The world's most-studied spices, in plain English
Guides to the spices with the strongest research behind them. What each one does, how to use it, and where the evidence comes from.
The most-studied spices
These eight spices have the strongest research behind them. Start here.
Turmeric: Benefits, Uses, and What the Research Says
Take half a teaspoon of turmeric a day with a crack of black pepper and a bit of fat like olive oil or coconut milk. ...
Cinnamon: Benefits, Types, and How Much to Use
Use half a teaspoon of cinnamon a day, sprinkled on oats, yogurt, or stirred into coffee. Pick Ceylon (true cinnamon)...
Ginger: Benefits for Nausea, Inflammation, and Cooking
For nausea, chew on a one-inch piece of fresh ginger, or drink ginger tea with a slice steeped in hot water. About on...
Garlic: Heart Health, Cholesterol, and How to Use It
Crush or finely chop one to two cloves of garlic, then let it sit for ten minutes before cooking. That wait lets alli...
Saffron: Benefits for Mood, Vision, and How to Use It
Steep a small pinch of saffron threads (about 20 threads) in two tablespoons of warm water for 15 minutes before addi...
Cayenne Pepper: Capsaicin, Metabolism, and How to Use It
Start with a quarter teaspoon of cayenne in soups, chili, or eggs and work up from there. Capsaicin, the heat compoun...
Black Pepper: Piperine, Absorption, and Why It Pairs with Turmeric
Always grind black pepper fresh and add a crack of it to any dish with turmeric. The piperine in pepper boosts curcum...
Cloves: The Highest-Antioxidant Spice and How to Use It
Use whole cloves in slow-cooked dishes like braises, mulled wine, and rice. Ground cloves go in baking and chai. A qu...
How we built this site
Every claim on this site is paraphrased from peer-reviewed research, clinical trials, or established medical institutions. Where the research is strong, we say so. Where it is traditional or emerging, we say that too. We do not sell anything. We just want a clear, honest reference for people curious about which spices have real science behind them and which ones are just marketing.