5 Antioxidant-Rich Spices Besides Nutmeg

By   Muhammad Shabbir 
Publication Date: September 23, 2026

Spices do more than add flavor. Many contain naturally occurring plant compounds, including phenolic compounds and other phytochemicals that can show antioxidant activity.

Nutmeg is one example, but it is far from the only spice worth considering. Cloves, allspice, mint, oregano, and cinnamon can all add a variety of plant compounds to everyday foods.

One important distinction is worth making first: a spice having high antioxidant capacity in laboratory testing does not mean that eating it prevents cancer, heart disease, or another disease. Antioxidant measurements are useful for comparing foods and studying their chemistry, but they do not directly measure a person's disease risk.

With that in mind, here are five spices and herbs that can add antioxidant compounds to your diet.

1. Cloves

Cloves are the dried flower buds of the clove tree and are commonly used in baked foods, savory dishes, spice blends, and drinks.

Among the spices examined in a 2021 analysis of 12 commonly used spices, cloves had particularly high levels of polyphenols and antioxidant activity. The researchers found that cloves had the highest total polyphenol content among the spices tested.

Cloves contain several naturally occurring compounds, including eugenol, which has been extensively studied for its biological activity.

How to use cloves

You do not need large quantities.

Try adding a small amount of ground clove to:

• Oatmeal

• Chai or other tea

• Baked apples

• Homemade spice blends

• Savory stews

• Roasted vegetables

Because cloves have a strong flavor, a little can go a long way.

2. Allspice

Despite its name, allspice is not a combination of several spices. It comes from the dried berries of Pimenta dioica.

Its flavor is often described as resembling a combination of cinnamon, clove, and nutmeg, which explains why it works well in both sweet and savory recipes.

Research examining commonly used spices has found allspice to be particularly rich in polyphenolic compounds and to have substantial antioxidant activity. (PubMed Central (PMC))

Easy ways to use allspice

Allspice can work well in:

• Stews

• Roasted vegetables

• Baked fruit

• Oatmeal

• Marinades

• Meat or bean dishes

• Warm beverages

Its strong flavor means that you generally only need a modest amount.

3. Mint

Fresh mint is an easy way to add flavor without relying on large amounts of salt or sugar.

Mint belongs to the Mentha genus and contains a range of plant compounds. Herbs such as mint and other members of the same botanical family have been investigated for their antioxidant properties.

Fresh mint can also make everyday foods more appealing because of its cooling aroma and flavor.

Try mint in everyday meals

Add fresh mint to:

• Plain yogurt

• Salads

• Fruit

• Smoothies

• Grain bowls

• Bean dishes

• Homemade sauces

Mint tea is another simple option.

The important point is not to think of mint tea as a medical treatment. It is simply another way to incorporate a flavorful herb into your diet.

4. Oregano

Oregano is a staple in Mediterranean and many other cuisines. It is commonly used in pasta sauces, pizza, soups, roasted vegetables, salads, and marinades.

Oregano contains phenolic compounds and has demonstrated antioxidant activity in laboratory and food studies. Reviews of culinary herbs and spices have identified oregano among herbs with notable antioxidant potential. (NCBI)

That makes oregano an easy addition to meals for people who want more variety in their plant-based foods.

How to use oregano

Try dried or fresh oregano with:

• Tomato-based sauces

• Roasted potatoes

• Grilled vegetables

• Beans

• Lentils

• Salads

• Chicken or fish

You can also combine oregano with garlic, black pepper, olive oil, and lemon for a simple savory seasoning.

5. Cinnamon

Cinnamon is made from the inner bark of trees belonging to the Cinnamomum genus.

It is one of the easiest spices to use regularly because its naturally sweet and warm flavor works in both sweet and savory foods.

Cinnamon contains polyphenolic compounds and has demonstrated antioxidant activity in research examining herbs and spices. (PubMed)

Simple ways to add cinnamon

Try cinnamon in:

• Oatmeal

• Plain yogurt

• Apples or other fruit

• Smoothies

• Whole-grain dishes

• Tea

• Homemade baked foods

For example, adding cinnamon to plain oatmeal can provide flavor without requiring as much added sugar.

You can see another practical example in our guide to [8 Healthy Protein Foods to Eat Every Week], where cinnamon is suggested as an easy addition to Greek-style yogurt. 8 Healthy Protein Foods to Eat Every Week

Does Eating Antioxidant-Rich Spices Prevent Disease?

This is where nutrition headlines can become misleading.

