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{"id":556065620041,"title":"Indian Spices: Which Are The Healthiest?","created_at":"2021-12-20T17:16:17-05:00","body_html":"\u003cscript type=\"application\/ld+json\"\u003e\/\/ \u003c![CDATA[\n{\n \"@context\": \"https:\/\/schema.org\",\n \"@type\": \"Article\",\n \"headline\": \"Indian Spices: Which Are The Healthiest?\",\n \"keywords\": \"indian spices, turmeric, black seed, cloves\",\n \"description\": \"Our MD and research team reviews some of the Indian spices which have the most proven health benefits based on medical research, as well as provides recommendations for purchasing them. We discuss turmeric, black seed and cloves.\",\n \"url\": \"https:\/\/illuminatelabs.org\/blogs\/health\/indian-spices\",\n\"author\": {\n \"@type\": \"Person\",\n \"name\": \"Taylor Graber MD\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/taylor-graber\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/taylor-j-graber-md-81351642\/\",\n \"jobTitle\": \"Content Partner\",\n \"knowsAbout\": \"medicine, health, anesthesiology, iv therapy, science, drugs, pharmaceutical, medical research, scientific research, medical journals, entrepreneurship, healthcare, orthopedic surgery, biomedical engineering\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"University of California San Diego\",\n \"Arizona University\",\n \"University of Arizona College of Medicine\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"creator\": {\n \"@type\": \"Person\",\n \"name\": \"Taylor Graber MD\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/taylor-graber\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/taylor-j-graber-md-81351642\/\",\n \"jobTitle\": \"Content Partner\",\n \"knowsAbout\": \"medicine, health, anesthesiology, iv therapy, science, drugs, pharmaceutical, medical research, scientific research, medical journals, entrepreneurship, healthcare, orthopedic surgery, biomedical engineering\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"University of California San Diego\",\n \"Arizona University\",\n \"University of Arizona College of Medicine\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"contributor\": {\n \"@type\": \"Person\",\n \"name\": \"Calloway Cook\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/calloway-cook\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/calloway-cook\/\",\n \"jobTitle\": \"President\",\n \"knowsAbout\": \"entrepreneurship, dietary supplements, herbal supplements, eCommerce, medical research\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": \"S.I. Newhouse School of Public Communications at Syracuse University\"\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"editor\": {\n \"@type\": \"Person\",\n \"name\": \"DJ Mazzoni\",\n \"honorificSuffix\": [\n \"M.S.\",\n \"R.D.\",\n \"C.D.N.\",\n \"C.S.C.S.\"\n ],\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/dj-mazzoni\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/dj-mazzoni-rd-cdn-cscs-00a33038\/\",\n \"jobTitle\": \"Medical Reviewer\",\n \"knowsAbout\": \"exercise, drugs, pharmaceutical, health, workout, strength and conditioning, nutrition, dietetics, medicine, medical research, scientific research, scientific method, healthcare, patient care, wellness\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"State University of New York College Oswego\",\n \"D’Youville College\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"image\": {\n\"@type\": \"ImageObject\",\n\"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Indian_Spices_Thumbnail.jpg?v=1642282417\",\n\"width\": \"3000\",\n\"height\": \"3000\"\n},\n\"citation\": [\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27533649\/\", \n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31255636\/\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3918523\/\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3819475\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32695654\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24532325\/\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/black-seed-oil-review\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6535880\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24680621\/\"\n],\n\"mentions\": [{\n \"@type\": \"Thing\",\n \"name\": \"turmeric\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"cloves\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"black seed\"\n }\n],\n\"datePublished\": \"2021-12-22\",\n\"copyrightHolder\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n},\n\"publisher\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\",\n \"url\": \"https:\/\/illuminatelabs.org\/\",\n \"description\": \"Illuminate Labs is the most transparent supplement company in the U.S., and is a leading publisher of research-based health information.\",\n \"knowsAbout\": \"supplements, science, nutrition, exercise, health, medication, pharmaceutical, wellness, diet, weight loss, medical research\",\n \"publishingPrinciples\": \"https:\/\/illuminatelabs.org\/pages\/editorial-guidelines\",\n \"logo\": {\n \"@type\": \"ImageObject\",\n \"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Illuminate_Labs_Logo.png?v=1641249064\", \n \"width\": 150,\n \"height\": 150\n},\n \"foundingDate\": \"2019-01-30\",\n \"Address\": {\n \"@type\": \"PostalAddress\",\n \"streetAddress\": \"50 Union Street, Unit 9\",\n \"addressLocality\": \"Northampton\",\n \"addressRegion\": \"Massachusetts\",\n \"postalCode\": \"01060\",\n \"addressCountry\": \"US\"\n},\n \"sameAs\": [\n \"https:\/\/www.instagram.com\/illuminatelabs\",\n \"https:\/\/twitter.com\/illuminatelabs\",\n \"https:\/\/www.linkedin.com\/company\/illuminate-labs-supplements\",\n \"https:\/\/www.youtube.com\/channel\/UCpgSJAsIPb-fZ25djtTxBEA\"\n ]\n }\n}\n\/\/ ]]\u003e\u003c\/script\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cspan class=\"dc\"\u003eI\u003c\/span\u003endia has a cooking culture that’s widely considered to be healthy. Not only is it low in processed meats, but many Indian dishes contain a wide array of spices which possess significant health benefits. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn this article we’ll review some of the Indian spices which have the most proven health benefits based on medical research. Specifically, we’ll review the health benefits of turmeric, cloves and black seed as well as give recommendations for purchasing them.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eTurmeric Health Benefits\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Turmeric_Image_Optimized.png?v=1640039408\" alt=\"\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTurmeric is what gives many Indian sauces and dishes their distinctive orange hue. It’s a root that has significant anti-inflammatory properties based on medical research.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis spice was shown \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27533649\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ein a medical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e to reduce pain associated with arthritis, which is an impressive result given that this type of long-term, consistent pain can be the most challenging to treat naturally. The study authors even claimed that the data supports the effectiveness of turmeric as a “treatment of arthritis.”\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnother \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31255636\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ereview\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e found that turmeric had “antioxidant, anti-inflammatory, antibacterial and anticancer properties.” The main reason for turmeric’s health benefit is its active chemical compound curcumin, which is what gives it the orange color.