“There are no good or bad foods, only complete or incomplete diets.”
— Adapt. Marion Nestle
Introduction
For a long time, I thought of spices simply as a way to add more flavour to meals. A sprinkle of cinnamon on yoghurt, oregano on homemade pizza, or freshly ground black pepper over a warming bowl of soup.
However, the more I have learned about traditional diets and nutrition, the more fascinating I find the role that spices have played throughout human history.
For thousands of years, spices have been used for far more than enhancing flavour. They were also valued for their preservative properties, formed part of traditional medical systems, and became so highly prized that they drove trade routes and expeditions that changed the course of history.
Today, we know that many spices contain bioactive compounds, including polyphenols and antioxidants, which may provide additional health benefits when consumed as part of a balanced diet.
This does not mean we should regard them as miracle remedies or substitutes for healthy habits. No spice can compensate for a poor diet or an unhealthy lifestyle.
However, they can be a simple, delicious and natural way to enrich our everyday cooking.
Because sometimes, something as small as a pinch of spice can transform not only the flavour of a dish, but also our relationship with food.
What exactly are spices?
Although we often use the terms spices and herbs interchangeably, they are not technically the same thing.
Spices are parts of plants — seeds, roots, bark or dried fruits — used to flavour, preserve or enhance foods.
For example:
- Seeds: cumin, mustard
- Bark: cinnamon
- Roots or rhizomes: ginger, turmeric
- Fruits: black pepper, vanilla
- Flowers or stigmas: saffron
Herbs, on the other hand, are generally obtained from the leaves of plants, such as rosemary, thyme or oregano.
Compared with fresh herbs, spices tend to be more concentrated sources of natural bioactive compounds, including polyphenols, essential oils and antioxidants.
These compounds are what have attracted growing scientific interest in recent years.
Not because spices are “medicines”, but because they form part of traditional dietary patterns associated with better health outcomes and culinary traditions that have existed across virtually every culture in the world for centuries.
A brief history: when spices were worth more than gold
It may seem surprising today, when spices are available in virtually every supermarket, but there was a time when some of them were extraordinarily valuable.
For centuries, spices were among the world’s most prized commodities.
Black pepper, for example, was used as currency in Ancient Rome and was considered as valuable as gold.
The desire to gain direct access to spices from Asia was one of the driving forces behind the great European maritime explorations of the 15th and 16th centuries.
The famous Spice Routes connected Asia, the Middle East and Europe, enabling trade in highly valued products such as:
- Pepper
- Cinnamon
- Cloves
- Nutmeg
- Ginger
It is fascinating to think that the small ingredients we now casually add to our meals once had such a profound influence on the course of human history.
Beyond their economic value, what made them so desirable was not simply their flavour. They also helped preserve food in times before refrigeration.
Modern cooking has perhaps lost some of this deeper relationship with flavour, but spices remain readily available and accessible, waiting to be rediscovered.
Why might spices be beneficial for health?
Many spices contain natural compounds that are being studied for their potential effects on health.
Among the most notable are:
Polyphenols and antioxidants
Antioxidants help neutralise some of the oxidative stress that naturally occurs within the body.
Certain spices, such as cloves, cinnamon and oregano, contain particularly high amounts of these compounds.
However, it is important to remember that spices are consumed in relatively small quantities. They should therefore be viewed as a complement to an overall dietary pattern rich in a variety of plant foods.
Bioactive compounds
Many spices contain specific substances that have attracted scientific interest:
- Curcumin in turmeric
- Gingerols in ginger
- Piperine in black pepper
- Allicin in garlic
- Capsaicin in chilli peppers
Some studies suggest that these compounds may possess antioxidant, anti-inflammatory or antimicrobial properties.
However, much of the research has been conducted using concentrated extracts or doses considerably higher than those typically used in cooking.
For this reason, these findings should be interpreted with appropriate caution.
