You know spices are good for you, and add crazy flavor to anything you cook, but you probably don’t know exactly how various spices actually benefit your body. Here, we break down the 7 top healthiest spices, explain what they do for you, and give tasty ways to cook with each one.

These 21 great-for-you recipes—from cayenne sweet potato fries to zucchini muffins with nutmeg—will add instant flavor to your diet.