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor consumers buying turmeric for its health benefits, we recommend taking it with black pepper, which \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3918523\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ehas been shown\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e in medical research to significantly improve the bioavailability of turmeric. When the two are taken together, the amount of turmeric absorbed increases by up to 2000%. The two spices also taste great together, and can be used in a variety of dishes.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe don’t recommend specific brands in an effort to remain objective, but for health-conscious consumers it may be worthwhile to purchase organic turmeric, since the spice can contain relatively high amounts of heavy metals. It’s often sourced from countries like India and China which have somewhat higher levels of environmental pollutants than much of the West.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eCloves Health Benefits\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Cloves_Image_Optimized.png?v=1640039424\" alt=\"\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCloves are a spice made from the flower buds of a tree which is native to the Maluku Islands in Indonesia. They have been used as a culinary ingredient for thousands of years.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLike turmeric, clove \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3819475\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ehas been shown\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e in medical data to possess antimicrobial and antioxidant activity. Since we know that low-level inflammation is the root cause of several chronic diseases, regular consumption of antioxidant compounds like clove may be a great way to prevent this risk.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe antimicrobial power of clove is so strong that it has been shown in a \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32695654\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical trial\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e to be effective against drug-resistant H. Pylori infection, which affects millions in the developing world. This was an \u003c\/span\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003ein vitro\u003c\/span\u003e\u003c\/i\u003e\u003cspan style=\"font-weight: 400;\"\u003e (test tube) study so the results aren’t as significant as if it was conducted on human subjects.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnother \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24532325\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e of clove had impressive results. The researchers found that the Indian spice had potential for diabetes management, because it naturally reduced blood sugar and cholesterol. Animals in the study taking dietary clove powder had lower blood sugar than those not using the spice.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs with our recommendations for sourcing turmeric, we believe it’s especially important to be cautious in your brand selection when purchasing clove powder because spices can have higher levels of heavy metals than most food products. We’d recommend any brand that will share data on the purity of their products. \u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eBlack Seed Health Benefits\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Black_Seed_Image_Optimized.png?v=1640039446\" alt=\"\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBlack seed is one of the most powerful natural compounds for overall health, and we previously reviewed the spice \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/black-seed-oil-review\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ein an individual article\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e because there is so much research on its health benefits.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis spice is one of the few botanical ingredients with significant research suggesting it may be effective as an anticancer agent. A \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6535880\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003erecent medical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e analyzed studies on black seed for cancer, and noted anticancer effects in every study reviewed. The study authors stated that the active chemical compound in black seed “plays a great role in affecting all markers of cancer.”\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBlack seed may be especially beneficial for men, as it appears to have positive effects on fertility in male subjects. A double-blind, placebo-controlled (which is the gold standard for unbiased results) \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24680621\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical trial\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e found that black seed oil supplementation improved semen volume, motility and sperm count. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnimal studies have also suggested that black seed may improve testosterone in males, but this needs to be confirmed with human studies.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe’re not suggesting that black seed will cure cancer, but this Indian spice may be a useful preventative measure that can be taken daily for overall health. While most of the medical research on black seed involves a concentrated oil standardized for thymoquinone (the active chemical compound), using it as a spice will be more cost-effective.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs this is a specialized product, we don’t have any brand recommendations but we recommend reaching out to your supplier about test results to ensure that the black seed product you’re taking is safe and low in heavy metals.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eConclusion\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIndian cuisine samples from a wide variety of spices which contain health benefits. In this article we’ve highlighted three of the healthiest Indian spices, and outlined their specific health benefits based on medical research.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe believe that incorporation of spices into daily meals is a great way to improve overall health. Certain spices contain chemical compounds that are unique and not found in regular produce, and can be seen as a preventative measure that may help reduce the risk of developing disease.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf we had to pick only one of these products, we’d select black seed as the healthiest because there’s so much research backing it. However we believe that varying your spice intake is the best option because it allows consumers to ingest a wide variety of healthful chemical compounds.\u003c\/span\u003e\u003c\/p\u003e","blog_id":49281925193,"author":"Calloway Cook","user_id":26601750601,"published_at":"2021-12-22T00:30:01-05:00","updated_at":"2022-08-19T19:06:43-04:00","summary_html":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cspan\u003eWe review some of the Indian spices which have the most proven health benefits based on medical research, as well as provides recommendations for purchasing them.\u003c\/span\u003e\u003c\/p\u003e","template_suffix":"","handle":"indian-spices","tags":"_related:nutrition"}