A simple way to make meals more flavourful
Perhaps one of the most practical benefits of using spices is that they allow us to create more enjoyable meals whilst relying less on salt, added sugars or ultra-processed sauces.
Learning how to use them can help us enjoy real food more and make even simple dishes much more interesting.
What about spicy foods?
Spicy foods tend to divide opinion.
Some people cannot imagine a meal without a touch of chilli, whilst others avoid it entirely.
But is spicy food actually good for our health?
Capsaicin: the compound responsible for heat
The characteristic burning sensation associated with spicy foods is mainly due to a substance called capsaicin.
Capsaicin activates heat-sensitive nerve receptors, creating that distinctive sensation of warmth or burning in the mouth.
Interestingly, although our brains interpret this signal as heat, there is no actual physical damage to the tissues when spicy foods are consumed habitually.
What benefits might capsaicin offer?
Several studies have suggested that capsaicin may:
- Slightly increase energy expenditure and thermogenesis (the production of body heat).
- Contribute to a greater feeling of fullness, potentially helping to regulate appetite.
- Possess anti-inflammatory and antioxidant properties.
- Support cardiovascular health through its possible effects on certain metabolic markers.
- Act as a natural pain reliever when used topically, which is why it is found in some creams designed to ease muscle and joint discomfort.
However, it is important to put these findings into perspective:
No spice is a miracle food.
Any potential benefits should be understood within the context of an overall balanced diet and a healthy lifestyle.
Is spicy food suitable for everyone?
Not necessarily.
Whilst many people tolerate spicy foods perfectly well, others may experience digestive discomfort.
It may be sensible to exercise caution if you have:
- Gastro-oesophageal reflux disease (GORD).
- Active gastritis.
- Irritable bowel syndrome (some individuals may notice a worsening of symptoms).
- Symptomatic haemorrhoids.
- Individual digestive sensitivities.
In addition, tolerance to spicy foods varies enormously between individuals and cultures.
In some countries, spicy foods are introduced from an early age and form part of everyday eating habits. In others, even small amounts can feel overwhelming.
What about children?
There is no universal age at which children can begin eating spicy foods.
What matters most is respecting:
- The child’s developmental stage and preferences.
- Introducing new flavours gradually.
- Avoiding excessive amounts that could be unpleasant or lead to food aversions.
I believe that developing a child’s palate is a gradual process. There is no need to force certain flavours, nor to avoid them entirely. Instead, children should be allowed to explore new foods at their own pace.
Spices Worth Keeping in Your Kitchen
Whilst there are hundreds of different spices, these are some of the most interesting due to their combination of flavour, culinary tradition and potential health benefits.
Turmeric: The Golden Spice
Originating from South Asia, turmeric has been used for thousands of years in both cooking and traditional Ayurvedic medicine.
What does it offer?
Its most studied active compound is curcumin, known for its:
- Anti-inflammatory properties.
- Antioxidant effects.
- Potential neuroprotective effects (currently under investigation).
- Possible support for joint health.
Interesting fact
Curcumin is better absorbed when combined with black pepper, thanks to piperine, and when consumed alongside a source of fat.
How to use it
- Soups and vegetable purées.
- Rice dishes.
- Curries.
- Scrambled eggs.
- Golden milk.
Cinnamon: More Than a Festive Flavour
Cinnamon comes from the inner bark of trees belonging to the Cinnamomum genus.
The two most common varieties are:
- Ceylon cinnamon, often considered the “true” cinnamon.
- Cassia cinnamon, more commonly found in supermarkets.
What does it offer?
Research suggests it may modestly contribute to:
- Improved insulin sensitivity.
- Better blood glucose regulation in some individuals.
- Increased antioxidant intake.
A note of caution
Cassia cinnamon contains higher amounts of coumarin, which may affect liver health if consumed excessively over prolonged periods.
For frequent use, Ceylon cinnamon may therefore be the preferable choice.
How to use it
- Porridge.
- Natural yoghurt.
- Baked fruit.
- Home baking.
