Spice up your mood: Top 10 spices to elevate your mood and well-being!
- Nichole Dandrea-Russert
- Sep 9, 2024
- 5 min read
Updated: Oct 4
Spice up your mood with pantry spices
Imagine if the key to feeling happier was right in your kitchen spice rack! It turns out, those little jars of flavor do more than just make your meals delicious—they can also be therapeutic. For centuries, Traditional Chinese Medicine and Ayurveda have tapped into the therapeutic powers of spices to support mental and emotional well-being. And now, we’re starting to realize that certain spices can do just that. From ginger to rosemary to turmeric, these common household spices are packed with compounds that not only taste great but also promote brain health and emotional balance.
Curious which ones stand out? In this post, we’ll explore the mood-boosting benefits of some of your favorite spices and how to easily add them to your daily meals for a tasty, natural pick-me-up. Ready to spice up your mood? Keep reading to get the top spices to elevate your mood and well-being.
Top 10 spices to elevate your mood and well-being
Ginger
In addition to alleviating nausea, compounds in ginger, like gingerols, shogaols, paradols, and zingerone, act like antioxidants and may also support memory function.
Also, the gut-brain connection is key for mood regulation. Ginger supports digestion and promotes a healthy gut, which can positively influence mood and emotional well-being.
Some studies also suggest that ginger can increase serotonin and dopamine levels in the brain, neurotransmitters that play a key role in regulating mood, promoting feelings of well-being and happiness.
How to use
Add ginger to teas for a soothing pick-me-up or to stir fries for a zesty kick!
Cinnamon
Whether used as a spice or as an essential oil, cinnamon's polyphenols, like cinnamaldehyde, have been linked to improvements in depression symptoms and concentration.
Cinnamon also may help to regulate blood sugar by improving insulin sensitivity. Stable blood sugar levels can prevent mood swings, irritability, and fatigue, promoting a more balanced mood.
How to use
Sprinkle it over oatmeal or stir it into your morning coffee for a flavorful twist.
Cardamom
Often referred to as the “Queen of Spices,” cardamom’s sweet and floral aroma has calming properties that can help reduce stress and anxiety. Studies suggest its essential oils may lower cortisol levels and support relaxation.
Cardamom also contains compounds that may enhance serotonin activity in the brain, helping to lift mood and promote emotional balance.
How to use:Add a pinch to coffee, oatmeal, or baked goods—or blend into warm plant milk with cinnamon and ginger for a cozy chai.
Chili Peppers
Thanks to capsaicin, the compound responsible for their spicy kick, chili peppers boast anti-inflammatory effects that can alleviate headaches and potentially reduce cognitive decline.
Capsaicin also triggers the release of endorphins and dopamine, referred to as "feel-good" hormones. These chemicals create a sense of euphoria, similar to the "runner’s high," which may improve mood and reduce stress.
How to use
Sprinkle chili flakes or cayenne powder over grain bowls or roasted vegetables for a bit of spice.
Turmeric
With its active component curcumin giving it a golden hue, turmeric's anti-inflammatory properties interact with the serotonin pathway, potentially enhancing mood.
Curcumin may also increase brain-derived neurotrophic factor (BDNF). Low levels of BDNF, a protein that supports brain health and cognitive function, have been linked to depression. Curcumin may elevate BDNF, promoting better brain function and mood regulation.
How to use
Add turmeric to soups or lentils for a comforting earthy flavor or make a Golden Milk Latte.
Nutmeg
Nutmeg is known for its warm, sweet flavor—and its calming, stress-reducing properties. It contains compounds like myristicin and elemicin, which may act on the nervous system to promote relaxation and lift mood.
Some studies suggest nutmeg has mild antidepressant effects by modulating neurotransmitters like serotonin and dopamine, contributing to a more positive emotional state.
How to use: Sprinkle a dash into oatmeal, smoothies, or warm drinks—or use it to enhance savory dishes like curries or soups.
Cloves
These potent seeds hold both anti-inflammatory and antioxidant effects, making them beneficial for reducing stress. Powerful antioxidants in cloves, like eugenol, help protect the brain from oxidative stress. Reducing oxidative stress supports cognitive function and mental clarity, contributing to better mood regulation.
Eugenol is also known for its relaxing and calming properties, which may help reduce stress and anxiety, promoting a more balanced emotional state.
How to use
Use cloves to infuse teas or add depth to baked goods or savory dishes, like soups and stews.
Black Pepper
A staple in kitchens worldwide, black pepper contains piperine, which supports brain health and has been linked to mood improvement and stress reduction.
Piperine has been shown to enhance the levels of serotonin and dopamine, two neurotransmitters that regulate mood, emotions, and feelings of pleasure. Higher levels of these neurotransmitters can help alleviate symptoms of depression and improve overall mood.
Piperine also enhances the bioavailability of various nutrients, including curcumin (found in turmeric) and certain vitamins, which are important for brain health and mood regulation. Better nutrient absorption supports overall mental and emotional well-being.
How to use
Add black pepper for a little zesty punch to your dishes.
Saffron
Known for its sweet, floral notes and vibrant yellow-orange color, saffron contains crocin, which is associated with improved memory and reduced depressive symptoms. Some studies have found that saffron extracts can be as effective as conventional antidepressant medications in reducing symptoms of depression.
Saffron may also improve sleep quality, which is closely linked to mood regulation. Better sleep can lead to a more stable mood and overall better mental health.
How to use
Infuse warm water with saffron to enjoy its aromatic benefits while sipping as a tea or add it to stir fry dishes.
Cumin
Cumin’s earthy, smoky aroma isn’t just delicious—it’s therapeutic. Studies suggest cumin may enhance digestion, support nutrient absorption, and even reduce anxiety-like symptoms.
Its active compounds, such as cuminaldehyde, possess antioxidant and anti-inflammatory properties that protect the brain from oxidative stress, supporting sharper focus and emotional balance.
How to use: Add cumin seeds to warm oil before cooking to release their aroma, or sprinkle ground cumin into stews, lentil dishes, or roasted vegetables.
Elevate your meals and mood through spices
Incorporating these mood-boosting spices into your daily diet not only enhances the flavors of your meals but also supports your emotional well-being. Whether you're seeking to alleviate stress, improve memory, or simply lift your spirits, the therapeutic properties of these spices offer a natural and delicious way to nurture your mood. Experiment with different combinations and recipes to discover how these spices can positively impact your overall health and happiness.
Please share, what are some of your favorite spices to use from your pantry?
Hi! I'm Erika, a Graduate Nutrition Student at Georgia State University. When I'm not enjoying delicious food or training for a marathon, I love spending time with my family and friends. As a future Latina dietitian, I am passionate about using media to share the values of community and heritage. My goal is to debunk prevalent nutrition myths and promote cultural awareness, particularly by highlighting the rich traditions and health practices of Latino communities. I hope that one day I am able to inspire others to embrace a holistic and informed approach to nutrition.