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If the food you cook is bland and you add little in the way of spices and herbs, not only are you missing out on a world of flavor but you are missing out on a significant source of nutrition. Herbs and spices contain powerful antioxidants, vitamins and minerals which help our bodies fight off germs and boost immunity. They act as anti-inflammatories for conditions such as arthritis and inflammatory bowel diseases and are full of fiber. They aid in protecting against certain cancers and help protect the eyes from macular degeneration. A single teaspoon of spices like cloves, cinnamon and black pepper have antioxidant levels comparable to those found in a serving of blueberries or strawberries!

Here are some common herbs or spices and the health benefits they provide. Cinnamon can help control spikes in blood sugar. Garlic can reduce total cholesterol and blood pressure, reducing your risk for heart disease and stroke and also has anti-bacterial and anti-viral properties. Turmeric has properties which are thought to prevent or delay the onset of Alzheimers. Basil has exceptionally high levels of beta carotene, vitamin A, iron and potassium. Cilantro is high vitamin K, which helps strengthen bones. A few leaves of rosemary a day provide enough vitamin A to help maintain good vision and beautiful skin.

Humble parsley has been rated as having many quality antioxidants and vitamins which play a vital role in metabolizing carbohydrates, fats and proteins. Parsley also has perhaps the richest source of vitamin K, which plays a role in the treatment of Alzheimer’s disease by limiting neuronal damage in the brain. It’s not just a garnish on your plate!

It doesn’t really matter whether you use dried or fresh herbs as both provide health benefits. Herbs are incredibly easy to grow in pots and it’s not too late to start some this season. You may even be able to bring them in the house this winter and keep them growing as long as they get enough light and sufficient water. If you are cooking with fresh herbs, pick them right before you use them.

Dried spices don’t spoil but they do lose flavor and potency over time, especially dried green herbs. Store spices and herbs in an air tight container in a cool, dry space out of direct light. Whole spices like cinnamon sticks and peppercorns can last for years while ground spices may last just 2 years. Count on dried green herbs lasting only about 6 months to a year. Herbs and spices should have a strong smell when opened. If you can’t smell anything, it’s probably time to toss them. Don’t shake the container of spices directly over a boiling pot as moisture from the steam may diminish the potency of the rest of the jar.

Consult a recipe book for some ideas on how to use herbs and spices in cooking or search for ideas online. Once you get used to eating more flavorful food, you’ll never go back to bland, boring food again.