On The Table

A collection of knowledge-based articles to inspire overall wellness.

Health Benefits of Herbs and Spices

Seasonings transform bland foods into tasty creations while providing incredible health benefits. So instead of reaching for the salt shaker, experiment with these seasonings and spices!

Health Benefits of Herbs and Spices

When looking at a healthy plate, the nutrients are abundant from whole grains to fresh produce. However, if you squint really hard you might be able to notice herbs and spices that enhance the flavor profile! 

Seasonings not only transform bland foods into tasty creations, but provides health benefits. So instead of reaching for the salt shaker next time, experiment with these seasoning spices for healthy meals!

Spices and Herbs for Health


Like cinnamon's wide variety of uses, this savory and sweet spice has numerous health benefits. 

Researches suggest cinnamon can be used to treat muscle spasms, the common cold, vomiting and diarrhea, and loss of appetite. It may also help lower blood pressure in type 1 and 2 diabetes and weight loss


Also known as coriander, cilantro is a tender and fresh herb. Cilantro's deep-green color offers powerful antioxidants that may reduce the risk of cell damage and chronic diseases. 

Since cilantro is delicate, the leaves should be consumed raw or added to the end of cooking. Pair with Mexican dishes, fish, or soups and salads.


Cumin is a flowering plant with the seeds added to cuisines either whole or grounded. The nutty flavor is a nice contrast in curries, soups, and chicken dishes. 

Cumin can aid in digestion and relieve stomach pain, improve respiratory disorders, and combat insomnia.


The root or stem of the ginger plant is often consumed fresh, dried, and in its oil or powdered form. The pungent and spicy flavor often complements Chinese cuisine, recommended to clean the palate, and used in herbal teas. 

Its long health history is said to help digestion, reduce nausea, and alleviate muscle pain related to its anti-inflammatory effects.


Whether used to freshen breath or added to dishes and teas, this common herb helps to improve indigestion, reduce symptoms associated with irritable bowel syndrome (IBS), and relieve colds and allergies. 

Further research suggests mint may even enhance memory and cognitive functions through taste and smell sensations.

Nutritional Yeast

Nutritional yeast offers dishes a cheesy and nutty flavor. It deserves appreciation related to its high B vitamin content, especially vitamin B12. Vitamin B12 is vastly found in animal products and a common deficiency found in vegetarians and vegans. 

The utilization of nutritional yeast in populations who consume little to no meat can decrease the likelihood of developing a B12 deficiency. 

Sprinkle nutritional yeast on popcorn, in pasta dishes and mashed potatoes, and other preferred food products.


Oregano offers an accelerated and fresh flavor to a wide variety of foods. Add oregano to sauces and dressings, salads, and poultry. 

Its use may treat respiratory and gastrointestinal disorders as well as alleviate menstrual cramps. The antioxidant properties may encourage immune system support.

Red Pepper Flakes

Red pepper flakes are much more than small shakers found on the tables of most pizza restaurants. In addition to its use on pizza, it can enhance pastas, salads, roasted veggies, and so much more. 

Crushed red pepper health benefits may include weight control, the prevention and spreading of prostate cancer, boost the immune system, and clear congestion.


This bright yellow/orange spice has been used in alternative medicine for centuries. The anti-inflammatory properties of turmeric have been utilized by Chinese medicines to treat infections and inflammations. 

Researchers, too, agree that turmeric is one of the most naturally potent anti-inflammatories available.