Black Pepper
B Limited clinical evidencePiper nigrum
The world's most widely used spice. Its piperine markedly increases the absorption of some compounds, such as curcumin from turmeric.
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General Nutrition
Natural foods that contribute fibre, healthy fats or vitamins. They are best seen in the context of an overall diet rather than for a specific complaint.
14 herbs · 4 with clinical evidence (A/B) · 13 not marked avoid in pregnancy
Rose Hip
B Limited clinical evidenceRosa canina
A fruit rich in vitamin C. A special rose hip powder helped reduce pain in knee and hip osteoarthritis in small clinical studies.
Sesame
B Limited clinical evidenceSesamum indicum
The seed behind tahini and simit. It contains healthy fats, protein and lignans; small studies saw modest falls in cholesterol and blood pressure.
Spirulina Powder
B Limited clinical evidenceArthrospira platensis
A protein-rich blue-green alga. Meta-analyses of small studies found modest falls in LDL cholesterol and triglycerides; choose tested products.
Black Mulberry Syrup
T Traditional useMorus nigra
A black mulberry syrup traditionally used in Anatolia for mouth ulcers and sore throats. It is rich in anthocyanins and high in sugar.
Curry Powder
T Traditional useCurcuma longa, Coriandrum sativum, Cuminum cyminum, Trigonella foenum-graecum
An Indian-style blend of turmeric, coriander, cumin and fenugreek. It adds flavour; the amount of turmeric is usually too low for health effects.
Mahlab
T Traditional usePrunus mahaleb
The kernel of the mahaleb cherry stone, giving pastries their distinctive aroma. Its health effects rest on tradition only, and it contains coumarin.
Terebinth Berry
T Traditional usePistacia terebinthus
The roasted fruit of terebinth, a wild pistachio. Its "coffee" is loved in South-East Anatolia; respiratory uses are traditional only.
Tonka Bean
T Traditional useDipteryx odorata
A seed with a vanilla-almond scent, used in tiny amounts in desserts. Its high coumarin content can damage the liver, so food use is restricted.
Vanilla Bean
T Traditional useVanilla planifolia
The fermented fruit of an orchid. It flavours desserts; the calming effect of its scent has only been studied in small early trials.
Za'atar
T Traditional useThymbra spicata, Rhus coriaria, Sesamum indicum
A breakfast blend of thyme, sumac and sesame, eaten with olive oil and bread. It is a food; immunity claims are unproven.
Argan Oil
C Laboratory / animal evidenceArgania spinosa
An oil from the kernels of the Moroccan argan tree, rich in vitamin E and unsaturated fatty acids. Used to moisturise skin and hair.
Okra Seed
C Laboratory / animal evidenceAbelmoschus esculentus
A nourishing seed with fibre, protein and mucilage. There is no scientific evidence for its popular use for knee pain or joint fluid.
Poppy Seed
C Laboratory / animal evidencePapaver somniferum
Poppy seed is a nourishing seed with calcium, magnesium and healthy fats. There is no evidence for its use for sleep or calming.