Eating healthy doesn’t have to mean sacrificing flavor. The right seasoning can transform any meal from bland to delicious.
Herbs and spices are parts of plants commonly used to flavor foods – and many of them also provide nutrients that benefit our health.
We asked dietitians about the healthiest way to season food and which herbs and spices provide the most health benefits.
How to season food healthily
“Many herbs and spices are naturally healthy and a great way to add intense flavor to foods,” says Natalie Rizzo, registered dietitian and senior nutrition editor for TODAY.com. These can be used to season foods without extra calories, sugar, salt, fat or additives, she adds.
Salt can add a lot of flavor – and while our bodies need some sodium to function, too much can be harmful. Excessive sodium consumption can increase high blood pressure and increase the risk of heart disease and stroke, according to the U.S. Centers for Disease Control and Prevention.
The Dietary Guidelines for Americans recommend that adults limit their sodium intake to less than 2,300 milligrams per day, which is equivalent to one teaspoon of table salt. However, most Americans consume much more than that, according to the CDC.
Using spices and herbs is a way to enhance the flavor of foods without adding extra salt or sugar, notes Rizzo.
What is the healthiest seasoning?
Many herbs and spices contain vitamins, minerals and antioxidants. “They add flavor without unnecessary additives, and just a little seasoning goes a long way with the flavor,” says Rizzo.
We asked experts to share their favorite herbs and spices with powerful health benefits.
Turmeric
Both TODAY.com experts talked about turmeric, a golden yellow spice that comes from the root of a plant, as the healthiest seasoning. It is a favorite among dietitians for spicing up curries, soups and meat or vegetable dishes.
It adds a robust, complex flavor to foods and has antioxidant and anti-inflammatory properties. Turmeric’s beneficial properties come from its active compound, curcumin, adds Rizzo.
Traditionally, turmeric is used in Ayurveda and other traditional medicine systems in India and East Asia. Today, it is also sold as a supplement for various conditions, such as arthritis, according to the National Institutes of Health Center for Complementary and Integrative Health.
Turmeric and curcumin have been shown to help reduce swelling and joint pain, Julia Zumpano, a registered dietitian at the Cleveland Clinic’s Center for Human Nutrition, told TODAY.com.
“There is a lot of research on the benefits of turmeric for reducing inflammation. In particular, turmeric has been linked to better joint and brain health,” says Rizzo. That said, much of the research involves high doses of turmeric or curcumin, often in supplement form, Rizzo adds.
“The amount of turmeric that most people use to season their foods probably doesn’t have the same health effects (as supplements), but it’s still a healthy, flavorful seasoning,” says Rizzo.
Other healthy seasonings
Ginger
Ginger, fresh or powdered, is a powerful and aromatic spice that adds delicious flavor to sweet and savory dishes. Ginger has been used for thousands of years as a way to season foods and as a remedy in traditional medicine systems in China, according to the NCCIH.
Ginger and its active compounds, including gingerol, have been shown to provide many digestive benefits.
Ginger is commonly used to reduce nausea, says Rizzo. Research has shown that ginger may also help improve gastric motility or emptying, reduce bloating and gas, and relieve stomach pain, TODAY.com previously reported.
Ginger’s active compounds have anti-inflammatory properties, and some research suggests they may relieve menstrual cramps, according to the NCCIH.
Similar to turmeric, many studies on the health benefits of ginger test supplements at much higher doses. However, it is clear that ginger is both a delicious and healthy way to season food.
“Ginger seasoning is very powerful and adds great flavor to foods. Since it has such a strong flavor, it can help you reduce salt in recipes,” says Rizzo.
Garlic
Garlic is a herbaceous bulb vegetable that is part of the onion family and can be used fresh or in powdered form. Raw garlic has a tangy, pungent flavor, while cooked garlic is often described as buttery and nutty. Garlic can enhance just about any dish.
Garlic and its active compounds, including allicin, also have a number of promising health benefits. Garlic has antioxidant and antibacterial properties, notes Zumpano.
“Garlic can help boost immunity, support heart health, and positively impact blood vessels and arteries,” says Zumpano. According to the NCCIH, there is evidence that garlic may help reduce cholesterol levels and lower blood pressure, and research shows that garlic is associated with a lower risk of gastric cancer.
Garlic is a delicious and healthy way to season foods and can add extra flavor without added sodium. “Certain spices can be irritating to your gut, especially garlic…so be careful if you’re sensitive,” says Zumpano.
Cinnamon
Cinnamon is a rich, complex spice that comes from the bark of the cinnamon tree and has been used for centuries for culinary and health purposes, according to the NCCIH.
At the grocery store, you can find whole dried cinnamon sticks or powdered ground cinnamon.
Cinnamon and its compounds have antioxidant and anti-inflammatory properties, which provide many health benefits, experts note. “It also has antimicrobial properties,” says Rizzo.
Research on cinnamon for specific conditions, such as diabetes, is mixed, according to the NCCIH, but some evidence suggests it may help lower blood sugar and combat insulin resistance.
Cinnamon can enhance the flavor of sweet and savory foods. “It’s a great spice to use to reduce added sugar,” adds Rizzo.
Basil
Basil is an aromatic herb that is packed with flavors and health-promoting nutrients. There are different varieties of basil and it can be used fresh or dried to enhance the flavor of many foods.
Basil is rich in vitamin K, which helps promote strong bones and blood clotting, says Zumpano. The green leafy herb is also packed with antioxidants, which can help protect cells from free radical damage and the health problems they can cause, according to the Cleveland Clinic.
Research has shown that basil may have positive effects on blood sugar control, vascular health, cholesterol, immune health and cognition, adds Zumpano.
In addition to basil, there are a number of other flavorful, nutrient-rich herbs that can be used to season foods, notes Rizzo. These include rosemary, thyme, parsley, cilantro, sage and more.
Unhealthy Seasonings to Limit or Avoid
“Prepackaged seasoning mixes are what you need to watch out for,” says Zumpano. Always read nutrition labels and ingredient lists, experts note.
“Be wary of seasonings that have sugar or salt as the first ingredient…and pay attention to the amount of sodium or sugar in the serving of seasoning,” says Rizzo.
Seafood seasonings, Creole seasonings, Cajun seasonings, chili seasonings and taco seasonings tend to be higher in sodium, experts note, but this varies depending on the brand. Many list salt as the first ingredient, and some contain more than 300 milligrams of sodium per serving, or about 13 percent of the daily value, Rizzo says.
Prepackaged seasonings and spice blends containing sodium may be acceptable for healthy people, but they can easily increase your sodium intake above 2,300 milligrams, experts note.
A serving of a spice blend is usually a quarter teaspoon. “If you’re regularly adding 1 or 2 teaspoons to your diet, it’s probably time to cut back,” says Rizzo.
“If you have high blood pressure, kidney disease or heart failure, you may need to limit your salt intake (and) limit seasonings that contain salt,” says Zumpano. Always talk to your doctor if you have any questions.
“If you have diabetes, prediabetes, insulin resistance, obesity, or impaired fasting blood sugar, you should be careful about your sugar intake and limit seasonings with added sugar,” says Zumpano.
Experts recommend opting for low- and no-sodium seasonings if possible, and encourage people to make their own spice blends at home to control the ingredients.