15 Best Herbs To Take Daily According To a Dietitian

Herbs and spices—like sage, nutmeg, thyme, and basil—are plant-based substances a person can use to flavor their food. These flavorings also have various nutrients that may help improve symptoms of certain medical conditions. They may also protect against the development of chronic diseases. 

Herbs and spices are substances that come from plants you can use to enhance the flavor of your food. In general, that’s the main similarity between the two categories of seasonings.

What makes them different is what part of the plant they come from. Spices come from just about any part of a plant, such as the roots, bark, seeds, or flowers. Herbs come from just the leaves or stems of a plant itself.

While there are dozens of herbs and spices you can use and may know, below are 15 to use and consume for potential health benefits:

• Ginger
• Oregano
• Thyme
• Saffron
• Cinnamon
• Cardamom
• Garlic
• Rosemary
• Cayenne pepper
• Turmeric
• Ashwagandha
• Nutmeg
• Basil
• Sage
• Parsley

Ginger is the rhizome—a horizontal, underground stem—of the Zingiber officinale plant. It has a warm and spicy flavor and is commonly added to dishes like soups, baked goods, and curries.

Ginger contains many antioxidants, which are substances that lower inflammation and protect against cell damage. Research suggests that eating ginger and taking ginger supplements could be beneficial in several ways by having positive effects on health aspects such as:

• Blood pressure
• Nausea after procedures
• Painful periods, or dysmenorrhea
• Vomiting due to chemotherapy
• Weight management

Try adding ginger to your diet by grating fresh ginger into hot water for a warming tea and adding fresh or powdered ginger to your favorite recipes, such as smoothies, noodle dishes, salad dressings, and oatmeal.

Oregano is an umbrella term for a group of herbs commonly used in Mediterranean cuisine. Oregano belongs to the mint family and has a robust, earthy flavor.

Oregano also contains powerful antioxidants. Traditional medicine systems use it to treat symptoms such as:

• Indigestion
• Cough
• Diarrhea
• Bronchitis

You can add fresh oregano to salads and pasta dishes, and use dried oregano to flavor sauces, dressings, and roast chicken.

Thyme is a Mediterranean-native plant with many nutrients, including:

• Antioxidants
• Minerals like calcium, iron, magnesium, manganese, potassium, and selenium
• Vitamins A, B6, C, E, and K

There’s limited research on thyme’s health benefits. Some available research suggests that thyme essential oils may have anticancer, antimicrobial, and antiseptic properties.

Thyme is a great herb to use in meat dishes. It can also add flavor to soups.

Saffron is a spice with a vivid reddish-golden color that has a slightly bitter flavor and is an important ingredient in Indian and Mediterranean cooking.

The spice is thought to increase levels of serotonin (the mood-boosting hormone) in the brain, which may have positive effects on conditions like anxiety and depression. It may also be a natural treatment for several conditions, including:

Saffron is a great ingredient to add to dishes like curries, risotto, and seafood. It can also be taken as a supplement.

Cinnamon is one of the most popular spices in the United States. Its warm, spicy flavor complements drinks like apple cider and baked goods like cookies, pumpkin pie, and sweet bread.

This spice contains antioxidants that help with inflammation. Research suggests that people who consumed one to six grams of cinnamon daily for 40-90 days experienced lower blood sugar, cholesterol, and blood pressure levels.

Research also suggests that it’s better to choose Ceylon cinnamon over cassia cinnamon, the most common cinnamon found in grocery stores. Cassia cinnamon contains higher levels of toxins that may cause health risks when consumed in high doses regularly.

Cardamom is a staple ingredient in Indian cuisine, often referred to as the queen of Spices. It may help lower inflammation, blood pressure, and the risk of diabetes.

Cardamom pairs well with sweet and savory flavors and works well in dishes like curries, baked goods, and meat.

Garlic is well-known for its health benefits and culinary uses. It contains nutrients that may stop chronic (long-term) inflammation. Research also suggests that garlic may help protect heart health by reducing atherosclerosis, or plaque buildup in the arteries.

You can add raw garlic to your diet by finely mincing it and adding it to salad dressings, salsa, pesto, sauces, and marinades. 

