Once ignored by nutritionists, they are in the limelight because, on a weight for weight basis, many of the familiar culinary spices and herbs are more concentrated in antioxidants than the so-called "super foods" like berries, garlic, wine or tea.

Spices and herbs are also packed with vitamins and minerals. Basil and parsley, for instance, have high levels of vitamin C and folate while paprika and chilli are rich in beta-carotene which is converted to vitamin A in the body.

According to the McCormick Science Institute, seven "super spices" stand out above the rest. These were chosen because of their extremely high antioxidant score with sound research behind them. In addition, these seven are the easiest to consume in higher than normal quantities which is important if you want to get a clinical benefit. The "Super Seven" are:

- Cinnamon - which helps to stabilise blood sugar after a meal.

- Oregano - an anti-bacterial herb which has one of the highest antioxidant counts of all herbs.

- Turmeric - a vivid yellow spice which adds colour and antioxidants due to its curcumin with research showing it may delay dementia.

- Ginger - can be used to fight nausea and as an anti-inflammatory.

- Thyme - is a traditional cough remedy, an antiseptic and anti-inflammatory.

- Paprika - this milder version of chilli is rich in beta-carotene.

- Rosemary - one of the Big Three Mediterranean herbs that may help slow ageing.

You don't have to consume herbs fresh. Dried herbs have one big advantage they rank higher than fresh for antioxidants as drying removes water and so concentrates the "goodies".

So be generous with those spices. Forget the pinch. According to the McCormick Spice Institute, we need to be taking half a teaspoon per serving of a spice (or a combination of spices and herbs) in order to gain a health benefit. For more detail, see www.spicesforhealth.com.au

< b>Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au