7 power herbs for a healthier diet

Adding herbs is a smart way to increase the flavour and health benefits of your foods. Reach for these seven power herbs to enjoy a tastier and healthier diet.

Quintessential Italian herbs, oregano and marjoram are similar in aroma and taste, as well as disease-fighting antioxidant power.

What's in them: 

• Research suggests that quercetin and galangin, two antioxidant flavonoids in oregano, may inhibit the initial development of cancer in cells
• Terpene compounds in both marjoram and oregano show promise in elevating levels of cancer-protective enzymes in the body

Add more to your diet: 

• Use in: herb rubs and marinades; chili, pasta sauces and soups
• Matches well with mush­rooms, potatoes and summer squash

A relative of the carrot, parsley is one of the most versatile and widely available fresh herbs. Choose flat-leaf (not curly) parsley for the best flavour, and avoid dried parsley altogether.

What's in it: 

• Flavonoid, coumarin and terpene phyto­chemicals in parsley are powerful antioxidants that are thought to stimulate the immune system and block cancer-causing substances
• Parsley's high chlorophyll content may explain its use as a breath freshener

Add more to your diet: 

• Use in: stuffings, grain and rice dishes; soups and stews; salads; and pasta dishes

The distinctive taste of rosemary is faintly piney. It's available fresh and dried.

What's in it: 

• Rosemary is rich in such anticancer compounds as carnosol, rosmanol and a variety of flavonoids.
• Carnosol may be particularly protective against breast cancer
• Additional anticancer substances in rosemary — cineole, geraniole and pinene — show promise in blocking tumour growth

Add more to your diet: 

• Use in: pizza and bread doughs; rubs and marinades for meat or poultry

The bold, faintly earthy flavour of sage is a cus­tomary poultry seasoning. Sage is available as fresh whole leaves, or dried or "rubbed" leaves.

What's in it: 

• Powerful anticancer terpene substances in sage may lower heart disease and cancer risk
• Studies suggest that cineole and perillyl alcohol (terpene compounds) possibly suppress tumour growth
• A flavonoid, luteolin, shows promise in preventing cancerous changes in cells

Add more to your diet: 

• Use in: pork and poultry dishes; homemade pizza, pasta and bread doughs; grilled vegetables, sauces and marinades

The bold, satisfying flavour of this fine French herb traditionally accompanies fish and is used to flavour vinegar and béarnaise sauce.

What's in it: 

• Tarragon contains cancer-protective terpene phytochemicals that may interfere with tumour growth and help to stimulate cancer-protective enzymes in the body

Add more to your diet: 

• Use in: beans and grain dishes; homemade vinegars, mustards and relishes; poached and stewed fruit; and sandwich and cheese spreads
• It matches well with fish, poultry, carrots, artichoke, eggplant and peas

Fresh or dried thyme leaves are popular in French, Cajun and Creole cuisines.

What's in it: 

• Terpene compounds — cineole, limonene, and pinene — may suppress tumour growth and increase the body's production of protective anticancer enzymes
• The flavonoid luteolin, common to peppermint, sage and thyme, has shown promise in blocking cancerous changes in cells

Add more to your diet: 

• Use in: soups, stews and chowders
• Matches well with shellfish, chicken and turkey

By adding these powerful herbs to your meals, you can enjoy the immediate satisfaction of fresh and interesting flavours, and the longterm satisfaction of a healthier diet.