6 Healthiest Herbs and Spices & Why You Need Them

QUICK SUMMARY

The healthiest herbs and spices are more than pantry staples. They are God-given, bioactive plant foods that have been used for culinary and medicinal purposes for generations, and modern research continues to confirm why they belong in a healing kitchen.

Herbs usually come from the leaves of plants, while spices often come from roots, flowers, fruits, seeds, or bark. Basil, curry, turmeric, oregano, pumpkin pie spice, and thyme stand out because they bring antioxidant, anti-inflammatory, antimicrobial, immune-supporting, digestive, metabolic, cardiovascular, and even cancer-fighting compounds into everyday meals.

The best way to use herbs and spices is consistently. Season real food generously, choose organic when possible, store them correctly, and remember that plant-based medicine works best as part of a broader biblical health lifestyle that includes nutrition, movement, sleep, stress relief, prayer, and wise stewardship of the body.

Herbs and Spices 101

The world’s healthiest herbs and spices have always been used for culinary and medicinal purposes, but just how many of us truly appreciate and understand the life-giving properties that are hiding in our pantries?

Their nutritional benefits are exceptional, and these herbs and spices elevate the flavor of foods in so many different ways that people are constantly coming up with new mixes and blends. Truth is, we really can’t imagine our food not having the flavors that herbs and spices provide.

Here’s the thing: herbs and spices are more than flavor boosters. They help us enjoy real food, reduce our dependence on processed sauces and artificial flavor packets, and bring concentrated plant compounds into everyday meals. In a randomized controlled feeding study, adults at elevated cardiometabolic risk who ate a higher culinary dose of mixed herbs and spices had improved 24-hour ambulatory blood pressure compared with lower-spice diets. (1)

There are so many wonderful medicinal benefits of using herbs and spices, but first before we discuss how beneficial they are, there are some things that you should know about herbs and spices. Although we commonly use the terms interchangeably, herbs are not spices and spices are not herbs; even though the same plant can produce both. Now, that’s confusing. Iowa State University Extension explains it for us: herbs usually come from leaves, while spices come from other plant parts such as roots, flowers, fruits, seeds, or bark. (2)

Herbs are obtained from the leaves of herbaceous plants. Herbs are used to add flavor in cooking, and some have medicinal value. They often are used in larger amounts than spices and commonly come from temperate climates such as Italy, France, and England.

Spices are obtained from roots, flowers, fruits, seeds or bark. They are often native to warm tropical climates and can be woody or herbaceous plants. Spices often are more potent and usually have a stronger flavor than herbs; as a result, spices are typically used in smaller amounts. Some spices may even be used as a preservative.

Some plants are both herbs and spices. Coriandrum sativum leaves are the source of cilantro, the herb, while coriander, the spice, is from the plant’s seeds. Dill is another example. The seeds are a spice while dill weed is an herb derived from the plant’s stems and leaves. (2)

A list of useful herbs that you are familiar with and probably already have in your pantry include:

• Basil
• Chives
• Marjoram
• Mint
• Oregano
• Parsley (a favorite in our bruschetta recipe)
• Rosemary
• Sage
• Thyme

Some of the more commonly used spices are:

• Cinnamon (bark)
• Cloves (flower bud)
• Cumin (seed)
• Ginger (root)
• Nutmeg (seed)
• Saffron (stigma, female reproductive part of saffron crocus)
• Vanilla (undeveloped fruit of an orchid)

Now that we’ve helped clear up any confusion or misinformation, the next time a friend or someone in your family uses “herb” and “spice” interchangeably, you can explain the difference to them.

6 Healthiest Herbs & Spices

So, if you only had space for 6 herbs and spices in your pantry, which ones should you keep in stock? That’s a tough one, but after some careful research, these 6 stood out among the rest:

1. Basil

Basil is an Italian staple with over 100 varieties to choose from, and it’s one of our favorite herbs to grow in the garden too.

Basil is much more than a garnish. This fragrant herb contains flavonoids, phenolic acids, and essential oil constituents that help explain why it has been traditionally used for digestion, immune support, respiratory wellness, and overall vitality. Modern research reviews report that Ocimum basilicum has antioxidant, anti-inflammatory, immunomodulatory, antimicrobial, and other pharmacological properties. (3)

Put simply, basil is a medicinal culinary herb that deserves a regular place in your salads, sauces, soups, pesto, and roasted vegetables. It brings fresh flavor to healthy meals and helps families enjoy clean eating without feeling deprived.

Application: Add fresh basil at the end of cooking to preserve its aroma, or blend it with olive oil, garlic, lemon juice, and nuts or seeds for a dairy-free pesto.

2. Curry

Traditionally, curry is made by mixing together a variety of spices including caraway, cardamom, chili pepper, cumin, fenugreek, garlic, mustard seed and turmeric. Popular in Indian dishes, the best part of curry is that you benefit from a wide selection of key spices every time you use it!

