What Are 20 Herbs and Spices?

1. Cilantro

• You may either love it or despise it as new research indicates that the genes you were born with might influence the flavor you experience from cilantro.
• Some relate the flavor to the soup, whereas many who appreciate it describe it as a mild parsley with a citrus tang.
• Cilantro’s delicate leaves are best eaten raw or added as a garnish after cooking and go well with Mexican meals, seafood, soups, and salads.

Health benefits

• Low in calories and nutrient-dense food.
• Rich in antioxidants, which can help protect the body against damage from free radicals.
• May have anti-inflammatory effects beneficial for osteoarthritis and rheumatoid arthritis.
• Exhibits antimicrobial properties.
• May help lower cholesterol levels, which may reduce the risk of heart disease.
• Has been traditionally used to reduce anxiety and promote sleep.
• Can remove heavy metals from the body and detoxify the body.
• A good source of vitamin K and essential for blood clotting, wound healing, and bone health.

Nutritional values

2. Chives

• This spice is related to garlic, shallot, leek, and scallion and is often confused with green onions and scallions.
• They are distinguished by their incredibly thin, hollow stem, but they may also be used to decorate fresh green salads, baked potatoes, creamy potato salad, and deviled eggs.
• They can also be added to butter, vinegar, and sauces to enhance the depth of the flavor.
• Garlic extracts, powders, and supplements have been reported to dramatically reduce high blood pressure.

Health benefits

• Contain compounds that may help lower cholesterol levels and reduce the risk of heart disease.
• Vitamin C and antioxidants in chives can help boost the immune system and protect against infections.
• A good source of vitamin K, which is important for maintaining strong bones.
• Some studies have reported that the compounds in chives may have anticancer properties and may help prevent certain types of cancer.
• These may help regulate blood sugar levels and improve insulin sensitivity.
• They are a good source of dietary fiber, which can help promote healthy digestion and prevent constipation.

Nutritional values

3. Tarragon

• It is an anise or licorice-flavored plant with slender, pointed gray-green leaves which are the only edible part of the herb.
• This herb complements seafood, fruits, poultry, eggs, most vegetables, and sauces. 
• It may readily overpower other flavors and should be used with caution.
• The leaves should be used fresh because dried tarragon has a very mild scent. 
• This herb is mostly used in French cuisine.

Health benefits

• Thought to stimulate the appetite and aid in digestion by increasing the production of bile and stomach acid.
• Rich in antioxidants and exhibits anti-inflammatory and antibacterial properties.
• Known to improve oral health and is responsible for fresh breath.
• May help regulate blood sugar levels and improve insulin sensitivity.
• A good source of vitamin C, which is essential for the immune system and the production of collagen, and rich in vitamin A.

Nutritional values

4. Oregano

• Owing to its high quantities of phytochemicals and antioxidants, eating fresh green herbs such as oregano can provide the same advantages as eating fruits and vegetables.
• A study reported that oregano has the greatest antioxidant activity among 27 culinary herbs and 12 medical plants, scoring higher than fruits and vegetables.
• It has antimicrobial action against pathogens such as Salmonella typhimurium, E. coli, Staphylococcus aureus, and Staphylococcus epidermidis.

Health benefits

• Contains antioxidants—compounds that have anti-inflammatory and antimicrobial properties.
• Vitamin C in oregano can help boost the immune system and protect against infections.
• May help stimulate the production of stomach acid, which can aid digestion.
• Has a positive effect on cholesterol levels and blood pressure, thus helping improve cardiovascular health.
• A good source of vitamin K, which is important for blood clotting and bone health.

Nutritional values

5. Asafetida

• This is the dried gum derived from the taproot of the perennial herb Ferula assa-foetida, which grows in the desert areas of Afghanistan, Iran, and India.
• When cooked, it has a taste similar to that of leeks and onions.
• Small quantities of it are shaved off resin blocks and used in Indian foods. It is used as a digestive aid and flavoring element in condiments, lamb dishes, pickles, and vegetarian dishes.

Health benefits

• Can aid digestion, reduce flatulence and bloating and relieve menstrual cramps.
• May have anti-inflammatory and antioxidant effects.
• Low in calories and is a good source of minerals, such as calcium, iron, manganese, copper, and zinc.

