Top 7 Spices and Herbs for Health Benefits
Written By Santa Prisca & Co Staff Last updated on
Want a simple way to feel better, eat tastier food, and spend almost nothing extra? Open your spice cabinet. The right pinches and sprinkles can calm digestion, support your immune system, and even help manage inflammation. No exotic ingredients or chef skills needed, just everyday seasonings that pull double duty.
In this beginner friendly listicle, we will walk through the best spices and herbs for health, spotlighting seven all stars you can find in any grocery store. For each one, you will learn what it is known for, what research suggests it may support, and the easiest ways to use it tonight. Expect quick serving ideas, flavor notes, and simple dos and don’ts, like how much to start with and when to add it to the pan. We will also cover whether fresh or dried works best, how to store your stash so it stays potent, and which swaps to try if you are missing an ingredient. By the end, your meals will taste brighter, and your body will thank you, one fragrant sprinkle at a time.
1. Cinnamon: The Heart's Best Friend
Why cinnamon is a smart start for heart health
Rich in polyphenols for steadier blood sugar. Cinnamon is packed with polyphenols like cinnamaldehyde that can improve insulin sensitivity. In a controlled trial, adults with type 2 diabetes who consumed 1 to 6 grams daily for 40 days saw fasting blood glucose drop by 18 to 29 percent, a meaningful change for metabolic health chromium and polyphenols from cinnamon improve insulin sensitivity. Cinnamon may also slow the enzymes that break down carbs, leading to a gentler rise in blood sugar evidence-based health benefits of cinnamon. Beginners can start with 0.5 to 1 teaspoon daily and check in with a healthcare provider if on glucose-lowering medications.
Supports heart health by improving lipid numbers. Several clinical studies and reviews suggest cinnamon can help lower total and LDL cholesterol, reduce triglycerides, and may nudge HDL in a favorable direction. Better blood sugar control also eases stress on arteries over time. Some research points to small reductions in blood pressure, a nice bonus for overall cardiovascular wellness. Aim for consistency, a few pinches each day can add up.
Easy, tasty ways to use it daily. Steep a cinnamon stick in black or herbal tea for 5 minutes for gentle sweetness without sugar. Dust ground cinnamon over oatmeal, yogurt, or baked apples, then add a pinch of Colima sea salt to amplify flavors with a clean, premium sea salt. Sprinkle on sliced pears, bananas, or roasted sweet potatoes for dessert-like warmth. In baking, replace part of the sugar with cinnamon for aroma and sweetness.
Choose cinnamon that cares for people and the planet. Consumers increasingly expect traceable, ethically produced spices, a shift that aligns with initiatives to make the spice sector more sustainable. Opting for responsibly sourced cinnamon mirrors Santa Prisca & Co.’s commitment to sustainability, wellness, and gratitude. Just as our Mexican sea salt is harvested with care, we champion sourcing that honors farmers and ecosystems. Your spice rack can support heart health and a healthier supply chain at the same time.
2. Turmeric: A Natural Inflammatory Support
Curcumin is turmeric’s star anti-inflammatory. Think of it as the compound that helps dial down your body’s overactive “inflammation switch.” Research shows curcumin can calm key pathways like NF-kB, which regulates many inflammatory signals in the body. A recent trial reported reductions in inflammatory biomarkers when turmeric or curcumin were used, supporting its real-world impact on immune and inflammatory responses Scientific Reports trial summary. Meta-analyses of randomized controlled trials also find meaningful drops in markers like C-reactive protein and IL-6 with curcumin supplementation, reinforcing its role in everyday wellness systematic review and meta-analysis.
Turmeric supports joint health and can ease arthritis symptoms. For beginners, this simply means less stiffness, better mobility, and more comfortable daily movement when used consistently. A systematic review of clinical trials found curcumin helped relieve osteoarthritis pain and improves function, with some studies showing results similar to nonsteroidal anti-inflammatory drugs but with fewer side effects for many participants arthritis symptoms meta-analysis. Early research also suggests benefits for rheumatoid arthritis by reducing inflammatory signaling that drives joint damage. If you take medications or have a medical condition, check with your clinician to tailor the right approach.
