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Antioxidants in a Pinch

Some herbs and spices–including cinnamon, cloves, lemonbalm, marjoram, oregano, and peppermint–are so rich in antioxidants that just a small pinch can go a long way.

January 18, 2012 |
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Supplementary Info

Antioxidants in a Pinch, 4.5 out of 5 based on 8 ratings

Sources Cited

Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22; 9:3.

USDA. National Nutrient Database for Standard Reference, Release 23 (2010).

Acknowledgements

Images thanks to Javier Lastras, BrokenSphere, Luc Viatour, Henna, Miansari66, Rillke, Jorge Barrios, NCI, and Evan-Amos via Wikimedia Commons, HatM, and istockphoto.

Transcript

Dried Indian gooseberries may be the healthiest snack on the planet. Two hundred times the antioxidant content of blueberries. So, most antioxidant content per serving, but ounce for ounce, dried herbs and spices pack, on average, the greatest antioxidant punch. For example, herbs and spices may max out at ten times the antioxidant power of nuts and seeds. But, look, it's easy to eat an ounce of nuts. Not so easy, an ounce of nutmeg. So, but look, some herbs and spices are so off-the-chart amazing, that even just a small pinch can go a long way.

Here's the antioxidant power of a bowl of spaghetti [7] and marinara sauce [60]. Let's make that whole wheat spaghetti [68]. And maybe a few florets of steamed broccoli on top, and you have a nice 142 antioxidant unit meal. But sprinkle one little spoonful of dried oregano on top [260], and you nearly double the antioxidant power of that meal.

Here's a bowl of oatmeal [16]. Here's a bowl of oatmeal with just a half teaspoon of cinnamon on top [116], dramatically boosting the nutrition.

Now whenever I eat anything, I always try to think of ways I can add something to boost the nutrition in the end. Can I throw in some greens or beans? Can I sprinkle herbs or spice on top? But which are the most powerful? Here's a teaspoon of oregano -- one of the best. And cinnamon. But both beaten out by marjoram, which is in the oregano family, but more than 50% more powerful than oregano. So if instead of oregano, you sprinkled marjoram, you'd be up to here [326].

Next: allspice. Then, dried lemon balm, which makes a really nice tea. I used to grow it in my garden. And speaking of tea: dried peppermint. Try sprinkling dried mint on salads, foccacia, tabouli, it goes good in Indian dishes... It's always a good idea to have some around.

And then finally, the leader of the pack: cloves! Here's that unassuming oatmeal with a half teaspoon of cinnamon [116] and just a pinch of cloves [161].

In a few minutes, you can microwave a sweet potato [56], mash it up with some cinnamon [156] and cloves [246] for a nice kind of pumpkin pie taste, and you have a cheap, simple, easy snack -- snack! -- with more antioxidants than some people get all day long! For example, Egg McMuffin for breakfast [13], Big Mac for lunch [31], then an 8-oz. filet mignon for supper [38], even with a few sprigs of parsley on top [44] . Our "pumpkin pie" sweet potato may have the antioxidant power of nearly a week's worth of the Standard American Diet in one healthy snack.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is transcript contributed by Bruce A. Hamilton.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. Be sure to check back for the other videos on herbs and don't miss all the videos on spices. And there are 1,449 subjects covered in the rest of my videos–please feel free to explore them!

For more context, check out my associated blog posts: Acai to Zucchini: antioxidant food rankings, Antioxidants in a Pinch: Dried Herbs and Spices, Top 10 Most Popular Videos of the Year, and Increasing Muscle Strength with Fenugreek

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. Be sure to check back for the other videos on herbs and don’t miss all the videos on spices. And there are 1,449 subjects covered in the rest of my videos–please feel free to explore them!

  • http://nutritionfacts.org/members/thea/ Thea

    I LOVE this video!!!!

    This video definitely fills your “practical” criteria. It is so helpful in really explaining the situation, putting things into perspective. This will be one of my go-to videos to share with people. (Though it is so hard to choose!)

  • http://nutritionfacts.org/members/bbfarm/ bbfarm

    This is a great addition to a growing collection of videos that seem to presuppose that the more antioxidants one consumes the better. Is there evidence to support this notion? Should I always strive to consume as many antioxidants as possible, as these videos suggest, or is there some reasonable upper limit that would counteract all likely nutritional sins and beyond which there is no point in consuming more?

    • http://nutritionfacts.org/members/thea/ Thea
    • http://nutritionfacts.org/members/georgei/ GeorgeI

      Excellent point. More is not always better. I have seen articles here and there that spices and herbs, in too great a quantity could have some undesirable effects.

