Here's The Best Time To Add Spices While Cooking For Optimal Flavor & Nutrition

Even the simplest recipes can be elevated with a few spices—both in terms of flavor and nutritional value. But is there an optimal time to add spices during the cooking process, and could getting it wrong diminish the effects? 

When trying to get the most flavor out of every spice, spice expert Kanchan Koya, Ph.D., recommends adding different spices, herbs, or vegetables at every step of the process. 

In traditional Indian dishes, like curry or stews, she says adding whole spices into hot oil is the first step. Aromatic spices, such as garlic, ginger, and onion come next. Finally, sprinkle in dry, powdered spices at the end. This layering method ensures a rich, nuanced, and flavorful dish every time.

When it comes to nutrition, heat can activate certain compounds but deactivate others. This is why it's important to add spices at both the beginning and the end of the cooking process, Koya explains. 

Turmeric, for example, contains a potent compound called curcumin, which has been studied for its antioxidant and anti-inflammatory properties. Unfortunately, curcumin is not always well absorbed in the body. To make these properties more bioavailable1, Koya says they need to be activated by heat and fat. In other words, adding turmeric to hot oil at the start of the cooking process is the best way to ensure optimal nutrition. 

According to one study, clove and cinnamon were able to maintain their antioxidant properties2 when heated to 365 degrees Fahrenheit. Therefore, you can add these ingredients to the beginning or middle of the cooking process, as long as the temperature is at or below 365 degrees. In the same study, nutmeg actually showed an increase in its ability to fight free radical activity when it was heated to 365 degrees. 

Knowing when to add spices in the cooking process can be complicated. Toasting spices before cooking them can release their essential oils and help optimize flavor. Adding different flavors at different stages of the cooking process is another good way to ensure an evenly balanced dish every time.