Spices have the highest antioxidant density of any food category, gram for gram. Cloves contain the highest ORAC value of any commonly measured food. One teaspoon of dried oregano has the antioxidant capacity of an entire apple. This concentration reflects the evolutionary pressure on plants to produce defensive compounds in their most exposed tissues: seeds, bark, and leaves. Concentrated dried spices provide a concentrated dose of these defensive compounds.
The Evidence by Spice
- Ginger: a meta-analysis of 9 RCTs found that ginger supplementation (250mg to 2g daily) significantly reduced CRP, TNF-alpha, and IL-6, three primary markers of systemic inflammation; also found effective for reducing osteoarthritis pain in multiple trials compared to ibuprofen
- Cinnamon: a meta-analysis of 18 RCTs found cinnamon significantly reduced fasting glucose, post-meal glucose, and HbA1c in adults with type 2 diabetes or prediabetes; the proposed mechanism involves insulin receptor sensitisation by cinnamaldehyde
- Saffron: a meta-analysis of 23 RCTs found saffron supplementation significantly reduced depression scores, with effect sizes comparable to standard antidepressant medication; proposed mechanism involves serotonin reuptake inhibition by safranal and crocetin
- Rosemary: carnosic acid and carnosol from rosemary have demonstrated neuroprotective effects in laboratory studies; human epidemiological research suggests regular rosemary consumption is associated with better cognitive outcomes
spices anti-inflammatory researchginger anti-inflammatory evidencecinnamon blood sugar researchcloves antioxidant researchculinary spices health benefits study