Fall is officially here, bringing back the familiar flavors of cinnamon, ginger, nutmeg and cloves. But these seasonal favorites aren't just about making your kitchen smell like autumn. Herbs and spices contain bioactive plant compounds called phytonutrients, and several of the spices commonly associated with fall have been studied for potential antioxidant, anti-inflammatory and metabolic benefits.
Cinnamon contains several vitamins and minerals and has anti-inflammatory properties, with some research suggesting it may help support healthy blood sugar and lipid levels. Ginger has traditionally been used for digestive complaints and contains antioxidant and anti-inflammatory compounds, while turmeric contains curcumin, a compound studied for its antioxidant and anti-inflammatory effects. Nutmeg contains antioxidants and may support digestion and sleep, while cloves contain eugenol and have been associated with antibacterial and oral health benefits.
As cooler weather settles in, this is an easy time to bring these flavors back into your kitchen. Sprinkle cinnamon into foods, add fresh ginger or turmeric to meals and warm drinks, or combine several traditional fall spices when cooking. Using spices can also add flavor while helping you rely less on added sugar, sodium and saturated fat. Stick primarily with culinary amounts rather than assuming concentrated supplements offer the same benefits, since high doses can cause unwanted effects.
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Right as Rain, November 3, 2025