Herbs, Spices and Seasonings

Herbs, spices and seasonings add aroma, colour and flavour to food, often with little energy, fat or sugar. They can make meals more enjoyable while reducing reliance on salt, rich sauces and processed flavourings.

Herbs and spices

Herbs are usually the leaves of plants, while spices are commonly derived from other plant parts such as seeds, bark, roots, fruits or flower buds. Examples include basil, coriander, mint, rosemary, thyme and lemongrass; common spices include turmeric, ginger, garlic, cinnamon, cumin, black pepper, chilli, cloves and star anise.

Many herbs and spices contain naturally occurring plant compounds and antioxidants. Garlic, chilli, ginger and turmeric, for example, contain nutrients and antioxidants that may support health as part of an overall balanced diet.

Seasonings

Seasonings include salt, pepper, herbs, spices, spice blends, stock powders, seasoning sachets, soy sauce and other condiments. Fresh or dried herbs, spices, citrus, garlic and ginger are useful lower-sodium ways to build flavour in soups, stir-fries, marinades and roasted foods.

Check packaged seasoning mixes carefully: some contain substantial amounts of sodium, sugar or saturated fat. “Natural” or “herbal” does not automatically mean a product is low in salt.

Health influence

Benefit: using herbs and spices instead of salt can help lower sodium intake without making food bland. HealthHub highlights clove, star anise, cumin, turmeric and coriander seeds as flavourful alternatives that can support lower-sodium cooking, noting that “when you whip up a healthy meal with herbs and spices, you'll be able to cut your daily sodium intake without sacrificing flavour.”

Watch for: regularly consuming too much sodium can raise blood pressure and increase the risk of stroke and heart disease. For this reason, prioritise salt-free herb and spice blends, use sauces and commercial seasonings sparingly, and compare nutrition labels when buying packaged products.

Practical choices

1. Use basil, coriander, rosemary, turmeric, cumin, ginger, garlic, chilli or black pepper to flavour everyday meals.
2. Combine herbs and spices with lemon, lime, vinegar, onion or garlic instead of adding extra salt.
3. Choose no-salt-added or lower-sodium seasoning blends, and limit stock cubes, instant noodle sachets, sauces and salty marinades.
4. Build a balanced meal around vegetables and fruit, whole grains, healthy protein and healthy oils; herbs and spices help make these foods more appealing without relying on excess salt.

https://fdc.nal.usda.gov/food-search?type=SR%20Legacy&query=oil https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition https://www.britannica.com/dictionary https://www.fda.gov/food/science-research-food https://www.ifis.org/ https://foodb.ca/ https://examine.com/ https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/