Spices, with their colors and textures and aromas, can be confusing. There's so many of them. And all their nuances can be intimidating—so much so that we miss out on their potential. When we dig deeper and take a closer look, we unearth a well of inspiration.

As my cooking has evolved to cater to my dietary restrictions and wellness inclinations, so has my wisdom for ways to add color, dimension, and brightness to my dishes. Because of spices, I've never felt like my diet is limited but rather a form of expression and adventure. Spices unlock the potential in any food, and they can provide incredible health benefits. They become tools in your toolbox. As nutritionist Margaret Floyd-Barry told me, "There is an intelligence in traditional cuisine that we are still only beginning to understand." That is why I put together this guide. I wanted to corral my tips and research with the advice of experts—nutritionist Maraget Floyd-Barry, personal chef Amanda Ramirez, and Diaspora Co. founder Sana Javeri Kadri—to offer a resource on spice storage, usage, and sourcing.

This is by no means an exhaustive list, but rather a selective look at some of the most widely used spices, including my favorites. There’s an enigmatic quality to each of them. If you think about it, spices take up very little real estate in a dish, but they can transform how it smells, looks, tastes, and even feels. As Daniel Patterson and Mandy Aftel write in there book, The Art of Flavor, “We rarely plan a dish around them, partly because—unlike say, the beautiful pile of greens at the farmers’ market, or sublimely fresh swordfish that call to you at the fishmonger’s—these ingredients don’t tend to nominate themselves for star billing.”

Perhaps you're intimidated by spices and don't know where to begin. Or if you're like me, you absolutely love them but are always searching for inspiration on how to best use them. Or maybe you reach for Hungarian paprika as often as you do for salt. Wherever you fall, chances are you've had questions. I hope this guide offers you some answers.

Spice Facts

Firstly, what exactly is a spice? It's a good question, as spices often get confused for herbs and other flavorings. By definition, a spice is either the root, fruit, bark, or seeds of a plant that is then dried and sometimes crushed or powdered. Spices are different from herbs, which are the flowers, leaves, or stems of plants, used either fresh or dried.

Storage Rules

More than just convenience, properly storing spices is essential for maintaining their flavor and integrity. It also ensures that you're not ruining a fresh dish with a sprinkling of something that's old and stale. "The last thing you want is for your fancy cut of birthday steak to one day be rubbed in four year old spices," says Sana Javeri Kadri, founder of Diaspora Co., a small organic spice company focused on emboldening farmers and sustainable practices. As spices age, their flavors diminish, as do their health benefits, so it's important to follow these rules.

#1 Label it: Unless the spice has a harvest date, mill date, or best-by date, write the date you purchased them on the jar before you add it to your pantry. (Diaspora is one of the few spice companies that include all three dates on its jars, says Kadri.) Make this a habit. Amanda Ramirez uses a sharpie or tapes a small piece of bright paper, like a post-it, so the date is visible. Ground spices generally last for six month to a year.

#2 Keep away from light, heat, and moisture: The optimal place to store spice is cool, dry, and dark. This means: not above the stove. As convenient as it is, heat and moisture will ruin the spices' integrity. It's also important to keep them away from the refrigerator or freezer. "Like coffee, spices being stored in the freezer is a terrible, terrible myth," says Kadri.

#3 Think small(er): Aim to buy spice in smaller quantities rather than bulk. This ensures the spices are "fresher, tastier, more potent" and it keeps you from hoarding spices for years, says Kadri.

Other Essential Rules

Don't relegate buying spices to an afterthought. Get involved, ask questions, and have fun with it. Research your city for a local spice market or purveyor—and then ask them about sourcing, harvest dates, even heavy metal testing. "It's your right as the consumer to know, and your requests will only propel the industry forward in terms of quality," says Kadri. "We've had a lousy spice industry selling us lousy spices for over 150 years, and it's time for that to change."

#1 Aim for organic: I also look for non-irradiated spices with no added fillers or other additives. Ramirez likes Spicely Organics, which states on its label: no artificial coloring, no gluten, no MSG, no soy, no preservatives, no wheat, no eggs, no sugar, no irradiation.

#2 Ask about direct trade and equitable sourcing practices. The fair trade stamp on a spice jar means that a farmer is being paid 15 percent above the commodity price, says Kadri, who pays up to ten-times the commodity price for the spices she sells through Diaspora. This is often the true price needed for a farmer "entrenched in this unjust system" to actually make any money, she says. So ask questions and do your digging. "Organic labelling came from customer outcry, so too can the call for transparent, equitable global farm-to-table supply chains."

#3 Think fresh—and whole. Most spices come pre-ground or powdered, but that's not to say you have to buy them this way. Kadri, Ramirez, and nutritionist Maraget Floyd-Barry encourage buying spices in their whole form. This way, when they're freshly crushed immediately before hitting the foods, the peak flavor is absorbed. "Buy a pepper mill and switch to the simple bliss of freshly ground pepper for the rest of your days," says Kadri.

#4 Get creative. Floyd-Barry recommends heating freshly ground spices in a dry pan, which will both “enhance the nutritional benefit and bring out the flavor.”

