We often find ourselves eating the same foods; it can be challenging to implement dietary variety. But our spice cabinets may be the solution. Spices such as cinnamon, turmeric, sage, and cayenne can be incorporated into dishes for every meal to add nutritional and savory benefits.

Cinnamon, a spice that comes from the bark of a cinnamon tree, is often used in sweet recipes. The spice is typically combined with granulated sugar, brown sugar, or coconut sugar to create a topping for desserts such as churros, cinnamon buns, or monkey bread. Cinnamon can also sweeten pumpkin and apple pies, tea, and yogurt. In addition to its sweet taste, cinnamon has anti-inflammatory properties; cinnamon has been seen to reduce high blood cholesterol levels. 

A staple in Indian cuisine (most notably curry), turmeric — which, like cinnamon, has anti-inflammatory properties — is frequently added to roasted meat or tacos. Turmeric has been seen to improve brain functioning; the spice also contains anti-aging antioxidants, and studies suggest it helps prevent certain types of cancer. Sprinkling turmeric onto roasted vegetables or into tea and smoothies can increase one’s daily intake of the spice. 

Used since the Middle Ages for its medicinal properties, sage is said to improve brain functioning and memory. Sage can be added to a variety of dishes, including mashed potatoes, roasted vegetables, and soups, omelets, and tomato sauces. 

Although many consider it to be spicy, Cayenne — a chili pepper that contains capsaicin — has pain relieving properties and can reduce the growth of stomach ulcers. While Cayenne is typically incorporated into Mexican and Cajun cuisine and is a central ingredient in most chilies, the spice can enhance a mug of hot chocolate. 

The health benefits associated with these four spices are only noticeable when one consistently consumes large quantities of these spices. Incorporating these four spices into daily meals, however, increases the likelihood that one will receive these benefits — and enjoy a burst of new and exciting flavors.