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Oh, autumn. The time for crunchy leaves, cool breezes and the comforting scent of cinnamon, nutmeg and clove wafting from that pumpkin spice latte in your hand.
Luckily, this year you can sip that seasonal beverage a little easier knowing that — because of those yummy spices — it might actually be good for you! No, it’s not a trick, it’s merely a happy happenstance that certain fall spices may also have health benefits for your body.
Why spices are good for you
That aunt who always told you to take ginger to settle your stomach? She may have been onto something. Certain spices have long been recommended to help folks deal with various ailments. After all, herbs and spices contain phytonutrients, which are essentially bioactive plant-derived compounds that have been associated with positive health benefits in people.
Lola Dack, clinical dietitian at University of Washington Medical Center – Northwest, explains that many commonly used medications like aspirin, quinines and even opiates are plant-derived, so it is not surprising that spices can also have therapeutic benefits.
Spice, spice ... maybe?
Already halfway out the door to your favorite local spice shop? We get it. There’s plenty to celebrate when it comes to these fall flavors, but you must take everything with a grain of ... cinnamon?
It’s important to note that there’s still not extensive research in humans on the health benefits of many spices and there are also many variables to consider: the amount of spice you’re consuming, whether it’s a powder or extract, the species of spice (for example, Ceylon vs. Cassia cinnamon) and how often you're taking it.
Jenn Dearden, MS, RD, a dietitian and content editor for Fred Hutch’s Cook for Your Life website, also urges caution when it comes to using supplements, which aren’t regulated by the FDA.
"For example, you can take oral curcumin supplements, which is basically turmeric in a powdered form,” says Dearden. “But that's something to do in consultation with a medical professional who knows what they're doing because it can cause nausea, vomiting, diarrhea and even damage your liver if you take too much.”
Dack notes the saying “the dose makes the poison” is spot on, since an excessive amount of many spices can have negative effects on your body.
The best fall spices to use
So, what are the autumnal spices that just might give your body a much-needed boost? Here are some favorites:
Spice: Cinnamon
Benefits: This popular spice has vitamins and minerals like iron, zinc, calcium and magnesium. It also has anti-inflammatory properties and may even help reduce cholesterol.
Some studies even suggest that cinnamon can help regulate blood sugar and lipid levels in people with type 2 diabetes.
Spice: Turmeric
Benefits: This spice contains something called curcumin which has both antioxidant and anti-inflammatory properties. Some studies suggest that it can reduce pain and swelling for people with conditions like arthritis and can help with allergies, colitis and anxiety.
Spice: Ginger
Benefit: Ginger has always been used to treat upset stomachs, diarrhea and nausea, and now some research suggests that it can help with joint pain and maybe help lower blood sugar and blood pressure.
“Ginger is a big one because not only is it good for digestion, but it also has a lot of antioxidant and anti-inflammatory properties,” says Dearden.
Spice: Clove
Benefits: This spice is used in traditional Chinese and Ayurvedic medicine and may help soothe toothaches and even prevent gum disease, though it’s important to note that most of the studies about clove’s health benefits have used clove oil versus ground clove.
Spice: Nutmeg
Benefits: Nutmeg also contains antioxidants and anti-inflammatory compounds, which may help protect against conditions like cancer, heart disease and liver disease. There isn’t enough research with humans to fully understand the benefits, but it sure is tasty sprinkled on eggnog.
Also, just a reminder: pumpkin spice is generally a combo of cinnamon, ginger, nutmeg and cloves – which makes it an excellent source of the fall spices you love (hence feeling good about that latte).
The best (and yummiest ways) to consume fall spices
Since no one really wants to take a powdery spoonful of a spice, we’ve rounded up a few delicious ways to serve up the healthiest fall spices:
Golden milk
Dearden loves this cozy drink that is a mix of turmeric, ginger and warm milk, and is soothing when you’re under the weather.
Chicken and butternut squash tagine
This Moroccan-inspired dish has turmeric, ginger, cinnamon and cloves (and lots of other yummy things). It’s healthy, tasty and surprisingly quick to make.
Pumpkin muffins
It’s the perfect season for these muffins, which boast plenty of cinnamon, cloves, nutmeg and ginger.
Chai-spiced popcorn
The perfect snack for a cozy night in, complete with cinnamon and cloves.
Tumeric Dal
Emily Ball, clinical dietitian at UW Medical Center loves making Dal (sometimes spelled Dahl), a traditional South Asian dish made from lentils, split peas or other legumes. Not only is Dahl a comforting dish for colder months, but it’s nutritious and perfect for spicing up with fall favorites like turmeric and ginger.
Helpful spice tips
- Here are a few helpful tips and tricks to keep in mind when it comes to spices:
- Spices never really go bad, but they do lose their potency over time, so it's best to restock every year or so.
- Store spices in a cool, dark place in an airtight jar to keep them potent.
- Buy seeds instead of ground spices when you can and just grind them when they’re needed.
- When cooking, add whole spices toward the beginning of the process and ground spices later.
“Whether you believe in their health benefits or not, spices are a great way to add more flavor to foods, and a huge benefit of using spices is that it's a way to reduce added sodium, as well as added sugar or saturated fat,” says Ball.