Nutritional values

6. Bay leaves

• Genuine bay leaves (bay laurel, true bay, and sweet bay laurel) are gathered from the scented Mediterranean plant Laurus nobilis. 
• Fresh leaves have a gentle and astringent taste with hints of eucalyptus and faint floral aromas. 
• When dried, the taste softens and takes on woodsy, flowery, or tea-like undertones.
• It should not be confused with California bay, Umbellularia californica, which has a strong eucalyptus flavor.
• Dried leaves can be used in whole, crushed or dried forms in a variety of cuisines, including Brazilian, Indian, Mediterranean, Middle Eastern, and Philippine cuisines. 
• The delicate taste enhances fish, pork, and poultry meals and is a common component in sauces, soups, and stews.

Health benefits

• May aid in digestion and reduce bloating and flatulence. They may also have a mild laxative effect.
• Exhibit anti-inflammatory effects, which reduce inflammation in the body.
• A good source of antioxidants.
• Some research suggests that bay leaves may help lower blood sugar levels in people with diabetes.
• Compounds in bay leaves may help lower cholesterol levels and improve heart health.

Nutritional values

1. Celery seed

• A small fruit produced by the same plant produces celery stalks. 
• It has a strong celery flavor.
• It was used in ancient Mediterranean cuisine as a seasoning and as a medicinal ingredient in ancient China.
• Try it in pickles, sausages, and soups, or combine it with salt to make celery-finishing salt.

Health benefits

• Contains compounds that have anti-inflammatory properties, which may help reduce inflammation in the body.
• Rich in antioxidants, which can help protect cells from damage caused by free radicals.
• The antimicrobial properties of a celery seed can protect against certain bacteria, viruses, and fungi.
• Some studies have reported that celery seed may help lower blood pressure by dilating blood vessels and promoting the formation of red blood cells. 
• May help reduce joint pain and stiffness and improve bone health.
• Helps stimulate the production of stomach acid, which can aid in digestion, and its high fiber content promotes healthy digestion and regular bowel movements.

Nutritional values

2. Coriander seeds

• These are produced by the small fruits that develop after the cilantro plant blossoms. 
• They can be collected when green or left to get brown and dry.
• Pounded fresh green coriander has a vibrant taste, which is great for salad dressing. 
• The dried, tan pods mostly seen in spice closets have a lemony, flowery flavor, which pairs well with cumin in Indian cuisine, Moroccan tagines, homemade burgers, and fish poaching liquor.

Health benefits

• Rich in antioxidants and contain compounds that have anti-inflammatory and antimicrobial properties.
• Contain high fiber and certain compounds that may stimulate the production of stomach acid, can aid in digestion, and may relieve bloating and constipation.
• Help regulate blood sugar levels and improve insulin sensitivity.
• Have a positive effect on cholesterol levels and blood pressure, thus helping improve cardiovascular health.
• Contain iron, which is essential for the production of hemoglobin, and is rich in manganese, which is essential for the growth, development, and metabolism of the body.

Nutritional values

3. Ginger

• It is the rhizome (underground stem) of Zingiber officinale, a tropical flowering plant in the same family as cardamom and turmeric.
• The harsh bite of fresh ginger is caused by gingerol, an aromatic molecule that partially converts into sweeter zingerone when heated or dried.
• Hence, ground ginger in pumpkin pie, gingerbread, and gingersnaps is considerably less fragrant than fresh ginger.

Health benefits

• Rich in antioxidants and contain compounds that have anti-inflammatory properties.
• Has been used traditionally to relieve symptoms of indigestion, bloating, and constipation and to alleviate nausea and vomiting.
• Has a positive effect on blood pressure and cholesterol levels, thus helping improve cardiovascular health.
• Some studies have reported that ginger may have anticancer properties and may help prevent certain types of cancer.
• Certain compounds in ginger may boost the immune system and protect against infections.
• A good source of magnesium, which is essential for maintaining healthy bones and muscles, and manganese, which is essential for the growth, development, and metabolism of the body.
• The potassium in ginger helps maintain healthy blood pressure.
• Ginger contains copper, which is essential for the formation of red blood cells and the proper functioning of the nervous and immune systems.

Nutritional values

4. Juniper berries

• They are small round seed cones from the juniper tree.
• The immature green berries are used to flavor gin, whereas the mature dark blue berries are crushed and used to prepare marinades for meat, particularly to reduce the gamey flavor of venison and wild pig. 
• These berries have a bittersweet aroma with pine (pinene), wood (sabinene), and pepper undertones (myrcene). 
• Because of the volatile nature of the flavored molecules, juniper berries are usually sold intact or as a whole.

