Welcome back to Just Curious, Strong Women’s weekly series exploring all the random health and fitness questions you’ve always wondered about but never got the answers to.

This week, we’re exploring whether dried herbs and spices can provide the same health benefits as fresh ones.

There’s something incredibly satisfying about having a spice rack packed full of different flavours, isn’t there? From the deep herby notes of oregano and basil to the heat of cayenne pepper and paprika, the culinary possibilities are endless.

But as anyone who’s managed to keep one of those potted basil plants from the supermarket alive will know, cooking with fresh herbs can add another dimension to a dish. Which raises the question: are there any benefits to cooking with one over the other? After all, we know herbs and spices can count towards the 30 plants a week total for good gut health, but does that include dried spices too?

To find out more about the health benefits dried and fresh herbs and spices can offer, we spoke to Reema Pillai, plant-based dietitian at Dietitian Fit. Here’s what she had to say. 

There are several benefits to be found when cooking with fresh spices, including when it comes to their nutritional value and all-round flavour.

“Fresh herbs and spices contain the most nutrients compared to dried versions,” Pillai explains. “They can also provide the best flavour as they have not been processed in any way, unlike the dehydration process involved in making dried herbs and spices.”

The reason fresh herbs and spices carry a richer flavour is to do with the oils they retain during this process, which makes them optimal for cooking. Fresh herbs and spices are also ideal for using in non-cooked dishes like salads. 

Dried spices and herbs may not be as nutritionally rich as their fresh counterparts, but there are some upsides to relying on your trusty spice rack.

For example, says Pillai, you’ll typically need less dried herbs and spices than fresh ones for the same amount of flavour. “Typically, dried herbs and spices have stronger flavours when cooked, so less is needed for the same taste,” she explains. 

“They are also easier to store compared to fresh herbs and spices, and last longer. Plus, dried herbs and spices are suited to cooking, as they allow flavours to be released over time.”

Because dried herbs and spices last longer than fresh ones, they also may be more nutritious than fresh ones if you don’t end up cooking with them straight away, because the nutritional value of the latter will decrease as they wilt or grow stale.

And the best bit? Both fresh and dried spices count towards the 30 plants a week total doctors recommend for good gut health; a serving of each counts as a quarter of a point. 

While fresh herbs typically have more nutrients than dried ones, it depends on what nutrients you’re looking for and how quickly you plan to cook with them.

“In the process of dehydrating herbs and spices, some nutrients, such as vitamins A and C, can be lost,” Pillai explains. “However, many dried herbs and spices can still provide a range of vitamins and minerals and be a good source of antioxidants.”

She continues: “Fresh herbs may contain higher levels of certain compounds, but unless they are used when they are very fresh, the levels of these compounds can significantly reduce, especially as the fresh herbs wilt.” 

Fresh herbs that are wilted or stale can also lose their potency and flavour, so they may not taste as good when you get round to cooking with them.

At the end of the day, cooking with either fresh or dried spices will add nutritional value to your diet, so you don’t need to worry too much if you can’t keep fresh herbs alive or prefer the flavour of ground chilli powder over the ‘real’ thing.

Your best bet is to mix things up where possible, whether that’s buying a bunch of coriander at the farmer’s market at the weekend or picking up a few cayenne peppers to throw into your curry.  

Images: Getty