Some holiday spices have health benefits

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By Maureen Salamon
Posted on December 19, 2025

Part of the excitement of the holidays is eating our favorite foods, many of which feature spices we rarely encounter during the rest of the year.

But when you reach for spices to add to festive meals and baked treats, you’re doing more than waking up neglected taste buds. You’re also grabbing ingredients with the potential to boost your mood and health.

While not every spice has undergone rigorous scientific testing, many have proven anti-inflammatory effects. That means they inhibit inflammation that can cause or worsen a variety of chronic diseases, said Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

Most people don’t think about how their mind and body might benefit from spice use. Those of us who incorporate more of them around the holidays typically do so because it calls to mind cozy, special days with our families.

“It’s what people remember from childhood and makes them feel warm and happy, so it’s tied back to family tradition,” Rimm said.

These beloved holiday spices can add zing to both your food and your health:

Cinnamon: One of the best-studied spices, cinnamon is a natural in holiday dishes. Much research has focused on cinnamon’s ability to help regulate blood sugar, and scientists believe it helps cells use glucose more effectively, which is especially important for people with diabetes.

Cloves: Fundamental to gingerbread and fruitcake, cloves are also a common component of pumpkin pie as well as mulled wine and cider. High in antioxidants — which can lower the risk of chronic diseases — cloves contain vitamins and minerals. Research also suggests cloves offer antimicrobial effects, meaning they help hinder the growth of bacteria.

Ginger: In addition to cookies, ginger can also add punch to stuffing and complement root vegetables such as carrots, parsnips and sweet potatoes. It’s well known for its digestive benefits, relieving nausea as well as gas and bloating.

Turmeric: With its earthy, slightly peppery taste, turmeric adds color and pizzazz to Thanksgiving turkey as well as roasted carrots or cauliflower. Some Hanukkah dishes, such as latkes, contain turmeric as well.

Another well-researched spice, turmeric is rich in phytonutrients that may protect the body by neutralizing so-called free radicals, thereby shielding cells from damage. Studies have linked consuming turmeric to less arthritis pain and improvements in mood and depression symptoms.

Dose matters

To maximize the health benefits of spices, however, you need to use more than a dash here and there, Rimm noted. The higher the “dose,” the greater the benefits. But while adding more spices to your cooking can be good for your health, that doesn’t mean spice supplements offer the same benefits — or that they’re safe for everyone.

“Many people add cinnamon to foods because of its potential anti-inflammatory effects,” he said. “If you add a teaspoon or two of cinnamon to your breakfast every day, for instance, you can reap the benefits. It’s almost like you’re taking a pill, doing it therapeutically.”

Spicy strategies

If you’ve been relegating spices to just the holiday season, you’re missing out. Rimm suggests these ways to challenge your palate to keep a wider variety of spices in play all year long:

Experiment. Randomly pick a recipe featuring new-to-you spices and whip it up. “Some people say, ‘Let’s cook foods from a different culture,’ and suddenly they’re getting into all different types of spices,” Rimm said.

Go back in time. Perhaps your grandparents or other ancestors loved a spice-heavy dish you’re not acquainted with. It can be edifying — both culinarily and personally — to bring it to your own table.

Test it in a restaurant. Consider it a low-stakes investment in your taste buds to explore new spices while eating out. Alternatively, buy a ready-made meal at the supermarket that features spices you’re not normally drawn to. If you enjoy it, “then you can find ways to incorporate those spices into your own cooking,” Rimm said.

Maureen Salamon is executive editor of Harvard Women’s Health Watch.