Herbs & Spices

Enrich your meals with herbs and spices to improve the taste of your dishes and boost your food’s health properties. All herbs and spices are highly nutritious, packed with antioxidants and have anti-inflammatory anti-bacterial properties. Some are known to have other beneficial health effects (see list below).

Stock up on the spices listed below and then add them to your meals. You can even add them directly to your plate, whether they are fresh or dried, even after your food is already cooked.

Oregano strengthens the immune system helping us recover from illnesses faster. It aids good digestion and it helps increase our energy levels, making us feel rejuvenated and boosts our metabolism. Add it to zucchini, broccoli, Brussels sprouts, cauliflower, eggplant, green beans, potatoes, tomatoes, salads, sandwiches and tortilla wraps.

1 tablespoon fresh oregano 1 teaspoon dry oregano
+ 1g fiber
+ 3% Calcium
+ 6% Iron
+ 8% Vitamin K
+ 2% Calcium
+ 2% Iron

Tarragon improves insulin sensitivity by lowering glucose levels in the blood. It helps reduce water retention and helps with menstrual cramps. Add it to tomatoes, beets, broccoli, cucumbers, eggs, chicken, fish, sauces and soups.

1 tablespoon fresh tarragon 1 teaspoon dry tarragon
+ 2% Vitamin A
+ + 2% Vitamin C
+ 1% Calcium
+ 1% Iron

Basil helps reduce stress levels and fight depression. It has anti-inflammatory, anti-bacterial and anti-aging properties. Add it to radishes, spinach, tomatoes, zucchini, beets, broccoli, carrots, cauliflower, corn, cucumbers, eggplant, green beans, peas, potatoes, pumpkin, salads and pesto.

2 tablespoons fresh basil 1 teaspoon dry basil
+ 30% Vitamin K
+ 6% Vitamin A
+ 11% Vitamin K
+ 1% Calcium
+ 1% Iron

Rosemary improves concentration which is particularly useful if you are learning a new skill or studying for an exam. It will also prevents brain aging and cognitive decline. Add it to broccoli, Brussels sprouts, carrots, cucumbers, green beans, pumpkin, corn, potatoes, soups and stews, cheese and cream cheese, pork steaks, chicken and fish.

1 tablespoon fresh rosemary 1 teaspoon dry rosemary
+ 1% Vitamin A
+ 1% Vitamin C
+1% Iron
+ 1% Calcium
+ 2% Iron

Thyme decontaminates food which allows it to go through the digestive system faster. It prevents bloating reducing gas production in the stomach. It also has mood-boosting effects. Add it to tomatoes, green beans, leeks, spinach, zucchini, potatoes, mushrooms, fish sauces, soups, poultry, eggs and lamb.

1 tablespoon fresh thyme 1 teaspoon dry thyme
+ 12% Vitamin C
+ 2% Calcium
+ 5% Iron
+ 21% Vitamin K
+ 2% Calcium
+ 7% Iron

Mint soothes the stomach in case of indigestion and it helps to ease IBS (irritable bowel syndrome) symptoms. It also helps stimulate digestive enzymes making nutrients in our food more available to us. Mint may also improve brain function and mental alertness. Add it to cabbage, cauliflower, cucumbers, eggplant, peas, radishes, tomatoes, soups, curry, fruit and yogurt.

2 tablespoons fresh mint 1 teaspoon dry mint
+ 9% Vitamin A
+ 2% Calcium
+ 7% Iron
+ 1% Calcium
+ 2% Iron

Coriander lowers bad cholesterol and helps lower blood sugar levels. It’s a rich source of calcium so it also protects bone health. Coriander is an antiseptic and antifungal herb and it has special benefits for a healthy skin. Due to its high antioxidant content it may even prevent skin aging and the formation of wrinkles. Add it to lentils, peas, apples, beets, cabbage, carrots, cauliflower, cucumbers, mushrooms, pumpkins, zucchini, salads, pastas, chutney, eggs and all types of meat.

1 tsp ground coriander seeds
+ 1g fiber
+ 1% Calcium
+ 2% Iron

Parsley support bone and eye health, boosts immune system and has antibacterial antioxidant properties. Add it to peas, cucumbers, zucchini, cauliflower, ground chicken or pork, eggs, quinoa, rice, pesto, soups and salads.

1 tablespoon fresh parsley 1 teaspoon dry parsley
+ 80% Vitamin K
+ 6% Vitamin A
+ 8% Vitamin C
+ 8% Vitamin K
+ 1% Calcium
+ 3% Iron

Dill promotes digestion and prevents excess gas and bloating. Improves sleep quality and maintains bone health. Add it to cucumbers, radishes, carrots, tomatoes, potatoes, salmon, yogurt-based sauces, salads and soups.

