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Spices: The Ultimate Superfoods For Sailors

Sometimes it is the smallest of things that serve us the most and spices most definitely fall into that category.  They are fantastic superfoods for sailors, providing a burst of health benefits that take up little space and are easy to store onboard.

Rich in antioxidants, they help protect against sun and sea-induced oxidative stress. Turmeric and ginger's anti-inflammatory properties soothe sore muscles and joints after long days of sailing. Garlic and oregano help boost your immune system, helping you to stay healthy at sea.  Spices also enhance digestion and help maintain stable blood sugar levels. In fact, the humble spice rack is, in my opinion, a great preventative medicine kit to complement your first aid kit onboard and should be used without moderation. Spices not only enhance the flavor of your meals but also offer numerous health benefits that can enhance your health and wellbeing.

Beyond their health perks, spices add warmth and depth of flavour to what can otherwise be bland and plain meals. They are my favourite ally and I always have a plentiful stock onboard. I don’t think there is a day that goes by, where I am not using one of my spices in my cooking. I am also a big fan of creating my own blends and am excited to share some of my favourite spice mixes in this month’s recipe post here. These blends transform everyday ingredients into extraordinary dishes and are an excellent way to nourish and look after your body.

Incorporating Spices into Your Diet

It is a lot easier than you may first think to get the many health and nutritious benefits of spices on a daily basis. Using a variety of spices not only enhances the flavor of your meals but also ensures you reap the diverse health benefits they offer. Here are some tips for incorporating more spices into your diet:


Season Your Meals: Add spices to your dishes while cooking. For example, sprinkle turmeric into soups, add cumin to rice, or use ginger in stir-fries.

Spice Mixes: Create premixed spice blends to simplify seasoning your meals. Blends like garam masala, curry powder, and Italian herbs can be used in a variety of dishes.

Spiced Drinks: Make beverages like golden milk with turmeric, ginger tea, or cinnamon-infused coffee.

Marinades and Dressings: Use spices in marinades for plant-based proteins or in homemade salad dressings for an extra nutritional boost.

Toppings for Overnight Oats: Sprinkle cinnamon and nutmeg on your overnight oats


Spices are not only flavour powerhouses but also pack a significant nutritional punch. While they are used in small quantities, their concentrated nutrients and bioactive compounds can offer impressive health benefits. Here’s why spices deserve a place in your galley not just for their taste, but for their nutritional value:


Nutritional Benefits of Spices


Rich in Antioxidants

Spices like turmeric, cinnamon, and cloves are high in antioxidants, which help combat oxidative stress in the body. Antioxidants are crucial for protecting cells from damage caused by free radicals.


Anti-Inflammatory Properties

Many spices, such as turmeric, ginger, and garlic, have strong anti-inflammatory effects. Chronic inflammation is linked to various health issues, including heart disease and arthritis, making these spices valuable for maintaining overall health.


Boosts Immune System

Spices like garlic, ginger, and oregano have antimicrobial and immune-boosting properties. They can help the body fend off infections and illnesses, which is especially important for sailors who may be far from medical assistance.


Improves Digestion

Spices such as cumin, fennel, and coriander aid in digestion by stimulating the secretion of digestive enzymes. They can help alleviate digestive issues like bloating and indigestion.


Regulates Blood Sugar Levels

Cinnamon and fenugreek are known to help regulate blood sugar levels. They can improve insulin sensitivity and lower blood sugar spikes, making them beneficial for managing diabetes.


Heart Health

Spices like garlic, turmeric, and cayenne pepper contribute to heart health. Garlic helps lower cholesterol levels, turmeric improves endothelial function, and cayenne pepper can help improve circulation and reduce blood pressure.


Rich in Vitamins and Minerals

Spices contain essential vitamins and minerals. For instance, paprika and chili powder are rich in vitamin A, while cumin provides a good amount of iron. These nutrients are vital for maintaining various bodily functions and overall health.


Examples of Nutrient-Rich Spices



Contains curcumin, a powerful anti-inflammatory and antioxidant compound.


High in gingerol, known for its anti-inflammatory and antioxidant effects.


Packed with antioxidants and beneficial for blood sugar regulation.


Contains allicin, which has potent medicinal properties, including antibacterial and antiviral effects.

Cayenne Pepper

Rich in capsaicin, which helps boost metabolism and improve heart health.


High in iron and helps improve digestion.


Contains thymol and carvacrol, which have antibacterial and antifungal properties.



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