There are herbs that are treasures in your kitchen pantry that can be amazing for mental health! Yep, you heard that right! While you’re poking around those spice jars, don’t overlook the incredible organic wellness herbs that can elevate your mood and support your mental well-being. These little gems aren’t just for flavoring your food—they’re packed with healing properties that can help combat anxiety, stress, and even the dreaded brain fog.

Medicinal herbs for health have been used as a traditional treatment agent for ages in many parts of the world.  The increase in many auto-immune and inflammatory disease conditions in the Western world has led to a resurgence in the use often centuries-old herbs to improve health and wellness. Many herbs can provide an alternative treatment and can be used to enhance the effect of conventional medical treatments. Natural herbs can be used fresh or can be dried, and can be used in a variety of preparations.

Essential Herbal Medicine Staples You Should Always Have in Your Home

Garlic

Garlic is a powerhouse of health benefits, particularly helpful for mental well-being. Its rich antioxidant content helps combat oxidative stress, which is linked to various mental health disorders, including anxiety and depression. By reducing oxidative damage, garlic may support overall brain health. However, some individuals may experience an upset stomach when consuming garlic, so it’s important to monitor your symptoms and adjust your intake accordingly.

Garlic possesses anti-inflammatory properties that can help mitigate chronic inflammation, a factor often implicated in mood disorders. Some studies suggest that garlic may enhance mood, as its antioxidants can promote better brain function and protect against mood-related issues.

Garlic may contribute to improved cognitive function by enhancing blood flow to the brain, which is particularly beneficial for individuals experiencing executive dysfunction. It also plays a role in stress reduction; the compounds found in garlic can help lower cortisol levels, a hormone released during stressful life situations, thereby promoting a more relaxed state and improved emotional regulation.

Garlic’s immune-boosting properties are essential for maintaining mental well-being, as a healthy immune system is crucial in combating infections and illnesses that can adversely affect mental health.

How to Incorporate Garlic into Your Diet

• Raw Garlic: You can eat your dose of garlic by adding minced raw garlic to salads or dressings, which can maximize its health benefits. You can even eat it raw.
• Cooked Garlic: Sautéing garlic in dishes like stir-fries, soups, and sauces not only enhances flavor but also provides health benefits.
• Garlic Supplements: For those who may not enjoy the taste of garlic, supplements are available. However, it’s essential to consult a healthcare provider before starting any new supplements.

Echinacea

Echinacea is a popular herbal remedy known primarily for its immune-boosting properties, but it also offers several health benefits that extend to mental health. One of the most significant advantages of Echinacea is its ability to enhance the immune system, which can help reduce the frequency and severity of infections. 

A healthy immune system is crucial for maintaining overall well-being and can prevent the physical stressors that often contribute to anxiety and mood disorders. It’s important to note that while Echinacea offers many benefits, it cannot be claimed to treat any specific health problem due to FDA regulations.

Echinacea may possess anxiolytic properties, meaning it can help alleviate feelings of anxiety and promote a sense of calm. By positively affecting the nervous system, this herb may assist individuals who struggle with chronic stress, thereby reducing symptoms associated with anxiety and depression.

Echinacea has been shown to support cognitive function, potentially improving focus and mental clarity, which is particularly helpful and beneficial during times of stress when cognitive overload can occur. Its anti-inflammatory properties are also noteworthy, as chronic inflammation has been linked to various mental health conditions, including depression.

By combating inflammation, Echinacea may help mitigate some of the underlying factors contributing to mental health issues. Overall, incorporating Echinacea into your wellness routine can be a valuable strategy and practice for supporting both physical and mental health, offering a holistic approach to well-being.

How to Incorporate Echinacea into Your Diet

• Echinacea Tea: Brew echinacea tea using dried flowers, leaves, or roots. Steep 1-2 teaspoons of dried echinacea in hot water for about 10-15 minutes. You can add honey or lemon for flavor.
• Tinctures: Echinacea tinctures are concentrated herb extracts that can be taken directly or mixed with water. Follow the dosage instructions on the product label or consult a healthcare provider for guidance.
• Smoothies: Add echinacea powder to your smoothies for an immune-boosting boost. Start with a small amount (about 1 teaspoon) and blend it with your favorite fruits and greens.
• Soups and Broths: Incorporate echinacea herbs into homemade soups or broths. Add it during the cooking process to infuse your dishes with its benefits.
• Echinacea-Infused Oil: Make your own echinacea-infused oil by steeping echinacea in olive oil for a few weeks. Use the oil in salad dressings or as a finishing oil for cooked dishes.
• Fruit Juices: Mix echinacea powder or tincture into fruit juices for a flavorful and nutritious drink.

