We love our spices and herbs. Whether we’re cooking shrimp and grits, grilling ribs, or baking the fluffiest 7Up cake, soul food is full of flavor. And we’re here for it. Believe it or not, certain herbs and spices do more than amplify the flavor profile of the meals we cherish. They’re nature’s medicine cabinet and packed with health benefits ranging from hormonal support to calming nerves. So if you’re asking which are the best ones to keep on hand, you’re in the right place.
Recently, I spent a week in Curaçao – a stunning Dutch Caribbean island with sapphire waters and a paradise for health-conscious travelers. It’s also a cultural hub with a strong African heritage. With a desire to reconnect with my ancestors and reclaim my wellness, I spent one morning with a Curaçaon herbalist, Marèrly Sambo from Universal Alchemist, learning about the best herbs for Black women at any age. Spoiler alert: dandelion root is in.
As I sipped my fresh-pressed juice, Sambo shared that herbs and spices can be a powerful way for Black women to create daily rituals of self-care in a world that often demands constant output. This beginner-friendly guide will explore Sambo’s favorites for elevating Black women’s health.
For thousands of years, people have used herbs and spices as flavor enhancers, dyes, preservatives, and medicinal substances. But, why? According to a 2025 study, the active chemicals found in spices and herbs contain anti-inflammatory, antioxidant, and antibacterial properties, all of which positively support overall health and well-being.
They work with the body in a gentle, consistent way, which is why modern medicine may utilize their therapeutic properties.
“From a clinical perspective, herbs support immunity, digestion, hormonal balance, and inflammation. From a microbiological lens, many herbs have antimicrobial, prebiotic, and gut-modulating properties that help shape a healthier internal environment,” explains herbalist Sambo. On a spiritual level, they encourage us to find our rhythm and ritual, and reconnect to our ancestry. “They invite us to slow down and engage with healing as a relationship, not just a reaction,” shares Sambo.
Having said that, next time you’re craving TLC or an extra boost to support your well-being, here are some spices and herbs you can easily find at your local grocery store.
Ginger has been the queen of spices for thousands of years. From teas and soups to soda, candies, and health shots, ginger offers a range of health benefits thanks to its antioxidants, anti-inflammatory properties, and antimicrobial effects. The spicy kick in this warming herb has been used to aid digestion, improve circulation, reduce nausea, support immunity, and promote gut and liver health.
On an emotional level, “ginger can combat fatigue, brain fog, low mood”, points out Sambo. Spiritually, ”it ‘wakes up the system’, making it a beautiful ally for motivation, clarity, and energetic cleansing”.
Turmeric has been having a moment lately – and for good reason. This warming, earthy spice is chock-full of health benefits, such as supporting the management of inflammation, arthritis, anxiety, muscle soreness, and kidney health, points out John Hopkins Medicine. It also improves liver function, joint health, and overall well-being. Because it’s not easily absorbed by the body, it’s best to add black pepper to turmeric to improve the absorption rate.
If you’re looking to ease bloating, promote digestion, aid relaxation, and alleviate migraines and headaches, peppermint is an excellent choice. It’s a cooling herb with a minty, delicate sweetness, well-known for its antiviral and antimicrobial properties. Research has shown it may also help with seasonal allergies.
Strangely enough, one of the best herbs to support menstrual health is raspberry leaf. According to Healthline, this herb is high in antioxidants and may ease premenstrual symptoms (goodbye PMS), shorten labor time, tone the uterus, and reduce childbirth complications.
If you’re looking for a gentle detoxifying herb, dandelion root is an excellent choice. This nutrient-dense plant is loaded with polyphenols, antioxidants, and anti-inflammatory agents in its root, flower and leaves. Gaia Herbs points out that it supports liver, metabolic, digestive, and cardiovascular function.
Chamomile is well-known for calming the nervous system and supporting a good night’s rest. Its subtle flavor is emotionally relaxing and soothing. What’s more, chamomile is said to spiritually amplify “purification, peace, and prophetic dreams”, explains Sambo.
When it comes to supporting the immune system, you’ll want to reach for elderberry and garlic. Elderberry and its flowers are brimming with vitamins and antioxidants that help you fight against the common cold, flu, and other respiratory issues. So if you’re feeling sneezy, you might want to reach for elderberry tea or gummies.
On the other hand, garlic is rich in antimicrobial compounds and vitamins that support respiratory health. Other proven health benefits Healthline shares include detoxifying the body, bone health, increasing athletic performance, reducing the risk of dementia, and lowering blood pressure and cholesterol levels. On a spiritual level, Sambo explains that garlic is known for protection, establishing boundaries and clearing out heavy energies.
Surprisingly, lemon balm – a soothing plant from the mint family – is one of the best herbs for calming and restoring the nervous system. According to the Cleveland Clinic, lemon balm may help calm anxiety, ease depression, and enhance brain function. In other words, it’s a mood regulator. “It’s especially helpful for women carrying chronic stress or emotional fatigue, ” Sambo explains, which we as Black women know all too well.
Herbs and other species can be powerful tools for restoring your health, but it’s best to start simple. Look inside your cabinets and see what you already have. Do you have an unopened bottle of ginger or a jar of garlic cloves sitting on the counter? If you’re nodding yes, this is a great start. The goal is to intentionally use them for their benefits, not just for flavor. Sambo explains, “Instead of trying to learn everything at once, choose two to three herbs that support what your body needs right now, e.g, stress, digestion, sleep, or energy.” With each sip and every bite, rest assured that your body is being restored and building resilience.
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