Whether you use spices fresh or dried, you’ll still get beneficial compounds, says Vizthum. But, she cautions, “If you fry or grill food with spices, it decreases the antioxidants. However, microwave cooking, simmering or stewing foods with spices actually heightens the antioxidant levels of spices.”
If you’re tempted to take supplements to increase your dose of these beneficial compounds, it’s important to note that commercial supplements aren’t strictly regulated, which means you can’t be certain of what the pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you’re thinking about taking a supplement, talk to your doctor or dietitian about what form and amount is right for you.
Regardless of the other health benefits, spices add flavor to food and can make healthy meals delicious and interesting. And, says Vizthum, “One of the biggest benefits of using spices is that they are a healthy way to get you out of an eating rut.” Enjoying your food is key to maintaining healthy habits for the long term. Be sure to talk to your doctor or a dietitian before changing your diet.