Turmeric

The benefits of Indian herbs and spices have been studied for years with the flavorful, yellow-orange spice Turmeric being one of the most important. The dried and ground rhizome of a plant in the ginger family, it contains curcuminoids, a compound with medicinal properties. Curcumin, the main active ingredient in turmeric, is the chemical compound that makes it a potent anti-inflammatory. 

A bioactive substance that fights inflammation at the molecular level, turmeric's curcumin can aid with inflammation has been shown to be a major contributor to anxiety and depression, as well as cognitive decline. In fact, the current belief amongst scientists is that chronic, low-level inflammation plays a major role in almost every chronic, Western disease.

Research has found that, when taken herbs daily to support the brain and body, turmeric can help with liver function, depression, anxiety, cancer prevention, infections, cardiovascular function, oral health, and supporting gut health. It can also help reduce pain and improve joint function in arthritis patients and balance blood sugar.

Research has demonstrated that it can match the effectiveness of some anti-inflammatory drugs without any side effects. When used as a spice, it is best absorbed in the body with a small bit of fat and black pepper and helps increase absorption by up to 2,000%.

How to Incorporate Turmeric into Your Diet

• Golden Milk: Heat milk (dairy or plant-based) and whisk in 1 tsp of turmeric powder, a pinch of black pepper, honey or maple syrup.
• Smoothies: Add 1 tsp of turmeric powder or fresh turmeric root to your morning smoothie with fruits like banana, mango, or spinach.
• Soups and Stews: Stir in 1 tsp of turmeric powder while cooking your favorite soups, stews, or curries for added flavor.
• Rice and Grains: Mix 1 tsp of turmeric into the cooking water for rice, quinoa, or other grains.
• Roasted Vegetables: Sprinkle turmeric on veggies before roasting with olive oil, salt, and pepper.
• Salad Dressings: Whisk together olive oil, lemon juice, 1 tsp of turmeric, and honey or mustard for a zesty dressing.
• Turmeric Tea: Simmer fresh turmeric or turmeric powder in water, then add lemon juice and honey to taste.
• Baking: Incorporate ½ tsp of turmeric into muffins, breads, or pancakes.
• Pickles and Sauces: Add turmeric to homemade pickles, BBQ sauce, or marinades for extra flavor.

Chamomile

Chamomile, one of the most well-known healing herbs dating back to ancient Egypt, helps to calm the nervous system, reduce inflammation, and bring a sense of wellness. Many people use it to treat many conditions such as anxiety, fever, pain, inflammation, sleep issues, dental issues, eye problems, and skin problems. It is an herb that While there are many different preparations of chamomile, the most popular form is herbal tea. Depending on the condition, it can also be used as a tincture, essential oil, or salve. Chamomile tea is naturally caffeine-free, making it an excellent choice for relaxation and stress relief at any time of the day.

The healing properties and pharmacological effects Chamomile result from different natural compounds the dried plant flowers contain such as terpenoids and flavonoids. 

Research has demonstrated that Chamomile is commonly used for treating many ailments such as hay fever, inflammation, anxiety, menstrual disorders, muscle spasms, insomnia, ulcers, wounds, diabetes, gastrointestinal disorders, cancer, cardiovascular support, rheumatic pain, and hemorrhoids. Essential oils of chamomile are used extensively in many cosmetics and in aromatherapy.

How to Incorporate Chamomile into Your Diet

• Chamomile Tea: Steep dried chamomile flowers in hot water for about 5-10 minutes, then enjoy it plain or with honey and lemon. You can even combine these with other herbs like lavender and dandelion in a tea bag to level up your teas.
• Chamomile Infused Water: Infuse chamomile tea in cold water. Brew the tea, let it cool, and serve it over ice with a slice of lemon or cucumber.
• Smoothies: Add cooled chamomile tea to your smoothies for a soothing twist. It pairs well with fruits like banana, peach, or mango.
• Savory Dishes: Use chamomile as a seasoning in savory dishes. Steep the flowers in broth and use it as a base for soups or sauces.
• Oatmeal or Porridge: Stir chamomile tea into your morning oatmeal or porridge for a calming start to your day. You can also sprinkle in some dried chamomile flowers.
• Chamomile Syrup: Make a chamomile-infused syrup by simmering chamomile flowers in water and sugar. Use it to sweeten drinks or drizzle over desserts like pancakes or yogurt

Milk Thistle

Milk thistle, a plant whose fruit and seeds have been used for more than 2,000 years, supports the liver. One active ingredient in milk thistle is silymarin, which is extracted from the plant's seeds and fruits. Silymarin is a complex mixture of flavonolignans that have antioxidant properties. 