Spices contain compounds that can demonstrate antioxidant activity in laboratory testing. However, that does not automatically mean that consuming a particular spice will prevent a specific disease.

The human body already has its own antioxidant defense systems, and dietary antioxidants interact with many other compounds in food and within the body.

The National Center for Complementary and Integrative Health notes that antioxidant-rich foods are part of a healthy diet, but evidence does not show that antioxidant supplements generally prevent chronic diseases. The effects of antioxidants consumed as whole foods can also differ from those of isolated, high-dose supplements. (NCCIH)

So the practical takeaway is simpler: use herbs and spices to make a varied, nutrient-rich diet more flavorful rather than treating any individual spice as a disease-prevention remedy.

Antioxidant Capacity Is Not the Same as a Recommended Serving

Another point that is easy to miss is that antioxidant measurements are often reported per 100 grams.

That does not mean you should consume anything close to 100 grams of a spice.

Spices are concentrated ingredients, and typical culinary portions are much smaller.

For example, you might use a small amount of cinnamon in oatmeal or a pinch of oregano on vegetables. The value comes from incorporating a variety of plant foods and seasonings into your normal diet, not from trying to consume large quantities of one spice.

How to Get More Antioxidant-Rich Foods Into Your Diet

Spices are only one part of the picture.

Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and other plant foods provide a wide range of naturally occurring compounds.

One practical strategy is to build variety into your meals.

For example:

Breakfast: Oatmeal with berries, nuts, and cinnamon.

Lunch: A vegetable and bean bowl seasoned with oregano and herbs.

Snack: Plain yogurt with fruit and a small amount of cinnamon.

Dinner: Roasted vegetables with garlic, oregano, and olive oil.

If you are also looking for ways to increase fiber, Bright Social Life's guide to [6 High-Fiber Whole Grains That Aren't Brown Rice] covers options such as oats, barley, quinoa, popcorn, sorghum, and amaranth. 6 High-Fiber Whole Grains That Aren’t Brown Rice

A Note About Supplements and Concentrated Extracts

More is not necessarily better.

Culinary spices are generally used in small amounts as foods. Concentrated extracts, essential oils, and high-dose supplements can expose someone to substantially different amounts of individual compounds.

The evidence for a spice's antioxidant activity should therefore not be interpreted as evidence that taking a concentrated supplement will provide the same benefits.

If you take medications or have a medical condition, discuss concentrated herbal products or supplements with a healthcare professional before using them.

The Bottom Line

Cloves, allspice, mint, oregano, and cinnamon are flavorful ways to add plant compounds to everyday meals.

Among these, cloves and allspice have shown particularly high antioxidant and polyphenol measurements in research examining commonly used spices. Oregano and cinnamon have also demonstrated substantial antioxidant potential in studies of culinary herbs and spices. (PubMed Central (PMC))

But antioxidant capacity should not be confused with proof that a particular spice prevents or treats disease.

The most useful approach is to rotate different herbs and spices while building your overall diet around a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, and other minimally processed foods.

Medical Disclaimer

This article is for general educational purposes only and does not provide individualized medical advice. Health decisions, including the use of concentrated supplements or herbal products, should be discussed with a qualified healthcare professional.

Sources

1. National Center for Complementary and Integrative Health. Antioxidant Supplements: What You Need To Know. (NCCIH)

2. National Library of Medicine. Antioxidants in Herbs and Spices. (NCBI)

3. Comprehensive Profiling of Most Widely Used Spices for Their Phenolic Compounds Through LC-ESI-QTOF-MS2 and Their Antioxidant Potential. Antioxidants, 2021. (PubMed Central (PMC))

4. Several Culinary and Medicinal Herbs Are Important Sources of Dietary Antioxidants. The Journal of Nutrition. (Journal of Nutrition)

5. Health Benefits of Culinary Herbs and Spices. (PubMed)

Suggested Internal Links

• 8 Healthy Protein Foods to Eat Every Week — natural placement when discussing cinnamon with yogurt. 8 Healthy Protein Foods to Eat Every Week

• 3 Breakfast Foods for High Blood Pressure: What to Eat — natural placement in the oatmeal/cinnamon section. 3 Breakfast Foods for High Blood Pressure: What to Eat

• 6 High-Fiber Whole Grains That Aren't Brown Rice — natural placement when discussing whole grains and antioxidant-rich foods. 6 High-Fiber Whole Grains That Aren’t Brown Rice

• 4 Healthy Cooking Oils and 3 to Limit — natural placement when discussing herbs/spices used with olive oil in meals. 4 Healthy Cooking Oils and 3 to Limit