11 Healthiest,

Most Flavorful
Spices

also help burn more calories faster[iii].

This condition occurs when you eat too much junk food
which is so addictively delicious due to massive amounts of
three ingredients: fat, salt, and sugar. Without them, junk
food tastes like cardboard.

3) Youll protect your heart. Spices fight inflammation and

are good antioxidants[iv]. By adding spices to your food,
youll reduce your risk of heart disease[v] and other diseases such as cancer[vi] and diabetes[vii].

Big food companies know this and have been producing lab
tested combinations of these three magical ingredients to
keep you buying and, sadly, getting fatter[i].

So without further ado, here are 11 of the healthiest and

most flavorful herbs and spices you can use to add zing to
your cooking.

Compounding the problem is the fact that your taste buds

become desensitized to delicate nuances of flavor when
you consume a lot of factory-produced junk. The result:
real food tastes bland, and you crave junk food that much
more.

1. Oregano

re you experiencing taste bud overload?

But theres good news. By taking a break from processed

junk and strategically adding a few healthy spices to your
food, you can make real food taste a lot better and recondition to your taste buds to savor it once more. Even better:
These herbs and spices have a wide range of health benefits from relieving inflammation to fighting oxidation and
more.
Using herbs and spices to flavor your food has several benefits.
1) Youll consume less salt. It will be easier for you to stay
within the recommended 1,500 milligrams of daily salt intake. This means youll be lowering your risk of high blood
pressure[ii].
2)
Youll lose weight. Spicy food makes you feel satiated
even if youve only eaten a small serving. Spicy food can

Oregano contains lots of antifungal and antibacterial properties making it a great weapon against food-borne diseases. It can also prevent you from contracting antibiotic-resistant infections[viii]. It is effective against vaginitis, oral
thrush, and other yeast-based infections[ix]. One teaspoon

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of oregano also contains 6 micrograms of vitamin K and

lots of antioxidants[x]. It also has properties that help to
protect against stomach flu[xi]. Research has also found
that oregano contains compounds that diminish inflammation in the body[xii].

You can even add it to your coffee or sprinkle it over nuts

for that added boost of flavor. If you want to get more creative, you can mix apples and cinnamon into a breakfast
risotto, or add some cinnamon into homemade pumpkin
butter.

Oregano is a very versatile spice and can be added to a lot

of dishes. Freshly-grown oregano can be used as an ingredient for pesto sauces. You can also add the spice as a topping to pasta and chicken dishes. Another way to use it is to
rub it on red meat and chicken before cooking. Sprinkle it
on pizzas and salads or mix it with lemon juice and use as a
dressing for fish and poultry dishes[xiii].

Cinnamon is great because it can satisfy your cravings

for sweet treats, but with almost none of the calories and
fat[xiv].

2. Cinnamon

However, the benefits of cinnamon are not just limited to

flavor. For example, a single tablespoon of this spice can
contain up to 4 grams of fiber. Cinnamon also has one of
the highest levels of antioxidants among all the spices, so
regular intake of this particular spice can provide your cells
with protection from oxidative damage[xv].
It can also promote oral health and reduce pain in the joints
that is characteristic of arthritis[xvi].
Cinnamon naturally contains polyphenols, which are compounds that work to decrease sugar levels in the blood. As
such, it is great for managing insulin and is extremely beneficial, especially for diabetics and pre-diabetics. Researchers believe that as little as half a teaspoon of cinnamon
daily for six weeks can help lessen the risk of contracting
diabetes. It even lessens cholesterol and triglyceride levels
in the body, improving cardiovascular health and clearing
out arteries[xvii].

Cinnamon has a sweet, hot, and woody flavor and is often

used for bread, pastries, and other baked goods, but its
uses are in no way limited to just that. It can also be added to many breakfast items, including oatmeal and yogurt.

This spice is also an effective anti-flatulent and is great for

improving abdominal circulation. It can prevent, treat, and
improve abdominal pains and problems, including constipation and cramps[xviii].

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3. Rosemary
Rosemary (Rosmarinus officinalis) is rich in calcium, iron,
and vitamin B6[xix].
It can improve immunity by reducing inflammation in the
body because of its high antioxidant and rosmarinic acid
content[xx].
Rosemary can also encourage acetylcholine production in
the body, which can greatly improve memory and learning[xxi].