Easy ways to add turmeric today. Stir 1/2 to 1 teaspoon into weeknight curries or lentil soups for warmth and color. For a soothing tea, simmer milk of choice with 1/2 teaspoon turmeric, a pinch of black pepper, honey to taste, and a pinch of Colima sea salt for balance and minerals. Blend 1 teaspoon into smoothies with mango, ginger, and yogurt, then add black pepper and a little healthy fat, such as coconut milk, to boost curcumin absorption. Sprinkle over roasted vegetables with premium sea salt and olive oil for a golden, savory crust.
Choose ethically sourced turmeric for purity and potency. Consumers increasingly expect traceable, fair, and sustainable spices, and for good reason. Responsible sourcing supports farmer livelihoods, discourages adulteration, and preserves soil and community health. At Santa Prisca & Co., we champion small-batch, ethically crafted ingredients, the same care we bring to our Mexican sea salt, so you can season with confidence and gratitude. Look for transparent origin details and routine purity testing to ensure you get clean, vibrant turmeric every time.
3. Peppermint: Sweet Relief for Digestive Woes
1) Soothe digestion, the minty way
Peppermint’s cooling compound, menthol, helps relax the muscles of your gut, which can ease cramping, gas, and bloating. Clinical reviews find that enteric-coated peppermint oil can ease IBS symptoms like abdominal pain and discomfort, making it a beginner-friendly staple for tender tummies peppermint oil can ease IBS symptoms. If tea is more your speed, research notes that a simple cup supports relief from indigestion and nausea, especially after a heavy meal peppermint tea benefits. Try this easy ritual: steep 6 to 8 fresh leaves in 1 cup hot water for 5 minutes, then sip warm 20 to 30 minutes after eating. For occasional on-the-go relief, chew a few fresh leaves with a pinch of natural salt to encourage saliva and gentle digestion.
2) Fresh breath and a calmer mind
Peppermint naturally freshens breath, and its antimicrobial properties can help reduce odor-causing oral bacteria peppermint’s antimicrobial benefits. Make a quick mouth rinse by cooling strong peppermint tea and swishing for 30 seconds after brushing. The aroma can also feel mentally refreshing, which is helpful during afternoon slumps or before a workout. Keep a few crushed leaves in a small jar, then inhale slowly for 10 seconds while practicing deep belly breaths to cue relaxation.
3) Easy, delicious ways to use peppermint
Tea: Brew as above, then finish with a squeeze of lemon and a tiny pinch of Colima sea salt to round the flavor.
Dessert: Melt 6 ounces dark chocolate, spread thin, sprinkle with 1 teaspoon crushed peppermint and 1/4 teaspoon premium sea salt, then chill for a quick mint bark.
Savory: Stir 1 cup Greek yogurt with 2 tablespoons finely chopped peppermint, 1 teaspoon lemon zest, 1 small grated garlic clove, and a pinch of Mexican sea salt. Dollop over falafel, grilled vegetables, or lamb for a bright, cooling contrast.
Peppermint embodies what wellness-minded cooks value today, ingredients that are traditional, effective, and responsibly used. As interest in ethically sourced botanicals grows, peppermint pairs beautifully with Santa Prisca & Co.’s commitment to heritage, gratitude, and simple, elevated gourmet seasoning that supports everyday well-being.
4. Holy Basil: Nature's Stress Reliever
Ease stress and support healthy blood sugar. Holy basil, or Tulsi, is an adaptogen that helps your body handle daily physical and emotional stress with more balance. In a randomized, double blind trial, people taking holy basil extract saw a 39 percent improvement in overall stress symptoms versus placebo, a meaningful lift in everyday resilience a randomized, double blind trial reporting a 39 percent improvement in stress symptoms. Its key compounds, including eugenol, ursolic acid, and rosmarinic acid, likely contribute to these effects. Early research also shows potential to lower fasting and post-meal glucose, so check with your clinician if you use diabetes medications to avoid additive effects overview of basil’s potential to help regulate blood sugar.