Research demonstrates that silymarin stabilizes cellular membranes, regulates permeability, stimulates detoxification pathways, stimulates regeneration of liver tissue, inhibits the growth of certain cancer cell lines, and adjunct to established therapies helps prevent or reduce chemotherapy as well as radiotherapy-induced toxicity.

Milk thistle is a strong liver detoxifier. Specifically, it supports phase 2 liver detoxification, which is needed to remove toxins from the body. Recent research indicates that poor detoxification can lead to mental health issues.  

When toxins build up in the brain or body, they can create or contribute to significant psychiatric symptoms. Milk thistle is one of the primary natural herbs supporting people in substance abuse recovery, suffering from chronic medical issues, experienced long-term psychiatric medications use or diagnosed with Autism, ADHD, depression, anxiety, OCD.

How to Incorporate Milk Thistle into Your Diet

• Milk Thistle Tea: Make an herbal tea by steeping crushed milk thistle seeds in hot water for about 10-15 minutes. Strain and enjoy it plain or with honey for sweetness.
• Milk Thistle Supplements: Available in capsules or tablets, these supplements are a convenient option. Be sure to follow the recommended dosage on the packaging and consult a healthcare provider if you have any concerns.
• Smoothies: Add powdered milk thistle seeds to your morning smoothie. Start with 1 teaspoon and blend it with fruits, greens, and a liquid of your choice.
• Soups and Stews: Add milk thistle powder to soups or stews while cooking. It blends well with various flavors and provides health benefits.
• Energy Bars: Mix milk thistle powder into homemade energy or protein bars. Combine it with nuts, seeds, and dried fruits for a nutritious snack.

Ginger

One of the standout benefits of ginger is its anti-inflammatory properties. Chronic inflammation has been linked to various mental health issues, including anxiety and depression. By reducing inflammation in the body, this herb may help alleviate some of these symptoms, promoting a calmer, more stable emotional state.

Ginger is rich in antioxidants, which help combat oxidative stress—a major contributor to mental health conditions. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cellular damage. By neutralizing free radicals, ginger helps protect brain cells, potentially reducing the risk of cognitive decline and mood disorders.

It can play a role in enhancing mood. Research indicates that it may help lower cortisol levels, the body’s primary stress hormone. High cortisol levels are often associated with chronic stress, anxiety, and depression. By helping to regulate cortisol, ginger can contribute to a more balanced mood and overall emotional well-being.

The benefits of ginger extend to cognitive health as well. Enhanced blood circulation, spurred by ginger’s warming properties, helps ensure that vital nutrients and oxygen reach the brain. This can improve cognitive function, memory, and focus, which are often compromised in individuals dealing with anxiety and depression.

The soothing aroma and flavor of ginger can provide a sense of comfort and relaxation. Incorporating ginger into your daily routine—whether in teas, soups, or smoothies—can be a simple yet effective way to help manage stress levels. Its warming nature can create a sense of well-being, making it an ideal ally during tough times.

For those who experience anxiety-related nausea or digestive issues, ginger is a well-known remedy. Its ability to alleviate nausea can help individuals feel more at ease, allowing them to tackle mental health challenges without the added burden and worry of physical discomfort.

How to Incorporate Ginger into Your Diet

• Ginger Tea: Brew fresh ginger slices in hot water. You can add honey or lemon for extra flavor on your herbal tea.
• Smoothies: Toss in a small piece of fresh ginger to your morning smoothie. It pairs amazingly well with fruits like bananas, pineapples, and mangoes.
• Soups and Broths: You can add grated or sliced ginger to vegetable, chicken, or miso soups. It enhances flavor while providing nutritional benefits.
• Stir-Fries: Use fresh or ground ginger in stir-fries. Sauté with your favorite vegetables, proteins, and sauces.
• Baking: Add ground ginger to cookies, cakes, or muffins. And, of course, it is perfect for making gingerbread cookies.
• Salad Dressings: Whisk grated ginger into homemade dressings. Combine with olive oil, vinegar, and a touch of honey.
• Pickled Ginger: Use pickled ginger as a condiment with sushi or salads. Adds a tangy, refreshing element to meals.
• Ginger-Infused Water: Add ginger slices to a pitcher of water and let sit for a few hours. A refreshing drink that provides ginger's health benefits.
• Ginger Powder in Seasoning Blends: Incorporate ground ginger into spice blends. This pairs well with cinnamon, turmeric, and garlic.

