Food GuidesSpices

Spices Guide

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

  1. Variety: Include a variety of spices in your diet.
  2. Tolerability: Choose according to your body tolerance. If some spices are not suitable for you, you should not eat.
  3. Appropriate Amount: Eat in the right amount. Eating less may not be beneficial. Excess intake of some hot spices may cause burning.
  4. 7 Daily Herbs: Eat Turmeric, Black Pepper, Long Pepper, Ginger, Cumin Seeds, Green Cardamom and Cinnamon daily.
  5. 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:

  1. Black Pepper
  2. Cinnamon
  3. Cumin Seeds
  4. Ginger
  5. Green Cardamon
  6. Long Pepper
  7. 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

SpicesChildrenAdults
Black Pepper4 mg per Kg of Body Weight300 mg (one pinch)
Cinnamon20 mg per Kg of Body Weight1.5 g
Cumin Seeds40 mg per Kg of Body Weight3 g
Ginger (Fresh)40 mg per Kg of Body Weight3 g
Ginger powder (dry)4 mg per Kg of Body Weight300 mg (one pinch)
Green Cardamon20 mg per Kg of Body Weight1.5 g
Long Pepper (Pippali)4 mg per Kg of Body Weight300 mg (one pinch)
Turmeric40 mg per Kg of Body Weight3 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:

SpicesMixing Proportion
Black Pepper10 grams
Cinnamon50 grams
Cumin Seeds100 grams
Ginger powder (dry)10 grams
Green Cardamon50 grams
Long Pepper (Pippali)10 grams
Turmeric100 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:

  1. Asafoetida
  2. Carom Seeds
  3. Clove
  4. Dill seeds
  5. Fennel Seeds
  6. Fenugreek seeds
  7. Mace
  8. Nutmeg
  9. 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.

SpicesChildrenAdults
Asafoetida4 mg per Kg of Body Weight300 mg (one pinch)
Carom Seeds20 mg per Kg of Body Weight1.5 g
Clove20 mg per Kg of Body Weight1.5 g
Dill Seeds20 mg per Kg of Body Weight1.5 g
Fennel Seeds100 mg per Kg of Body Weight7.5 g
Fenugreek seeds40 mg per Kg of Body Weight3 g
Mace20 mg per Kg of Body Weight1.5 g
Nutmeg10 mg per Kg of Body Weight750 mg
Saffron10 mg per Kg of Body Weight750 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.

SpicesChildrenAdults
Allspice4 mg per Kg of Body Weight300 mg (one pinch)
Anise4 mg per Kg of Body Weight 300 mg (one pinch)
Bay Leaf4 mg per Kg of Body Weight300 mg (one pinch)
Caraway4 mg per Kg of Body Weight300 mg (one pinch)
Marjoram4 mg per Kg of Body Weight300 mg (one pinch)
Mustard Seeds10 mg per Kg of Body Weight750 mg
Nutmeg4 mg per Kg of Body Weight300 mg (one pinch)
Oregano (dry)8 mg per Kg of Body Weight300 mg (one pinch)
Paprika (dry)4 mg per Kg of Body Weight300 mg (one pinch)
Rosemary10 mg per Kg of Body Weight750 mg
Sage4 mg per Kg of Body Weight300 mg (one pinch)
Tarragon4 mg per Kg of Body Weight300 mg (one pinch)
Thyme10 mg per Kg of Body Weight750 mg
Vanilla20 mg per Kg of Body Weight1.5 g
Wintergreen4 mg per Kg of Body Weight300 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:

  1. Ground red chilli or paprika powder.
  2. 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.

Subscribe to Ayur Times

Get notification for new articles in your inbox

Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

Related Articles

Check Also
Close
Back to top button