June 10th is National Herbs and Spices Day.  Health Initiatives dietitian Leah Galante Roper said, “Herbs and spices can add a burst of flavor to almost any dish. The expansive variety of herbs and spices available allows for experimentation with many flavor profiles. By adding herbs and spices to a recipe you can create unique or familiar flavors as well as add a nutritional boost!” Did you know they may also carry health benefits along with tasting great? We compiled this list based on research from John Hopkins Medicine on five different spices and the health benefits associated with them!

Cayenne

You may not know it, but cayenne is actually a type of chili pepper. It is commonly found in Southwestern American, Mexican, Cajun, and Creole cuisine. Its spicy kick comes from a substance called capsaicin. Capsaicin can actually provide pain relief.  It works by reducing the number of pain signals sent to the brain.

Garlic

Common in most Mediterranean dishes, we all know the unique and familiar taste and smell of garlic. Garlic is an everyday spice that truly does not receive enough credit. It can add some serious flavor to so many different dishes, but did you know that it can also boost heart health? Research has shown that consuming garlic may help to keep blood vessels flexible, reduce cholesterol, and reduce triglycerides. 

Ginger

Used for thousands of years, ginger is a tropical plant that comes in a variety of different, consumable forms- including candies, teas, cookies, even lollipops. Since we’ve all likely had a stomach ache at least once in our lives, we figured it’s a no brainer to add ginger to our list. Ginger has been shown to help provide relief for upset stomach, nausea, and vomiting. Research has also found that ginger can significantly reduce the severity of motion sickness, and may oftentimes prevent the symptoms entirely.

Turmeric

You may recognize this trendy food used in many Indian dishes. Curcumin, a substance found in turmeric, is what makes turmeric the wonder that it just so happens to be. The substance has been shown to help reduce inflammation in the body and decrease pain and swelling in people with arthritis.

Cinnamon

Yes, this is the same spice used in your pumpkin spice lattes from Starbucks. Without adding sugar, cinnamon can still add a sweet taste to your food, this is especially beneficial to people with high blood sugar or type 2 diabetes. Some research shows, cinnamon can aid in lowering blood sugar levels and reducing high blood cholesterol and triglyceride levels. 

Want to learn more about how you can add all of these healthy ingredients to your dishes? Check out healthinitiatives.gatech.edu/tuesday-tastes for recipes, tips, and professional support. If you are considering taking one of these spices as a supplement, talk to your doctor or a dietitian about what may be right for you as they are not replacements for medical or nutrition recommendations. For more information about dietitian services at Georgia Tech go to healthinitiatives.gatech.edu/nutrition-counseling.