7 Healthiest Herbs to Help Reduce Inflammation and Boost Heart Health, According to Dietitians

Dietitians reveal the healthiest fresh herbs, which add intense flavor and beneficial nutrients to any meal.

Published on Mar. 1, 2026

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Fresh herbs are a staple for every seasoned chef, but these fragrant plants don't only add flavor to meals. Many popular herbs also provide nutrients with impressive health benefits. Herbs are considered a healthier, more natural option to season foods, according to experts. They're a whole, unprocessed plant food, with little to no calories but a good dose of nutrients. The herbs that offer the most health benefits are parsley, cilantro, rosemary, basil, sage, oregano, and mint.

Why it matters

Herbs can take the place of seasonings with additives like flavorings, sugars, oils and preservatives. Eating more fresh herbs is an easy way to increase the nutritional value of your meals. Many herbs offer similar micronutrients to fresh vegetables and contain antioxidants that may help protect against diseases like cancer and heart disease.

The details

Herbs and the plants they come from contain vitamins, minerals, antioxidants and other plant compounds that benefit our health in different ways. Parsley is rich in vitamins A, C and K, which support healthy immune function, vision, skin, and blood clotting. Cilantro is rich in immune-supporting vitamins and potassium. Rosemary is rich in antioxidants and phytochemicals that can help repair cell damage. Basil is packed with antioxidants and vitamin K. Sage is rich in polyphenols that combat oxidative stress. Oregano may have antimicrobial and antiviral properties. Mint is known for its oral and digestive benefits. Thyme provides vitamins A and C, as well as beneficial plant compounds.

  • Herbs have been used for culinary and medicinal purposes for thousands of years.

The players

Natalie Rizzo

A dietitian and TODAY nutrition editor.

Julie Stefanski

A registered dietitian and spokesperson for the Academy of Nutrition & Dietetics.

Julia Zumpano

A registered dietitian with the Cleveland Clinic's Center for Human Nutrition.

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What they’re saying

“Adding herbs to your dishes is one of the best ways to boost flavor without increasing salt.”

— Julie Stefanski, Registered dietitian and spokesperson for the Academy of Nutrition & Dietetics (TODAY.com)

“The herbs that offer the most health benefits are the ones you actually eat.”

— Julie Stefanski, Registered dietitian and spokesperson for the Academy of Nutrition & Dietetics (TODAY.com)

The takeaway

Incorporating more fresh herbs into your cooking is an easy way to boost the flavor and nutritional value of your meals. The healthiest herbs like parsley, cilantro, rosemary, basil, sage, oregano, and mint provide a range of beneficial vitamins, minerals, antioxidants, and anti-inflammatory compounds.