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6 Min
29/12/2025
Think of your masala dabba as the OG wellness centre that can just about help with anything. As grandmother-ish as that sounds, each spice in your kitchen is like an arsenal for your body. Ginger fights bloating and a cold, turmeric shields your cells, and cinnamon is good for your throat. And the benefits don’t end at just these three. It’s a whole wellness centre in a box!
Superfoods don’t always come in fancy jars or with influencer-approved labels. Some of the most powerful, nutrient-rich ingredients are sitting quietly in your kitchen right now – working overtime in your dal, chai, and everyday tadkas. From soothing inflammation to boosting immunity, India’s age-old spices and roots come packed with wellness magic that modern science is only catching up to and using. So don’t wait for “spices and roots” to become a trend. Understand the superfoods in your kitchen and get ahead of the wellness trend.
A great digestive aid and the perfect superfood when it comes to cough and cold, ginger is a must-have for any Indian kitchen. The fresh and juicy root is what you need, although the powder is not too bad either. Because ginger is rich in antioxidants and has anti-inflammatory compounds like gingerol, it fights off bloating and nausea. Ginger is also known to regulate blood sugar levels, support heart health and is great for overall health. Brew it into a tonic, tea, add it to smoothies, or use it in your cooking to get the best of its goodness.
This spice is a distant relative of ginger and contains a compound called curcumin, which has anti-inflammatory properties (beneficial for arthritis, joint issues, allergies, and infections) and is rich in antioxidants. While curcumin is not fully understood, it protects the body from free radicals, such as those caused by sunlight and pollution, and shields cells from damage. While research is still ongoing, some sources show, it might also help with anxiety, muscle soreness and overall eye health. Use it in cooking dishes like dal and khichdi, and when sleeplessness hits, get some shut-eye with a warm glass of haldi doodh.
This tree bark is a spice used in cooking and traditional and mainstream medicine. Chewing cinnamon helps in preventing dental issues and combating bad breath, as the sweetness gives way to the spicy surprise, and can also promote good colon health. It’s also known for its anti-inflammatory properties, as well as being antimicrobial, antifungal, antioxidant, and antidiabetic. You can add cinnamon powder to porridge, add sticks into hot beverages like tea and hot chocolate and turn it into a paste with honey for any skin issues.
Rich in a compound called ‘piperine’, black pepper is packed with minerals, vitamins and antioxidants and known for its anti-inflammatory effects. It's the king of spices because it has a variety of uses. The most widely traded spice globally, it aids in digestion, respiratory issues, constipation and joint pain. It's also known to help lower the risk of cancer. Additionally, it helps in promoting healthy skin, good hair and also aids in weight loss. Use it in cooking dishes such as soups, meats and salads. It's great in powder form in marinades, tempering and also in drinks such as kadha and even tea.
Methi is known to lower cholesterol and regulate blood sugar levels, especially when the seeds are consumed in any form. It's also known to improve digestion, relieve constipation and help in weight management. Certain reports suggest it helps with menstrual cramps, and research also shows it boosts testosterone levels in men. Because of its antioxidants and vitamins, it also promotes great skin and hair, whether applied topically or consumed. Use methi-soaked oil for haircare. Use the seeds or leaves in cooking – tempering for the former and sabzi for the latter.
Cardamom has potent antioxidant and anti-inflammatory properties. It is said to support heart health and metabolism and is also great for the gut. You can consume it to lower your blood pressure, cholesterol, and manage your weight. Because of its pleasant fragrance, it has a wide culinary application – it's used in traditional cooking, desserts in spice blends, and beverages. Beyond consumption in cooked items, it's eaten to aid digestion, fight off bloating and also promotes oral hygiene and respiratory health.
This spice has a compound called ‘eugenol’, which gives it a good deal of antioxidants and also has anti-inflammatory properties. You might remember old toothpaste ads and how they have clove oil, so it is great for oral hygiene and also great for your respiratory health and boosts your immune system. Sources say it also supports your liver health, bone health and regulates blood sugar. Many dishes use cloves, like meat preparations and elaborate dishes like biryani. It's also used as a flavouring agent in drinks, too. I'm medicine, it's used to help in digestion and also offer pain relief, especially for a toothache.
Your kitchen isn’t just a place to cook – it's a built-in wellness cabinet stocked with powerful, time-tested superfoods. From the anti-inflammatory strength of turmeric and ginger to the digestive magic of cinnamon, cardamom, cloves, fenugreek, and black pepper, these humble ingredients offer benefits that go far beyond flavour.