Spice Your Life

Looking to support your immune system? Take a trip to your spice rack!  

It’s no surprise that countries with rich culinary traditions—like China and India—have long used potent herbs and spices not just for flavor, but for wellness. The bold tastes of these roots, leaves, and seed pods come from concentrated plant compounds, many of which have been shown in studies to support immune health and offer protective, disease-fighting effects.

Some offer targeted benefits—like soothing digestion or helping regulate blood sugar—while others support overall health and vitality. Here’s a closer look at a few of our favorite health-promoting herbs and spices.

1. Turmeric is widely celebrated in the scientific community for its myriad health benefits. The spice’s vibrant yellow color and its therapeutic effects are attributed to its high concentration of curcumin. Research has shown that curcumin may help protect against cognitive decline, cancer, and heart disease; improve lipid and glucose metabolism in individuals with type 2 diabetes; and reduce inflammation in those with arthritis. It’s important to note that curcumin’s bioavailability is relatively low (meaning the body doesn’t absorb it efficiently), so to enhance absorption, we recommend adding a sprinkle of black pepper to your recipes that contain turmeric. 
2. Chili Pepper. Derived from fresh hot peppers that are dried and powdered, this family of spices includes chipotle, paprika, cayenne pepper, and an array of chili powder blends. Hot peppers are a concentrated source of capsaicin, which studies suggest has pain-reducing effects and cardiovascular benefits. Add pepper to stir-fries, stews, egg dishes, or dressings for an added kick of flavor and health rewards. 
3. Cinnamon, one of the oldest spices known to mankind, comes in more than a hundred different varieties. It is sourced from the brown bark of the cinnamon tree and can be found in two forms: quill (cinnamon stick) or powder. Research has highlighted cinnamon’s antioxidant, anti-inflammatory, and antimicrobial properties, and more recent research suggests it may offer improved glycemic control among people with diabetes. While it is often used in baked goods, breakfast cereals, and drinks, cinnamon also adds depth of flavor to dishes like baked beans, curries, and Middle Eastern stews.
4. Ginger has been extensively studied for its numerous health benefits, thanks to its potent bioactive compound, gingerol. This compound is responsible for the root’s well-documented digestive benefits, including the alleviation of nausea. It also offers potent anti-inflammatory and antioxidant properties. Both fresh and powdered ginger can be used to add a flavorful, aromatic kick to soups, smoothies, teas, baked goods, and marinades.
5. Cumin. Cumin is well-known for adding earthy depth to a variety of dishes, and its many health benefits make it a functional ingredient in promoting well-being. It has been found to support digestion by enhancing the activity of digestive enzymes, which can help alleviate symptoms like bloating and indigestion. Additional research suggests cumin may also offer cardiovascular benefits. Both cumin seeds and cumin powder make a delicious addition to your recipes, whether you’re mixing up curries, tacos, soups, stews, roasted vegetables, rice dishes, marinades, or salad dressing.

For more ideas for how to spice your life, check out our library of recipes packed with flavor and health promoting ingredients.