Basil

There are a number of types of basil, which differ in taste and smell. Two of the most common are Sweet Basil (Lamiaceae) and Holy Basil (Tulsi). Basil contains a wide range of essential oils, rich in phenolic compounds, and a wide array of other natural compounds (more than 25), including polyphenols such as flavonoids and anthocyanins. Basil has been used for centuries as a traditional and ayurvedic medicinal plant for the treatment of headaches, coughs, diarrhea, constipation, warts, worms, and kidney malfunctions.

Today basil is often used as an immune booster and an anti-inflammatory herb, as well as for its antibacterial and anti-aging properties. Animal and human studies support basil having multiple therapeutic actions including adaptogenic, antimicrobial, anti-inflammatory, cardioprotective, and immunomodulatory effects. Research demonstrates that Basil counters metabolic stress through normalization of blood glucose, blood pressure, and lipid levels. With mental health, Basil has positive effects on stress, memory, and cognitive function and through its anxiolytic and antidepressant properties. Adding it to your food as little as a few times a week can make a difference. (Jamshidi et al., 2017)

How to Incorporate Basil into Your Diet

• Fresh Salads: Toss fresh basil leaves into salads for a burst of flavor. It pairs well with tomatoes, mozzarella, and balsamic vinaigrette for a Caprese salad.
• Pesto: Make a classic basil pesto by blending fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. Use it as a pasta sauce, spread it on sandwiches, or drizzle it over roasted vegetables.
• Soups and Stews: Add fresh basil to soups and stews during the last few minutes of cooking for a fragrant finish. It complements tomato-based soups and vegetable broths beautifully.
• Sandwiches and Wraps: Layer fresh basil leaves in sandwiches or wraps. It pairs well with turkey, chicken, or grilled vegetables for an added herbaceous flavor.
• Pizza and Pasta: Sprinkle fresh basil over pizza or pasta dishes just before serving. It adds freshness and enhances the overall taste.
• Basil-Infused Oils: Create basil-infused olive oil by steeping fresh basil in olive oil for a few hours. Use it for drizzling over salads, vegetables, or bread.
• Herbal Tea: Brew basil tea by steeping fresh basil leaves in hot water. Enjoy it plain or with honey for a refreshing beverage.
• Stir-Fries: Add fresh basil to stir-fries during the last few minutes of cooking. It complements Asian-inspired dishes, especially those with chicken, shrimp, or tofu.

Cinnamon

Cinnamon is not only for cooking but also in traditional and modern medicines. It comes from the bark of the cinnamon tree and has been used as a spice for thousands of years. It was first noted in use for medicinal and fragrant properties of China around 2800 BC and later used in Egyptian and Roman times. (Kawatra et al., 2015)

Chemically, each part of the tree has different properties, ingredients such as cinnamaldehyde, cinnamic acid, and cinnamate, but its bark contains procyanidins and catechins, which procyanidins extracted from cinnamon and berries possess antioxidant activities.

It is an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound. The organic chemical compounds found in this herb have also been reported to have activities against neurological disorders.

With diabetes, it helps to balance blood sugar, which an imbalance can contribute to fatigue, brain fog, and mood issues. We know that diabetes and depression frequently co-occur, so supporting blood glucose is important. It also helps with digestion, which can frequently be poor in those with anxiety, OCD, ADHD, and Autism.

How to Incorporate Cinnamon into Your Diet

• Teas: Brew a soothing cup of herbal tea by steeping a cinnamon stick in hot water for 10-15 minutes. You can also add honey or lemon for extra flavor.
• Coffee and Lattes: Add a sprinkle to your caffeine-free coffee or latte for a flavorful twist. You can mix it into the grounds before brewing or sprinkle it on top of your finished drink.
• Fruit Dishes: Toss it with sliced apples, pears, or bananas for a quick and healthy snack. You can also add it to fruit salads for extra flavor.
• Yogurt: Mix into yogurt for a tasty and nutritious snack. Top it with fruits, nuts, or granola for added texture.

Homemade Granola: Add it to your homemade granola or trail mix for a warm, comforting flavor that enhances the overall taste.

Whether you’re brewing ginger tea or taking an herbal supplement, always consult and talk with your doctor to ensure you're following the right directions and dosages. A healthcare provider can guide you on how to safely incorporate wellness herbs into your routine, especially if they come in manufactured vitamin or supplement form.

Wellness herbs can be a powerful ally in supporting your mental and physical health. These natural remedies can also be manufactured into vitamins and supplements for easy use. Make sure to check the labels to confirm your supplements are certified all-natural. It’s always a good idea to read reviews too!

Wellness herbs and their uses traditionally fall under naturopathic treatments. More research provides additional support for the health benefits of herbs and spices as complementary and alternative medical treatments. If you're ready to start your journey to mental wellness naturally, check out our Natural Solutions Quick Start Guide for essential tips and strategies! Click here to learn more.