1 tablespoon fresh dill 1 teaspoon dry dill
+ 14% Vitamin A
+ 12% Vitamin C
+ 6% Manganese
+ 2% Calcium
+ 3% Iron

Turmeric fights and prevents cancer, improves brain function, lowers risk of heart and Alzheimer's diseases, fights depression and helps with post-workout recovery and muscle repair. It must be paired with black pepper to activate it. Add it to chickpeas, rice, cauliflower, tofu, curry, smoothies and even coffee.

1 teaspoon turmeric powder
+ 2% Vitamin B6
+ 8% Manganese
+ 5% Iron

Ginger reduces muscle pain and soreness, stimulates digestion, drastically lowers blood sugar levels and helps with menstrual cramps and nausea. It also improves brain function and helps to protect against Alzheimer's disease. Add it to broccoli, cabbage, carrots, cauliflower, eggplant, potatoes, pumpkin, spinach, rice, soups and salads, smoothies and teas.

1oz (30g) fresh ginger 1 teaspoon powder
+ 1g fiber
+ 1g protein
+ 2% Vitamin C
+ 2% Vitamin E
+ 23% Manganese

Cumin is rich in iron so if you are looking for an easy way to supplement your diet, it’s a good one. One teaspoon of ground cumin contains 1.4 mg of iron (18% daily needs). Some studies suggest that it may aid in weight loss and body fat % reduction. It aids digestion, lowers bad cholesterol and controls blood sugar levels. It is also antistress and has memory enhancing properties. Add it to beans, beets, carrots, mushrooms, pumpkins, soups, sauces and meat.

1 teaspoon ground cumin
+ 2% Calcium
+ 7% Iron
+ 3% Manganese

Black Pepper boosts nutrient absorption, helps with digestion and prevents diarrhea. It lowers bad cholesterol and helps stabilize blood sugar levels. It also improves overall gut health and reduces appetite. Add it to literally anything.

1 teaspoon ground black pepper
+ 6% Manganese
+ 1% Calcium
+ 3% Iron

Red Pepper Flakes boost metabolism and help suppress appetite. They fortify our immune system, bolster heart health and help lower blood pressure. Add them to green beans, broccoli, mushrooms, spinach, potatoes, tomatoes, zucchini.

1 tablespoon dry flakes
+ 1g protein
+ 1g fiber
+ 50% Vitamin A

Paprika helps protect our daretable1s against damage, can potentially improve our eyesight and heart health. It is also a stimulant so it can be used to treat tiredness, lethargy, and depression. Add it to literally anything.

1 teaspoon ground paprika
+ 1g fiber
+ 20% Vitamin A
+ 3% Iron

Cayenne Pepper aids digestion, reduces appetite and curbs cravings. It helps alleviate joint, muscle and nerve pain. Cayenne pepper also improves blood pressure and circulation. Add it to beans, lentils, rice, quinoa, onions, potatoes, tomatoes and tomato paste, cheese, eggs and chicken.

1 teaspoon cayenne powder
+ 1g fiber
+ 15% Vitamin A

Mustard helps lower blood pressure and improves cardiovascular health. Add it to cruciferous vegetables - cabbage, cauliflower, Brussel sprouts and broccoli to produce high amounts of antidiabetic and anticancer compound called sulforaphane.

1 teaspoon mustard powder
+ 1g protein
+ 1g fiber
+ 6% Selenium

Cardamom lowers blood pressure and blood sugar, aids digestion and helps protect us from chronic disease. It prevents bad breath, gum disease and cavities. Cardamom also improves breathing and oxygen use. Add it to milk (infuse), ice-cream, rice, curry, coffee, cocoa, baked goods like cookies and muffins, chicken.

1 teaspoon ground cardamom
+ 1g fiber
+ 30% Manganese
+ 2% Iron

Clove helps keep our liver healthy and promotes bone health. It helps stimulate blood circulation and lowers blood sugar levels. It can also help relieve stress and fight headache. Add it to smoothies, fruit pies, pumpkin and squash, beets, onions, rice, pork and lamb.

1 teaspoon ground clove
+ 1g fiber
+ 30% Manganese

Nutmeg reduces depression and anxiety, improves brain function and sleep quality. It also helps reduce muscle pain and joint pain. It is also very good for oral health since it prevents tooth decay. It may improve mood and even boost libido. Add it to cabbage, carrots, cauliflower, green beans, leeks, peas, pumpkin, spinach, potatoes, oats and rice.

1 teaspoon ground nutmeg
+ 3% Manganese

Cinnamon significantly improves insulin sensitivity. It helps protect from Alzheimer's. Parkinson's and heart diseases. Cinnamon is also loaded with antioxidants outperforming garlic and oregano. Add it to eggplant, yogurts, oats and quinoa, pork and beef mince.

1 tsp cinnamon powder
+ 1g fiber
+ 3% Calcium
+ 20% Manganese