It also contains lots of fiber and can even prevent the formation of dental cavities[xxv].
The warm and spicy yet sweet and nutty flavor of this spice
make it a great ingredient for many dishes. It can be used in
cakes, pies, cookies, custards, puddings, and even smoothies, which also means that you can lessen the amount of
sugar and fat because of the strong flavor that is already
imparted by the nutmeg. You can even use this spice for
savory dishes, such as vegetable quiche, spinach, and various sauces. As an added touch, it can also be sprinkled on
drinks like eggnog or your morning coffee.

Rosemary is great for cooking savory dishes, such as

baked chicken and roasted vegetables and potatoes. Tuck
a few sprigs into your chicken or sprinkle the dried variety
on top of your food before cooking them so the fragrant
flavors can seep in and mix with the natural juices.

4. Nutmeg
Nutmeg is a popular spice that has been used since ancient
times because of its medical and healing abilities. It has an
incredible soothing effect and is a great relaxant; in fact,
studies have shown that its extracts may actually have significant anti-depressant properties[xxii].
Nutmeg also lessens the risk for inflammation, hindering
the growth of several kinds of possible cancer-causing tumors. These anti-inflammatory properties can also reduce
the appearance of blemishes on the skin when the spice is
applied directly on the body[xxiii].
This spice also has some antibacterial properties, which
means that it works well to ward off fungi and bacteria[xxiv].

5. Curry
Curry has been found to be beneficial to cognitive function.

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According to research, this Indian spice can also help in

the prevention of cardiovascular diseases, as well as some
kinds of cancer. One or two teaspoons of this can go a long
way, and can be added to roasted and sauted vegetables,
chicken, and tofu, among many other dishes[xxvi].

ities also make it effective in fighting stomach conditions

like ulcers. Cumin is very rich in calcium and magnesium,
and can provide up to 22 percent of the recommended daily allowance for iron[xxvii].
Cumin has a very peppery and nutty taste and comes in the
form of either whole seeds, or ground as a powder. It can
be used in a variety of ways, from a chicken rub to popcorn
toppings. It lends a great flavor to stews and soups, sauces,
beans, and tacos, as well. In order to get the most out of
the spices flavor, make sure to use seeds that are freshly
ground.

6. Cumin

7.

Cayenne Pepper

Cayenne pepper gets its flavor from an active compound

called capsaicin, which has quite a lot of medicinal properties. It is rich in vitamin A[xxviii] and can combat body inflammation, as well as improve overall circulation[xxix].

Cumin has been in use for a long time, often taken as treatment for hypertensive conditions, indigestion, and several
sleeping disorders. It has been proven to work well in maintaining proper levels of sugar in the blood, and reducing and
preventing the risk of diabetes. Its germ-combating abil-

Cayenne pepper also has lots of benefits when it comes to

digestion. It has been known to increase the bodys oxidation of fat, allowing it to use the fat as fuel for the bodys
activities. By heightening metabolism, the capsaicin in pepper allows the body to burn more calories. The heat and
spicy flavor also reduces cravings for salty and fatty food,
also preventing you from overindulging. Because of this,
cayenne pepper is said to aid in weight loss management
and appetite control. Research has revealed that ingesting cayenne pepper as a spice in meals is more effective for
weight control than taking them as supplements containing capsaicin[xxx].
Cayenne pepper has a hot and smoky taste, making it great
for chili dishes and as a seasoning for fish, vegetables, and

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eggs, among others. A little goes a long way, so make sure

not to use too much in case you overpower the rest of your
meal.

lot with digestion and digestive issues[xxxvi]. It provides

good protection against the harmful effects of food pesticides[xxxvii], and is also a preventive measure against muscle loss[xxxviii], especially when dieting.

8. Turmeric
Turmeric is a traditional Indian spice that has been used
for its medicinal purposes for thousands of years. A yellow-orange spice, turmeric contains an active component
called curcumin, which contains high levels of antioxidants
that can diminish body inflammation. It can provide relief
from redness, swelling, and pain from inflammatory conditions[xxxi].
Researchers have also suggested that the curcumin in
turmeric has properties that may enhance the successfulness of cancer chemotherapy, thus giving it the potential
to be an effective medical drug for chemotherapy procedures[xxxii].
Other researchers have found that turmeric can also be a
good combatant for depression and might even be more
effective than most commercially available antidepressant
drugs on the market. This healthy spice has the potential to
treat and cure patients who suffer from major depressive
disorders[xxxiii].
Turmeric can also be an effective tool for weight loss. It
works by providing your body with a supply of enzymes
that stop it from continuing with fat storage. This is a great
technique to know and can provide you with extra help if
you want to maintain your current weight[xxxiv].
Several more studies suggest turmerics active compound
curcumin is a great pain reliever[xxxv] and can also aid a

