Herbs and spices are the secret weapon of healthy cooking. As well as flavour, they bring a concentrated dose of antioxidant and anti-inflammatory plant compounds, and science is increasingly interested in what they can do for our wellbeing.
Why herbs and spices matter
Flavour without the extras Herbs and spices reduce the need for added salt, sugar and fat to make a meal delicious. Cutting back on salt is one of the simplest ways to support healthy blood pressure.
Antioxidants Gram for gram, many dried herbs and spices, such as cloves, cinnamon, oregano, turmeric and rosemary, are among the most antioxidant-rich foods there are, helping protect your cells from oxidative stress.
Digestion Many herbs and spices, such as ginger, fennel, peppermint and cumin, have a long traditional use for settling the stomach, and ginger and peppermint are backed by research.
Anti-inflammatory compounds Turmeric, ginger, cinnamon and rosemary contain compounds being studied for easing inflammation, with some promising human research on ginger and curcumin for joint pain.
Natural antimicrobials in the kitchen Garlic, oregano, thyme and cinnamon contain compounds that inhibit bacteria in lab tests, which is partly why spices have been used to help preserve food for centuries. They are not a substitute for antibiotics: if your doctor prescribes antibiotics, take them as directed.
Pleasure and wellbeing The aroma of fresh herbs delights the senses, and if you grow your own, you also get fresh air, gentle exercise and the joy of picking straight from the garden.
A note on “alkalising” and “detoxing” Your body tightly controls its own pH and your liver and kidneys handle detoxification, so enjoy herbs for their genuine benefits rather than these claims.
Ways to enjoy them
Add them to juices, raw dishes and cooking; infuse them as teas; or use them in homemade oils, vinegars and rubs.
Use herbal medicines wisely Concentrated herbal supplements and remedies can be powerful and can interact with medications. Some herbs, such as comfrey, are not safe to take by mouth. Always check with your GP, pharmacist or a qualified herbalist, especially if you are pregnant, breastfeeding or taking medication.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
