When registered dietician Lara Sutton was growing up, she’d stick cloves into an orange every fall to welcome the season. “I wouldn’t eat it, I just loved the smell. When we think of warm, cozy holiday dinners it’s often the scents of spices like cloves, cinnamon and ginger that we remember,” says Sutton who has a private practice in New York City. But these seasonal flavorings do more than conjure nostalgia: “Spices minimize the need for added fat, sugar and salt. Plus they’re packed with nutritional benefits.” We gathered up those most often infused in traditional holiday dishes. Read on to see how they can keep you feeling your healthiest during the season and all year long. 

Cinnamon

History: This dried bark of laurel trees originally came from Sri Lanka. The cinnamon we eat in North America today is grown in Vietnam, China, Indonesia and Central America.

Health perks: A study conducted at Malmö University Hospital in Sweden found eating 3 grams of cinnamon per day could help decrease insulin production and control diabetes. “This amounts to about 1 tablespoon a day,” says study author Dr. Joanna Hlebowicz. Her suggestion: “It’s perfect to sprinkle on your oatmeal.” Other research shows cinnamon may also have anti-inflammatory and anti-microbial properties, says Sutton.

Eat it year round: Sweeten plain yogurt and baked fruit dishes or try this exotic Moroccan chicken recipe.

Cloves

History: These dried, unopened flower buds get their name from the French word “clou,” meaning nail. During the Han dynasty in 200 B.C., those addressing the Chinese emperor were required to suck on cloves to mask bad breath. Once it arrived in Europe in 4 A.D., it was widely used as a treatment for coughs and toothaches.

Health perks: If you don’t think you’re munching on enough antioxidant-rich fruits and vegetables, cloves are a potent source. “In particular, it’s loaded with manganese which contributes to strong bone formation and collagen production. Plus it helps boost your metabolism,” says Sutton. 

Eat it year round: Stir this aromatic herb into bean and pea soups, and chili.

Cumin

History: Also known as “black seed” this nutty, peppery-flavored spice is native to both the Mediterranean shoreline and Egypt and was a favorite among Romans. It’s even mentioned in the Old Testament.

Health perks: If you suffer from asthma and allergies, research shows this spice may help minimize symptoms. It works as a natural antihistamine and reduces lung inflammation. 

Eat it year round: Give some kick to your hummus: Combine 1 can each of chick peas and cannelini beans, a half cup of tahini and dashes of olive oil, lemon juice, cumin, garlic and cayenne pepper. Also sprinkle it into brown rice, quinoa or cous cous when the grain is almost fully cooked.

Ginger

History: Ginger ale originated in the nineteenth century when the spicy root was kept on the counters in English pubs so the patrons could shake it into their drinks.

Health perks: Some scientists call ginger the universal remedy thanks to its ability to aid in the treatment of everything from arthritis and colds to cholesterol reduction and the pain of menstrual cramps—but it’s most widely used to prevent motion and morning sickness. Research published this year in the Journal for Alternative and Complementary Medicine found positive results among all 67 pregnant participants suffering from nausea. “Take 1000 mg of ginger per day and you’ll find it also boosts your immune system,” says Jae Berman, a registered dietician at the San Francisco Bay Club. 

Eat it year round: Add to an Asian style stir-fry or drink it in tea. “After a meal, sipping or nibbling on ginger is a pleasant way to improve your digestion and clean your palate,” says Berman. One of her favorite treats: ginger chew candies. “They’re low in calories and a bit hot so you won’t want to eat too many.” This is an example, but they can be found at most health food stores.

A final note: Spices lose their nutritional potency and flavor after about 6 months so buy them in small quantities and replace often.

Need some recipe suggestions for these spices? Berman has these recommendations:

• This low calorie spiced fruit recipe made with cinnamon and cloves is an affordable and healthy holiday gift idea.
• This goat cheese spread is made with all the spices!
• Make your own chai tea with cinnamon, ginger and cloves.
• This spicy marinade is infused with cloves for robust flavor without the calories.

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