Ginger: A Root with a Long Medicinal History
Ginger has been used throughout Asia for over 2,000 years.
What does it offer?
Evidence particularly supports its use in helping to:
- Relieve nausea during pregnancy (after consulting a healthcare professional).
- Reduce motion sickness-related nausea.
- Support digestion.
- Modestly contribute to the regulation of inflammatory processes.
How to use it
- Herbal teas.
- Stir-fries.
- Soups.
- Smoothies.
- Baking.
Garlic: One of the Most Studied Medicinal Foods
Although technically a bulb rather than a spice, garlic deserves a special place in this list.
What does it offer?
Garlic contains allicin, a compound associated with:
- Potential cardiovascular benefits.
- Antimicrobial effects.
- Antioxidant properties.
Interesting fact
Many of garlic’s active compounds form when it is crushed or chopped and then allowed to rest for a few minutes before cooking.
How to use it
- In almost any savoury dish.
Cumin: Digestion and Tradition
Widely used in Mediterranean, Indian and Middle Eastern cuisines.
What does it offer?
Some research suggests it may:
- Support digestion.
- Help reduce bloating.
- Provide antioxidant compounds.
How to use it
- Pulses and legumes.
- Curries.
- Chilli dishes.
- Hummus.
I like to add it when I prepare rice; a habit I picked up from my friend Isa.
Black Pepper: Much More Than a Seasoning
Black pepper contains piperine, a particularly interesting bioactive compound.
What does it offer?
It may help to:
- Improve the bioavailability of certain nutrients and plant compounds.
- Enhance the absorption of curcumin.
How to use it
- In virtually any savoury dish.
Cloves: One of the Richest Sources of Antioxidants
Native to Indonesia, cloves are actually the dried flower buds of the Syzygium aromaticum tree.
What do they offer?
Their main active compound is eugenol, which has been associated with:
- Potent antioxidant activity.
- Antimicrobial properties.
- Mild analgesic effects (traditionally used to relieve tooth discomfort).
Interesting fact
Cloves have one of the highest ORAC (Oxygen Radical Absorbance Capacity) values among commonly used spices.
However, this does not mean they should be consumed in large quantities.
How to use them
- Fruit compotes.
- Stews.
- Curries.
- Broths.
- Spiced infusions.
I love using a couple of cloves when I prepare steamed mussels (and some other steamed crustaceans) just like my mother does.
Saffron: The Red Gold of the Kitchen
One of the world’s most valuable spices, saffron is obtained from the stigmas of the Crocus sativus flower.
What does it offer?
Research suggests that its bioactive compounds, crocin and safranal, may contribute to:
- Supporting mood.
- Promoting cognitive function.
- Providing antioxidant activity.
Interesting fact
Around 150 flowers are needed to produce just one gram of saffron, which explains its high price.
How to use it
- Rice dishes.
- Broths.
- Stews.
- Mediterranean soups.
- Desserts.
Nutmeg: A Little Spice with a Remarkable History
Nutmeg comes from the seed of the Myristica fragrans tree, native to the Banda Islands of Indonesia, once known as the “Spice Islands”.
For centuries, it was one of the world’s most prized spices and played a significant role in the spice trade.
What does it offer?
Nutmeg contains several bioactive compounds, including:
- Myristicin.
- Elemicin.
- Eugenol.
- Antioxidant polyphenols.
Preliminary research suggests that nutmeg may have:
- Antioxidant properties.
- Mild antimicrobial activity.
- Potential anti-inflammatory effects.
- Possible digestive benefits, which is why it has traditionally been used to ease bloating and digestive discomfort.
However, most of the available evidence comes from laboratory and animal studies, meaning that more research in humans is needed before drawing firm conclusions.
A note of caution
Nutmeg is perfectly safe when used in normal culinary amounts. However, consuming large quantities can be toxic.
Fortunately, the small amounts typically used in cooking are considered safe for most people.
How to use it
- Porridge and warm breakfast dishes.
- Homemade béchamel sauce.
