The Vitamins and Minerals in Your Spice Rack

Did you know that the spices you add to your food not only give a nice flavor boost, they also add nutrition? It was a surprise to me too. Here’s a cool list! The spices listed first, and shown in red, indicate there are large amounts of that nutrient in that particular spice. Interestingly, Black pepper, Cayenne, Ginger, and Turmeric are high on almost every list!

Vitamin A
  • Black pepper, Cayenne, Chili, Cloves, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Cumin, Curry, Dill, Fennel, Fenugreek, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Sage, Savory, Saffron, Tarragon, Thyme
B1 – Thiamine
  • Mustard seed
B2 – Riboflavin
  • Chili
  • Paprika
B3 – Niacin
  • Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Sage, Savory
B5 – Pantothenic Acid
  • Anise, Paprika
B6 – Pyridoxine
  • Cayenne, Chili, Turmeric
  • Curry, Dill, Fenugreek, Garlic, Paprika, Rosemary, Sage, Savory
B9 – Folic acid
  • Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Cumin, Curry, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Betaine
  • Black pepper, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Basil, Curry, Garlic, Oregano, Paprika
Vitamin C
  • Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Curry, Cumin, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Calcium
  • Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Cardamom, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Choline
  • Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Basil, Caraway Seed, Chives, Cumin, Curry, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Sage, Thyme,
Copper
  • Black pepper, Ginger
  • Anise, Cardamom, Cumin, Curry, Fennel, Fenugreek, Nutmeg, Salt
Vitamin E
  • Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Caraway Seed, Cumin, Curry, Garlic, Oregano, Paprika, Parsley, Sage, Thyme
Dietary Fiber
  • Black pepper, Cayenne, Chili, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Fluoride
  • Black pepper
  • Salt
Iron
  • Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Cardamom, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Peppermint, Paprika, Parsley, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Vitamin K
  • Black pepper, Cayenne, Cinnamon, Chili, Mustard seed, Turmeric
  • Basil, Chives, Cumin, Curry, Marjoram, Oregano, Paprika, Parsley, Sage, Thyme
Magnesium
  • Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seeds, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Manganese
  • Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Caraway Seed, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Marjoram, Nutmeg, Paprika, Parsley, Rosemary, Saffron, Sage, Salt, Savory, Thyme
Omega 3 – Fatty Acids
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
  • Allspice, Basil, Caraway Seed, Chives, Cumin, Curry, Garlic, Marjoram, Oregano, Paprika, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Omega 6 – Fatty Acids
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Fennel, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Phosphorus
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill,  Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Phytosterols
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
  • Allspice, Basil, Caraway Seed, Chives, Coriander, Cumin, Curry, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Peppermint, Rosemary, Sage, Savory, Tarragon, Thyme
Potassium
  • Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Protein
  • Black pepper, Cayenne, Chili, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Selenium
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
  • Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Rosemary, Saffron, Salt, Sage, Savory, Thyme
Sodium
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
  • Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Zinc
  • Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
  • Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Paprika, Parsley, Rosemary, Sage, Salt, Savory, Thyme

Source: Nutrition Data

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"Diet has the distinction of being the only major determinant of health that is completely under your control. You have the final say over what does and what does not go into your mouth and stomach. You cannot always control the other determinants of health, such as the quality of the air you breathe, the noise you are subjected to, or the emotional climate of your suroundings, but you can control what you eat. It is a shame to squander such a good opportunity to influence your health." ~Andrew Weil, MD
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