Dietitian Reveals Why Cloves Are the Underrated Health Hero

When it comes to powerful, health-boosting spices, most people often think of turmeric, ginger, or cinnamon. But according to several nutrition experts, one spice is often overlooked, despite being loaded with health benefits: cloves.

Cloves, known for their bold aroma and warm, slightly sweet taste, are the dried flower buds of the Syzygium aromaticum tree. They are commonly used in Indian and Middle Eastern cuisines, in desserts, and during festive seasons. But beyond flavor, they pack a strong nutritional punch that is now catching the attention of health professionals.

Cloves: A Tiny Spice with Big Nutritional Value

In a recent interview, registered dietitian Lauren Manaker, MS, RDN, LD, CLEC, said that cloves are “super underrated” as a superfood.

“Cloves contain a variety of health-promoting compounds,” said Manaker. “They’re a rich source of antioxidants, especially a compound called eugenol, which has been shown to have anti-inflammatory, antibacterial, and even antiviral effects.”

According to the National Institutes of Health (NIH), antioxidants help fight free radicals in the body, reducing oxidative stress and possibly lowering the risk of chronic diseases such as cancer, heart disease, and diabetes.

What’s more, a 2012 study published in the journal Food and Function showed that cloves have one of the highest antioxidant values of all spices—even higher than blueberries or oregano.

Health Benefits of Cloves Backed by Research

Cloves may be tiny, but science shows they support the body in many ways:

1. Anti-inflammatory properties
Chronic inflammation is a root cause of many modern diseases. Eugenol, the compound found in cloves, helps reduce inflammation. A study in Journal of Immunotoxicology found that eugenol can suppress inflammatory markers, particularly in joint tissues.

2. Natural pain relief
Clove oil is often used as a natural remedy for toothaches. That’s because eugenol has mild anesthetic properties. According to Cleveland Clinic, applying diluted clove oil to sore gums can temporarily ease pain and kill bacteria.

3. Supports digestion
Cloves stimulate the secretion of digestive enzymes, which can help prevent gas, indigestion, and bloating. In traditional medicine systems like Ayurveda and Traditional Chinese Medicine, cloves have been used for centuries as a digestive aid.

4. Improves liver health
Animal studies show that cloves may improve liver function. In one study published in Oxidative Medicine and Cellular Longevity, rats fed with clove extract had reduced signs of liver inflammation and oxidative stress.

5. Helps control blood sugar
Preliminary studies suggest that cloves may help lower blood sugar levels. A study in Journal of Natural Medicine found that clove extracts improved insulin function in diabetic mice.

How Much Clove Is Safe to Consume?

While cloves are packed with benefits, dietitians warn that more isn’t always better.

“Cloves are very potent,” explains Manaker. “Consuming small amounts daily—like a pinch in your tea or food—is safe and healthy. But consuming large amounts of clove oil or using high concentrations in supplements can lead to side effects.”

According to Mount Sinai Health System, overuse of clove oil can lead to side effects like liver damage, allergic reactions, and issues with blood clotting. Clove oil should never be consumed undiluted.

Who Should Avoid or Limit Clove Intake?

People taking blood-thinning medications, like warfarin, should be especially cautious. Cloves have natural blood-thinning properties and may interact with such medications, increasing the risk of bleeding.

Additionally, pregnant and breastfeeding women should avoid concentrated clove supplements or oils unless approved by a doctor.

Children should also avoid direct application of clove oil, especially in the mouth, as it may cause burns or liver damage.

Easy Ways to Add Cloves to Your Diet

The good news is, you don’t need much to benefit from this spice. Here are some dietitian-approved ways to include cloves in your meals:

• Add a pinch to your tea or coffee
• Sprinkle powdered cloves into baked goods like cakes, muffins, or cookies
• Use in spice blends like garam masala or pumpkin spice
• Add to soups and broths for a deep, aromatic flavor
• Simmer whole cloves with rice or quinoa for an earthy aroma

Cloves can also be combined with other healthy spices like cinnamon and cardamom for added flavor and health benefits.

Clove Tea Recipe: A Simple Health Boost

Try this easy clove tea recipe recommended by herbal health experts:

Ingredients:

• 2 whole cloves
• 1 cup hot water
• 1/2 tsp honey (optional)
• 1 slice lemon (optional)

Instructions:

1. Boil water and pour over cloves in a cup.
2. Let steep for 7–10 minutes.
3. Add honey or lemon if desired.
4. Drink warm, once a day.

This soothing drink is not only flavorful but also supports digestion and immunity.

Final Thoughts: A Forgotten Super-Spice Worth Remembering

With its rich history in both cooking and medicine, clove deserves a more prominent place in your kitchen and health routine. From fighting inflammation to supporting digestion and blood sugar control, this tiny spice offers a wide range of benefits backed by science.

But remember: use cloves in moderation and consult with a healthcare provider if you’re on medication or have a chronic condition.

As dietitian Lauren Manaker puts it, “Cloves may not be as popular as turmeric or ginger, but when it comes to supporting health naturally, they definitely deserve a spot on the ‘super spice’ list.”

Want to learn more about spice-based health remedies? Visit Healthline and NIH’s spice research page for further details.

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