Ginger to turmeric: Unknown side effects of popular spices

Spices not only add aroma and flavor to your culinary preparations but also provide a multitude of health benefits. Some of them can naturally relieve pain due to their anti-inflammatory properties and help manage conditions like arthritis. Cloves have eugenol, a natural anesthetic that can help with toothaches. From weight loss to heart health, spices can be an excellent addition to your diet. While in an ideal quantity, spices can transform your overall well-being, too much of it or eating them in a wrong way can wreak havoc. It is important to understand their ideal dosage and assess any possible side effects before including them in the diet. In general using spices in moderation can help unlock their numerous benefits, however, having them in excess can be dangerous for your health. Let's find out how.
Here are some lesser-known side effects of some of the popular spices we consume:
Ginger is known to be a potent spice in Ayurveda for digestion and preventing against chronic diseases. Ginger has many medicinal properties due to its active compounds for digestion from bloating to constipation, and nausea to swelling, and the side effects are rare except in cases of excess intake or certain disorders or conditions. When taken in high doses, ginger could cause mild heartburn, diarrhea, and mouth irritation. Consuming too much ginger may raise bleeding risk in some people and worsen certain heart conditions. One should steer clear of ginger in case of surgery.
Ideal dose
While ginger is a wonderful spice to add to your diet and one can enjoy ginger tea or grated ginger in tempering, one should be mindful of restricting the daily ginger intake to 3–4 grams. Consuming more than 6 grams of ginger per day can cause digestive issues like diarrhea, heartburn, and acidity.
Turmeric, one of the most ancient spices, used in the treatment of many infections, digestive issues and relieving pains and aches, is hailed for its diverse benefits. Its compound curcumin is known to improve insulin sensitivity, prevent inflammation and infections, cancer, UTI, apart from many other health issues. Turmeric latte and turmeric shots are becoming quite popular in the west. But people should be mindful of consuming it in a limited quantity as advised by a nutritionist or dietitian as too much of it can disrupt digestive system, and cause constipation, diarrhoea, indigestion, gas, and acid reflux. Turmeric has blood-thinning properties which can raise the risk of increased bleeding. Excess turmeric can also lead to sudden drop in blood sugar levels, which could be troublesome. High doses of curcumin can also damage liver.

Idea dose
Turmeric can be safely added in a small quantity while cooking. Many people also prefer adding it to their milk. In all, try to restrict your daily consumption of the spice to 3 gm for best results.
Cloves or laung have many health benefits courtesy their high antioxidants levels, Vitamin K, manganese among other wonderful micronutrients. The spice is known to help control your blood sugar levels. In moderation, cloves can be very effective for boosting immunity and preventing infections. However, having too many cloves can lead to low blood sugar or hypoglycemia, which can be life threatening if not treated on time. One can easily include this spice by adding it to plain rice, making some tea using laung or just consuming it as is.
Ideal dose
Cloves can be added to flavour curries and also chewed for relief in cough and cold. 2-4 cloves per day is considered an ideal amount to consume per day.

Garlic is reputed remedy for all sorts of health concerns due to its disease curbing qualities. Garlic is known for its multitude of benefits in fighting bacteria and viruses, regulating blood sugar, treating cold and cough, and preventing certain kinds of cancer like colon and stomach cancer, thanks to a wonderful compound found in it called allicin. However, having more than the recommended amount can cause gastrointestinal troubles, bad breath and increased risk of bleeding. Garlic has high amounts of fructans that may lead to bloating, gas, and stomach pain in some people.
Ideal dose
Studies show that eating 1–2 cloves (3–6 grams) per day is ideal, and can help one reap many health benefits.

Bay leaf is commonly used in tempering and as a powder in culinary and medicinal preparations respectively. It can bring a wealth of nutrients due to its healing properties. However, one must avoid eating the whole bay leaf as it's unsafe considering it can't be digested and may be lodged in the throat or pierce the lining of the intestines. Bay leaf extract is likely to cause allergic reactions in some people. Bay leaf can also cause a drop in blood sugar levels, so if you are on a diabetes medication, be careful while consuming bay leaf. It's better to consult your health expert. Bay leaves are rich in antioxidants, and help combat oxidative stress, which can reduce the risk of chronic diseases.
Ideal dose
1-2 bay leaves can be used in a recipe.
Cinnamon is a great spice for controlling your blood sugar, blood pressure and beating stress, and holds much significance as per the ancient medicinal practice of Ayurveda. But too much of it can cause a range of disorders. Overdosing on cinnamon can cause irritation in your mouth and lips and cause sores. Some people may also be allergic to it, so they much check with their health experts before starting cinnamon in any way.
Ideal dose
According to WebMD, 1/2 to 1 teaspoon (2-4 grams) of powder a day is an ideal dose.
While spices add antioxidants to your diet and are known to be anti-inflammatory, their indiscriminate use, can exacerbate certain health conditions, and can even cause injury, soreness and irritation. Spices must be used while cooking or in healthy quantities on advise of a medical expert, for reaping benefits from them.
Nutmeg has a range of benefits in relieving pain and promoting relaxation, but this doesn't mean the spice should be overused or eaten in excess. It is important to discuss the right quantity of nutmeg, before you incorporate it into your diet. One of the most common side effects of having too much nutmeg is it can cause intoxication and can elevate anxiety and dizziness. In some cases, it can also lead to confusion, dizziness, incoherent speech, and seizures among others.
Ideal dose: 1-2 mg a day
Black pepper is a very effective spice and is considered an excellent source of manganese that can boost bone health, wound healing, and metabolism. Eating too much if it can cause digestive issues like heartburn, nausea, indigestion, and stomach upset. Black pepper stimulates the production of digestive enzymes, aiding in digestion and potentially preventing gastrointestinal issues. It can also lead to skin irritation. Black pepper can cause allergic reactions in some.
Ideal dose
While there is no recommended dose of black pepper as such, as per certain studies, one must consume it with care.

Spices are a great source of vital minerals, anti-inflammatory chemicals, and antioxidants and boasts of many health advantages. Numerous spices, including cinnamon, ginger, and turmeric, have potent anti-inflammatory qualities that lower the chance of developing chronic illnesses like arthritis and heart disease. For instance, curcumin, which is found in turmeric, is well known for its capacity to reduce inflammation and enhance brain activity. Spices that increase metabolism and stimulate digestive enzymes, such as cayenne and black pepper, can help with digestion. Since cinnamon is known to help control blood sugar levels, diabetics can benefit from its use.
Why should one consume any spice in moderation?
Consuming spices in moderation is essential because, while they offer various health benefits and improve the flavour of food, excessive intake can lead to digestive issues, such as heartburn and acid reflux, as well as overheating of the body, causing discomfort and dehydration. Overuse of spices can also trigger allergic reactions, making it important to enjoy them in balanced quantities.
Thanks to the popularity of Ayurveda, many spices are gaining popularity in the West. With their amazing micronutrients, antioxidants and anti-inflammatory properties, spices can prevent onset of many chronic diseases. However, it's essential to understand that they may also harm in excess.
In winter, certain spices can provide comfort and warmth. Turmeric, ginger, cardamom, cinnamon, cloves, star anise, cayenne are some of the nature's gifts for you to combat winter discomfort. Additionally, they also work wonders for your immunity and provide relief in case of flu and other respiratory diseases.