Recipe Roundup: Jumpstart Your Fall with Healthy Warming Spices (2024)

As temperatures drop and the cozy sweaters come out of the closet, many of us begin to crave the warm, comforting flavors that remind us of fall and winter.

All the seasons are special, but beautiful fall colors, heart-warming holidays, and delicious warming fall foods such as soups, stews, squashes, Brussels sprouts, sweet potatoes, apples, and pears are just special!

Fall, and the fragrant spices that accompany it, is one of my favorite seasons.

Spices like allspice, cinnamon, cloves, ginger, and nutmeg are more than just flavorful additions to your seasonal dishes; they also offer a wide range of health benefits.

In this article, I’ll explore each of these spices and delve into their unique health-promoting properties for your well-being. I also cover some precautions when incorporating them into your diet, but keep in mind these types of spices are rarely consumed in large quantities.

Delicious and Good For You: Warming Fall Spices

We know that spices not only make our food taste delicious but also provide phytonutrients and antioxidants that may improve chronic health issues such as diabetes, arthritis, and high cholesterol and improve your overall mood.

Most of us have heard about the anti-inflammatory effects of curcumin which is in turmeric, but what about these other spices? Well, here’s a rundown of what you can expect if you add these warming fall spices to your meals.

To discover more about spices that fight inflammation, watch Dr. Michael Greger’s video on which spices fight inflammation.

Recipe Roundup: Jumpstart Your Fall with Healthy Warming Spices (1)

Fall Spices

Allspice:

Flavor Profile: Allspice is often mistaken for a spice blend, but it’s actually a single spice made from the dried berries of the Pimenta dioica tree. It has a complex flavor that combines elements of cinnamon, cloves, and nutmeg.

It’s usually used in its ground form in both sweet and savory dishes. Allspice may relieve pain, ease stomach upset, and destroy bacteria and fungus. Compounds in allspice are also being investigated for use in the treatment of cancer and hypertension (1)

Health Benefits:

Antioxidant Properties: Allspice is rich in antioxidants, which help combat free radicals in the body.
Anti-Inflammatory: It contains compounds like eugenol that have anti-inflammatory effects.
Digestive Aid: Allspice can help alleviate gastrointestinal discomfort, making it a beneficial addition to meals.

Precautions: While allspice is considered after in small quantities, larger quantities may lead to stomach upset and may interact with certain medications like anticoagulants.

Cinnamon:

Cinnamon seems to be the king of the warming fall spices, and there are several different types. The most common type, cassia, is believed to help blood sugar levels but, unfortunately, contains some toxic components. It’s advised to use Ceylon cinnamon instead. Ceylon cinnamon may have blood sugar-lowering benefits, but I’ve only found rodent studies, so more needs to be done before that’s decided.

There are other benefits linked to cinnamon, including being a potent antioxidant. Cinnamon also has anti-fungal, anti-virus, and anti-tumor properties and lowers blood pressure and cholesterol. Dr. Michael Greger from Nutritionfacts.org recommends a teaspoon a day.

Health Benefits of Cinnamon:

Blood Sugar Control: Cinnamon has been studied for its ability to help regulate blood sugar levels.
Anti-Inflammatory: Like allspice, cinnamon has anti-inflammatory properties.
Brain Health: Some research suggests that cinnamon could improve cognitive function and may even combat neurodegenerative diseases.

Precautions: Consuming 1 teaspoon of cinnamon per day for adults and 1/4 teaspoon for children a few times a week of the Cassia variety, which is cheaper, can be harmful due to a compound called coumarin, which can be toxic to the liver. That’s why I recommend using Ceylon cinnamon. See this reference from nutritionfacts.org.

Cloves:

Did you know that cloves have anti-inflammatory and anti-bacterial properties? They also help boost digestion, control blood sugar by improving insulin production, help with weight loss, and can improve mental state by soothing anxiety. According to Dr. Michael Greger from nutritionfacts.org, “Just a small pinch can double someone’s daily dose of antioxidants.”

Health Benefits of Cloves:

Antimicrobial: Cloves have been shown to have antimicrobial properties, making them useful for combating bacterial infections.
Oral Health: They are often used in natural toothpaste and mouthwashes due to their ability to kill oral bacteria.
Rich in Nutrients: Cloves are a good source of fiber, vitamins, and minerals like manganese.

Precautions: More than one teaspoon at a time may lead to digestive issues and can act as a blood thinner. Clove oil should always be diluted and not applied directly to the skin or consumed in large quantities (2-6 teaspoons.)

Ginger:

Ginger rivals cinnamon as a super antioxidant. It’s known to help with circulation and reduce the pain of arthritis and menstrual cramps. Ginger is high in potassium, magnesium, manganese, and vitamins B6 and C and is also known for relieving upset stomach and motion sickness.

Health Benefits of Ginger:

Digestive Aid: Ginger is perhaps best known for its ability to relieve nausea and indigestion.
Anti-Inflammatory: It contains gingerol, a substance with powerful anti-inflammatory and antioxidant effects.
Pain Relief: Some studies suggest that ginger could be effective in reducing muscle pain and soreness.

Precautions: It’s rare to see side effects from ginger. Excessive consumption (more than 6 grams a day) may lead to digestive issues and can act as a blood thinner.

Nutmeg:

Nutmeg likewise has anti-inflammatory and anti-bacterial properties. It may also boost your mood, improve blood sugar, and benefit your heart. Large doses of nutmeg are not recommended.

Health Benefits of Nutmeg:

Mood Enhancer: Nutmeg contains compounds that have mild sedative properties, which can improve mood.
Digestive Health: It helps in the secretion of digestive enzymes, improving gut health.
Antioxidant: Like the other spices on this list, nutmeg has antioxidant properties that help fight free radicals.

Precautions: Two teaspoons of nutmeg can cause digestive discomfort and be toxic. It may also interact with blood-thinning medications. As mentioned, these types of spices are rarely consumed in large quantities. See Dr. Greger’s short video on this topic.

Summary

Spices don’t just add flavor and aroma to your dishes; they are packed with nutrients and health benefits that can improve your well-being in numerous ways. So the next time you’re cooking up a hearty winter stew or sipping on a comforting cup of spiced tea, know that you’re doing your body good!

Remember, it’s essential to use these spices in moderation, as too much of anything—even a good thing—can have negative effects. Always consult with a healthcare provider for personalized advice, especially if you’re pregnant, nursing, or taking medications.