      However, Dr. G’s recommendations aren’t all that radical.

      A teaspoon of cinnamon in your morning oatmeal? A glass of hisbicus punch? Putting oregano on pasta sauce?

  • http://nutritionfacts.org/members/bbfarm/ bbfarm

    Thanks, Thea. Those two videos come close to answering my question: the first, on the Mitochondrial Theory of Aging, seems wholly persuasive to me, but doesn’t address the question of how much is enough of antioxidants; the paper referenced in the second video offers evidence that the more antioxidants one consumes the more they are absorbed, but this doesn’t really answer the question: Is there some upper limit of antioxidants one should consume to derive the maximum possible benefit? Not that it’s a hardship consuming all those delicious antioxidants….

    • http://nutritionfacts.org/members/thea/ Thea

      bbfarm: good point. I don’t have a definitive answer for you, but I have some thoughts.

      On one hand, I seem to remember hearing on one of the videos (either one of the videos about problems with multivitamins or one of the videos on vitamin D recommendation) that *yes*, there could be some problems with over-dosing on certain antioxidants. (I don’t have time to try to track down that video.)

      On the other hand, I think the situation is pretty complicated and that we probably don’t have a definitive answer to the question just yet. Aren’t there a bazillion (or so :-) different antioxidants? And we only seem to focus on a small number. When we eat food like berries, they are “package foods”. We aren’t eating just one single antioxidant or even only antioxidants, but a whole range of materials. My gut tells me that most of the time, eating whole foods that are stuffed with antioxidants would only be a good thing. That by going that route, we probably couldn’t (easily) over-dose.

      That’s just my gut feeling. I hope someone else has a better answer for you.

  • http://nutritionfacts.org/members/EvanBrand/ Evan Brand

    Dr, Gregor,

    does the anti-oxi value decrease with age of spice (or berry)? If so, how much?

    Second, how much is “toxic”? I heard taking more than 1-2 tbsns of cinnamon a day could be toxic. is one hurting one self if one takes 2 tbsns of all the above mentioned spices a day?

    -Evan

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      Please see my video Oxalates in Cinnamon in terms of dosing. I have a video coming up comparing the safety of the four common types of cinnamon:
      -Cinnamomum verum (“True cinnamon”, Sri Lanka cinnamon or Ceylon cinnamon)
      -Cinnamomum burmannii (Korintje or Indonesian cinnamon)
      -Cinnamomum loureiroi (Saigon cinnamon or Vietnamese cinnamon)
      -Cinnamomum aromaticum (cassia or Chinese cinnamon)
      I’ll go through how you can tell which is which to choose the safest, but just wanted to give you the heads up to make sure you’re using Ceylon (not cassia cinnamon).

      • http://nutritionfacts.org/members/elvin/ Elvin

        In the upcoming video kindly also take into account this kind of cinnamon: http://en.wikipedia.org/wiki/Saigon_Cinnamon

        • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

          Elvin, I edited my reply above to lay it out–don’t worry I’ll include it!

  • http://nutritionfacts.org/members/filippodibari/ filippodibari

    Dr Greger, please, are you here talking about dry or fresh oregano, marjorane, etc.? Thanks. fil

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      These numbers are for dried–fresh is better if you can find it. The best way is to grow it yourself (on the windowsill if need be). Oregano grows like a weed!

  • http://nutritionfacts.org/members/georgei/ GeorgeI

    Dr. Greger;

    Dried oregano or majoram have almost no taste. Is it safe to assume that means the antioxidants have also been lost?

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      The study I pulled these numbers from used dried oregano, but even dried should smell and taste aromatic. Sounds like you need to buy some fresher dried herbs! Note my reply to Fillippo above, though.

    • http://nutritionfacts.org/members/alexandra-georgiadis/ Alexandra Georgiadis

      Hi George,
      The flavor of dried spices are often brought out when they are cooked, or added to hot meals. So if you’re just adding it to salads or room temperature foods you may not get as much flavor out of them. Also, I have found that different brands of spices are better than others, try experimenting! Better yet, bulk spices tend to have the strongest aromas and flavors (from my experience) and you can buy very small amounts at a time. Rest assured antioxidants are still present in dried spices!
      Check out more information on the different health benefits of spices: http://nutritionfacts.org/blog/2011/08/23/can-antioxidant-rich-spices-counteract-the-effects-of-a-high-fat-meal/
      And here are a couple videos about other antioxidant rich food sources: http://nutritionfacts.org/video/antioxidant-content-of-300-foods http://nutritionfacts.org/videos/new-antioxidant-superstars-2/
      I hope this helps!