Other uses of this versatile spice include treatment for liver complications and disease, skin problems, heartburn,
and even arthritis. It can also help treat infections of the
bladder and lower cholesterol levels. Studies have also
suggested that turmeric may have properties that can slow
down the development of Alzheimers disease[xxxix].
Besides having a lot of great health benefits, turmeric can
also be used to add an earthy and slightly bitter flavor to
many dishes. Mix it with olive oil, chopped onion, eggplant,
and zucchini to make a delicious vegetarian dish or add a

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little bit to your rice, soups, stews, and curries while they
cook. Use it as a spice for cheesy cauliflower bake to further boost the cancer-fighting properties that cauliflower
already has. You can also add it to lamb and poultry dishes,
or if youre in the mood for something a little out of the box,
mix it with raspberries to make a healthy smoothie.

9. Saffron

supplements for only six weeks significantly decreased

symptoms in patients with depression[xlii]. Aside from this,
saffron has also been proven to be a good aphrodisiac and
has the ability to boost sexual function[xliii].
Use this spice to add a slightly bitter yet mildly sweet flavor
to your dishes, especially Indian, African, and Spanish cuisine. Its perfect for rice dishes like paella and risotto and
can also be used to infuse flavor in vegetable stews.

10. Garlic
Garlic makes an easy addition to almost any pasta or salad dish, and can even be used as an easy way to add more
flavor to meat and poultry. Though it may have a strong
pungent odor, the taste and health benefits it can offer far
outweigh this small setback.
For one, this spice is an excellent anti-clotting agent and
can also help to significantly decrease the bodys cholesterol and blood pressure. Consequently, this diminishes your
risk of developing heart ailments or having a stroke[xliv].
Its antibacterial, antifungal, and anti-viral properties also
help protect against infections. Studies and lab tests have
found that the juice from garlic cloves can hamper the
growth and development of microorganisms[xlv].

Saffron is one of the most expensive spices in the world.

Dark red in color, this spice can be used as a cure for coughs
and asthma attacks[xl]. It is often used in Persia as traditional medication for pre-menstrual syndrome and can also
ease the symptoms of mild to moderate depression[xli].
Previous studies have shown that regular intake of saffron

Garlic also has properties that can prevent the growth and
development of cancer cells in the body[xlvi]. Thus, regular
consumption of this spice can greatly reduce the chances
of developing cancer of the stomach or the colon.
Other benefits of garlic include combating the common
cold[xlvii].

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motion sickness, or illnesses related to pregnancy[xlviii].

11. Ginger

The sweet and savory flavor of ginger would be great in

vegetable and chicken noodle soups. It would also be a nice
touch to a warm cup of your favorite tea. Mix it with some
chicken and beef to make a spicy stir-fry, or even make
some ginger cookies for dessert as a special treat.

How to Make the Most out of Herbs and Spices[xlix]

Even minute portions of spices added to your food can bring
you lots of health benefits, and as little as 1 1/2 teaspoons
can make a big difference. Its best to use spices when
theyre at their peak so you can maximize their benefits
although they dont actually expire, the active compounds
contained in these spices can lose their potency over time.
If youre using fresh spices, use them in twice the normal
amount to get the equivalent of the active compounds in
the dried variants.

Ginger is another spice that has numerous health benefits.

It has been known to decrease inflammation in the body, as
well as combat Alzheimers disease, certain heart ailments,
and even some kinds of cancer, most notably of the prostate gland. Ginger has also been effectively used as a painkiller. Digestive problems like diarrhea and stomach aches
can similarly be treated with this spice, which also works as
an anti-flatulent. In addition, it is known to have properties
that can increase circulation, decreasing the chances of
circulatory and menstrual illnesses. It can also be used as a
medication for arthritis, sore throat, nausea, and migraines.
Ginger can even be a kind of treatment for chemotherapy,

Store your spices in a cool, dry place away from moisture,

sunlight, and heat in order to preserve their quality. Always
pour spices into your hand before sprinkling them on your
food, because shaking the entire container over a hot dish
or pot can cause the contents to cake up. Remember to
keep the lid in place at all times to prevent moisture from
seeping in. Find suitable containers for your spices, such
as small mason jars, racks installed in drawers, and corked
tubes.
Make sure that your spices are always newly-bought and
keep track of when you buy them so youll know when replacements are due. As they age, spices lose more and more
of their flavor. Whole seeds usually lose their potency after

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about four years, and ground varieties can last up to three.

