14 Everyday herbs and spices that may help prevent cancer, diabetes, and heart disease
While many have been used in traditional medicine for centuries, modern science is now confirming their powerful healing potential. Whether you're sprinkling cinnamon on oats or stirring turmeric into curry, small amounts of these ingredients can go a long way. Here's a look at 14 of the healthiest spices and herbs worth adding to your diet.
Herbs and spices with benefits: 14 of the healthiest you should eat often
Black Peppercorns
Black pepper contains piperine, the compound responsible for its sharp flavour, and its potential
anti-cancer
properties.
Lab studies suggest piperine may help trigger apoptosis, a natural process that prompts damaged cells to self-destruct, potentially lowering the risk of certain cancers such as breast, prostate, lung, and ovarian. While human trials are still needed, the early findings are promising.
Cardamom
Used in Indian and Middle Eastern dishes, cardamom is rich in antioxidants that may support cardiovascular health. Some
studies
show it can help reduce blood pressure in people with metabolic syndrome and hypertension.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched
Seeking Alpha
Read More
Undo
Its benefits may also extend to digestion and blood sugar regulation, though further research is needed to establish clear effects.
Cayenne Pepper
Cayenne owes its heat to
capsaicin
, a plant compound that activates fat metabolism, potentially supporting weight management and heart health. Research suggests regular consumption of spicy foods may even be linked to a lower overall risk of death. Capsaicin may also help prevent blood clots, although people with acid reflux should use cayenne with caution.
Cinnamon
Cinnamon is a naturally sweet spice that can help reduce the need for added sugar in your diet. It's been shown to lower fasting blood sugar and insulin resistance in people with type 2
diabetes
. Additionally, consuming cinnamon daily may help reduce blood pressure over time by relaxing blood vessels and improving circulation.
Cloves
With their warm, aromatic profile, cloves are often used in both sweet and savoury recipes. They're a source of eugenol, a powerful
antioxidant
that may reduce oxidative stress and inflammation in the body.
Traditional medicine has long used cloves to help relieve pain and support joint health, and modern lab studies support these claims.
Coriander
Coriander seeds, often found in curries and stews, contain compounds like linalool and geranyl acetate. These have shown potential in protecting brain function and may reduce the risk of cognitive decline and conditions like Alzheimer's disease, although more human-based research is needed.
Garlic
Famous for both its culinary and medicinal properties, garlic has been shown to lower high blood pressure thanks to its sulphur-containing compounds. Some
studies
report effects comparable to low-dose medications. Garlic may also offer mild protection against infections like influenza by supporting immune function.
Ginger
Ginger is well known for its ability to ease nausea, including morning sickness and motion sickness.
It contains gingerols and shogaols—anti-inflammatory compounds that work similarly to ibuprofen in relieving pain. Ginger may also help reduce migraine symptoms, menstrual cramps, and arthritis-related discomfort.
Oregano
This fragrant herb is packed with antioxidants like carvacrol and thymol, both known for their antibacterial and antifungal effects. Oregano may help fight off infections, reduce inflammation, and even support heart health.
Some research also suggests it could have anti-cancer properties, though more evidence is needed.
Paprika
Paprika gets its vibrant red colour from carotenoids and also contains capsaicin, which has been shown to reduce inflammation and relieve pain. This spice may help soothe discomfort by interfering with pain signals sent to the brain and is often used in topical treatments for its analgesic effects.
Peppermint
Peppermint tea isn't just refreshing; it can also ease digestive discomfort. Research suggests that peppermint oil helps relax muscles in the gastrointestinal tract, making it particularly helpful for people with irritable bowel syndrome (IBS). Its scent may also enhance
mood
, reduce nausea, and sharpen focus.
Rosemary
A member of the mint family, rosemary is often used to flavour roasted vegetables and meats. Its aroma has been shown to boost alertness,
concentration
, and mood. In one study, nurses exposed to rosemary oil during long shifts reported feeling more awake and less fatigued.
Turmeric
Turmeric's golden colour comes from curcumin, a powerful anti-inflammatory compound. It's been studied for its potential in managing arthritis, type 2 diabetes, and other inflammatory conditions.
Though curcumin has low bioavailability on its own, combining it with black pepper can significantly enhance its absorption.
Za'atar
Za'atar is a Middle Eastern spice blend made from oregano, thyme, sesame seeds, and sumac. It's rich in polyphenols, which may help balance gut bacteria by encouraging beneficial strains and reducing harmful ones. Za'atar also shows promise in supporting liver health and reducing inflammation.
From antioxidant support to improved digestion and heart health, herbs and spices are some of the most accessible tools for enhancing both flavour and wellness. While more research is needed in some areas, adding a variety of these ingredients to your meals is a safe and delicious way to support your health naturally. As always, consult a healthcare provider if you're taking medications or planning to start any herbal supplements.
