5 Healthy Indian Spices That Are Actually Great For You

Holistic nutritionist Luke Coutinho, who is also the co-author of The Great Indian Diet along with Shilpa Shetty Kundra, shares the benefits of these common Indian spices and why you MUST include them in your diet! 

Spicy, tangy or just wholesome flavours, Indian cuisine is a delicious roller coaster for many palates. But did you know that your food's spice-list can actually help you feel healthier and look, fitter? Well, holistic wellness coach, author and nutritionist Luke Coutinho agrees. 

"Eating smart or eating right isn’t really that complicated. My suggestions have always been: Include foods from all the food groups, have a fixed time for eating, have a controlled portion even for ‘healthy food’ and lastly, eat local, seasonal and traditional. Eat foods that you have grown up eating," says Luke, who has also co-authored a book with Shilpa Shetty Kundra that deals with Indian food, benefits and other details.   

luke coutinho

So, here are his pick of the five most beneficial and underrated spices that you must include in your meal prep: 

Cinnamon (Dalchini)


"This spice is loaded with antioxidants and anti-inflammatory properties. It is great for people with high blood sugar and may cut the risk of heart disease." 

Turmeric (Haldi)

turmeric haldi

"Turmeric has gained the title of ‘the wonder spice’ for all the right reasons. It’s now become a superfood for its ability to reduce inflammation. The natural anti- inflammatory compound found in turmeric, curcumin is linked to improved brain function and lower risk of brain diseases." 

Ginger (Adrak)

ginger adrak

"Ginger is great for reducing inflammation, cramps and the severity of motion sickness and the symptoms altogether. It is also known to reduce muscle pain and soreness." 

Garlic (Lehsun) 

garlic lehsun

"It helps keep your blood vessels flexible and can also reduce cholesterol. It is highly nutritious with minimal calories. Garlic is also known to combat common cold and fever very easily. It is one of the most powerful anti-viral spices." 

Holy Basil (Tulsi)

holy basil tulsi

"It helps fight infections and boost immunity. It is also linked to reduced blood sugar levels and is great in treating anxiety, anxiety-related depression and hormonal imbalance."