Herbs and spices are naturally found in the roots, bark, seeds and leaves of various plants. They are colorful, fragrant and key in making food taste delicious. But, they also come packed with a slew of health benefits, such as protecting against disease, reducing inflammation and boosting metabolic function. Here are 5 spices to start adding to your meals today:

CINNAMON

Cinnamon is a good source of fiber and loaded with antioxidants. It’s been shown to reduce inflammation, stabilize blood sugar levels and promote heart health. Cinnamon may also help to alleviate nausea and fight off problematic yeast and bacteria in the body.

Tip: I make a point to use cinnamon daily. I sprinkle a few dashes in my morning coffee. It’s also delicious on sliced apples, in yogurt or mixed into almond butter.

TURMERIC

Turmeric is the main ingredient in curry and has long been used as a condiment and healing remedy. Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals, such as iron, manganese, potassium and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties, too.

Tip: I often sprinkle turmeric on my vegetables before roasting them. It also tastes great if you add it to rice, quinoa, cauliflower rice or as a seasoning on fish and chicken.

GINGER

For many generations, ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols and zingerones.

Tip: Every night before bed, I almost always have ginger tea, and I make it a priority if I had a rich meal because ginger helps with digestion. It’s easy—place 1 tablespoon of roughly chopped ginger in a mug. Pour boiling water over the ginger and let it steep for 7-10 minutes. Then squeeze ½ lemon in the mug and—voila, homemade ginger tea. Ginger also works great in stir-fries and seafood.

CILANTRO

Cilantro contains high amounts of antioxidants and provides a good source of vitamin K, vitamin A and vitamin C. This flavorful herb can act as a digestive aid and help prevent urinary tract infections due to its antibacterial properties. Recent research has also found that cilantro may help clear the body of excess mercury.  

Tip: This is my absolute favorite herb. I add it to just about everything. You can throw freshly chopped cilantro in salads, rice dishes and on vegetables. I like to keep a container of freshly chopped cilantro in my fridge at all times so it’s easy to add to anything and everything.

PARSLEY

Parsley is a highly nutritious herb that provides an excellent source of vitamin K, vitamin C, vitamin A, iron and folate. This highly nutritious herb has been shown to protect against rheumatoid arthritis and reduce the risk of heart attack and stroke. Parsley qualifies as a “chemoprotective” food due to its ability to inhibit tumor growth and neutralize certain carcinogens, such as those from charcoal grill smoke.

Tip: Besides cilantro, parsley is the second most used herb in my kitchen. I also keep a container of freshly chopped parsley in my fridge at all times to add to salads, vegetables, meat, seafood, and rice/grain dishes. There aren’t many dishes that wouldn’t benefit from a sprinkle of freshly chopped parsley.