Oct 14, 2025
When it comes to cooking, spices and herbs are a common go-to for most people to add a flavour boost to meals. The smell of aromatic spices filling up the kitchen while cooking is a great mouth-watering teaser of the meal to come.
But a lot of spices and herbs can do more than just enhance the flavour of food, they can be a great nutritional boost too.
Top local spices and their benefits
South Africa is blessed with an array of spices that help improve the flavour of food for people with different palates. Whether you like hot and spicy meals or warm and hearty food, you will find a spice profile that suits you.
- Antioxidants: Think of antioxidants as your body’s cell protectors. They can help reduce the damage to the different cells that make up your organs, hair, skin, nails and more. Remember to incorporate a couple of high antioxidant spices and herbs like rosemary, oregano, cinnamon and cloves (whole or ground).
- Anti-inflammatory: Inflammation is your body’s way of killing anything deemed as a threat in your body such as infections. The longer the inflammation lasts, the higher the chance that your healthy cells may also start dying. So, anti-inflammatory spices such as turmeric, ginger, garlic and cayenne pepper can be a great way to protect your body, support your metabolism and manage pain.
- Anti-microbial: Bacteria, viruses and fungi can all disrupt the normal functioning of your body and cause inflammation. Regular use of spices can help mitigate the possible damage caused by the microbes. Herbs such as rosemary, thyme, oregano, cloves, peppermint (which you find in teas) and spices such as cloves, cumin, cinnamon, garlic, turmeric, fennel and ginger all carry anti-microbial benefits.
- Black pepper contains a bioactive compound, piperines, which helps improve absorption of the curcumin (the antioxidant in turmeric), beta-carotenes (the antioxidant in leafy greens plus orange, yellow, and red fruits and vegetables), iron, vitamin C and vitamin B6. So, seasoning your savoury meals and vegetables with black pepper can help your body absorb extra nutrients.
Spices and blood pressure
When trying to manage your blood pressure, your doctor or nurse might recommend limiting salt-containing spices. Not all spices are created equal, so when choosing spices, always check the ingredients list. The first ingredient with any product should always be the most concentrated ingredient in the product, which is why most drinks would list water as a first ingredient. With that being said, avoid spices where salt is the first ingredient, and lean more towards single-ingredient spices (paprika, cinnamon, garlic powder) or a mixed spice (garam masala, curry powder, or any spice blend that does not contain salt). Being hypertensive does not mean you need to give up on flavour in your meals. If in doubt, remember to talk to your healthcare provider with your next visit.
Spices in supplement form
Considering the vast health benefits of spices and herbs, it is understandable why a lot of supplements have emerged providing the concentrated forms of these spices and herbs in pill, powder, and oil form. Unfortunately, there is limited research on the long-term effects of regular high dosages of most spices, so for now, it is better to stick to incorporating them in your food as opposed to taking them in supplement form.
Short term intake (like a daily for a full month, then stopping for two months before repeating) or cycling your intake (taking a turmeric supplement twice a week) can often be a safer option. If you are taking any blood thinners or any other chronic medication, it's best to speak to your doctor before going down the spice supplementation route.
What it all simmers down to
Try to incorporate at least one spice or herb into each meal to help boost the antioxidant and nutrient profile of the meal. So, the next time you are making eggs, sprinkle some black pepper and a dash of coriander, or cayenne pepper if you are feeling adventurous, to help increase the nutrients you receive from your meal. When having a sweeter meal, like yogurt or cereal, a sprinkle of cinnamon and ginger powder can give you a warm flavour twist to your standard snack or breakfast. Seasoning’s greetings!
Health and Wellness
Tempo Nutrition
Tempo Physical Wellbeing