Indian Spices: Which Are The Healthiest?

Indian Spices: Which Are The Healthiest?


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Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.


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India has a cooking culture that’s widely considered to be healthy. Not only is it low in processed meats, but many Indian dishes contain a wide array of spices which possess significant health benefits. 

In this article we’ll review some of the Indian spices which have the most proven health benefits based on medical research. Specifically, we’ll review the health benefits of turmeric, cloves and black seed as well as give recommendations for purchasing them.

Turmeric Health Benefits

Turmeric is what gives many Indian sauces and dishes their distinctive orange hue. It’s a root that has significant anti-inflammatory properties based on medical research.

This spice was shown in a medical review to reduce pain associated with arthritis, which is an impressive result given that this type of long-term, consistent pain can be the most challenging to treat naturally. The study authors even claimed that the data supports the effectiveness of turmeric as a “treatment of arthritis.”

Another review found that turmeric had “antioxidant, anti-inflammatory, antibacterial and anticancer properties.” The main reason for turmeric’s health benefit is its active chemical compound curcumin, which is what gives it the orange color.

For consumers buying turmeric for its health benefits, we recommend taking it with black pepper, which has been shown in medical research to significantly improve the bioavailability of turmeric. When the two are taken together, the amount of turmeric absorbed increases by up to 2000%. The two spices also taste great together, and can be used in a variety of dishes.

We don’t recommend specific brands in an effort to remain objective, but for health-conscious consumers it may be worthwhile to purchase organic turmeric, since the spice can contain relatively high amounts of heavy metals. It’s often sourced from countries like India and China which have somewhat higher levels of environmental pollutants than much of the West.

Cloves Health Benefits

Cloves are a spice made from the flower buds of a tree which is native to the Maluku Islands in Indonesia. They have been used as a culinary ingredient for thousands of years.

Like turmeric, clove has been shown in medical data to possess antimicrobial and antioxidant activity. Since we know that low-level inflammation is the root cause of several chronic diseases, regular consumption of antioxidant compounds like clove may be a great way to prevent this risk.

The antimicrobial power of clove is so strong that it has been shown in a medical trial to be effective against drug-resistant H. Pylori infection, which affects millions in the developing world. This was an in vitro (test tube) study so the results aren’t as significant as if it was conducted on human subjects.

Another medical review of clove had impressive results. The researchers found that the Indian spice had potential for diabetes management, because it naturally reduced blood sugar and cholesterol. Animals in the study taking dietary clove powder had lower blood sugar than those not using the spice.

As with our recommendations for sourcing turmeric, we believe it’s especially important to be cautious in your brand selection when purchasing clove powder because spices can have higher levels of heavy metals than most food products. We’d recommend any brand that will share data on the purity of their products. 

Black Seed Health Benefits

Black seed is one of the most powerful natural compounds for overall health, and we previously reviewed the spice in an individual article because there is so much research on its health benefits.

This spice is one of the few botanical ingredients with significant research suggesting it may be effective as an anticancer agent. A recent medical review analyzed studies on black seed for cancer, and noted anticancer effects in every study reviewed. The study authors stated that the active chemical compound in black seed “plays a great role in affecting all markers of cancer.”

Black seed may be especially beneficial for men, as it appears to have positive effects on fertility in male subjects. A double-blind, placebo-controlled (which is the gold standard for unbiased results) medical trial found that black seed oil supplementation improved semen volume, motility and sperm count. 

Animal studies have also suggested that black seed may improve testosterone in males, but this needs to be confirmed with human studies.

We’re not suggesting that black seed will cure cancer, but this Indian spice may be a useful preventative measure that can be taken daily for overall health. While most of the medical research on black seed involves a concentrated oil standardized for thymoquinone (the active chemical compound), using it as a spice will be more cost-effective.

As this is a specialized product, we don’t have any brand recommendations but we recommend reaching out to your supplier about test results to ensure that the black seed product you’re taking is safe and low in heavy metals.

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Conclusion

Indian cuisine samples from a wide variety of spices which contain health benefits. In this article we’ve highlighted three of the healthiest Indian spices, and outlined their specific health benefits based on medical research.

We believe that incorporation of spices into daily meals is a great way to improve overall health. Certain spices contain chemical compounds that are unique and not found in regular produce, and can be seen as a preventative measure that may help reduce the risk of developing disease.

If we had to pick only one of these products, we’d select black seed as the healthiest because there’s so much research backing it. However we believe that varying your spice intake is the best option because it allows consumers to ingest a wide variety of healthful chemical compounds.





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