- Mashed potatoes.
- Soups and vegetable purées, particularly pumpkin or butternut squash.
- Home baking, including cakes, biscuits and fruit desserts.
- Spice blends such as garam masala.
Cardamom: The Great Underrated Spice
Cardamom is widely used in Indian and Middle Eastern cooking.
What does it offer?
Preliminary studies suggest potential benefits related to:
- Digestion.
- Blood pressure regulation.
- Antioxidant activity.
Interesting fact
It is the third most expensive spice in the world, after saffron and vanilla.
How to use it
- Chai latte.
- Baking.
- Curries.
- Fragrant rice dishes.
Fennel: A Traditional Digestive Ally
Fennel seeds have been consumed after meals in many cultures for centuries.
What does it offer?
Traditionally, fennel has been used to:
- Reduce bloating.
- Support digestion.
- Ease intestinal gas.
Although scientific evidence remains limited, its traditional use is widespread.
How to use it
- Herbal teas.
- Bread recipes.
- Fish stews.
- Spice blends.
Real Vanilla: Beyond Its Aroma
It is important to distinguish natural vanilla from artificial vanilla flavouring (vanillin).
What does it offer?
Natural vanilla contains small amounts of antioxidant polyphenols and may help:
- Reduce the need for large amounts of added sugar in some desserts.
- Naturally enhance the perception of sweetness.
How to use it
- Natural yoghurt.
- Fruit compotes.
- Home baking.
- Porridge.
Aromatic Herbs Worth Keeping Close at Hand
Although technically not spices, as they are usually derived from the fresh or dried leaves of plants, aromatic herbs also contribute flavour, antioxidant compounds and form part of many healthy culinary traditions, including the Mediterranean diet.
Rosemary: Mediterranean Tradition at Its Best
Rosemary is one of the herbs most strongly associated with the Mediterranean diet.
What does it offer?
It contains antioxidant compounds such as:
- Rosmarinic acid.
- Carnosic acid.
Researchers are investigating its potential role in:
- Protection against oxidative stress.
- Cognitive function.
- Inflammatory processes.
How to use it
- Roasted meats.
- Oven-roasted potatoes.
- Roasted vegetables.
- Infused oils.
Oregano: Small but Mighty
Oregano is one of the herbs with the highest antioxidant capacity per gram.
What does it offer?
It contains:
- Carvacrol.
- Thymol.
These compounds have demonstrated antimicrobial activity, mainly in laboratory studies.
How to use it
- Tomato sauces.
- Homemade pizzas.
- Salads.
- Roasted vegetables.
Parsley: Much More Than a Garnish
Parsley (Petroselinum crispum) is one of the most commonly used herbs in Mediterranean cuisine, although it is often relegated to a decorative role.
What does it offer?
Parsley is a notable source of:
- Vitamin K, important for bone health and blood clotting.
- Vitamin C.
- Folate.
- Antioxidants such as flavonoids and carotenoids.
Interesting fact
Fresh parsley contains more vitamin C by weight than many fruits, although we typically consume it in much smaller quantities.
How to use it
- Added at the end of soups and stews.
- In sauces such as chimichurri, picadillo or salsa verde.
- Sprinkled over roasted vegetables.
- Mixed with butter to accompany fish or meat.
My grandmother always added a few leaves when she made a French omelet; I will never forget the taste of that omelet.
Basil: The Aroma of Summer
Basil (Ocimum basilicum) is a cornerstone of Italian and Mediterranean cuisine.
What does it offer?
It contains antioxidant compounds such as:
- Eugenol.
- Linalool.
- Rosmarinic acid.
Some studies suggest potential anti-inflammatory and antimicrobial effects, although most of the evidence comes from experimental studies.
How to use it
- Homemade pesto.
- Tomato salads.
- Soups.
- Pasta dishes.
- Roasted vegetables.
Thyme: Mediterranean Tradition with Interesting Properties
Thyme (Thymus vulgaris) has traditionally been used both in cooking and in folk remedies.