Boost mental clarity and lift mood. Many users report clearer thinking and a steadier, more positive mood with regular Tulsi. A technical monograph notes faster reaction times and fewer errors on cognitive tasks after supplementation, supporting its reputation for calm focus technical monograph summarizing cognitive and mood effects. These benefits likely reflect gentle modulation of stress hormones and neurotransmitters. Try a cup before deep work or as an afternoon reset when coffee might feel too stimulating.
Simple ways to use it, plus a values-first twist. For tea, steep 2 to 3 teaspoons of dried holy basil leaves in just-boiled water for 5 to 6 minutes, then enjoy warm or iced. Prefer fresh? Toss torn Tulsi leaves into a cucumber and mango salad with lime, extra virgin olive oil, and a pinch of Santa Prisca & Co. Colima sea salt, our premium sea salt, for bright, mineral-rich balance. This herb’s peppery, clove-like notes also pair beautifully with tomatoes, grilled fish, and stone fruit, making it an easy gourmet seasoning. Rooted in nature and tradition, Tulsi fits our commitment to sustainable, ethically crafted staples, and earns its place among the best spices and herbs for health in a wellness-minded kitchen.
5. Sage: Enhance Your Cognitive Wellness
Antioxidant power for sharper thinking. Sage contains rosmarinic acid, carnosol, and carnosic acid that guard neurons from oxidative stress. Early studies suggest sage supports memory, attention, and reasoning, partly by slowing acetylcholine breakdown. For a plain-English overview of mechanisms and research, explore this summary of sage’s brain benefits.
Easy, delicious ways to use it. For roasts, rub chicken or root vegetables with chopped sage, olive oil, garlic, and a pinch of Colima sea salt for a savory, mineral-rich crust. For pasta, brown butter, crisp whole sage leaves, toss with ravioli, and finish with cracked pepper. For infusions, steep 4 to 6 leaves for 5 minutes; add lemon, then season lightly with premium sea salt for a balanced sip.
Everyday focus, made practical. Brew sage tea before deep-work sessions or important meetings to create a consistent cognitive cue. Keep dried sage at your desk to season nuts or popcorn, turning snacking into a mindful reset. Track energy, concentration, and mood for two weeks to spot your best timing and amount.
Wellness with gratitude, aligned with values. The herbs and spices market is projected to reach 26.95 billion dollars by 2026, and buyers increasingly expect ethical, traceable sourcing. Choosing clean-label herbs and natural seasonings reflects Santa Prisca & Co.’s commitment to sustainability, wellness, heritage, and gratitude. Let sage, paired with our mineral-rich Mexican sea salt, remind you to season with intention and appreciate the hands and elements behind every bite.
6. Rosemary: Immune System's Natural Defender
Strengthen immune defenses with rosemary’s antioxidants. Rosemary is rich in carnosic acid and rosmarinic acid, two antioxidants that help neutralize free radicals and ease oxidative stress, a key driver of weakened immunity. Early research also points to antimicrobial activity that can help your body keep everyday bugs in check. For beginners, think simple: add a pinch of dried rosemary to roasted veggies or whisk it into a vinaigrette a few times a week. Consistency matters, so aim for about 1 teaspoon dried or 1 tablespoon fresh rosemary in daily cooking as part of a balanced diet.
Make grilled meats, soups, and stews work harder for you. Fold chopped rosemary into a quick marinade, 2 teaspoons rosemary, 1 tablespoon olive oil, garlic, and lemon per pound of meat, and rest for 30 minutes. Studies show rosemary marinades can reduce some high-heat grilling byproducts, like HCAs, by up to 60 percent. For cozy bowls, add 1 to 2 teaspoons dried rosemary to chicken soup or bean stew during the last 20 minutes for a piney lift and added polyphenols. Finish with a pinch of Colima sea salt, a premium sea salt that brings gentle crunch and balanced minerals for gourmet seasoning.
