The surprising health benefits of everyday herbs

When it comes to herbs and spices, cinnamon, turmeric, and ginger tend to get all the glory.  But scientific evidence is mounting that you can reap real health perks from consuming parsley, sage, rosemary, thyme, and other culinary herbs—which do more than simply add flavor to food.

“Basically, herbs are leafy greens—they’re the leafy parts of certain plants,” says Jackie Newgent, a registered dietitian-nutritionist, chef, and author of The Plant-Based Diabetes Cookbook. Even though they’re generally not used in large quantities, “you can still think of herbs as veggies, in terms of their potential health benefits.” 

How do herbs work their magic? One key attribute is that herbs “are powerhouses of antioxidant compounds,” says Wendy Bazilian, a nutrition and wellness expert in San Diego and host of the 1,000 Waking Minutes podcast. Antioxidants protect the body by neutralizing harmful, unstable molecules called free radicals, which cause oxidative stress and damage to cells, DNA, and other vital structures inside us. Research suggests that consuming significant amounts of antioxidants from plant-based foods may help protect you against cardiovascular disease, certain forms of cancer (including prostate cancer), and neurodegenerative disorders.

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Herbs are also filled with compounds that fight inflammation in the body. In a 2026 literature review published in the journal Nutrients, researchers analyzed existing research of the anti-inflammatory effects of coriander, sage, mint, basil, rosemary, oregano, and thyme: They found that these herbs demonstrated anti-inflammatory effects at maximum daily doses of 3 grams (approximately one tablespoon) for individual herbs or 6.6 grams of a combination of herbs.

The phytochemicals and bioactive compounds that protect herbs and other plants from microbes including bacteria and fungi “are also helpful for protecting humans” from health threats, says Alexandra Kazaks, a registered dietitian nutritionist and member of the nutrition division of the Institute of Food Technologists.

What’s more, herbs “have so many positives, including vitamins and minerals and other health-promoting compounds,” Bazilian says. “They make foods we need to eat more of—like fruits and vegetables, whole grains, nuts, seeds, proteins, and yogurt—taste delicious.”

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Specific herbs come with their own unique health benefits too—from basil’s positive influence on gut health to rosemary’s ability to suppress allergic responses. Usually a few teaspoons or tablespoons a day can make a difference, and together they have a cumulative effect in promoting good health.

Here’s a closer look at how various herbs compare, plus ideas for how to easily incorporate them into your meals.

Basil

This flavorful, leafy green herb is loaded with antioxidants, as well as anti-inflammatory, antibacterial, and immunomodulatory properties. Plus, two tablespoons’ worth of fresh, chopped basil contains vitamins A and K, calcium, magnesium, potassium, among other nutrients.

Research has found that consuming 5 mg of basil syrup at night can alleviate anxiety in people being treated with sertraline for depression. By increasing the presence of beneficial bacteria, it can also improve gut health and metabolic health (including blood sugar and cholesterol); meanwhile, its antimicrobial, anti-inflammatory, antioxidant, and other beneficial properties suggest that basil can help fight cancer, viruses, and other infections.

How to cook with basil

One of the simplest preparations is to use whole fresh basil leaves in a caprese salad with sliced tomatoes and fresh mozzarella, says Newgent. Or, you can add fresh or dried basil to pasta, pizza, egg dishes, soups, roasted chicken, stir-fries, or even cocktails.

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Cilantro

Cilantro can be polarizing—people either love it or hate it. Some people in the latter camp have a gene variant that causes them to experience a soapy taste with cilantro.

This citrusy herb contains vitamins A, C, and K, folate, potassium, carotenoids, and traces of other nutrients, according to the U.S. Department of Agriculture.

Research suggests that consuming cilantro and coriander—seeds from the same plant as cilantro, coriandrum sativum—is beneficial for anxiety and depression, protecting brain health, and supporting cardiovascular health; the theory is that these effects are due to the combined action of its phytochemicals, which have antioxidant, anti-inflammatory, and other health-promoting properties.