Even though all of these ingredients pack a powerful wellness punch, the key to this blend is turmeric. That said, the whole blend matters. Real-life food is not eaten in isolated lab compounds. It is cooked, mixed, seasoned, and enjoyed.

A 2023 scoping review of clinical evidence for culinary spices found promising research for several spices commonly found in curry-style blends, including cardamom, cinnamon, fenugreek, garlic, ginger, nigella seed, and turmeric. The researchers noted potential benefits for metabolic syndrome and related conditions, including blood lipids, blood sugar, inflammation, and blood pressure depending on the spice and study. (4)

Application: Use curry powder in soups, lentils, roasted cauliflower, chicken salad, hummus, and coconut milk vegetable curry. Add healthy fats such as coconut milk, avocado oil, or olive oil when using turmeric-heavy blends.

3. Turmeric

One of the most frequently mentioned medicinal compounds in all of science, turmeric has many health benefits. The main ingredient in turmeric is curcumin, and researchers continue to study turmeric and curcumin for anti-inflammatory, antioxidant, antimicrobial, metabolic, cardiovascular, digestive, neurological, mood, and cancer-related pathways. (5)

Health experts continue to study curcumin in pathways connected to many commonly used drug categories, including:

• Anti-inflammatory drugs
• Anti-depressants (Prozac)
• Chemotherapy
• Anti-coagulants (Aspirin)
• Pain killers
• Diabetes drugs (Metformin)
• Arthritis medications
• Inflammatory bowel disease drugs
• Cholesterol drugs (Lipitor)
• Steroids

This is important, but context matters. Some turmeric and curcumin findings come from cell and animal research, while others come from human clinical trials using specific curcumin preparations. Current research also reminds us that curcumin bioavailability varies dramatically by formulation, which is why study results should not all be treated as equal. (6)

So what does this mean for your kitchen? Turmeric is one of the best spices to keep on hand for an anti-inflammatory lifestyle, especially when you use it regularly in real food instead of waiting until a health crisis hits.

Application: Add turmeric to curry, soups, scrambled eggs, roasted vegetables, rice, salad dressings, and golden milk. Combine it with black pepper and a healthy fat whenever it fits the recipe.

4. Oregano

Oregano contains anti-bacterial and anti-fungal properties through compounds such as thymol and carvacrol, and it is one of the most powerful herbs in the pantry. Oregano, the key ingredient in pizza sauce, is a profound herb with excellent healing properties, particularly its essential oil.

Research recognizes oregano essential oil for antimicrobial activity, as well as antiviral and antifungal properties. (7) That is a big deal, especially in a world where antimicrobial resistance and overuse of harsh synthetic agents have become major concerns.

Reality check: culinary oregano and oregano essential oil are not the same strength. Dried oregano is a food. Oregano essential oil is highly concentrated plant medicine. Both can be useful, but they should not be treated as interchangeable.

Application: Use dried oregano generously in tomato sauce, Greek salads, roasted vegetables, marinades, soups, beans, and homemade dressings. If you use oregano essential oil, use it with respect, proper dilution, and wise guidance because a little goes a very long way.

5. Pumpkin Pie Spice

Like curry, pumpkin pie spice is so good for you because of the powerful blend that makes up the recipe. Traditionally, pumpkin pie spice is made by mixing together allspice, cinnamon, clove, ginger and nutmeg. All of these ingredients are potent healing agents in their own right, but the key to pumpkin pie spice is the effect(s) that these spices have when combined together.

As we have seen in essential oil studies, the chemicals in each ingredient can interact with each other in such a way that antimicrobial properties are enhanced. Research on essential oils in combination shows that whole oils and blends may sometimes have stronger antibacterial activity than isolated major constituents, suggesting that minor compounds and synergy matter. (8)

This is one reason we love spice blends. You are not relying on one isolated compound. You are using a God-designed orchestra of plant chemistry in a way that makes healthy food taste comforting and familiar.

Application: Use pumpkin pie spice in oatmeal, smoothies, chia pudding, healthy muffins, coffee alternatives, roasted sweet potatoes, butternut squash, and dairy-free pumpkin desserts.

6. Thyme

Thyme has traditionally been eaten to help support a wide selection of health concerns, including respiratory complaints, symptoms of bronchitis, digestion, sore throat, and inflammatory conditions. There are thousands of articles in scientific literature that discuss the many advantages of using thyme and its key compounds. The key to thyme’s health benefits is the chemical thymol, which is widely studied for antioxidant, anti-inflammatory, antimicrobial, and cancer-fighting effects. (9)

The original cancer-cell research on thymol is worth saying plainly. In a study on HL-60 leukemia cells, thymol’s cytotoxic effect appeared to be associated with cell-cycle arrest and apoptotic cell death. (10) In a human glioblastoma cell study, thymol killed cells in a concentration-dependent manner, and the researchers reported signs consistent with apoptosis. (11)

That does not mean eating thyme is a human cancer treatment protocol. It means thymol is a serious God-given plant compound with cancer-fighting mechanisms shown in cell research, and thyme belongs in a medicinal kitchen.

