role in Ayurvedic medicine, traditionally used to boost libido and masculine vigor.

Although its effects on testosterone are mixed, a 2024 study  found fenugreek can lower blood glucose by acting on various molecules, receptors, and membranes.

The research also indicated fenugreek may decrease oxidative stress and lipoprotein levels, factors that contribute to its antidiabetic effects.

Bottom line

Fenugreek has demonstrated the ability to improve insulin sensitivity, resulting in notable reductions in blood glucose.

9. Rosemary

Rosemary’s primary active compound is rosmarinic acid. This molecule has been shown to dampen allergic reactions and nasal congestion.

A 2020 in vitro study  of rosmarinic acid found a broad spectrum of pharmacological actions, including:

• antioxidant (protecting cells from free radical damage)
• anti-apoptotic (preventing cell death)
• anti-tumorigenic (inhibiting tumor development)
• anti-inflammatory (reducing bodily inflammation)

A 2022 study  in rodents showed rosmarinic acid might alleviate allergic symptoms in animals exposed to PM2.5 particulates (fine particles from pollution). Human studies are needed to verify this effect.

Bottom line

Rosmarinic acid in rosemary exhibits anti-inflammatory and antioxidant activities and may help reduce allergy symptoms.

10. Garlic

Historically, garlic has been used primarily for its medicinal value.

Many of garlic’s effects are attributed to allicin, the compound responsible for its distinctive odor.

A 2014 trial  suggested garlic’s antimicrobial and antiviral properties may help prevent the common cold. Participants who took garlic for 12 weeks had fewer colds than those who took a placebo.

A more recent 2020 study  reported that garlic and its active constituents have notable antiviral effects and could be used to help prevent viral infections.

There is also evidence that garlic can benefit cardiovascular health. A 2016 review found garlic supplements lowered blood pressure by 7–16 mm Hg systolic and 5–9 mm Hg diastolic, with the strongest effects seen in studies using aged garlic extract.

Researchers concluded garlic supplementation may offer cardiovascular protection by reducing risk factors like hypertension, total cholesterol, and markers associated with atherosclerosis.

More research is necessary to further evaluate garlic’s heart health effects.

Read more about the health benefits of garlic.