Previous columns on Dr. Michael Greger’s “Daily Dozen” have noted that plant foods with intense color are loaded with antioxidants and other micronutrients. The same applies to foods with intense flavor: herbs and spices.

Many of these have been used for centuries by various cultures as folk medicine. Today’s column is about some herbs and spices that have been shown to be effective in recent studies, according to the 2026 edition of Greger’s book “How Not to Die.”

Greger’s favorite herbs and spices are allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, parsley, pepper, peppermint, rosemary, saffron, sage, smoked paprika, thyme, turmeric and vanilla.

His daily recommendation is one-quarter teaspoon of turmeric, along with any other salt-free herbs and spices you enjoy.

Turmeric has an intense flavor and color, and is considered the “king of spices.” It has been shown to play a role in preventing or treating lung disease, brain disease and several cancers. It helps speed recovery after surgery. It treats rheumatoid and degenerative arthritis, along with other inflammatory conditions, such as lupus and inflammatory bowel disease.

It works as well for pain and inflammation as drugs such as ibuprofen, without the side effects. Turmeric is often sold as curcumin, which is just part of turmeric. Only whole turmeric should be used.

For prevention and repair of DNA damage, cooked turmeric is best, while raw turmeric is best for inflammation. The one-quarter teaspoon dose of powdered turmeric is about the same as one-quarter inch of grated raw turmeric root, and both can be found at Natural Grocers.

One option is to put a small amount of turmeric in tea or coffee, which serves as the cooked turmeric, and drink the rest in juice or water as raw turmeric. Adding a sprinkle of black pepper markedly increases blood levels of turmeric, but it is controversial because it could result in too much of a good thing.

Black cumin, or Nigella sativa, is not actually related to cumin. It comes as tiny seeds, which need to be ground in a coffee grinder. One-quarter teaspoon a day improves cholesterol, triglycerides, blood pressure and blood sugar control. It also helps menopause symptoms, reduces body mass index, lowers markers of inflammation and improves inflammatory conditions such as asthma and rheumatoid arthritis. In addition, it helps get rid of kidney stones.

Fennel seeds, sometimes candy-coated, are often offered in a bowl as people leave Indian restaurants as a mouth freshener. They contain nitrate, and chewing them can increase nitric oxide, which improves blood flow by causing arteries to dilate. They also help maintain oxygen levels at high altitudes.

Fennel seeds contain estrogen-like compounds that can increase breast milk production, treat painful periods and, when used in creams, decrease unwanted hair growth in women.

Fenugreek raises estradiol levels in women, and 1 1/2 teaspoons a day can reduce menopausal symptoms. It raises testosterone levels, increasing libido in men and women. One-quarter to two-thirds teaspoon a day for three months improves sexual performance in men. It also improves muscle strength, lowers LDL and triglycerides, and improves blood sugar levels.

Cilantro, at a dose of 20 sprigs a day for two months, reduces inflammation in arthritis sufferers. By lowering levels of uric acid, it also helps prevent and treat gout.

Capsaicin cream, from chili peppers, desensitizes nerves when applied daily. It has been used for aches and pains and for painful conditions such as post-shingles pain and other neuropathy.

Ginger powder, at a dose of one-eighth teaspoon, has been shown to treat migraines as effectively as the prescription medication Imitrex. One-quarter teaspoon three times a day, starting a day before the onset of a period, decreases menstrual pain as well as 400 milligrams of ibuprofen, without the side effects. It also decreases the amount of menstrual bleeding.

In addition, ginger reduces nausea. Although it is safe for morning sickness, pregnant women should avoid doses over 4 teaspoons, which can stimulate the uterus to contract.

Peppermint is the most antioxidant-packed common herb and is useful for treating gastrointestinal discomfort.

Oregano, marjoram and savory are related herbs. Oregano has anti-inflammatory, anticancer and radioprotective properties. Marjoram inhibits the migration and invasion of breast cancer cells in the lab. Savory reduced LDL cholesterol by 27 points in a double-blind study.

Cloves are the most antioxidant-packed common spice.

Amla is powdered dry Indian gooseberry and is the most antioxidant-packed uncommon spice. The typical American breakfast has 25 antioxidant units; a teaspoon of amla powder provides 753 units. It can be bought online or at an Indian spice store. It does not taste good but can be mixed with a small amount of juice or water and swallowed in one gulp.

Cinnamon improves blood sugar control as well as metformin, the leading diabetes drug, according to Greger, so sprinkle some on your morning oatmeal. There are two types: Ceylon and cassia, also known as Chinese cinnamon.

In the U.S., most cinnamon is cassia, which contains a compound that may cause liver toxicity in large doses. Therefore, Greger recommends only Ceylon cinnamon, which can be purchased online.

Spice mixes are an option. Several varieties of Mrs. Dash salt-free seasoning blend are available at City Market and are a good salt substitute.

Dr. Greg Feinsinger is a retired family physician with a special interest in prevention, treatment, and reversal of chronic disease through nutrition. He is available for free nutritional counseling and shop-with-a-doc grocery store tours. He can be contacted at 970-379-5718 or gfmd41@gmail.com.