In addition, there’s some evidence that cilantro may help protect against obesity, diabetes, and metabolic syndrome, thanks to its polyphenol content (polyphenols are antioxidant-rich compounds in plant-based foods).

How to cook with cilantro

Consider adding the fresh leaves to curries, soups, salsas, and bean dishes for an extra burst of flavor, Bazilian suggests. 

Oregano

Part of the mint family, oregano has high anti-inflammatory, antioxidant, and antibacterial activities, thanks to the flavonoids and phenolic acids it contains. These phytochemical compounds are also considered to have anti-cancer properties as they are believed to alter hormone activity in helpful ways, induce enzymes that detoxify the body, regulate immune function, and prevent or slow the growth of cells.

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In addition to helping your body fight free radicals, consuming 25 ml (approximately 5 teaspoons) of oregano oil after each meal for three months has been found to reduce harmful LDL cholesterol and increase health-promoting HDL cholesterol, among people with mild cholesterol abnormalities. 

A teaspoon of ground oregano contains an impressive amount of calcium, potassium, and vitamins A and K, as well as traces of folate, magnesium, and other nutrients. 

How to cook with oregano

You might add oregano to potatoes or chicken before roasting them. Or brush a mixture of oregano with extra virgin olive oil and garlic onto zucchini or eggplant before grilling or roasting it, advises Newgent.

Parsley

It’s often thought of as a garnish but parsley is actually a nutritional superstar, given that it contains a substantial amount of fiber, calcium, iron, magnesium, potassium, as well as vitamin C, folate, and vitamins A and K.

In addition, “parsley is packed with antioxidants and other bioactive compounds that may play a role in supporting heart health,” says Newgent. In fact, parsley has been shown to have antihypertensive and cholesterol-lowering properties, while also promoting blood flow and inhibiting blood clotting.

How to cook with parsley

Besides adding fresh parsley to green and grain salads, you can put the fresh or dried form into stews, pasta, egg concoctions, and bean dishes, Bazilian says. Newgent recommends blending fresh parsley with pistachios, extra-virgin olive oil, lemon juice, and sea salt, and drizzling it over roasted veggies, or grilled fish, chicken, or tofu.

Rosemary 

Rosemary is rich in various plant-based substances that have antioxidant and anti-inflammatory effects. “The strong herbal aroma of rosemary is actually an indicator of its bioactive compounds, which may be linked with anti-inflammatory and antimicrobial properties,” says Newgent.

Indeed, rosemary extract has been shown to suppress allergic responses and nasal congestion, largely by reducing inflammation and inhibiting mast cell activation (which triggers allergy symptoms). It also has been used to improve mood and memory, pain, sleep, and other neurological conditions, thanks in part to its anti-inflammatory activities as well as the effects of its compounds on neurotransmitters (brain chemicals).

What’s more, a tablespoon of dried rosemary contains vitamin A, folate, potassium, magnesium, and 42 mg of calcium. Rosemary can even be used to preserve food and decrease spoilage, due to its high antioxidant and antimicrobial actions, says Kazaks.

How to cook with rosemary

“Rosemary can stand up to heat and cooking,” says Bazilian, so it’s a worthy addition to roasted potatoes, chicken, fish, and vegetables.

Thyme

A perennial wild shrub, thyme is rich in vitamins (such as A, B-6, C, E, and K), minerals (like potassium, calcium, iron, and magnesium), and phytonutrients (such as carotenoids and flavonoids).

The fragrant herb is known for its antioxidant, anti-inflammatory, antiviral, antibacterial, and antiseptic activities. This is why thyme may play a role in protecting respiratory health and cardiac health, as both are affected by inflammation and oxidative stress. 

How to cook with thyme

Consider adding fresh thyme leaves to vegetable soups, sautéed mushrooms, or white bean dishes. You can also use fresh or dried thyme in salad dressings and marinades, Bazilian says.