People have used spices for thousands of years to support health and well-being. A large and growing body of research demonstrates that spices deliver taste, flavor, and diet quality benefits – filling important nutrition gaps. 

Spices Increase Vegetable Intake

Several studies have shown that adding spices and herbs to foods increases vegetable consumption across age groups. 

• The addition of dill weed, garlic powder, onion powder, black pepper, ginger, cayenne pepper, parsley, and oregano helped improve vegetable intake in African American high-schoolers.
• Herb/spice flavored reduced-fat dips improved taste, liking, acceptance, and consumption of vegetables in 3-5-year olds.
• Cooked vegetables seasoned with onion powder, garlic powder, parsley, black pepper, dill weed, ginger, cayenne pepper, and/or coriander led adults to purchase more green beans, broccoli, and cauliflower in a cafeteria setting.

Spices Help Achieve Dietary Goals

Studies also have shown that spices can help achieve dietary goals for whole grains, legumes, and other healthy foods while replacing or reducing added sugar, sodium, fat, and calories. Public health nutrition authorities encourage many Americans to lower their intake of these nutrients.

Physiological Effects of Herbs and Spices

A growing area of emerging research is also studying the potential physiological effects of herbs and spices. While more data are needed to determine conclusive results, many spices and herbs contain polyphenolic compounds that have antioxidant and anti-inflammatory properties. 

A recent compendium of review articles describes developing evidence for black pepper, ginger, vanilla, cinnamon, turmeric, and 17 other commonly used spices and herbs. Future research will explore how these and other spices may convey benefits related to weight management, gut health, cognition, heart health, metabolism, and more.