As colder temperatures arrive, many seek comfort in warm food and drinks. Beyond traditional warming meals, spices offer a natural and effective way to support the body during winter months. Kyle Crowley, Chief Product Officer and lead nutritionist at Protein Works, highlights the significant benefits of incorporating spices into daily diets, emphasizing their role in generating heat, combating inflammation, and even elevating mood through endorphin release.

Crowley asserts that spices are an accessible and affordable means to enhance meals while simultaneously bolstering health. He explains, "Spices don't just make food taste better, they help your body cope with winter. They fire up thermogenesis (your natural heat production), boost circulation, and give your metabolism a lift when it slows down in the cold. Many also support gut health and immunity, keeping you more resilient when bugs are doing the rounds." He encourages a "spicemaxxing" approach to meals to benefit both body and taste buds.

Five particular "flavourful heroes" are recommended for their distinct winter health advantages:

Ginger: Hailed as an "all-rounder," ginger is renowned for its thermogenic properties, which help to raise body temperature and stimulate circulation. It is also rich in antioxidants and compounds like gingerol, which are crucial for immune system support and reducing inflammation. Adding fresh ginger to teas or smoothies can provide internal warmth, along with promoting gut and immune health throughout the colder season.

Cinnamon: More than just a flavour enhancer for porridge or coffee, cinnamon plays a vital role in regulating blood sugar and mitigating insulin spikes, which helps in stabilizing energy levels during the often-sluggish winter days. This warming spice is also associated with improved heart health and digestion. It can be easily incorporated by sprinkling it on roasted vegetables, oat bowls, or morning coffee.

Turmeric: The active compound in turmeric, curcumin, possesses potent anti-inflammatory and antioxidant effects. These properties are beneficial for supporting joint health and enhancing overall resilience, especially during less active winter periods. Turmeric aids the body's recovery from winter stresses, including muscle soreness, lowered mood, and increased inflammation. Its absorption can be significantly enhanced, by up to 2,000%, when paired with black pepper.

Chilli: Chilli peppers contain capsaicin, a compound known for increasing metabolism and triggering the release of endorphins—the body's natural "feel-good" chemicals. Ideal for brightening dark winter days, chilli also improves circulation and can help clear sinuses during the cold season. A sprinkle of chilli flakes can add warmth and an energizing kick to soups, stews, or even dark chocolate desserts.

Cloves: Recognized as one of the most concentrated sources of antioxidants among spices, cloves are rich in both antioxidants and antimicrobial properties. They effectively help fight bacteria and strengthen the immune system. While a staple in traditional winter recipes like mulled wine, cloves can also be added to curries, baked goods, or morning smoothies for a subtle yet significant health boost. They are additionally beneficial for oral health and digestion.