Dried herbs and spices can pack a punch of 10 times the antioxidant power of nuts and seeds. Just a small sprinkle added to your favourite dish can go a long way in boosting flavour and nutrition.
Why herbs and spices are so high in antioxidants
Herbs and spices are rich in plant compounds that help protect the body from oxidative stress. Even small amounts can deliver a powerful antioxidant boost compared to many other foods because they are mainly dried and concentrated.
How adding herbs and spices boosts everyday meals
Let’s look at a simple example using a dish commonly found at the dinner table: spaghetti with marinara sauce.
Boosting antioxidants in savoury meals
A basic serving of spaghetti and marinara doesn’t give you much in the antioxidant area, maybe around 60, thanks mainly to the tomatoes. Substitute spaghetti for whole-grain spaghetti and add some carrots or mixed vegetables to your sauce, and you can raise that number to around 150 (vegetable dependent).
Now, add a sprinkle of dried oregano, and BAM – you have a meal with an antioxidant count of around 260, plus extra flavour. With little to no effort, you’ve increased the nutritional value of your spaghetti dish by over 300%.
Increasing antioxidants at breakfast
How about breakfast? Take your morning oatmeal, granola, or cereal of choice. Adding just half a teaspoon of cinnamon can increase the antioxidant count by 100 units.
Want to increase that even more? Sprinkle in a little nutmeg and a tiny dash of clove (clove has a strong flavour, so only a small amount is needed). You’ve now taken your breakfast from an original count of 16 to around 180. What a great way to start the day.
Simple snacks with powerful antioxidant benefits
Try adding a teaspoon of cinnamon and a dash of clove to mashed or roasted sweet potato. Instantly, you have a side dish or snack with an antioxidant power of around 240 – more than most Americans consume in an entire day, and this is just one side dish.
How many antioxidants do most people consume daily?
Statistics suggest that people who follow the Standard American Diet (SAD diet) consume a total of around 50 antioxidants per day. Shocking, right?
Whatever you are cooking, ask yourself: “How can I make this dish healthier?” Often, it’s as simple as adding a dash of the healthiest herbs and spices. Discover how to transform your life through color.
The healthiest herbs and spices you can use daily
Some herbs and spices stand out for their exceptional antioxidant content and versatility in everyday cooking.
Highest antioxidant herbs and spices (per teaspoon)
Here is a list of some of the highest antioxidant herbs and spices per teaspoon:
-
Oregano – 154 (great on vegetables, pizza, and pasta)
-
Cinnamon – 200 (add to breakfast, coffee, and baked dishes)
-
Marjoram – 240 (great on vegetables, pizza, and pasta)
-
Allspice – 261 (perfect for apples and baked desserts)
-
Lemon Balm – 326 (makes a lovely tea)
-
Peppermint – 418 (great for tea or sprinkled on salads)
-
Clove – 721 (add a dash to breakfast cereals or curries)
Most nutritious herbs and spices for overall health
My absolute favourite spices and herbs for health that I incorporate into my daily meals are:
-
Basil
-
Cilantro / coriander
-
Mint
-
Cinnamon
-
Cumin
-
Marjoram
-
Nutmeg
-
Paprika (smoked Spanish paprika is my preferred spice)
-
Turmeric
These are some of the most nutritious herbs and spices and are easy to include in everyday cooking.
Simple ways to use herbs and spices for health every day
Herbs and spices are one of the easiest ways to boost both flavour and nutritional value, whether you’re cooking breakfast, lunch, or dinner. A sprinkle here or a dash there can make a meaningful difference to your daily antioxidant intake.
FAQs about herbs and spices
What are the healthiest herbs and spices to use daily?
Some of the healthiest herbs and spices include cinnamon, turmeric, oregano, mint, cumin, and marjoram. These spices are easy to use regularly and offer strong antioxidant benefits.
Which herbs and spices have the highest antioxidants?
Clove, peppermint, lemon balm, allspice, and marjoram are among the highest antioxidant herbs and spices per teaspoon.
Do dried herbs and spices still offer health benefits?
Yes, dried herbs and spices are often more concentrated than fresh herbs, meaning they can deliver significant antioxidant benefits even in small amounts.
Final Thoughts
Need simple ideas on how to increase the nutritional value of your meals using the most nutritious herbs and spices?
Contact Vitamin G, and together we can spice up your life and unleash an UNLIMITED YOU.
