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Best Spices for You and Their Health Benefits

Spices play an important part in how we prepare and eat food all across the world. Every spice has its own distinct flavor and essence, and its presence or absence may literally make or break a dish. We utilize various spices in our daily cooking, including prominent ones like cumin, black pepper, turmeric, and coriander seeds. In ancient times, traders from all over the world came to India in pursuit of unique spices. Many of these traders returned with their share, and others even settled down and brought some of their own spices with them. Spices have an important significance in Indian culture.
Spices are recognized to offer several health advantages; in fact, the addition of a bouquet of spices makes traditional Indian home-cooked cuisine one of the healthiest meals consumed worldwide. Spices have high nutritional content and offer several health advantages.

A. Cardamom
Ground cardamom is frequently used to enhance the flavor of tea, curries, and rice. A minimal quantity is usually utilized since too much will dominate the dish’s softer flavors. This tasty spice is high in antioxidants and has been used in traditional medicine for ages. According to some data, this plant possesses antioxidant capabilities and the potential to create molecules that may aid in the fight against cancer cells. Cardamom has a high concentration of antioxidants, which protect cells from harm and prevent inflammation. 


It has long been used to promote dental health and fresh breath. This is due to its capacity to combat common oral germs. Research stated that Cardamom powder supplementation improved glucose intolerance significantly (p > 0.05) and prevented abdominal fat deposition in a high carbohydrate high fat (HCHF) diet. Cardamom powder supplementation significantly prevented the rise of lipid parameters (p > 0.05) in a high carbohydrate high fat (HCHF) diet. [1]

B. Cinnamon
Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum. This fragrant spice’s oily component is exceptionally high in cinnamaldehyde; a chemical that experts believe is responsible for the majority of cinnamon’s significant benefits on health and metabolism. Antioxidants Are Abundant
Cinnamon is abundant in antioxidants like polyphenols, which help protect the body from oxidative damage produced by free radicals. 


These antioxidants contain anti-inflammatory qualities that may assist your body in fighting infections and repairing tissue damage.
Reduces The Risk Of Heart Disease
Cinnamon has been demonstrated to lower total cholesterol, bad cholesterol (LDL), and triglycerides while preserving good cholesterol levels (HDL). Cinnamon’s unique components may help lessen the risk of heart disease. It is frequently used in keema (a spicy lamb dish from India), chicken dhansak (an Indian stew), and namkeens (Indian savory snacks).

C. Coriander
Coriander is a plant. Both the leaves and fruit (seeds) of coriander are used as food and medicine. Coriander leaves are usually referred to as cilantro. The plant’s seeds and leaves are frequently used as a spice and garnish in Indian cookery and are a fundamental component in garam masala. Coriander is commonly included as a garnish in Indian cooking (curry, soups, etc) Coriander was used as one of the earliest spices by humans. 

Lowers blood sugar levels
Coriander seeds, extract, and oils may all reduce blood sugar levels by boosting insulin release from pancreatic beta cells. People with low blood sugar or using diabetic medication should exercise caution when using it.
Traditionally, Coriander seeds were consumed to relieve pain, rheumatoid arthritis, and inflammation [2], whereas the decoction of coriander was believed to treat mouth ulcers and eye redness.[3]The seeds have been prescribed to relieve gastrointestinal disorders such as flatulence, diarrhea, indigestion, and nausea.[4]


  1. M. M. Rahman et al., “Cardamom powder supplementation prevents obesity, improves glucose intolerance, inflammation and oxidative stress in liver of high carbohydrate high-fat diet-induced obese rats.,” Lipids Health Dis., vol. 16, no. 1, p. 151, Aug. 2017
  2. V. Nair, S. Singh, and Y. K. Gupta, “Anti-granuloma activity of Coriandrum sativum in experimental models.,” J. Ayurveda Integr. Med., vol. 4, no. 1, pp. 13–18, Jan. 2013.
  3. C. Paniagua-Zambrana, N. Y., Bussmann, R. W., & Romero, “Coriandrum sativum L. A Piaceae. Ethnobotany of the Andes.
  4. S. Leung, A. Y., & Foster, “Encyclopedia of common natural ingredients used in food, drugs, and cosmetics,” 1996.
Dr. Manju Rani
Dr. Manju Rani
I'm a culinary nutritionist at MintBagg and expertise in the field of food and nutrition for the past five years. Holding a valuable experience of PGIMER Chandigarh she has been working on weight loss management for the past 2 years underlying various chronic conditions and holds a great interest in writing a research paper. Manju, also with great taste and love for cooking helps her clients with her.


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