Great reasons to spice up your food

Herbs and spices have been culinary staples for centuries, enhancing food with their flavor, aroma, and vibrant color.
Beyond their sensory appeal, they have historically been used to preserve food, promote health, and, in the case of garlic, ward off mythical vampires.
Both fresh and dried varieties offer a wealth of nutrients, including vitamins and minerals, but it is their rich antioxidant content that delivers the most significant health benefits.
Antioxidants combat oxidative stress, which can damage DNA, cell membranes, and tissues, potentially leading to chronic diseases like cancer and heart disease.
Research has shown that incorporating herbs and spices into your diet daily can lower blood pressure, reduce the risk of cardiovascular diseases, and assist with weight management and inflammation reduction.
In Australia, health guidelines promote herbs and spices as flavorful alternatives to salt, underscoring their importance in a healthy diet.
To explore Australians’ preferences, a survey of 400 participants was conducted.
Respondents, primarily women aged 25–64, shared insights on their favorite herbs and spices, how often they used them, and in what meals.
The survey revealed that basil was the most popular herb, consumed by 97.8% of respondents in the past year, followed closely by pepper (97.5%) and garlic (96.8%).
Other popular choices included chilli, oregano, ginger, parsley, paprika, cinnamon, and rosemary. Pepper, garlic, and chilli were the most frequently used daily, with 93% of respondents incorporating herbs and spices into lunch and dinner meals. Interestingly, only 1.5% reported using them in sweet dishes.
The primary reasons for using herbs and spices were their taste, aroma, and visual appeal, noted by 97% of participants. Health benefits ranked as the second most frequent reason, while others added them to follow recipes or due to cultural traditions.
Herb and spice consumption in Australia has evolved over time.
A decade ago, pepper, basil, oregano, and chilli were widely used, with ginger, paprika, and cinnamon seeing increased popularity more recently. Globally, preferences differ; for example, Americans favor pepper, garlic, and cinnamon, while chilli, coriander, and ginger are used less frequently.
Fresh and dried herbs differ in nutrient levels. Dried herbs often contain more iron but less vitamin C than their fresh counterparts.
The drying method also affects nutrient retention. Whether fresh or dried, herbs and spices can elevate various dishes, from soups and salads to desserts and beverages.
Growing herbs at home is a sustainable, cost-effective way to enjoy their benefits, with 70.8% of Australians already doing so.
Whether for taste, health, or sustainability, herbs and spices are invaluable in the kitchen. Don’t hesitate to scatter a few over your next meal.
By Evangeline Mantzioris (University of South Australia), Anthony Villani (University of the Sunshine Coast), and Nina Wilson (University of South Australia)
This article is republished from The Conversation under a Creative Commons license.