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Spicing up meals can help make food tastier for everyone, but it’s especially important for older adults. That’s because taste and smell decline with age.
“Some people make up for this loss by adding more salt to their food,” says Carolyn Ross, a professor of food science at Washington State University in Pullman. “Seasoning with herbs and spices tricks taste buds, so you don’t realize the salt’s missing.”
In a 2022 study published in the journal Food Quality and Preference, Ross had people 60 and older taste regular and lower-sodium versions of a creamy sauce. They were less likely to notice the difference in sodium when the sauce was seasoned with a chipotle-herb mix than when it was served plain.
The next time you’re cooking, consider using less salt and more herbs and spices. “At first, reduce salt by about 25 percent and taste as you go,” Ross says. Over time, you can scale back even more.
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For the best result, choose seasonings that pack a punch, such as the ones listed below. “You can’t mimic how salt hits your palate,” says Vincent Della Polla, executive chef at the Pritikin Longevity Center in Miami. “But complex, robust flavors stimulate your taste buds, so they compensate for its absence.”
Basil
This and other zesty seasonings, like ginger or black pepper, stimulate nerve receptors in the mouth that cause a zingy, tingling sensation, which distracts from the lack of salt, Ross says. For a low-sodium vinaigrette or marinade, blend fresh or dried basil with fresh parsley, a chopped shallot, and a mixture of lemon juice and apple cider vinegar.
Cayenne
The compound that gives cayenne its heat, capsaicin, activates the same neural pathways as salt. Researchers at the Monell Chemical Senses Center in Philadelphia found that for people who lost some or all of their sense of smell, capsaicin improved flavor and enhanced salt perception. Mix it with Italian seasoning and sprinkle it on dishes such as chicken or pasta for an extra kick, says Diana Guevara, a dietitian at UTHealth School of Public Health in Houston.
Chipotle
This pepper adds smokiness but can overpower a dish on its own, Della Polla says. Combine it with onion and garlic powders and cumin for a Southwestern blend that works in chili, tacos and stews. Add them at the start of cooking to unlock their flavor, he says.
Roasted garlic
“Roasted garlic granules — found in the spice aisle — have a much more intense flavor than garlic powder,” Della Polla says. If you like the taste of garlic, swap this for table salt and add a dash whenever your meal needs more flavor. You can also stir it into Greek yogurt or sour cream to make a sauce or spread for veggies and sandwiches.
Lemon-herb blend
Like salt, lemon brings out the flavors in a dish. You can pick up a premade lemon-herb mixture, but check that there’s no sodium in the blend, Della Polla says. Or make your own with lemon zest, onion and garlic powders, dill, paprika, coriander, oregano, and parsley. Sprinkle it on fish, poultry and veggies.
Health benefits of spices
Besides helping you cut salt, herbs and spices can have other pluses:
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They make low-fat meals more satisfying. According to 2014 research in the journal Appetite, people ranked a low-fat version of a meatloaf, veggie and pasta dinner as less tasty than the full-fat one. But when herbs and spices were added, they ranked the low-fat seasoned meatloaf just as delicious. Spices and herbs also ramped up the taste of the low-fat veggies and pasta.
They control inflammation. “Fresh herbs, such as parsley, cilantro, basil and mint, are high in antioxidants, which can help lower inflammation in the body,” says Diana Guevara, a dietitian. Think of them as leafy greens and use a handful in salads.
They can sub for sugar. Cinnamon, nutmeg, allspice and vanilla have naturally sweet flavors. A 2018 Journal of Food Science study found that people enjoyed an apple crisp made with cinnamon and two-thirds of the sugar as much as they enjoyed a full-sugar crisp without cinnamon. Try these spices in baked goods, smoothies, oatmeal and yogurt.
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