Health benefits

• Rich in antioxidants and contain compounds that have anti-inflammatory and antimicrobial properties.
• Contain volatile oils such as alpha-pinene, beta-pinene, and terpinene and phytochemicals such as terpenes, flavonoids, and tannins, which are known for their medicinal properties.
• Have traditionally been used to stimulate the appetite and aid in digestion by increasing the production of stomach acid.
• Have diuretic properties and may help increase urine flow and reduce the risk of urinary tract infections.
• Can help relieve respiratory problems such as coughs, colds, and congestion.
• As these berries are a good source of vitamin C, they help boost the immune system and promote healthy skin.

Nutritional values

5. Nutmeg

• When the plum-like fruits of Myristica fragrans (an Indonesian evergreen tree) ripen, they split apart to expose a shell-covered seed surrounded by a fleshy crimson outer lattice known as aril. 
• The aril is removed and dried to make mace, while the seed within the shell is ground to make nutmeg. 
• Nutmeg has the same aromatic components as mace, which include:
  • Sabinene (fresh)
  • Pinene (pine)
  • Myristicin (woody)
  • Methyl eugenol (sweet)
  • Limonene (citrusy) 
  • Geraniol (floral)
  • Cineole (penetrating)
  • Safrole (sassafras) 
• Bechamel sauce contains nutmeg, whereas eggnog and other spicy treats contain both nutmeg and mace.

Health benefits

• Rich in antioxidants and have compounds with anti-inflammatory properties.
• Has neuroprotective properties and may help prevent the degeneration of brain cells, thus helping improve cognitive function.
• May help stimulate the production of stomach acid, which can aid in digestion and may help relieve symptoms of indigestion, bloating, and constipation.
• Has been used traditionally as a natural pain reliever and may help reduce pain and discomfort associated with conditions such as headaches, menstrual cramps, and toothaches.

Nutritional values

• The golden stigma of the autumn crocus flower was likely cultivated in Greece during the Bronze Age. 
• Because the flower stigmas must be meticulously hand-harvested in a procedure that requires around 200 hours of effort per pound of dried saffron, it is the costliest spice in the world. 
• Dishes such as bouillabaisse and paella benefit from saffron's bitter, pungent, hay-like scent and golden hue.

Health benefits

• Contains several antioxidants and has anti-inflammatory properties.
• Can have a positive effect on symptoms of depression.
• Has a mild laxative effect, which can help improve digestion.
• Helps lower blood pressure and cholesterol levels.
• A good source of various crucial vitamins.

Nutritional values

7. Sumac

• It is a dark red spice derived from the fruit of Rhus bushes, which are related to cashew and mango trees. 
• It is popular in Middle Eastern and North African cookery, where it is used to flavor meat and sprinkled on top of hummus. 
• Sumac has a tangy, lemony flavor (from the presence of malic and other acids) and woody pine overtones.

Health benefits

• A good source of antioxidants and contain compounds that may help reduce inflammation in the body, which can help reduce the risk of certain diseases.
• May help lower blood sugar levels, cholesterol, and blood pressure and improve insulin sensitivity.
• Owing to its mild laxative effect, it may help improve digestion.

Nutritional values

8. Cayenne pepper

• It is a ground red pepper named after the French Guiana city of Cayenne.
• It is a high source of capsaicin, the potent phytochemical that gives chilies their heat and appears to have a chemopreventive effect. 
• According to the data, the main capsaicinoids found in peppers target several pathways implicated in cancer formation and inflammation.
• It is believed that capsaicin and its cousins are also potent analgesics.

Health benefits

• May help increase feelings of fullness, which can help reduce overall food intake and promote weight loss.
• Contains capsaicin, a compound that may help relieve pain and reduce inflammation, and has antioxidants that protect the cells from oxidative damage.
• May help improve circulation and lower blood pressure.
• May help improve digestion and reduce symptoms of indigestion.
• Studies have reported that cayenne pepper may have anticancer properties although more research is needed.

Nutritional values

• It is the dried, unripe fruit of Pimenta dioica, a myrtle-like evergreen tree endemic to the Caribbean areas of the Greater Antilles, Mexico, and Central America. 
• The dried berries are bigger than peppercorns and have a cinnamon, clove, nutmeg, and pepper flavor, thus the name allspice.
• It is popular in spice mixes and is used in sweet and savory foods.
• It is a mainstay in Jamaican and German cuisines and is widely used at home in curries, jerk spices, sausages, soups, and stews. Additionally, it is used in cakes, cookies, pies, and other baked products.

