The selected spices improve the bioavailability of nutrients and phytochemicals in the body. Spices also have unique healing power. So, spices also help in the treatment of several health conditions. Spices improve appetite, digestion, and metabolism. Therefore, spices are an important food group in our dietary guidelines.
Key Recommendations
- Variety: Include a variety of spices in your diet.
- Tolerability: Choose according to your body tolerance. If some spices are not suitable for you, you should not eat.
- Appropriate Amount: Eat in the right amount. Eating less may not be beneficial. Excess intake of some hot spices may cause burning.
- 7 Daily Herbs: Eat Turmeric, Black Pepper, Long Pepper, Ginger, Cumin Seeds, Green Cardamom and Cinnamon daily.
- Weekly Herbs: Any two of Asafoetida, Clove, Fenugreek seeds, Mace, Nutmeg, Saffron and Fennel Seeds.
Spices Categories
There are three main categories of spices:
Essential Spices
Essential spices include 7 spices listed as follows:
- Black Pepper
- Cinnamon
- Cumin Seeds
- Ginger
- Green Cardamon
- Long Pepper
- Turmeric
Ginger should be preferably fresh. You can also take dried ginger powder or Sonth powder.
You should take these herbs daily in the recommended amount.
Recommended Daily Amount
| Spices | Children | Adults |
| Black Pepper | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Cinnamon | 20 mg per Kg of Body Weight | 1.5 g |
| Cumin Seeds | 40 mg per Kg of Body Weight | 3 g |
| Ginger (Fresh) | 40 mg per Kg of Body Weight | 3 g |
| Ginger powder (dry) | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Green Cardamon | 20 mg per Kg of Body Weight | 1.5 g |
| Long Pepper (Pippali) | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Turmeric | 40 mg per Kg of Body Weight | 3 g |
The maximum amount of spices should not exceed half (50%) of the adult dosage if your child is overweight or obese.
7 Spice Mixture
You can prepare a mixture with these spices’ powder, as follows:
| Spices | Mixing Proportion |
| Black Pepper | 10 grams |
| Cinnamon | 50 grams |
| Cumin Seeds | 100 grams |
| Ginger powder (dry) | 10 grams |
| Green Cardamon | 50 grams |
| Long Pepper (Pippali) | 10 grams |
| Turmeric | 100 grams |
Use this mixture instead of Garam Masala. You can add it in every food recipe. For maximum benefits, add it after cooking the food along with Fresh Herbs.
Recommended Spices
Recommended spices include:
- Asafoetida
- Carom Seeds
- Clove
- Dill seeds
- Fennel Seeds
- Fenugreek seeds
- Mace
- Nutmeg
- Saffron
You should take any two from the above list weekly. Asafoetida is an important spice and should be added in legume recipe. You can take a pinch of Asafoetida with one and a half cup of cooked legumes (lentil, beans, chickpea).
Recommended Amount
You do not need to take all these spices daily. Alternation is better and highly recommended. But choose only 1-2 spices from this list for daily intake.
| Spices | Children | Adults |
| Asafoetida | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Carom Seeds | 20 mg per Kg of Body Weight | 1.5 g |
| Clove | 20 mg per Kg of Body Weight | 1.5 g |
| Dill Seeds | 20 mg per Kg of Body Weight | 1.5 g |
| Fennel Seeds | 100 mg per Kg of Body Weight | 7.5 g |
| Fenugreek seeds | 40 mg per Kg of Body Weight | 3 g |
| Mace | 20 mg per Kg of Body Weight | 1.5 g |
| Nutmeg | 10 mg per Kg of Body Weight | 750 mg |
| Saffron | 10 mg per Kg of Body Weight | 750 mg |
Acceptable Spices
We recommend choosing a variety of spices in your diet. This list includes all other optional spices that can also help you preserve proper digestion. The following table provides a general reference of spices as well as the recommended amount. You can include 2 spices in each month from this list if you wish.
| Spices | Children | Adults |
| Allspice | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Anise | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Bay Leaf | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Caraway | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Marjoram | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Mustard Seeds | 10 mg per Kg of Body Weight | 750 mg |
| Nutmeg | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Oregano (dry) | 8 mg per Kg of Body Weight | 300 mg (one pinch) |
| Paprika (dry) | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Rosemary | 10 mg per Kg of Body Weight | 750 mg |
| Sage | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Tarragon | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
| Thyme | 10 mg per Kg of Body Weight | 750 mg |
| Vanilla | 20 mg per Kg of Body Weight | 1.5 g |
| Wintergreen | 4 mg per Kg of Body Weight | 300 mg (one pinch) |
The maximum recommended amount should not exceed half (50%) of the adult’s recommended amount if the child is overweight or obese.
Restricted Spices
You should not take the following spices:
- Ground red chilli or paprika powder.
- Cayenne Chilli (all varieties – fresh green, red, etc.) and its dried forms.
Green and red chilli are normally used in food preparation. These are on our restricted list.
You can use it if you are healthy. You should not use it if you are following the Healing Phase Diet and Stablizing Phase Diet.