Spice up your health
A spotlight on cinnamon, ginger, turmeric, and cloves — four spices that may help support digestion, reduce inflammation, and add flavor without adding extra salt or sugar.
Looking to add more flavor to your meals and give your health a boost? Start with your spice rack. Certain everyday spices do more than please the palate — they may also deliver real health benefits.
Ayurvedic herbs have been used in traditional medicine for centuries. Now, modern research is beginning to confirm what ancient practices long suggested: These spices may improve digestion, reduce inflammation, and more. Even better, adding spices to your meals lets you cut down on added salt and sugar without sacrificing flavor.
Here’s a closer look at four of these nutritional powerhouses.
Cinnamon: A sweet way to support blood sugar
Naturally sweet and aromatic, cinnamon is more than just a baking staple. Studies suggest it may help improve blood sugar levels by making the body more sensitive to insulin, making this spice especially helpful for people with diabetes or prediabetes. Cinnamon is also rich in antioxidants and may help lower cholesterol.
Try it: Stir into oatmeal, sprinkle on roasted sweet potatoes, or add to your morning coffee.
Turmeric: The golden anti-inflammatory
Turmeric gives curry its yellow hue. This spice is packed with curcumin, a compound that has powerful anti-inflammatory and antioxidant effects. Research suggests it may help reduce symptoms of arthritis, support brain health, and even protect against heart disease.
Try it: Use in rice dishes, scrambled eggs, or golden milk (turmeric tea with milk and honey). Pro tip: Turmeric absorbs best when paired with a pinch of black pepper and healthy fats, like avocado.
Dr. Ramos says: Keeping a spice blend by the stove makes it easier to reach for flavor instead of extra salt or sugar.
Ginger: The soothing spice
Known for its stomach-settling properties, ginger can help ease nausea, motion sickness, and indigestion. Ginger also contains compounds that fight inflammation, which may help relieve joint pain and muscle soreness.
Try it: Grate into stir-fries or soups, or steep fresh slices in hot water for a calming tea.
Cloves: Tiny buds with big benefits
Cloves have a warm, slightly sweet flavor and are often used in baking or mulled drinks. But they’re also high in eugenol, a compound that acts as a natural anti-inflammatory and pain reliever. Cloves may support digestion and oral health — and they’re one of the most antioxidant-rich spices around.
Try it: Add ground cloves to applesauce, baked goods, or spiced teas. A little goes a long way!