Also Read:
Eat these 8 foods for healthier hair, skin, and nails
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
15 minutes ago
- Time of India
Town in mourning: Kannur bids farewell to its ‘two-rupee doctor'
Kozhikode: Dr A K Rairu Gopal, 80, affectionately known as Kannur's 'two-rupee doctor' for his selfless medical service, passed away early Sunday at Manikkavu near Thana. He was battling age-related ailments. For over five decades, Gopal had stood as a beacon of compassion, charging just Rs 2 as consultation fee and offering free medicines to those who couldn't afford them. In an era of rising healthcare costs, he remained a lifeline for thousands of poor patients. The son of Dr A G Nambiar and A K Lakshmikutty Amma, Gopal began his practice at his home near the LIC office in Talap, where he treated patients for around three decades. Later, he continued his service at his residence 'Lakshmi' near Manikkavu. On average, he saw around 250 patients a day, with people often queuing up from dawn, including many from neighbouring districts. People from all walks of life sought his treatment. Gopal imbibed his zeal for selfless service from his father, who advised him: "If your aim is to make money, you can do any other job. But if you choose to become a doctor, do it to serve." by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Is this legal? Access all TV channels without a subscription! Techno Mag Learn More Undo Those words led him to keep his consultation fee nominal. Gopal is believed to have treated over 1.8 million patients in his over 50-year career. Thana resident M Shafeek, who knew him for years, recalled, "He was our beloved doctor - one of a kind. In the early years, he would start seeing patients as early as 5 am, to accommodate labourers, students, and others who had to leave early for work. His diagnosis was remarkably accurate, and he only recommended tests when absolutely necessary. The medicines he prescribed were also affordable." Even when Gopal revised his consultation fee after decades, it was raised only to Rs 10, but he never insisted on even that, ensuring his services remained accessible to all. He announced his retirement last year by pasting a handwritten message on his gate that his health was not allowing him to continue the practice. His wife P O Sakuntala, also a doctor, used to help him in his practice in the early years. He has two children, son Dr Balagopal and daughter Vidya. Chief minister Pinarayi Vijayan was among those who condoled Gopal's death, saying his willingness to serve by charging only Rs 2 as consultation fee for over half a century had brought great relief to poor patients. The funeral was held at Payyambalam in the afternoon. Get the latest lifestyle updates on Times of India, along with Friendship Day wishes , messages and quotes !
Time of India
29 minutes ago
- Time of India
No BMC drives in 50% dengue & malaria-prone zones of city
Bhopal: A noticeable disconnect exists between the health department and Bhopal Municipal Corporation (BMC), revealing that BMC recently has not been operating in numerous locations identified as vector-borne disease-prone zones. According to district malaria office (DMO) list, it recently highlighted 21 areas requiring swift vector control action across the city. These locations include slum settlements, residential colonies and at-risk neighbourhoods. However, going by BMC active areas, where vector control and penalty took place, an analysis reveals that BMC's official field vector control operations list includes merely 9 of these identified zones. BMC handles outdoor vector control, while the health department focus is more micro with survey and indoor vector control. Comparing DMO listed areas and BMC vector control intervention, findings reveal that 12 locations, constituting nearly 50% of the monitored sites where the health department documented vector cases, lack any BMC involvement or collaborative efforts. Senior officials from BMC's health department remained unresponsive when questioned about this matter. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Knee Pain Keeping You Up at Night? This Trick Could Help Instantly Read More Undo The non-covered areas comprise Sanjay Nagar, Koh-e-Fiza, Prempura, Kumharpura, Chataipura, Shabari/Nehru Nagar, Shankaracharya Nagar, Galla Mandi, Roshan Bagh, Purana Nagar (Slum Area), and a few rural areas, which are not within BMC limits. The evident disparity was supposed to be resolved. Bhopal mayor Malti Rai has convened at least two meetings where agency collaboration, particularly in health-sensitive locations for vector control were discussed. The meeting included health officials. While areas such as Rajiv Nagar, Gandhi Nagar and Ayodhya Nagar show coordinated presence of both departments, most locations remain unaddressed. Get the latest lifestyle updates on Times of India, along with Friendship Day wishes , messages and quotes !
Time of India
29 minutes ago
- Time of India
Food safety officials urge caution while storing meat
1 2 Hyderabad: Nearly a fortnight after food poisoning claimed the life of an RTC employee after consuming stale meat during Bonalu celebrations at at Vanasthalipuram, a member of his family still continues to be under treatment. However, nine others from the same family, including four children, have recovered. According to health and food safety officials, the family consumed boti (goat intestines) that was stored in a refrigerator for over three days. Officials suspect the meat was not cleaned properly and might have contained faecal matter, which led to bacterial contamination, particularly 'Escherichia coli' (E coli). "There is a high demand for meat during Bonalu, and people store a lot of leftover meat. U by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Why Seniors Are Snapping Up This TV Box, We Explain! Techno Mag Learn More Undo sually, at that time, meat is not cleaned properly before cooking," an official from DMHO, Rangareddy said. "In this case, cross-contamination and unhygienic handling is suspected to have caused the food to become unsafe," he added. While leftover food was already discarded before samples could be collected, officials were awaiting lab results from stool and blood samples to confirm source of contamination. You Can Also Check: Hyderabad AQI | Weather in Hyderabad | Bank Holidays in Hyderabad | Public Holidays in Hyderabad GHMC food safety officer B Laxmikanth stressed the importance of proper meat storage. "If meat is cleaned thoroughly and stored under freezing conditions, it can last longer, like we do with green peas, sweet corn, and others," he said. "But storing raw or cooked meat in a regular fridge and consuming it after several days increases the risk of contamination. Bacteria multiply rapidly in improperly refrigerated meat for a long time," he added. Laxmikanth said while reheating food could kill some bacteria, it might not be effective for large meat pieces. "Only outer layers heat up, while the inside near the bone might harbour bacteria. This is why meat and meat products should be consumed as soon as possible." Get the latest lifestyle updates on Times of India, along with Friendship Day wishes , messages and quotes !