Health benefits

• Contains compounds that may help reduce inflammation in the body, which can help reduce the risk of certain diseases.
• May help improve digestion, boost the immune system, and relieve pain.
• A good source of antioxidants, including eugenol and quercetin, which can help protect the body against damage from free radicals.

Nutritional values

10. Anise seeds

• These Are the dried seeds of a fragrant flowering plant in the Apiaceae family, Pimpinella anisum, which is native to the Levant or eastern Mediterranean area and Southwest Asia. 
• Its sweet, spicy flavor is akin to other licorice-like flavors including fennel, tarragon, and star anise.
• These seeds are commonly used in bread, sweets, and pastries, as well as in savory meals such as curries, meat dishes, pickles, sausages, seafood, stews, and various vegetables such as beets and cabbage.

Health benefits

• Have antimicrobial properties, which can help fight against bacterial infections, and exhibit anti-inflammatory properties.
• May help improve digestion and reduce symptoms of indigestion, bloating, and gas.
• May help relieve symptoms of respiratory issues such as cough, bronchitis, and asthma.
• May reduce menstrual cramps.

Nutritional values

11. Turmeric

• It has an earthy undertone and an amazing yellow color
• This spice boasts the most health advantages of any spice used in Indian cuisine. 
• A pinch to a teaspoon of turmeric is often used to flavor and color a dish for a family of four.
• Turmeric is an excellent anti-inflammatory substance, and its absorption is increased several times by the piperine found in black pepper.
• If used for medicinal purposes, incorporate at least a dash of black pepper along with turmeric in your recipes.

Health benefits

• Contains curcumin, a compound that has anti-inflammatory properties that help lower the risk of certain diseases, such as heart disease and certain types of cancer.
• Rich in antioxidants
• May have a beneficial effect on cognitive function and may help reduce the risk of neurodegenerative diseases.
• Aids in digestion.

Nutritional values

12. Cinnamon

• It is the dried inner bark of a few species of Cinnamomum, a tropical evergreen tree of the Lauraceae family. C. verum is a real cinnamon endemic to Sri Lanka. 
• C. cassia, often known as Chinese cinnamon, has a stronger, spicier taste.
• It is a flavoring agent for sweet and savory meals and this fragrant spice is also beneficial to your health. 
• The taste is warm, earthy, bittersweet, and nutty, and is regarded as the world's most popular baking spice. 
• It may be found in baked goods, curries, and stews.

Health benefits

• May help lower blood sugar levels and improve insulin sensitivity, which can be beneficial for people with diabetes.
• Rich in antioxidants and exhibits anti-inflammatory properties.
• May have a beneficial effect on cognitive function and may help reduce the risk of neurodegenerative diseases.
• Lowers cholesterol and blood pressure levels, which can help reduce the risk of heart disease.

Nutritional values

13. Smoked paprika

• It is mildly sweet with smoky overtones that can be moderate or spicy.
• It gives a gorgeous red color as well as sweetness and a smoky flavor to meats, seafood, and vegetables. 
• It is widely used in a variety of cuisines throughout the world and should be a staple in your spice cabinet to give depth to recipes.

Health benefits

• Contains compounds that may help reduce inflammation in the body, which can help reduce the risk of certain diseases, and is rich in antioxidants.
• May help lower cholesterol and blood pressure levels, which can help reduce the risk of heart disease.
• May improve digestion, reduce symptoms of indigestion and help relieve symptoms of respiratory issues such as cough, bronchitis, and asthma.
• Contains capsaicin, a compound that may have anti-inflammatory and pain-relieving properties.

Nutritional values

14. Cloves

• These are the dried flower buds of Syzygium aromaticum, an aromatic tree in the Myrtaceae family, which is native to the Indonesian Maluku Islands.
• They have a powerful flavor, which is pungent, sweet, and nearly spicy, yet fruity and refreshing. 
• This spice works well in both sweet and savory recipes and is widely used in Asian, African, and Middle Eastern cultures in curries, fruit sweets, marinades, and meat preparations.
• It is also used to flavor baked products and hot beverages and is a key element in spice mixes, such as pumpkin pie spice.

Health benefits

• Contain compounds with anti-inflammatory effects, which help reduce inflammation in the body.
• A good source of antioxidants.
• Have been used as a natural pain reliever for toothaches and other types of pain.
• May aid in digestion and reduce bloating and flatulence.
• Contain compounds that may boost the immune system.

Nutritional values