5 Healthy Seasonings With Benefits for Gut, Inflammation and More

Eating healthy does not have to mean sacrificing flavor. The right seasoning can transform any meal from bland to delicious.

Herbs and spices are plant parts which are commonly used to flavor food — and many of these also provide nutrients which are beneficial to our health.

We asked dietitians about the healthiest way to season food and which herbs and spices pack the most health benefits.

How to season food healthily

“Many herbs and spices are naturally healthy and great way to add intense flavor to food,” says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com. These can be used to season food without additional calories, sugar, salt, fat or additives, she adds.

Salt can add a lot of flavor — and while our body needs some sodium to function, too much of it can be harmful. Consuming excess sodium can increase high blood pressure and raise the risk of heart disease and stroke, per the U.S. Centers for Disease Control and Prevention.

The Dietary Guidelines for Americans recommend adults limit their sodium intake to less than 2,300 milligrams a day, which is equal to one teaspoon of table salt. However, most Americans consume far more than that, per the CDC.

Using spices and herbs is a way to enhance the flavor of food without adding extra salt or sugar, Rizzo notes.

What is the healthiest seasoning?

Many herbs and spices contain vitamins, minerals and antioxidants. “They add flavor without unnecessary additives, and just a little bit of seasoning goes a long way in the flavor department,” says Rizzo.

We asked the experts to share their favorite herbs and spices with powerful health benefits.

Turmeric

Both experts TODAY.com spoke to listed turmeric, a golden yellow spice that comes from the root of a plant, as their top healthy seasoning. It’s a favorite among dietitians for spicing up curries, soups, and meat or veggie dishes.

It adds a robust, complex flavor to food and has antioxidant and anti-inflammatory properties. Turmeric’s beneficial properties come from its active compound, curcumin, Rizzo adds.

Traditionally, turmeric has been used in Ayurveda and other traditional medicine systems in India and East Asia. Today it’s also sold as a supplement for a variety of conditions, such as arthritis, per the National Institutes of Health Center for Complementary and Integrative Health.

Turmeric and curcumin have been shown to help reduce joint swelling and pain, Julia Zumpano, registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com.

“There’s a ton of research on the benefits of turmeric for reducing inflammation — specifically, turmeric has been linked to better joint health 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 most people use to season their food probably doesn’t have the same health effects (as supplements), but it’s still a healthy and tasty seasoning,” says Rizzo.

Other top health seasonings

Ginger

Ginger, in fresh or powder form, it a potent and aromatic spice that adds a 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, per the NCCIH.

Ginger and its active compounds, including gingerol, have been shown to provide a number of digestive benefits.

Ginger is commonly used to reduce nausea, says Rizzo. Research has shown ginger may also help enhance motility or gastric emptying, reducing bloating and gas, and aid with stomach pain, TODAY.com previously reported.

Ginger’s active compounds have anti-inflammatory properties, and some research suggests it could help menstrual cramps, per the NCCIH.

Similar to turmeric, many studies on the health benefits of ginger test supplements with much larger doses. However, it’s clear that ginger is both a delicious and healthy way to season food.

“Ginger seasoning is a very potent and adds big flavor to food. Since it has such a strong flavor, it may help you cut down on salt in recipes,” says Rizzo.

Garlic

Garlic is an herb-like bulb vegetable that’s part of the onion family, and can be used fresh or in powder form. Raw garlic has a sharp and pungent flavor, wheres cooked garlic is often described as buttery and nutty. Garlic can enhance pretty much any dish.

Garlic and its active compounds, including allicin, also have a number of promising health benefits. Garlic has antioxidant and antibacterial properties, Zumpano notes.

“Garlic can help boost immunity, support heart health, and has a positive impact on blood vessels and arteries,” says Zumpano. According to the NCCIH, there’s evidence that garlic may help reduce cholesterol levels, lower blood pressure, and research shows garlic is associated with a lower the 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, including garlic … so watch out if you are sensitive,” says Zumpano.

Cinnamon

Cinnamon is a rich, complex spice that comes from the bark of cinnamon trees, and has been used for centuries for culinary and health purposes, per the NCCIH.

At the grocery store, you can find dried, whole cinnamon sticks or cinnamon that’s been ground into a powder.

Cinnamon and its compounds have antioxidant and anti-inflammatory properties, which have a number of health benefits, the experts note. “It also has antimicrobial properties,” says Rizzo.

Research on cinnamon for specific conditions, such as diabetes, is mixed, per the NCCIH, but there’s some evidence that it may help lower blood sugar and help with insulin resistance.

Cinnamon can enhance the flavor of sweet and savory foods. “It’s a great spice to use to cut back on added sugar,” Rizzo adds.

Basil

Basil is an aromatic herb that packs flavor and nutrients with health benefits. There are different varieties of basil, and it can be used in fresh or dried form to enhance the flavor of many foods.

Basil is rich in vitamin K, which helps promote bone strength and blood clotting, says Zumpano. The green leafy herb is also packed with antioxidants, which may help protect cells against damage from free radicals and the health problems they can cause, per the Cleveland Clinic.

Research has shown that basil can have positive effects on blood sugar control, vascular health, cholesterol, immune health, and cognition, Zumpano adds.

In addition to basil, there are a number of other nutrient-rich, flavorful herbs which can be used to season foods, Rizzo notes. These include rosemary, thyme, parsley, cilantro, sage and more.

Unhealthy seasonings to limit or avoid

“Prepackaged seasoning blends are what you want to watch out for,” says Zumpano. Always read the nutrition labels and ingredient lists, the experts note.

“Watch out for any seasonings that list sugar or salt as the first ingredient … and pay attention to the amount of sodium or sugar in the seasoning serving size,” says Rizzo.

Seafood seasoning, creole seasoning, cajun seasoning, chili seasoning, and taco seasoning blends tend to be higher in sodium, the experts note, but it varies depending on the brand. Many list salt as the first ingredient and some contain over 300 milligrams of sodium per serving, which is about 13% the daily value, says Rizzo.

Pre-packaged seasonings and spice blends containing sodium may be OK for healthy people to use in moderation, but they can easily push your sodium intake over 2,300 milligrams, the experts note.

One serving size of a spice blend is typically a one-fourth teaspoon. “If you regularly add 1 or 2 teaspoons of it to your food, 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 with salt,” says Zumpano. Always talk to your doctor if you have questions.

“If you have diabetes, pre-diabetes, insulin resistance, obesity or impaired fasting glucose, you should be mindful of sugar intake and limit seasonings with added sugar,” says Zumpano.

The experts recommend opting for low-sodium and sodium-free seasonings if possible, and encourage people to make their own spice blends at home to control the ingredients.