Rosemary is a pleasant-smelling herb that’s a staple in kitchens worldwide. Rosemary is a potent source of rosmarinic acid, an antioxidant in various plants. Rosmarinic acid is:

• Antibacterial
• Anticancer (may prevent cancer cells from growing)
• Anti-inflammatory
• A possible pain reliever
• Antiviral

Some evidence has suggested that sipping rosemary tea may benefit those with anxiety and depression. Other studies have shown that rosemary supplements may also help treat depression.

To incorporate it into your diet, consider making a relaxing tea with fresh or dried rosemary, lemon juice, and honey. 

Cayenne pepper contains small amounts of vitamins and minerals like B vitamins, vitamin C, and potassium. It also contains many antioxidants, such as capsaicin, which is also what gives cayenne pepper its spiciness.

It’s a great spice to have on hand to add to a meal. Sprinkle cayenne pepper when you’re making savory casseroles, salads, and stir-fries.

Turmeric is one of the most well-studied spices. Turmeric and its primary active ingredient, curcumin, have several health benefits.

Turmeric may be effective for treating medical conditions like:

Eating more turmeric-rich dishes, like curries, has also been shown to help improve cognitive function and protect against cognitive decline in older adults. Cognitive decline is the gradual loss of proper thinking, processing, and understanding.

Try adding turmeric to dishes like curries and soups. Adding black pepper to turmeric recipes can significantly increase the amount of curcumin.

Ashwagandha is one of the most important herbs in Ayurveda. Ayurveda is the traditional system of medicine in India. 

The herb is commonly taken as a supplement and has beneficial effects on:

• Cognitive function
• Athletic performance
• Mood
• Stress levels
• Sleep

Some research suggests that it may be especially effective for improving sleep quality in people with insomnia.

Ashwagandha is generally considered safe. However, always check with a doctor before adding an herbal supplement to your diet.

With its warm, slightly nutty flavor, nutmeg is a popular addition to sweet drinks and desserts, such as Mexican hot chocolate, custards, and pumpkin pie. In ancient times, nutmeg was a natural treatment for anxiety, stomach cramps, diarrhea, and nausea throughout India and other parts of Asia.

Nutmeg is rich in antioxidants. It also shows promise in treating certain health conditions, such as diabetes, but more human research is needed.

Try adding ground nutmeg to drinks like coffee and smoothies, and savory recipes like curries and poultry dishes.

Basil is another commonly used herb that has several beneficial antioxidants. It’s a versitile herb that you can use in pesto and salad dressings, in water with lemon, or in different salads like watermelon and feta or Caprese salads. It also works well as a topping for pizzas or paninis.

Sage is a plant family with an earthy taste that grows in many areas around the world, including throughout North America. It has a variety of uses in culinary and traditional medicine.

Several antioxidants, such as rosmarinic acid, camphor, luteolin, apigenin, and quercetin, give sage powerful therapeutic properties. Research suggests that sage supplements may have cognitive-enhancing effects.

You can reap the benefits of sage by including it in recipes like soups, grain dishes, and roasted vegetables. 

Parsley is an aromatic Mediterranean herb high in nutrients such as vitamin C.

Eating antioxidant-rich foods, such as parsley, may help prevent cellular damage that could otherwise increase disease risk. Research suggests that consuming parsley may help protect against cognitive decline and heart disease.

Fresh parsley has a bright, slightly peppery taste that works well when sprinkled on almost any savory dish to add a pop of color and flavor. 

While you might enjoy more flavor in your food, consuming herbs and spices can sometimes come with risks. For example, a spice could end up making you sick. Some spices reportedly had traces of Salmonella, a germ responsible for foodborne illnesses.

You could also have a possible allergy or intolerance to an herb or spice. The list of foods responsible for allergic reactions doesn’t include any plant-based flavorings beyond sesame, but any food has the potential to become an allergen at any time.

Certain herbs might also be associated with medication interactions. Ashwagandha might increase the sedative effects of sedative or anti-anxiety medications, for instance. Always talk with a healthcare provider if you have concerns about herbs, spices, and your medications—especially if you’re considering using a supplement form of a flavoring.