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Evidence-minded articles on the nutrition and health benefits of everyday ingredients — vegetables, fruits, seafood, spices and more.

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All ingredients | Ingredient Health Benefits

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Evidence

All Strong evidence1 Moderate evidence8 Early research3

12 ingredients

Herbs & spices — See the category page

Herbs & spices

Moderate evidence

Ashwagandha

A 2021 meta-analysis of 400 people found improved sleep, a small but significant effect at a standardised mean difference of −0.59. The same paper's conclusion adds: data on serious adverse effects are limited.

Herbs & spices

Moderate evidence

Honey

A Cochrane review (6 randomised trials, 899 children) found honey reduced cough frequency versus no treatment and placebo, at moderate certainty. But the advantage disappeared beyond three days, and the review covers children aged 12 months and over. Below that age, honey risks infant botulism.

Herbs & spices

Early research

Vinegar

A 2025 meta-analysis of seven trials reported fasting glucose down 21.9 mg/dL and HbA1c down 1.53%. That is what metformin achieves. Coming from seven small trials, it is implausibly large. The direction is consistent; the size is not something to accept as printed.

Herbs & spices

Moderate evidence

Fenugreek

A meta-analysis of 10 randomised trials in 706 people found significant reductions in fasting glucose, 2-hour post-load glucose and HbA1c. But HOMA-IR did not fall significantly, and among the lipids, LDL and BMI did not move.

Herbs & spices

Moderate evidence

Saffron

34 randomised trials, 1,769 participants. Self-report depression and anxiety scales fell significantly; all three clinician-rated scales showed no change.

Herbs & spices

Early research

Black pepper

A 1998 trial showing piperine raised curcumin absorption by 2,000 % is cited everywhere. It had ten healthy adult volunteers.

Herbs & spices

Moderate evidence

Chilli pepper

Across 564,748 adults in four countries, regular spicy food eaters had 12 % lower all-cause mortality — with almost no disagreement between studies.

Herbs & spices

Moderate evidence

Cinnamon

Most cinnamon on shelves is cassia, which is high in coumarin and can burden the liver. Knowing which type you have matters more than any benefit.

Herbs & spices

Early research

Balloon flower root

Platycodin increases airway secretion and thins mucus — the same direction in which expectorant drugs work.

Herbs & spices

Moderate evidence

Red ginseng

There is evidence for fatigue and immune markers, but the effect sizes are modest. Steaming is what separates red ginseng from fresh.

Herbs & spices

Moderate evidence

Turmeric

Turmeric's anti-inflammatory reputation rests on curcumin — which is barely absorbed on its own. That is why pepper and fat matter.

Herbs & spices

Strong evidence

Ginger

Gingerol, the pungent compound in ginger, has its strongest evidence for easing nausea and aiding digestion. One to three grams a day is enough.