The Subtle Nutrition Magic of Holiday Spices and Flavors
As eating habits naturally shift this time of year, it’s easy to layer on judgment — especially when foods feel richer or more indulgent. Instead of focusing on what we think we should be eating less of, I want to pause and look more closely at what’s actually on our plates, exploring some of the familiar holiday ingredients and flavors and the quiet ways they support our health.
Ginger
What it’s known for: warmth, spice, digestive comfort
Ginger contains bioactive compounds like gingerols and shogaols that have been shown to reduce inflammation, support digestion, and play a role in immune function. It’s often used to ease nausea and support gut motility, which may be especially helpful during heavier or richer meals.
How it tends to be used during the holidays:
Baked into gingerbread, cookies, and spiced cakes, or steeped into warming teas and festive beverages. Its subtle heat balances sweetness and richness, adding depth and brightness to holiday dishes while keeping flavors lively and grounded.
Cinnamon
What it’s known for: sweetness without adding sugar, blood sugar support
Cinnamon has been studied for its potential role in improving insulin sensitivity and supporting heart health. Its naturally sweet flavor also allows dishes to feel indulgent with less added sugar.
How it tends to be used during the holidays:
Cinnamon is very common in holiday cooking and tends to be sprinkled into baked goods, stirred into oatmeal and hot drinks, folded into desserts, and used to warm roasted fruits and vegetables. It adds depth and familiarity to seasonal dishes, enhancing sweetness and spice while grounding richer flavors.
Cloves
What it’s known for: intensity, antioxidant power
Cloves are very antioxidant-rich, largely due to a compound called eugenol. Research suggests cloves may support gut health and oral health, and their strong flavor means a little goes a long way. They help to neutralize free radicals and have been shown to even help reduce toothache pain.
How they tend to be used during the holidays:
Cloves are often used sparingly but intentionally during the holidays. For example, studded into whole citrus, simmered into mulled wine, cider, or chai, and blended into spice mixes for baked goods. Their bold, warming flavor adds depth and complexity to sweet and savory dishes alike, helping anchor rich holiday flavors while creating that unmistakable seasonal aroma.
Nutmeg
What it’s known for: warmth, grounding flavor
Nutmeg contains compounds associated with brain health, pain modulation, and skin health. While it’s used in small amounts, its contribution to aroma and flavor is significant.
How it tends to be used during the holidays:
Nutmeg is most often used in small amounts during the holidays, freshly grated into baked goods, creamy desserts, sauces, and warm beverages. Its subtle warmth and slightly sweet, nutty flavor deepen seasonal dishes without overpowering them, adding richness and a comforting, familiar finish to many holiday favorites. From a culinary standpoint, it also plays a functional role in rich sauces by helping to cut through the fat taste on your tongue making them feel a little lighter.
Rosemary
What it’s known for: mood, circulation, memory
Rosemary has been linked to improved circulation, mood support, and cognitive function. Aromatic compounds in rosemary have even been studied for their role in memory and focus.
How it tends to be used during the holidays:
Rosemary is often used to bring freshness and balance to holiday meals, especially in roasted vegetables, potatoes, breads, and main dishes. Research also suggests that rosemary’s antioxidant compounds can help reduce the formation of harmful oxidation products when used with grilled or roasted meats, making it a flavorful and functional pairing during holiday cooking.
Citrus (Orange, Lemon, Grapefruit)
What it’s known for: brightness, stress support
Citrus fruits are rich in vitamin C and flavonoids that support skin health, immune function, and plant-based iron absorption. They also play a role in stress resilience which is something many people need more of during the holidays.
How it tends to be used during the holidays:
Citrus is often used during the holidays to brighten and balance richer dishes, showing up as zest in baked goods, a splash of juice in dressings and sauces, or slices added to beverages and roasted dishes. Its acidity and aromatic oils lift heavy flavors and add contrast to sweet and savory foods alike.
Cranberries
What they’re known for: tartness, gut and heart support
Cranberries contain polyphenols with anti-inflammatory properties and have been studied for their role in gut health and cardiovascular support. Their sharp flavor often balances sweeter or richer dishes.
How it tends to be used during the holidays:
Used in sauces, baked goods, salads, or beverages, cranberries bring contrast and acidity. Their bright color also makes for a vibrant and dramatic holiday dish.
Dark Chocolate
What it’s known for: mood and heart health
Dark chocolate rich in cocoa contains flavonols associated with improved blood flow, heart health, and mood support. It has even been shown to help boost athletic performance.
How it tends to be used during the holidays:
Dark chocolate often appears during the holidays in desserts, baked goods, truffles, sauces, and as a simple accompaniment to coffee or fruit. Its rich, slightly bitter depth balances sweetness and adds a sense of indulgence without needing large amounts.
A Final Note on Holiday Eating
Your diet may be shifting a bit over the next week or so (check out this blog if you want to know more details on how!), but that’s natural and many of the foods and ingredients we are eating now have benefits that we can celebrate.
Enjoy the flavors of the season and happy holidays!