Adding spices to your food allows you to enhance flavor without using excess salt and fats, but the benefits don’t stop there. Research indicates that spices contain compounds that help fight disease and promote overall health.

Cinnamon

Research indicates that cinnamon can help regulate blood sugar levels by stimulating insulin receptors and enhancing glucose uptake by cells. Some studies suggest that it may help lower blood sugar in those with diabetes. The oils in cinnamon have also been found to help fight bacteria. Add cinnamon to your morning coffee, stir it into yogurt or oatmeal, and sprinkle it over fruit salad.

Coriander

The oil in coriander seeds has antibacterial properties that may be effective in destroying bacteria that cause foodborne illnesses. Animal studies have also linked coriander to reduced blood sugar and cholesterol levels. Sprinkle coriander in scrambled egg whites, add it to salad dressings, or mix it into soups and stews.

Crushed Red Pepper

Peppers contain capsaicin, which contributes to the spicy heat. Capsaicin is also responsible for many of the health benefits of hot peppers. Hot peppers have been found to produce a slight increase in metabolism and a brief reduction in appetite, which may aid in weight loss over time. Studies also show that hot peppers may reduce blood cholesterol levels and lower the risk of heart attack and stroke. Stir crushed red pepper into soups or pasta sauces, and sprinkle it over roasted vegetables.

Ginger

Gingerol is responsible for many of ginger's health benefits. Ginger has been found to help combat inflammation, which may aid in reducing arthritis pain. Research suggests that it may also help protect against certain cancers by inhibiting the growth of cancer cells. While fresh ginger contains more gingerol, dried ginger is still a healthy spice. Blend it into smoothies, stir it into oatmeal, and add it to sautéed vegetables.

Turmeric

Turmeric is a spice often found in curry powder and yellow mustard. It contains the antioxidant curcumin, which provides its numerous health benefits. Turmeric has been found to reduce joint inflammation. Research shows that it may also help block the growth of cancer cells. The antioxidant properties of turmeric have been found to reduce total cholesterol, which may lead to a reduced risk of heart disease. Blend turmeric into smoothies, add it to stir-fries, and mix it into dry rubs for poultry or fish.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.