The Health Benefits of Indian Spices and Herbs

Indian spices

Indian spices and herbs are a cornerstone of Indian cuisine, used to enhance the flavour and aroma of dishes. But did you know that these spices and herbs also have numerous health benefits? From aiding digestion to boosting immunity to preventing diseases, these spices and herbs provide numerous health benefits.

Here are some of the health benefits of Indian spices and herbs:


Turmeric is a spice commonly used in Indian cuisine and has powerful anti-inflammatory properties. It contains a compound called curcumin, shown to reduce inflammation, improve brain function, and lower the risk of heart disease. It is also a potent antioxidant that can protect against oxidative damage and free radicals. Studies suggest that curcumin may help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease.


This popular Indian spice adds flavour to both sweet and savoury dishes. It contains anti-inflammatory and antioxidant properties and may help lower blood pressure, reduce inflammation, and improve digestion. Studies have also shown that cardamom may have anti-cancer properties and can help reduce the risk of chronic diseases like heart disease.


This is a common ingredient in many Indian dishes present since centuries in traditional medicine to treat various ailments. It may help reduce inflammation, relieve nausea, and improve digestion. It can also help alleviate nausea and vomiting caused by motion sickness, chemotherapy, and pregnancy.


Cinnamon is another popular spice in Indian cooking found to have many health benefits. It may help improve blood sugar control in people with diabetes, reduce inflammation, and lower cholesterol levels.


Garlic is common in many Indian dishes and comes with numerous health benefits. It may help lower cholesterol levels, reduce blood pressure, and improve immune function. It is rich in antioxidants, which can protect against oxidative damage and reduce the risk of cancer. 


Fenugreek is commonly used in Indian cooking known for several health benefits. It may help improve blood sugar control in people with diabetes, reduce inflammation, and improve digestive health.


It is a herb that is a rich source of antioxidants, and can help protect the body against damage caused by free radicals. Coriander is shown to have cholesterol-lowering properties, which can help reduce the risk of heart disease.


Cloves are a spice commonly used in Indian cuisine. They contain eugenol, which has anti-inflammatory properties. Cloves can also help relieve pain and improve digestion. 


It is a herb commonly used in Indian cuisine. It is rich in antioxidants and has anti-inflammatory properties. Fennel can help improve digestion, reduce inflammation, and lower blood pressure. 

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The health benefits of Indian spices and herbs are vast, and they can be beneficial in a variety of different ways. From improving overall gut health to reducing inflammation to boosting energy levels, these spices and herbs can be a powerful natural remedy for a variety of ailments. So, why not incorporate some of these spices and herbs into your diet today and experience the health benefits for yourself?

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Ingredients required
Rice 100 gm (raw)
Ripe Mango 2-3 nos. (1 cup pulp)
Full fat milk 1 litre
Sugar 100 gm or as per taste
Elaichi powder a pinch
Almonds (chopped) 1 tbsp
Cashew nuts (chopped) 1 tbsp
Pistachios (chopped) 1 tbsp
Salt a pinch
For garnish
Ripe mango slices
Fresh mint sprigs

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Wash the rice a couple of times. Soak the rice in water for 45 minutes, after soaking, drain the water and air dry the soaked rice.
Cut the mangoes and remove the flesh and transfer them to the grinding jar to make a puree.
Once the rice is completely dried, transfer to a mixer grinder and grind to a coarse texture, make sure not to grind too much. Further, soak the grounded rice in milk, take 200 ml milk from the 1 litre, and keep the remaining 800 ml milk for making the phirni.
Set a heavy bottom vessel on medium heat, add the remaining 800 ml of full-fat milk, stir and bring to a light simmer.
Once the milk is boiled, add the milk-soaked rice, make sure to stir while adding the rice, and cook for 10 minutes on medium flame while stirring in short intervals. Scrap off the sides while cooking. Make sure to stir continuously throughout the cooking process.
Once the phirni starts to thicken, lower the flame and stir continuously, cook until the rice grains are cooked.
Once the phirni is thickened, add the mango puree, and chopped nuts and stir well.
Taste for the sweetness and add the sugar accordingly, add a pinch of elaichi powder, stir and cook on medium-low flame while stirring for another 5-7 minutes. The consistency of the phirni should be thick.
Finish with a pinch of salt and stir well.
Transfer immediately in a sakora/kullhad to set, make sure the phirni is warm enough while setting in the sakora/kullhad.
Set in the fridge for a minimum of 3-4 hours or overnight. Once set, remove and serve chilled with some mango pieces as a garnish and a few fresh mint leaves.

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