This spice packs fiber—each nutty-tasting teaspoon of the seed has a gram. Study participants who took a fenugreek supplement in the a.m. ate less at lunch. Sprinkle it generously onto chicken before roasting.
Yes, it can help regulate blood sugar, but it also provides manganese, a mineral that helps maintain bone density; 1 tablespoon provides nearly a day's worth. Spread it out: Shake it into coffee and onto apples and oatmeal.
A lab study shows cumin's anti-inflammatory properties may improve memory and lower stress. Blend it with hummus or toss it with pumpkin seeds before roasting.
A compound in ground cloves, eugenol, may soothe your stomach, says Michelle Dudash, R.D. Try a pinch in applesauce or tea.
Blend this spice into your postworkout shake. It contains gingerol, a natural anti-inflammatory that research finds may reduce next-day muscle pain. Bonus: It may even ease period cramps.
Research shows that the antioxidant and anti-inflammatory agent in turmeric called curcumin can help reduce depression. Stir it into rice and couscous.
Its metabolism-boosting properties (and heat) come from the capsaicin in the chiles. Plus, a study found women who added 2 tsp of the spice to their food took in fewer cals and fat in later meals. Stir into guac and pasta.
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Raid your spice rack and start using these. Science finds mixing them into meals adds a health boost.