What does it offer?
It contains:
- Thymol.
- Carvacrol.
These compounds have demonstrated antimicrobial properties, mainly in laboratory studies.
Interesting fact
Traditionally, thyme infusions have been used to ease mild respiratory discomfort.
In my village and within my own family, we still prepare thyme tea when we have a cold or a sore throat.
How to use it
- Roasted meats.
- Potatoes.
- Roasted vegetables.
- Broths and casseroles.
- Herbal infusions.
Coriander: A Herb That Divides Opinion
Few herbs provoke such strong opinions as coriander.
Interestingly, some people perceive a soapy flavour due to genetic variations that influence the perception of certain aromatic compounds.
What does it offer?
Coriander provides:
- Vitamin K.
- Antioxidants.
- Small amounts of vitamins A and C.
How to use it
- Mexican-inspired dishes.
- Curries.
- Asian soups.
- Guacamole.
- Fresh salads.
Mint: Freshness with a Digestive Tradition
Mint (Mentha species) has been used for centuries because of its refreshing flavour and its association with digestive wellbeing.
What does it offer?
Menthol is its most characteristic compound.
Some studies suggest that peppermint oil may help manage certain symptoms of irritable bowel syndrome, always under medical supervision.
How to use it
- Herbal teas.
- Salads.
- Natural yoghurt.
- Dishes inspired by Middle Eastern or Mediterranean cuisine.
Sage: Much More Than an Aromatic Herb
Sage has long been part of traditional Mediterranean cooking.
What does it offer?
It contains antioxidant compounds, and researchers are investigating its possible role in:
- Cognitive function.
- Memory support.
- The regulation of inflammatory processes.
How to use it
- Sage butter sauces.
- White meats.
- Occasional herbal infusions.
Dill: The Forgotten Herb
Dill is widely used in Scandinavian and Eastern European cooking.
What does it offer?
It contains antioxidants and small amounts of vitamins and minerals.
How to use it
- Fish dishes, particularly salmon.
- Yoghurt-based sauces.
- Boiled potatoes.
- Pickled foods.
Conclusion: Returning to Spices Means Returning to More Mindful Cooking
If there is one thing I have learned in my own kitchen, it is that spices and aromatic herbs are a wonderful way to make food more interesting without relying on ultra-processed flavours.
They also help children become familiar with a wider variety of tastes from an early age. They will not always accept everything straight away (in fact, many foods need to be offered several times before they are accepted), but every small exposure matters.
Spices are not seeking centre stage; they are there to complement. They do not replace a healthy diet, but they can make it richer, more varied and more sustainable over time.
When we look at traditional cuisines, we see that spices were never simply decorative additions. They were a way of cooking with greater wisdom, creativity and connection to food.
Returning to their use is not a trend.
In reality, it is a small act of continuity with something that has always been there.
Spices remind us of something important: food does not have to be bland or boring to be healthy. In many traditional cultures, flavour and wellbeing were never separated.
Perhaps filling our kitchens with spices and aromatic herbs is one of the simplest — and most delicious — ways to care for our families.
Glossary for Curious Mums
Polyphenols: Natural compounds found in plants with antioxidant activity.
Capsaicin: The substance responsible for the heat in chilli peppers.
Bioavailability: The body’s ability to absorb and utilise a nutrient or compound.
Scientific References for Your Peace of Mind
- Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin. Biochemical Pharmacology.
- Borrelli F. et al. Ginger in gastrointestinal disorders. Current Opinion in Gastroenterology.
- Brewer MS. Natural antioxidants: sources, compounds, mechanisms.
- Ranilla LG et al. Antioxidant capacity of spices. Journal of Agricultural and Food Chemistry.
- Health effects of capsaicin: review studies in Critical Reviews in Food Science and Nutrition.
- Health effects of cinnamon: systematic reviews in Diabetes Care.
- Spices antimicrobial activity: Journal of Food Science reviews.