Health Benefits of Holiday Spices

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

It’s officially fall, so enter pumpkin spice season! Before you know it, we’ll be enjoying stuffing, then gearing up for lots of holiday treats. All that baking and cooking means reaching for delicious spices like ginger, cinnamon and cloves. But in addition to their sweet and savory flavor profiles, did you know these spices may offer some added health benefits?

Here are six holiday spices worth adding to your seasonal dishes that may offer some health perks.

Cinnamon

Cinnamon contains polyphenols and other compounds with antioxidant and anti-inflammatory properties. “Some research has investigated whether cinnamon may have a modest effect on blood glucose regulation, particularly in people with type 2 diabetes, although the evidence isn't strong enough to recommend cinnamon as a replacement for standard diabetes treatment,” says Ilana Schachter, a registered dietitian nutritionist in New York City. She looks to the spice's sweeter profile as a flavorful way to add variety to the diet without relying on additional sugar.

“One of the reasons I love using cinnamon is that it makes a dish taste naturally sweet, so you don't need to add as much sugar,” says Alison Neov, RDN, a certified specialist in gerontological nutrition and owner of Neov Nutrition. Try adding a dash to oatmeal or yogurt or using it to season baked apples or butternut squash.

“If you want to have a larger amount of cinnamon per day, like ½ tsp of cinnamon, be mindful of the type of cinnamon that you choose,” says Neov. Cassia cinnamon, which is the variety commonly found in grocery stores, contains a compound called coumarin that may harm the liver when consumed in high amounts over time, particularly in people who are sensitive to it or have liver disease. Ceylon cinnamon contains much less coumarin.

Ginger

“Ginger has been studied for its potential role in reducing nausea and may also have anti-inflammatory effects,” says Schachter. In fact, nausea is one of the better-studied uses for ginger. “Ginger contains compounds called gingerols that help calm the gut and reduce nausea,” says Neov. She recommends trying about ½ teaspoon of ground ginger or an inch of fresh ginger if you're using it for nausea.

Ginger’s potential benefits may extend beyond settling an upset stomach. Researchers have explored its effects on inflammation and metabolic health. One review and meta-analysis of 16 randomized controlled trials found that ginger supplements were associated with reductions in several markers of inflammation. This included C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α). Studies have also looked into ginger’s effects on blood sugar in people with type 2 diabetes, although results have been mixed. The majority of this research has involved ginger supplements, however, and not the amounts typically used to season food.

Ginger is also an easy spice to work into both sweet and savory foods. Add it to oatmeal, a stir fry and salmon dishes. Neov keeps ginger root in her freezer and shaves off pieces as needed for stir-fries. You can also steep fresh ginger in hot water for a simple ginger tea. Ginger may have mild antiplatelet effects. Neov recommends talking to your health care provider before regularly consuming larger amounts if you take warfarin or use NSAIDs daily.

Cloves

Cloves are particularly rich in plant compounds such as eugenol, which has antioxidant and anti-inflammatory properties. But compared with ginger and cinnamon, there's much less human research examining whether the amounts of cloves we typically use in food provide measurable health benefits. “There is not a lot of research on cloves in the amount that we use for cooking, but they do provide polyphenols and other antioxidant compounds from eugenol,” says Neov.

Since spices are consumed in relatively small quantities, a sprinkle of cloves is unlikely to provide the same nutritional impact as eating a substantial serving of fruits, vegetables, legumes or whole grains. Try adding ground cloves to pumpkin pie, baked apples, apple cider, tea or roasted winter squash.

Turmeric

Turmeric can be another flavorful addition to fall and winter dishes. Curcumin, its best-known active compound, has been widely studied for its anti-inflammatory properties. “Turmeric is a popular spice that is well studied and found to help with inflammation, especially in osteoarthritis, thanks to its active compound, curcumin,” says Robin Lynch, RDN, a registered dietitian with Allied Digestive Health.

Most of the research behind turmeric’s potential health benefits involves curcumin supplements or extracts rather than the smaller amount of turmeric you'd typically use in cooking. Research on turmeric and curcumin has shown some promising results for improving pain and function in people with osteoarthritis, although more high-quality evidence is needed.

Turmeric can be an easy way to add flavor and color to nutritious foods. Lynch suggests using it on roasted cauliflower or carrots or combining it with ginger, cinnamon and cloves in warm “golden milk.” It’s a perfect caffeine-free cozy fall drink.

Cardamom

Cardamom's warm, slightly sweet flavor makes it a natural fit for holiday foods and drinks. It contains a variety of antioxidant and anti-inflammatory phytochemicals, and some research has shown promising effects on certain cardiovascular and metabolic markers.

“Cardamom has shown some promise not only in reducing inflammation, but also in improving cardiovascular measures,” says Lynch. She stresses that while research is still limited, it’s best to think of cardamom as a flavorful addition to an overall healthy diet rather than a treatment for heart disease. Neov particularly likes using cardamom in hot drinks. Try adding it to chai, coffee or hot chocolate. It also goes well sprinkled on oatmeal or on top of baked apples.

Nutmeg

This nutty spice is another holiday staple that contains plant compounds being investigated for antioxidant and anti-inflammatory effects. It has also traditionally been used for digestive issues and has shown promise as a sleep aid and brain health support. Most of the current research into nutmeg’s potential health effects has been conducted in laboratory and animal studies rather than human clinical trials.

For an easy way to enjoy it, Neov recommends grating nutmeg over eggnog or adding it to béchamel sauce, macaroni and cheese, custards, pumpkin dishes or baked apples. But nutmeg has a strong flavor, making it one spice where more isn't necessarily better. Nutmeg can also be toxic when consumed in large quantities, so stick to the small culinary amounts typically called for in recipes.

Put your spice rack to work

One of the biggest benefits of cooking with spices may be much simpler than any individual antioxidant or plant compound. They can make healthy foods taste better.

“When I am trying to encourage clients to eat more healthy foods, the last thing I want is for them to feel like they have to eat plain chicken,” says Neov. “Enhancing the flavor of chicken with ginger, for example, is a simple way to make a healthy meal more enjoyable and increase its palatability.”

If you’re looking for a holiday dish that incorporates several of these healthy spices into a delicious treat, try Neov’s recipe for baked apples. Wash and slice an apple, coat it with one tablespoon of melted butter and top with a dash of cinnamon, allspice and cloves. Bake at 375°F for 25 minutes and serve with vanilla yogurt. You can also experiment with adding a dash of cardamom for another warm, seasonal flavor.

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