13 Nutrient Dense Herbs and Spices

Have you ever walked past a row of herbs and spices at the grocery store and thought, 'Yeh, I've seen those before, but why do I need anything more than salt and pepper?' Well, there are plenty of good reasons why--enhanced flavor is one. In addition, many herbs and spices that people typically overlook are loaded with valuable nutrients that you might not expect. And really, which is easier: sprinkling a teaspoon of tumeric in a tuna salad sandwich, or cutting up small pieces of celery? (Ok, you should do both, but I won't lay the guilt on you if you don't.)

I've put together this handy list of herbs and spices, along with their nutritional content. So the next time you head to the grocery store, you can feel good about picking up a jar of nutrition to spice up your next meal.

1) Basil (Dried) Higher nutritional content if fresh
Rich in vitamin A, vitamin K, calcium, potassium.


2) Cinnamon (Ground)
Rich in vitamin K, manganese, iron, and calcium.


3) Cloves (Ground)
Rich in manganese, omega 3 fatty acids, vitamin K, calcium, and magnesium.


4) Cardamom (Ground)
Rich in vitamin C, calcium, magnesium, potassium, zinc, iron, and fiber.

5) Coriander (Ground)
Rich in niacin, vitamin B6, phosphorus, zinc, selenium, vitamin C, vitamin K, and manganese.


6) Dill (Dried)
Rich in thiamin, fiber, vitamin A, vitamin C, vitamin B6, calcium, iron, and magnesium


7) Garlic Powder
Rich in fiber, phosphorus, selenium, and vitamin B6. Strong anti-inflammatory properties as well.


8) Oregano (Dried)
Rich in vitamin B6, potassium, copper, fiber, vitamin A, vitamin K, and vitamin C.


9) Parsley (Dried) Higher nutritional content if fresh
Rich in vitamin K, vitamin E, vitamin C, vitamin A, fiber, and iron.

10) Rosemary (Dried)
Rich in vitamin A, thiamin, magnesium, fiber, vitamin C, iron, vitamin B6, folate, and calcium.

11) Sage (Ground)
Rich in vitamin C, vitamin E, thiamin, copper, fiber, vitamin A, vitamin K, vitamin B6, calcium and iron.


12) Thyme (Dried)
Rich in vitamin B6, folate, phosphorus, potassium, zinc, and vitamin A

13) Turmeric (Ground)
Rich in vitamin C, magnesium, iron, vitamin B6, potassium, and manganese. Strong anti-inflammatory properties as well.