Herbs and Spices

Definition  

Herbs and spices are plant-derived ingredients used to flavor food and support health. Herbs come from the leafy parts of plants (e.g., basil, parsley), while spices are derived from roots, seeds, bark, or fruit (e.g., turmeric, cinnamon, pepper). Many contain potent bioactive compounds with antioxidant, anti-inflammatory, and antimicrobial properties. 

Common Sources 

• Herbs: 

• Basil, parsley, cilantro, mint, oregano, rosemary, thyme 

• Spices: 

• Turmeric, cinnamon, ginger, garlic, black pepper, cumin, cloves, cardamom 

• Blends: Curry powder, chili powder, za’atar, garam masala 

Health Benefits 

• Antioxidant Protection: Reduce oxidative stress and support cellular health 

• Anti-inflammatory Effects: Turmeric (curcumin), ginger, garlic may help with joint and gut inflammation 

• Blood Sugar Regulation: Cinnamon and fenugreek may improve insulin sensitivity 

• Digestive Aid: Ginger and peppermint soothe nausea and improve digestion 

• Heart Health: Garlic and cayenne support blood pressure and cholesterol control 

• Immune Boosting: Oregano, thyme, and garlic have antimicrobial and antiviral effects 

Recommended Amounts 

• There are no formal RDAs for herbs and spices, but culinary and therapeutic amounts vary: 

• Turmeric: 500–2,000 mg/day of curcumin extract 

• Cinnamon: Up to 1–2 teaspoons daily (Ceylon cinnamon preferred to avoid coumarin toxicity) 

• Culinary herbs: Use liberally in cooking; fresh herbs ~1–2 tbsp/day, dried ~1–2 tsp/day 

• Supplements should be used cautiously and under professional guidance 

Deficiency & Considerations 

• While not essential nutrients, low use of herbs/spices may mean reduced intake of protective phytochemicals and antioxidants 

• Overuse or unregulated supplements (e.g., high-dose turmeric, cinnamon) may cause liver stress or drug interactions 

• Culinary use is generally safe; moderation and variety are key