Support hair health and ease muscle tension naturally. In a small randomized trial, rosemary oil performed similarly to 2 percent minoxidil at six months for common pattern hair thinning. Try a scalp massage with a safe dilution, 2 to 3 drops rosemary essential oil in 1 teaspoon carrier oil, three times weekly. The same dilution can be massaged into calves, shoulders, or the lower back to help relax tight muscles after workouts. Patch test first, and talk to your healthcare provider if you are pregnant, nursing, or have a medical condition.
Choose herbs that honor people and planet. Shoppers increasingly expect traceable, ethically produced botanicals, a trend reflected in global initiatives and the growth of the herbs and spices market. Santa Prisca & Co. aligns with these values through responsible sourcing, wellness focus, and gratitude for the artisans behind every ingredient. From our mineral-rich Mexican sea salt to carefully curated herbs, we prioritize sustainability and clean labels. That way, nature-focused cooks enjoy the best spices and herbs for health with confidence.
7. Oregano: Your Antiviral Ally
Meet thymol and carvacrol, oregano’s star defenders. These phenolic compounds are behind oregano’s antibacterial and antiviral punch. In lab studies, oregano extracts have slowed the growth of common troublemakers like E. coli and Pseudomonas, and carvacrol has inactivated norovirus within an hour. Use culinary amounts daily for gentle support, and speak with a healthcare professional before using concentrated oregano oil.
Cook with it, simply and often. For pizza or pasta sauce, stir in 1 teaspoon dried oregano per 2 cups of tomatoes, then add a few torn fresh leaves before serving for bright aromatics. Make a quick infused oil: warm 1 tablespoon dried oregano in 1/2 cup extra virgin olive oil on low for 5 to 10 minutes, cool, then strain. Drizzle over roasted vegetables or grilled fish, and finish with a pinch of Colima sea salt for mineral-rich snap. For a weeknight marinade, whisk your oregano-infused oil with lemon, garlic, and premium sea salt, then coat chicken or tofu for 20 minutes.
Support easy breathing when bugs are making the rounds. Oregano’s carvacrol and thymol show activity against several respiratory pathogens, and its antioxidants help calm irritated airways. Try a simple tea: steep 1 teaspoon dried oregano, or 2 teaspoons fresh, in hot water for 5 to 7 minutes, then add lemon and honey. Sip warm and breathe in the steam to soothe the throat and chest. Essential oils are potent, so avoid ingesting them and always dilute for any topical use.
Heritage and health, in every sprinkle. At Santa Prisca & Co., we celebrate time-honored cooking that also supports well-being, from hand-harvested Mexican sea salt to carefully chosen botanicals like oregano. The herbs and spices market is projected to reach 26.95 billion dollars by 2026, driven by wellness-focused cooking and ethical sourcing. That is why we highlight origin, artisans, and sustainable methods, inviting gratitude at the table. Pair oregano with our natural salt to turn everyday meals into simple, nourishing rituals.
Conclusion: Spice Up Your Health Journey
Embrace herbs and spices for everyday wellness. Cinnamon, turmeric, and garlic provide antioxidants and anti inflammatory support. Many also aid cognition, calm the stomach, and may help guard cells. Start small, add a pinch to oats, soups, or roasted vegetables.
Choose ethically sourced goods from Santa Prisca & Co. Consumers expect traceability, a shift strengthened by the Sustainable Spices Initiative. Santa Prisca & Co. reflects this mindset with hand harvested Colima sea salt, a premium sea salt that is mineral rich and naturally sun dried. Selecting natural salt and mindful herbs supports wellness and honors producers.
Experiment to enhance flavor and nutrition. Dust cinnamon on yogurt, stir turmeric into lentils, or scatter oregano over tomatoes. Finish with Mexican sea salt for bright, clean lift, then adjust heat with chili flakes. Blend Colima sea salt, rosemary, and lemon zest for a quick gourmet seasoning.
Nurture tradition and well being in daily cooking. Keep a spice journal, buy small amounts, and refresh every six months. Learn origin stories, thank the growers, and cook with intention. The herbs and spices market could reach 26.95 billion dollars by 2026, a sign this movement is here to stay.
