Herbs and species are actually the first power foods, since they’ve been grown and cultivated for thousands of years. Herbs and spices not only add flavour to meals but also deliver potential health benefits. Fresh herbs and spices pack the same – or greater – antioxidant punch as fresh fruits and vegetables.
The difference between herbs and spices is the part of the plant they come from. Herbs come from the leaf of the plant (e.g. parsley, oregano), whereas spices are from buds (e.g. cloves), bark (e.g. cinnamon), roots (e.g., ginger), berries (e.g. peppercorns), and seeds (e.g. cumin).
Use the chart below to add a pinch of flavour and an antioxidant punch to your meals.
Source: Beck, L. (2008). Foods that fight disease. Penguin Canada.
| Herb or spice | Potential health benefits | Suggested uses |
| Basil | Antioxidant, anti-bacterial, anti-inflammatory |
Pasta sauces, pizza, vegetables, salads, stews |
| Chili papers | Anti-inflammatory, pain relief, decongestant, metabolism booster, prostate cancer prevention, blood sugar control | Asian and Mexican dishes, meat, poultry, seafood, pasta, sauces, soups, stews |
| Cilantro (coriander) | Blood sugar control, cholesterol lowering | Mexican dishes, salads, salsa, soups |
| Cinnamon |
Anti-blood clotting, anti-microbial, blood sugar control, memory enhancer | Apples, fruit crisp, hot cereals, muffins, Mexican dishes |
| Dill | Antioxidant, anti-bacterial | Fish, lamb, poultry, potatoes, salads |
| Ginger | Antioxidant, anti-inflammatory, anti-nausea (pregnancy), gastrointestinal relief, immune enhancer, colon cancer prevention | Asian stir-fries, meat, seafood, curries, marinades, dipping sauces, fruit salads |
| Mint | Digestive relief (anti-spasmodic), anti-cancer, anti-bacterial | Lamb, marinades, pesto, salads, tomatoes |
| Oregano | Antioxidant, anti-bacterial | Pasta sauces, pizza, salads, beef, lamb |
| Parsley | Antioxidant, anti-microbial | Meat, fish, salads, soups, stews |
| Rosemary | Anti-inflammatory, immune enhancer, digestive relief | Meat, seafood, pastas, vegetables, salads |
| Sage | Antioxidant, anti-inflammatory, memory-enhancer | Pork, poultry, pasta, rice dishes |
| Thyme | Antioxidant, anti-microbial | Fish, poultry, marinades, pastas, soups, salads |
| Turmeric | Antioxidant, anti-inflammatory, anti-cancer, digestive health, improved liver function, cholesterol lowering | Fish, legumes, dips |
thanks;very imformative and the uses are well advised; i was unaware of the ‘power’ antioxidant benefits suggeted here. thank you a real eye opener!