By Dr. Alex Armitage, DNP, CNL, APRN, FNP-BC Specialist in Supportive Palliative Care, and passionate advocate for holistic well-being.
Food is medicine, and your spice rack is the pharmacy!
What we eat can make us strong and resilient—exactly what we need when fighting a tough disease and enduring challenging treatments. When choosing foods on this cancer journey, the goal is to opt for nutrient-dense options rich in vitamins, minerals, antioxidants, polyphenols, flavonoids and other natural compounds.
The secret to supercharging your meals to not just feed you but to also strengthen you and make you more resilient? Herbs and spices!
These small but mighty ingredients can significantly increase the nutritional content of your meals while making them more flavorful. Adding herbs and spices when you are cooking for cancer, not only enhances taste but also provides powerful health benefits. They are powered with antioxidants, flavonoids, and phytonutrients that can boost natural immunity, reduce inflammation, and improve resilience against the stressors of cancer and cancer treatment - by orders of magnitude more than all other foods!!
How to Incorporate Herbs and Spices to Fight Cancer
Start With Complementing Your Regular Meal: What are you cooking tonight? Whatever it is that's great, because you can add both herbs and spices to it! Begin by sprinkling some spices into a familiar dish. For example, sprinkle oregano on pizza, turmeric and black pepper in your omelet, or chopped cilantro over chili.
Add Early or Late: Spices are typically dried, so it makes sense to add them early in cooking to infuse flavor. Add fresh herbs late to preserve their vibrant taste and nutrients.
Infuse Beverages: Make teas or infuse water with herbs like ginger, turmeric, mint, or rosemary for a refreshing and healing drink. You can also add a stick of cinnamon to coffee or mint and lemon to your water.
Top 10 Healing Spices for Cancer Patients
Spice | Key Benefits |
Turmeric | Anti-inflammatory, antioxidant-rich, supports immune health. Best paired with black pepper and a little oil for better absorption. |
Ginger | Eases nausea, boosts digestion, and fights inflammation. Ginger is warming and a natural vasodilator. |
Cinnamon | Balances blood sugar and provides antioxidant support. Organic options are recommended for purity. |
Black Pepper | Enhances absorption of turmeric; rich in piperine, an anti-inflammatory compound. Great sprinkled over pasta or eggs. |
Cayenne Pepper | Promotes circulation, supports metabolism, and may inhibit cancer cell growth. Use cautiously as it’s very hot! |
Garlic | Boosts immune function and may help reduce cancer risk. A must-have ingredient for daily use. |
Cardamom | Aids digestion, reduces inflammation, and adds warmth to dishes. Lovely in tea or desserts. |
Cloves | High in antioxidants, supports immune function, and may inhibit tumor growth. A little goes a long way! |
Nutmeg | Contains anti-inflammatory compounds and supports relaxation. Perfect for milk-based drinks and desserts. |
Paprika | Rich in vitamins A and E, boosts immune function. Smoked paprika adds depth to stews and brightens dishes with its color. |
Top 10 Healing Herbs for Cancer Patients
Herb | Key Benefits |
Parsley | Rich in vitamin C and chlorophyll, supports detoxification. Sprinkle over dishes for a fresh, vibrant touch. |
Basil | Contains eugenol, an anti-inflammatory compound; boosts immunity. Perfect in Italian dishes or paired with tomatoes. |
Mint | Eases nausea, improves digestion, and calms the stomach. Great for tea or as a fresh garnish. |
Rosemary | Supports cognitive function and detoxification. Add a stalk to stews or sprinkle dried rosemary during cooking. |
Thyme | Antimicrobial and antioxidant-rich, supports respiratory health. Delicious with sautéed mushrooms or roasted vegetables. |
Cilantro | Detoxifies heavy metals and supports digestion. Substitute with parsley if you dislike the taste. |
Oregano | Contains carvacrol, a potent antioxidant and anti-inflammatory compound. Easy to use in Italian and Mexican dishes. |
Sage | Supports mental clarity and has anti-inflammatory properties. Perfect in stuffings or year-round dishes. |
Dill | Eases digestion and provides antioxidant support. A distinct flavor great for dips or salads. |
Chives | Rich in vitamins A and C, boosts immunity. Sprinkle chopped chives over omelets or salads for a professional finish. |
Antioxidant Power: Spices and Herbs Table
Spice/Herb | Antioxidant Content (mmol/100g) |
Allspice | 100.4 |
Basil (dried) | 19.9 |
Bay Leaves | 27.8 |
Cinnamon | 77.0 |
Cloves | 277.3 |
Dill (dried) | 20.2 |
Ginger (dried) | 20.3 |
Mint (dried) | 116.4 |
Oregano | 63.2 |
Thyme (dried) | 56.3 |
Source: Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3
Putting Numbers into Perspective
When we talk about antioxidant content, it can be hard to grasp the significance of these numbers. For example:
A serving of chicken breast has an antioxidant value of about 0.01 mmol/100g.
A steak? Around 0.02 mmol/100g.
Caesar salad with dressing? Approximately 0.15 mmol/100g.
Compare that to the 277.3 mmol/100g in cloves or 116.4 mmol/100g in dried mint. Adding just a pinch of these powerhouse spices to your meals can elevate the antioxidant content exponentially. It’s a simple, delicious way to supercharge your diet and help your body fight stress and disease more effectively.
Final Inspiration
Incorporating herbs and spices into your meals is boosts the antioxidant and healing power of the foods that you are eating. But it isn’t just about health—it’s about savoring life, even during challenging times. Each meal is an opportunity to nourish not just your body but also your spirit. By choosing foods that support your resilience, you’re empowering yourself to meet the challenges of cancer treatment with strength and grace.
Small changes, like adding a dash of cinnamon to your oatmeal or sprinkling oregano over your pasta, can lead to big impacts on your well-being. Embrace the joy of cooking and let the vibrant flavors of herbs and spices power every bite. You are stronger than you know, and your journey—like your meals—is uniquely yours.
Geeking out:
The retina foundation conveniently compiled a 138 page (!!) document of antioxidant values in different foods. If deep diving is your thing, here is the link:
Additional resources: Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I., Berhe, N., Willett, W. C., Phillips, K. M., Jacobs, D. R. Jr., & Blomhoff, R. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal, 9(1), 3. https://doi.org/10.1186/1475-2891-9-3