The spices are good for health that you should know to use them more. Taking advantage of natural spices will help you live a healthier life. Spices not only make food more delicious but also help increase nutrients for family meals. You can freely choose from a variety of cooking spices such as garlic, chili, rosemary, cinnamon, cardamom, turmeric ...

In addition to familiar seasonings such as soy sauce, fish sauce or vinegar, dry spices also give the dish many special delicious flavors. Not only that, these cooking spices also bring many health benefits for the whole family.

1. Cinnamon

Cinnamon is a popular spice in many recipes and also in cakes. This spice contains a compound with many health benefits called cinnamaldehyde. Besides, cinnamon also has powerful antioxidants that help you fight inflammation as well as reduce cholesterol and triglyceride levels in the blood.

Another important effect of cinnamon is to help you control your blood sugar. Cinnamon may lower blood sugar by slowing the breakdown of carbs in the digestive tract and improving the body's insulin sensitivity. Studies have shown that cinnamon can lower fasting blood sugar by 10-29% in diabetics. The appropriate amount of cinnamon to use is 1 - 6g per day.

2. Sage

Sage has long been known for its healing properties. This spice was even used to prevent disease. Recent research indicates that sage may improve brain function and memory, especially in people with Alzheimer's disease. Alzheimer's disease is accompanied by decreased levels of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine, helping you to better control your condition.

In a 4-month study of 42 people with mild to moderate Alzheimer's disease, sage extract was shown to significantly improve brain function. Other studies have also shown that sage can improve memory in healthy people, including children and the elderly.

In addition to using sage to make tea, you can use this herb to spice up pumpkin soups, barbecue, pasta, baked sweet potatoes, etc.

3. Spices are good for health: Mint

Peppermint has long been used in folk medicine and in aromatherapy to help protect health. Like many other herbs, the health benefits of mint are largely in its essential oils. Many studies have shown that menthol can improve pain control in irritable bowel syndrome or IBS.

There's also some research showing that using peppermint in aromatherapy can help combat nausea. A study of 1,100 women in labor found that aromatherapy with peppermint significantly reduced nausea. This herb has also been shown to reduce nausea after surgery and cesarean deliveries.


Peppermint essential oil is good for health.

Peppermint also helps relax the smooth muscles in the colon, which in turn helps relieve pain during defecation. Moreover, this spice also helps to reduce uncomfortable bloating. Mint leaves can be a spice to make your drinks more special or go well with salads.

4. Turmeric

Turmeric is an indispensable spice to create the yellow color of curries. This spice contains several compounds with medicinal properties, the most important of which is curcumin. Curcumin is a potent antioxidant that helps fight oxidative damage and boosts the body's antioxidant enzymes. Oxidation is believed to be one of the causes of aging and many other diseases.

Curcumin also has anti-inflammatory activity comparable to that of some anti-inflammatory drugs. Studies show that this substance can improve brain function, fight Alzheimer's disease, reduce the risk of heart disease and cancer, and reduce arthritis. You can add turmeric powder to many dishes such as braised fish, braised chicken, braised meat, fish noodles, fish soup...

5. Purple basil

Basil is a sacred herb in Indian culture. Scientifically, studies show that basil can inhibit the growth of a wide range of bacteria, yeasts and molds that are harmful to health.

A small study also shows that this spice can boost immune system function by increasing certain immune cells in the blood. Besides, basil can also help lower blood sugar, treat anxiety and depression caused by anxiety. You can incorporate basil into your drinks or some of your favorite soups.

6. Spices are good for health: Cayenne pepper

The active ingredient in cayenne pepper is called capsaicin, a substance that has been shown to help reduce cravings and boost fat burning in many studies. Therefore, this spice is a common ingredient in many weight loss supplements. One study found that adding 1g of chili to a meal reduced cravings and increased fat burning in people who did not regularly eat chili peppers. However, chili peppers are not effective for people who are used to eating spicy food.

Chili is one of the healthiest spices.

Some animal studies also show that capsaicin may fight certain cancers such as lung, liver, and prostate cancers. You can find cayenne pepper powder easily at online stores or in some supermarkets to spice up the dishes you cook every day.

7. Ginger root

Ginger is one of the popular dried spices in many families and is also sometimes used to treat a number of ailments. Studies have shown that taking 1g or more of ginger can help treat nausea caused by morning sickness, chemotherapy, and motion sickness.

In addition, ginger has powerful anti-inflammatory properties and can help manage pain. One study in subjects at risk of colon cancer found that taking 2g of ginger extract per day reduced markers of colitis. This effect is similar to that of aspirin.

You can now find both fresh ginger and ginger powder to use when cooking. You can use ginger to taste in some everyday dishes such as braised chicken, braised meat, steamed snails, steamed fish or some other soups.

