5 Dietitian-Approved Herbs & Spices That Will Help You Live Longer

Now, aging is a natural, inevitable process that everyone will experience. At this time, there isn't a magic ingredient or additive that will completely prevent it, but the following five herbs and spices are associated with longevity and can be easily sprinkled throughout one's diet!

Over the last few years, adaptogens have made their entrance into the wellness world and continue to be on trend. Adaptogens refer to herbs and roots that "adapt" to what your body needs and help resist various stressors. Ashwagandha is one adaptogen that is an ancient herb of the Indian ayurvedic system of medicine. It has been noted to provide multiple health benefits, one being a reduction in stress and anxiety in adults1. This powerful herb can be found in supplement or powder form and can easily be added to smoothies. 

Holy basil is another adaptogenic herb and is also used to manage anxiety and stress2. Early research suggests that taking holy basil leaf extract twice daily after meals reduces anxiety and depression; however, more research is needed for sufficient evidence. 

Turmeric, a popular spice that has contributed to the trendy golden milk, is widely known for its anti-inflammatory and antioxidant properties3. Curcumin is the active compound within this powerful root and is responsible for these effects. Increased inflammation throughout the body can increase the risk of cancer, cardiovascular disease, diabetes, and other chronic diseases. The addition of turmeric during cooking is one way to protect yourself from these conditions.  

Frequently found in the pantry, cinnamon is another spice that has been shown to have medicinal benefits. Some studies have shown cinnamon to lower blood sugar levels4 and improve insulin resistance5. Alarmingly, 100 million U.S. adults are now living with diabetes or prediabetes,6 and it is the seventh leading cause of death6. Research on the benefits of this spice is still ongoing, and larger studies are needed; however, the addition of cinnamon to one's diet can be an easy, cost-effective way to assist with diabetes prevention.