If your spices colors start to dull, its probably time to buy
a new batch.
There are lots of spices available in the market that can give
flavor to your meals and provide you with added health
benefits.

Maximizing Spice Health Benefits

Cinnamon Powder 1 lb by Banyan Botanicals 1 lb USD

$12.95
Ginger Powder 1 lb by Banyan Botanicals 1 lb USD $19.95
Fennel Seed (whole) 1 lb by Banyan Botanicals 1 lb USD
$14.95
Fennel seed powder 1 lb by Banyan Botanicals 1 lb USD
$15.95
Turmeric Powder 1 lb by Banyan Botanicals 1 lb USD
$17.95
Zyflamend Whole Body 30 softgels by New Chapter 30
softgels USD $24.95

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Delicious), Kyle Wagner, Gizmodo, Published February 20,
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2014, Retrieved May 9, 2015.
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Sources of Dietary Antioxidants, Steinar Dragland, Haruki
Senoo, Kenjiro Wake, Kari Holte, and Rune Blomhoff, The
Journal of Nutrition, Published May 1, 2003, Retrieved
May 9, 2015.
Whole-food antioxidants, including Ginger, Turmeric,
Green Tea and Rosemary, help quench free radicals and
support healthy aging. Rockwell Nutrition offers the following supplements to boost your spice intake:

[v] Spicy Meals Protect Against Heart Disease, Shawn Radcliffe, Mens Health, Retrieved May 9, 2015.

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[vi] Spices Play Role in Reduced Cancer Risk, mercola.com,

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[xviii] Cinnamon Spice Nutrition Facts, Nutrition and You,

Retrieved May 9, 2015.

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[xix] Basic Report, 02063, Rosemary, fresh, National Nutrient Database for Standard Reference Release 27, Retrieved May 9, 2015.
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Chemistry, Published March 2003, Retrieved May 9, 2015.
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Jodynis-Liebert J, Piasecka A, Napieczynska H, Szulc M,
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apia, Published December 2013, Retrieved May 9, 2015.

[xxii] Antidepressant-like activity of n-hexane extract of
nutmeg (Myristica fragrans) seeds in mice, Dhingra D.,
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[xxiii] Evaluation of anti-inflammatory activity of some
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October 1995, Retrieved May 9, 2015.
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[xxx] Cayenne Pepper May Burn Calories, Curb Appetite,

Brenda Goodman, MA, WebMD, Published April 27, 2011,
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[xxxii] Adjuvant Therapy with Bioavailability-Boosted
Curcuminoids Suppresses Systemic Inflammation and
Improves Quality of Life in Patients with Solid Tumors: A
Randomized Double-Blind Placebo-Controlled Trial, Yunes
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[xxxiv] New mechanisms and the anti-inflammatory role of
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[xxxvii] The inhibition of the estrogenic effects of pesticides

and environmental chemicals by curcumin and isoflavonoids, Verma SP, Goldin BR, Lin PS, Environmental Health
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[xlvi] Garlic and Cancer Prevention, National Cancer Institute, Retrieved May 9, 2015.

[xxxviii] Curcumin and Muscle Wasting A New Role for

an Old Drug?, Nima Alamdari, Patrick ONeal, and Per-Olof
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[xlviii] Ginger, The Worlds Healthiest Foods, Retrieved

May 9, 2015.

[xlvii] Garlic for the common cold, PubMed Health, Published 2014, Retrieved May 9, 2015.

[xlix] How to Store Herbs and Spices: 10 Tips, allrecipes.

com, Retrieved May 9, 201

[xxxix] Turmeric, WebMD, Retrieved May 9, 2015.

[xl] Saffron, WebMD, Retrieved May 9, 2015.
[xli] Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial, Agha-Hosseini M, Kashani L, Aleyaseen
A, Ghoreishi A, Rahmanpour H, Zarrinara AR, Akhondzadeh S, Published March 2008, Retrieved May 9, 2015.
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For more information, please visit

Rockwell Nutritions blog at

http://rnblog.rockwellnutrition.com/.

[xliii] Saffron and ginseng shown to boost sexual desire,

The Telegraph, Retrieved May 9, 2015.
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[xlv] Garlic, WebMD, Retrieved May 9, 2015.

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