8. Fenugreek

Fenugreek has a characteristic bitter taste and is often used in Indian Ayurvedic medicine to help men improve their sex life. This herb also offers positive effects on blood sugar. Fenugreek contains the plant protein 4-hydroxyisoleucine that may help improve the function of the hormone insulin.

Many human studies have shown that taking as little as 1g of fenugreek extract daily can lower blood sugar levels, especially in diabetics.

9. Spices are good for health: Rosemary

The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to help prevent allergic reactions and nasal congestion. A study of 29 people given either 50 or 200mg of rosmarinic acid found that both doses were able to suppress allergy symptoms. When participants took rosemary, nasal congestion and the number of immune cells in the nasal secretions also decreased.

You can use rosemary to taste some grilled dishes such as grilled chicken, grilled meat, grilled shrimp… In addition, this spice is also suitable for steak or some other soups. If you like the scent of rosemary, you can even make your own rosemary essential oil for massage at home.

10. Garlic bulbs

The health benefits of garlic are due to a compound called allicin. This is also the compound that gives garlic its very characteristic smell. Garlic is known to help alleviate some ailments like colds. If you often get colds, adding garlic to your diet can be very beneficial. In addition, garlic is also beneficial for heart health. For people with high cholesterol, garlic supplements can help reduce total cholesterol and bad LDL cholesterol by about 10-15%.

Human studies also show that garlic supplements can significantly reduce blood pressure in people with high blood pressure. One study found that blood pressure lowering effects were similar to antihypertensive drugs. You can use garlic in some fried dishes such as fried fish or stir-fried vegetables to make the dish more fragrant and nutritious.

11. Green cardamom

The health benefits of cardamom are quite diverse such as antibacterial, help improve metabolic syndrome, improve oral health, protect liver, fight cancer… It is one of the dry spices with a sweet taste. Light yet flavorful in both drinks and food. You can find cardamom powder online or in supermarkets to add to your coffee or combine with some delicious pastries.

12. Black pepper is a good spices for health

Black pepper has a mild spicy taste that makes the dish more appealing and can also help you lose weight because it contains compounds that promote the breakdown of fat cells. This spice also has antibacterial properties, so it can help the body fight some infections and insect bites.

One of the main components of black pepper, piperine, has been shown to help alleviate memory loss. Previous studies have shown that black pepper may be beneficial for people with Alzheimer's disease, dementia, aging disorders or cognitive decline caused by harmful free radicals.

Black pepper is a familiar spice and is easy to combine with everyday dishes such as braised meat, barbecue, steak, fried eggs, soups... When buying pepper, you should buy black pepper and grind it out. instead of buying pre-ground pepper to make it more fragrant.

13. Great anise

Star anise, also known as star anise, has a slightly spicy taste, which helps to stimulate intestinal motility and cure abdominal pain. This spice also helps to increase respiratory secretions and is used as an expectorant. Anise can also inhibit the growth of tubercle bacilli and subtilis bacillus.

You can roast star anise and add it to pho broth, potential dishes, stews, hot pot or curries to create a delicious taste. Star anise powder can also help eliminate fishy odors and flavor fish meat very well.

14. Marjoram

Marjoram, also known as spicy marjoram (oregano), is not only a delicious spice for Western dishes but also can help you treat a number of diseases such as respiratory disorders, gastrointestinal disorders (GI). , uterine spasms, arthritis, urinary tract disorders, headaches ... Marjoram essential oil can also help fight inflammation, prevent cancer, treat colds or fight fungus for babies.

In addition to adding marjoram to pizza, you can also use this spice in some Vietnamese dishes such as vermicelli with shrimp paste, vermicelli, shrimp salad with water spinach or kohlrabi salad.

15. Coriander

Coriander, also known as coriander, is not only a spice that makes food beautiful and delicious, but also brings many health benefits. The health benefits of coriander include anti-arthritis, good sleep, improved digestion, etc. Moreover, coriander also contains a lot of ascorbic acid (vitamin C) which has the effect of reducing bad LDL cholesterol and increasing cholesterol. good cholesterol HDL. Thanks to this effect, coriander can help reduce cholesterol accumulation in the arteries and prevent cardiovascular diseases.

Coriander is suitable for some water dishes such as pumpkin soup, fish porridge, squash soup, sour soup, banh cuon... In addition, you can also use coriander to decorate some fried dishes such as fried okra with meat. , fried chicken wings with fish sauce or fried rice.

Dried spices are quite diverse but bring many health benefits that you did not expect. This can be a small secret to help everyday dishes become more delicious and nutritious!

Above are spices good for health that you can refer to to use every day in meals. Hopefully through this article you will understand more about familiar spices and their effects.

>>See more: Types of spices must have in The kitchen



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