Ibitoye notes that “all types of herbs and spices can be used in cooking,” depending in your personal food preferences, taste preferences and the type of meals that you plan to cook. However, there are some super common flavours that also offer other benefits.

Ginger or turmeric for a kick

Tai recommends using ginger or turmeric if you like foods that have an ‘extra kick’ to them or have a strong flavour. “They are both sources of potassium, B vitamins and magnesium.”

Basil for all the nutrients

We all know just how beautiful basil can be, bringing that incredible balance of sweet and savoury flavour to even the dullest of dishes. What you may be less aware of, however, is that basil is a good source of vitamin K, manganese, iron, vitamin A, and vitamin C. “It’s also a source of calcium, magnesium, and omega-3 fatty acids,” says Bajekal, who explains that Holy basil (tulsi) is native to India and is considered sacred to Hindus. Basil is also the most widely sold herb in Britain.

Parsley for energy

“Herbs like parsley and spearmint are sources of iron, which is important in making red blood cells,” says Tai. Iron is responsible for carrying oxygen around the body and can help support the normal functioning of the immune system. 100g of parsley contains 6.1mg of iron and while very few people are going to use 100g of any herb in their cooking, she maintains that “adding some can help increase iron content slightly.”

Spearmint for bloating

Spearmint is part of the Mentha plant family. Bajekal suggests that drinking it in green smoothies or tea, or having it in summer salads “ may help to relieve digestive or IBS symptoms such as gas and bloating”. Drinking a couple of cups of spearmint tea per day “has been shown to help reduce symptoms in people with Polycystic Ovarian Syndrome (PCOS) as it can help with hirsutism due to its anti-androgenic properties.”

Coriander for a vitamin C boost

Coriander is particularly rich in phytonutrients or beneficial plant compounds. Bajekal says that she loves sticking coriander leaves in a variety of Asian dishes, particularly as a garnish on top of dal. “When fresh, coriander leaves are a great source of Vitamin C which enhances the absorption of iron from the lentil dal.”

Nutrition tips: how using herbs can help boost your energy and immune system