This is an archived article that was published on sltrib.com in 2011, and information in the article may be outdated. It is provided only for personal research purposes and may not be reprinted.

Cinnamon, cloves and nutmeg are the flavors of fall.

But more than adding a little zip to your cider, spices and herbs can also give food a nutritional boost.

Here are seven of my favorite germ-fighting, inflammation-reducing flavors to add to fall and winter meals.

Cinnamon • Studies have shown that this spice helps regulate blood sugar levels in diabetics. It activates enzymes that stimulate cells, causing them to respond more efficiently to insulin. Cinnamon also contains antioxidants that can help reduce the risk of chronic diseases and has proven helpful in treating colds and congestion.

Oregano • This herb has many antibacterial properties, is high in antioxidants and carries important vitamins and minerals including vitamin K, iron and manganese. If you feel like you are getting a cold, reach for the oregano even before vitamin C pills. Better yet, incorporate fresh oregano into your meals as a prevention measure. The North American Herb and Spice Company makes an oregano oil that is helpful when traveling.

Cloves • This pungent dark spice probably isn't used as often as it should be. Studies have shown that cloves contain more antioxidants than any other food and are prized for their anti-inflammatory and anti-clotting properties. Experiment with food from India, which often contains cloves, or add cloves when baking fall fruits such as apples and pears.

Ginger • With the winter winds come the sniffles. Some of your best medicine might be a little ginger tea or a few extra ginger slices to go with that sushi. It's well known for boosting the immune system, improving circulation and reducing motion sickness and nausea. Make fresh ginger tea by boiling several thin slices of fresh ginger with honey and filtered water.

Nutmeg • The ancient Romans and Greeks consumed nutmeg as a type of brain tonic. Modern science has shown that its properties can effectively stimulate your brain and in turn can help eliminate fatigue and stress. What better spice to help you survive the holiday stress?

Peppermint • This herb shouldn't be used only during candy cane season. Peppermint oil is one of the most versatile and useful oils available. It has been shown to help treat indigestion, respiratory problems, headaches, nausea and irritable-bowel symptoms. If you are suffering from a cold, peppermint essential oil is wonderful to burn.

Mustard • This unassuming flavor enhancer is considered a "superfood" by many because it is a natural anti-fungal and antiseptic food. It also is one of the few sources of selenium, a trace mineral known for its anti-cancer properties. A recent study conducted at North Carolina State University found there are compounds in mustard that have an anabolic affect, which helps increase lean muscle mass and strength.

Lya Wodraska is a certified CHEK Practitioner and Holistic Lifestyle Coach.

Email her at Lwodraska@sltrib.com

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