  • http://nutritionfacts.org/members/elvin/ Elvin

    According to this — http://www.jacn.org/content/20/suppl_5/464S.full — antioxidants are not necessarily a good idea. Well?

  • http://nutritionfacts.org/members/bbfarm/ bbfarm

    Note though, Elvin, that the study you reference questions the usefulness of antioxidant supplements by offering evidence that this kind of antioxidant can be beneficial or harmful depending on the kind of cancer one has (harmful for lung cancer, for example, while beneficial for prostrate cancer) and one’s natural background level of reactive oxygen species (ROS). The authors don’t question the benefits of antioxidants derived from whole plant foods; their reference numbers 42 through 45 refer to papers that buttress the notion that antioxidants derived from whole foods are unequivocally good.

  • http://nutritionfacts.org/members/yummy/ yummy

    Dr G…have you tried purple sweet potatoes ?….I buy them at my local co-op, so combining them with the cinnamon and cloves would provide even more antioxidents. They have a purple velvet color inside and the skins are a muddy brownish-purple color. They are my very favorite snack or sometimes, breakfast.

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      I’ve always wanted to try them! You wouldn’t care to send me one would you? (hint, hint :) NutritionFacts.org is a completely non-commercial, nonprofit entity but I’m not above accepting exotic veggies! My address, should anyone feel inspired to share in their bounty, is 2100 L st., Washington, DC 20037

      • LynnCS

        Wondering if a supermarket find would grow. How long would it keep till the proper growing season? I want one too. Have to look around. Thanks to yummy for the idea. Lynn

  • http://nutritionfacts.org/members/georgei/ GeorgeI

    glut.org is a 100% vegetarian co-op in Mt. Raineer Maryland. While they don’t consistently carry it, they often have purple potatoes.

  • http://nutritionfacts.org/members/cchafetz/ cchafetz

    Dr. Greger, I loved your video “Antioxidants in a Pinch”, so I shared it on facebook. A friend of mine who is an acupuncturist and practices chinese medicine wrote the following in quotes. I’m interested in your opinion as I’ve never heard of someone needing fewer antioxidants: “some people actually need oxidants as opposed to anti-oxidants, depends on your relative level of oxidation, and how would anyone know their personal oxidaztion level?”

  • Flexiblelivingllc

    Would therapeutic grade essential oils work the same 

  • Chef John

    What is journal source for Antioxidants in a Pinch?

    The journal, Molecules Vol 15, Issue 10 which you cite

    for the Russian study on antioxidants in sprouted seeds

    is worth reading. I would like to read the full published

    Journal cited for Antioxidants in a Pinch.

    Chef John Rasmussen rawfoodchef.john@gmail.com

  • lovestobevegan

    Even though the soup contains only a few basic ingredients, it is still loaded with antioxidants.

    Get Well Soon Tomato Soup

    -Jar strained tomatoes
    -2 small red onions, diced
    -5 cloves garlic, minced
    -1 tbsp oregano
    -1 tbsp basil
    -1 tsp cilantro
    -1 tsp marjoram
    -1 tsp parsley
    -¼ tsp white pepper
    -¼ tsp cayenne pepper

    Simmer onions and spices in a small amount of water until onions translucent, about 2-3 minutes. Add strained tomatoes. Fill jar with a little water and shake to get out the rest of the tomatoes and add to soup. Bring to a boil then simmer for a couple minutes. Add garlic and simmer a couple minutes more. Serve steaming hot and season to taste with sea salt.

    ~Complements of lovestobevegan

  • LynnCS

    Wow, great information. I’ve heard that cinnamon is good for balancing the blood sugars too. I’ve been using an herbal mix called Italian seasoning sprinkled on my salad most days, for years. Good in a soup too. I am sure there’s a lot of benefit from the oregano and marjoram in it. Who knew? I wonder about the benefit from the rosemary, thyme, sage, and basil in it too since I use so much? Hmmm. I wish they would stop calling things like mushroom powders, herbs. You’re talking real herbs here.

  • Calvin Leman

    Antioxidants in green drink of broccoli, kale, etc.? Like marjoram, maybe?

  • Peep Matts

    sorry but trow away that microwave – it is hazardous to your food and than to your health. Also you should use ceylon cinnamon.

  • albert

    today I had a crazy idea when preparing my oatmeal – I figured, why not to add a full teaspoon of red dried paprika to a bowl (in addition to cinnamon, nuts and flax)? this way it looks much more attractive, not much taste is changed – and one would think an antioxidant score might improve to some significant extent. Now if you had some research proof for this totally groundbreaking/ life-changing innovation… (so the real question is whether dried paprika has any significant anti-ox value as it is a pretty inoffensive spice with great color)

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