Adding spices to your food allows you to enhance flavor without using excess salt and fats, but the benefits don’t stop there. Research shows that spices contain substances that fight disease and improve your health.

Cinnamon

Research shows that cinnamon can improve blood sugar by stimulating insulin receptors and improving glucose absorption 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 at destroying dangerous bacteria that cause foodborne illness. It is also full of multiple phytonutrients. Animal studies have linked coriander with reduced blood sugar and cholesterol. 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 that may help with weight loss over time. Studies also show that hot peppers may reduce blood cholesterol, and they are linked to lower risks for heart attack and stroke. Stir crushed red pepper into soups or pasta sauces, and sprinkle it over roasted vegetables.

Ginger

Gingerol is responsible for the many health benefits of ginger. Ginger has been found to fight inflammation, which may help reduce arthritis pain. Research shows that it may also help protect against some cancers by blocking 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 sauteed vegetables.

Turmeric

Turmeric is a spice often found in curry powder as well as yellow mustard. It contains the antioxidant curcumin, which is responsible for its multiple 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 power of turmeric has been found to reduce total cholesterol, which may lead to a reduced risk for 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.