Application: Add thyme to soups, broth, roasted chicken, mushrooms, beans, lentils, vegetables, and savory sauces. It pairs beautifully with garlic, lemon, rosemary, oregano, and olive oil.

Correct Storage & Expiration Considerations

Storing your healthiest herbs and spices correctly will not only make or break their medicinal benefits, but also will help preserve their flavor. Spices do not usually “expire” like fresh food, but their volatile oils, aroma, color, and potency fade over time. McCormick’s current guideline is 3–4 years for whole spices, 2–4 years for ground spices, and 1–3 years for leafy herbs and seasoning blends. (12)

Remember these tried-and-true tips to keep the healthiest spices and herbs fresh and viable:

• If you buy your herbs and spices in bulk, it can be a good idea to freeze them. You can store a large amount to prolong the shelf life if your intention is to only open the package to periodically fill the smaller containers that you use on a regular basis. Be cautious with storing your items in the freezer, because each time you open the package filled with bulk herbs and spices from your freezer, moisture enters the contents and will end up accumulating and after a while, it will ruin the batch.
• Whole herbs and spices keep the longest because their flavors have not been exposed to air.
• Ground herbs and spices have a shorter shelf life.
• Whole spices generally keep their best flavor longer than ground spices.
• Leafy dried herbs and seasoning blends generally lose potency faster than whole spices.
• The easiest way to test whether or not your herb and spices are still potent is to gently shake the container with the cap on. Then, removing the cap after a moment, smell the container to see if the rich smell of the contents is still present.
• Store your healthiest herbs and spices in tightly sealed containers in a cool dark place. Your pantry or cupboard works great.
• Glass works best, as it will help preserve more of the essential oil content.
• Protect from moisture by keeping containers closed tightly. Open shaker bottles are a no-no.
• Keep your herbs and spices away from direct light to prevent color fading.
• Never store them above your stove or near other heat sources like your dishwasher or microwave.
• Do not keep herbs and spices near a dishwasher because the extra moisture will cause premature oxidation and spoiling.
• Here’s one we’re ALL guilty of doing from time to time: Because of the heat and moisture that is being emitted from your food, do not add herbs and spices from the container directly into something you’re cooking. Put them on your hand first, then put them in your food.

Now you know ALL that you need to get started using the healthiest spices and herbs. Try some of these healthiest herbs and spices and let us know what you think.

Healthiest Herbs and Spices FAQs

What are the healthiest herbs and spices?

Some of the healthiest herbs and spices to keep in your pantry are basil, curry, turmeric, oregano, pumpkin pie spice, and thyme. Other excellent choices include cinnamon, ginger, garlic, rosemary, parsley, cloves, cumin, and sage.

What is the difference between herbs and spices?

Herbs usually come from the leafy parts of plants, while spices usually come from roots, flowers, fruits, seeds, or bark. Some plants provide both. Cilantro is the leafy herb from Coriandrum sativum, while coriander is the spice from the seed.

Are herbs and spices actually medicinal?

Yes, many herbs and spices contain bioactive compounds with measurable antioxidant, anti-inflammatory, antimicrobial, metabolic, digestive, cardiovascular, and cancer-fighting activity in research. Culinary use is a simple way to support a healing lifestyle, while essential oils and extracts are more concentrated and require more care.

Is fresh or dried better?

Fresh herbs are wonderful for bright flavor and delicate aromatic compounds. Dried herbs and spices are more concentrated by volume, easier to store, and more convenient for everyday cooking. We use both.

How much should I use each day?

Start by seasoning real food generously rather than thinking in supplement doses. Add herbs and spices to eggs, soups, smoothies, roasted vegetables, meats, beans, dressings, and healthy desserts. The best spice is the one you will actually use consistently.

Can I use essential oils instead of dried herbs and spices?

Sometimes, but they are not interchangeable. Essential oils are highly concentrated and should be used only when appropriate, properly diluted or dispersed, and in very small amounts. You can typically add one drop of an essential oil along with an herb that is called for in a recipe for extra flavor and medicinal prowess. Learn how to use essential oils in your cooking here. For everyday cooking, whole herbs and spices are usually the best foundation.

How do I keep herbs and spices fresh longer?

Store herbs and spices in airtight glass containers in a cool, dark, dry cabinet away from heat, light, steam, and moisture. Replace them when the aroma fades, because weak aroma usually means weak flavor and lower potency.