Categories: Nutrition4.4 min read

by Stephen Luther, M.D.


Add a Dash of Healthy Flavor with Herbs

Since ancient times, various herbs have boosted taste and wellness in cultures across the globe. Natural herbs can season and supplement daily meals with a range of medicinal benefits, from bolstering immunity to reducing inflammation.

While the recipe for wellness begins with protein-rich, non-processed foods free of artificial ingredients, refined sugar, and flour, adding nutrient-rich herbs to your meals is like filling your tank with premium fuel and coasting through life with better performance.

Discover the healing power of eight popular herbs with tips to incorporate them into your daily menu. You’ll also find a few of our favorite recipes.

Beneficial Herbs for Health and Wellness

Numerous herbs may improve your health. The following selection includes popular herbs that are simple to use.


Turmeric contains calcium, copper, iron, potassium, manganese, zinc, and vitamins B3 and B6. It is recognized for its anti-inflammatory and antioxidant properties and is loaded with curcumin, a compound shown to help with conditions like arthritis, heart disease, and even depression.

Use: Turmeric can be added to foods as a spice, taken as a supplement, or enjoyed as tea. For best absorption, turmeric should be consumed with fat. 


Ginger is renowned for its digestive benefits. It can help alleviate nausea, reduce muscle pain, and combat chronic indigestion. It contains iron, potassium, magnesium, phosphorus, zinc, riboflavin, niacin, and vitamins B3, B6, and C. Its anti-inflammatory properties can gingerly help relieve arthritis symptoms.

Use: Fresh or powdered ginger can be added to teas, smoothies, and savory dishes. Ginger supplements are also available.


Garlic’s immune-boosting properties are as potent as its aroma. A small amount provides potassium, zinc, phosphorus, magnesium, vitamins C, K, thiamine, folate, and niacin. Its antimicrobial and antiviral benefits and may help lower blood pressure.

Use: Fresh or powdered garlic adds flavor to proteins and dressings or take garlic supplements for a more concentrated dose.

Echinacea (Purple Cone Flower) 

Echinacea was often consumed by Native Americans across the Great Plains for its cure-all medicinal benefits. It contains polysaccharides, glycoproteins, volatile oils, and flavonoids that may prevent or slightly reduce the duration of common cold and flu-like symptoms as its support for our immune system has blossomed for centuries.

Use: Echinacea is available as a tea, tincture, or supplement.


Ashwagandha is an adaptogenic herb that may reduce stress and anxiety, improve energy levels, and enhance overall well-being. It may also help improve brain function and lower cortisol levels.

Use: Ashwagandha is commonly taken in capsule or powder form and can be added to smoothies or teas. Choose a supplement mixed with black pepper extract, which helps to enhance the absorption rate of ashwagandha in the body. 


Peppermint has calcium, iron, magnesium, phosphorus, and other traces of vitamins and minerals. It is widely used for its digestive benefits, as its antispasmodic oils naturally soothe nausea, diarrhea, menstrual cramps, flatulence, and indigestion. Additionally, peppermint oil is used for its analgesic and anti-inflammatory properties and may relieve headaches. Its robust aroma helps some people stay focused longer.

Use: Drink peppermint tea or take peppermint supplements.


Dandelion contains folate, calcium, potassium, magnesium, and vitamins A, C, and K. This bright yellow flower and its leaves may aid digestion and relieve constipation, reduce stress on the liver, and support its ability to produce bile, increase the kidneys’ ability to filter toxins, and help regulate blood sugar by supporting lipid and sugar metabolism.

Use: While dandelion is popular in teas, you can also enjoy eating freshly picked flowers and their leaves on salads.


Cinnamon is rich in calcium, potassium, and magnesium, making this tree bark beneficial to our bone and digestive health. Its popular aroma and taste can reward our senses and waistline as it may regulate blood sugar and support our metabolism. It may also contain antioxidants, antibiotics, and anti-inflammatory properties.

Use: Sprinkle ground cinnamon on foods or munch on cinnamon sticks; both can be used to add cinnamon’s rich flavor to beverages. Enjoy cinnamon in moderation, as extremely high doses can be toxic.

Tips to Incorporate Herbs into Your Routine

Consult an expert such as Symbios Nutrition before adding new herbs to your diet. Check with Symbios Health to ensure compatibility if you have existing health conditions or allergies or if you take medications. Start small by introducing one herb at a time to monitor its effects on your body. Seek a pure, high-quality form to avoid artificial additives; consistency produces better results with herbs and all your health regimens.

Simple and Savory Herb Recipes

Truly the Best Turmeric Eggs

  • 3 eggs
  • 1 Tbl whole milk, cream, or Greek yogurt
  • Dash of salt and pepper to taste
  • 1 Tbl butter
  • 1 Tbl ground or freshly peeled and grated turmeric

Whisk the eggs with cream. In a cast iron or stainless-steel skillet, melt the butter over medium heat, sprinkle with turmeric, and cook and stir for about 30 seconds. Slightly reduce the heat and pour in eggs; cook and stir for about 3 minutes or until set.

Gingery, Garlicous Chicken 

  • 2 Tbl avocado or sesame oil
  • 1 Tbl garlic, minced
  • 2 Tbl soy sauce
  • 1 Tbl ginger, grated
  • 1 lb chicken breast

Mix oil and seasonings in a crock pot. Add chicken last. Cook on low for five to six hours until chicken is cooked and shreds easily. It may be served over cauliflower rice.


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