#5 Give spices the sniff test: If you know that a spice is old and you’re going to throw it out, it's still worth smelling it, says Ramirez. This will allow you to know what, say, stale cinnamon smells like compared to fresh cinnamon. If you have old, stale spices to use up, Kadri recommends adding some to a bone or vegetable broth.

The Spices

This list by no means covers all the spices found in the world. It does, however, include the essentials—and my favorites. Having an understanding of these will open up your culinary world.

Allspice
What it is: Also called pimento berry, allspice comes from the berries of the tropical evergreen tree, pimenta dioica, which is native to central America and the West Indies.
Flavor notes: warm, sweet, pungent
The name allspice speaks to its combined flavors of cinnamon, nutmeg, and clove. It lends a warm earthiness to dishes, including baked goods, soups, and beef and lamb dishes. It is a star ingredient in various Caribbean cuisines, including Jamaiccan jerk dishes.

Cardamom
What it is: Cardamom comes from the seeds of elettaria cardamomum, a plant in the ginger family that is native to India.
Flavor notes: herbal, warm, slightly minty, and citrusy with a unique spiciness
Cardamom is difficult to describe, especially when considering both the black and green varieties. Black cardamom has a noticeable smoky quality, making it more appropriate for savory dishes like braised meats and stews, while green cardamom is more delicate, adding bright flavor to desserts and drinks. (It’s an essential ingredient in masala chai mixes.)

Cayenne Pepper
What it is: This small-fruited nightshade is a type of capsicum annuum. It’s said to have come from the Cayenne region of French Guinea, although it’s now grown in most tropical and sub-tropical regions.
Flavor notes: bright and piquant
Cayenne pepper not only brings nice heat to a recipe, it also subtly enhances other flavors, which has added to its popularity and versatility. Steamier than, say, a jalapeño, ground cayenne peppers are commonly found in Cajun, Creole, and Caribbean cooking. They also add a nice depth of flavor to chilis and fried fish. The health benefits of the capsaicin, the active compound found in cayenne, is another reason I reach for this spice.

Cinnamon
What it is: Cinnamon comes from the bark of the cinnamomum verum, an evergreen tree native to Sri Lanka.
Flavor notes: warm and sweet
I love cinnamon. Mixed with eggs, it is the start of French toast and it can give grain-free baking that French-toasty flavor. Cinnamon can take a fried banana to a decadent level for dessert. It can add a richness and another layer to a spicy dish. Also, it's known to curb your appetite and have a positive effect on blood glucose levels. I add it to my daughter's oatmeal and porridge. I used to grind my own cinnamon in batches and only used freshly ground, but I use it so much that it became too labor intensive. Now I buy both ground and whole cinnamon sticks for various uses. I love to put a whole stick in a hot beverage like coffee or tea and use it as both a stir stick and beautiful garnish. 

Cloves
What it is: Cloves come from syzygium armoaticum, a tree native to Indonesia that grows aromatic flowering buds, which are then dried and used as a spice. Eugenol is the dominant molecule in cloves responsible for their intense spiciness.
Flavor notes: pungent and sweet with a notable peppery spice
Cloves aren’t for the faint of palate—people tend to either love the distinctive flavor or prefer to steer clear all together. I use cloves with a light touch, adding sparingly to baking recipes and warm drinks that call for that cozy “autumnal” quality.

Coriander
What it is: The seeds of coriandrum sativum plant, a warm-weather annual herb. (The leaves of the coriandrum sativum plant are harvested as cilantro.)
Flavor notes: earthy and slightly floral and lemony
A staple in Ayurvedic teas and dishes, coriander is a revered spice around the world. It's excellent in curries, dry rubs for meats, and for pickling.

Cumin
What it is: Cuminum cyminum are the seeds from the parsley plant.
Flavor notes: nutty and earthy
I've developed a crush on cumin over the last couple years. I like strong flavors and cumin does that for many different cuisines, including, Mexican, Indian, and—one of my favorite flavor profiles—North African. (You can also add to Middle Eastern, Indian, and Chinese dishes.) I use cumin in soups and to season meat like ground beef for tacos. Ground cumin is easiest, but like all spices it will lose its intensity faster once ground. I do keep whole cumin on hand for different uses. For a more intense flavor, you can toast whole cumin seeds and then grind them, or just put the whole seed in your cooking oil at the start of the dish to infuse the oil.

Fennel
What it is: Fennel is derived from the flowering plant, foeniculum vulgare. The seeds of the plant are used as a spice, while the leaves are harvested and used as herbs.
Flavor notes: mildly sweet, licorice-y
People often shy from fennel in fear that it's too licorice-y. But when used fresh or toasted in soups, or as a rub on meats, with a hint of salt, it can be a game-changer.

Ginger
What it is: It is an herbaceous, flowering perennial from the Zingiberaceae family (along with cardamon, and turmeric). Ginger is thought to be one of the earliest spices exported from southeast Asia. It can be used as a spice, flavoring, food, or medicine.
Flavor notes: bright, lemony, warming
The taste of ginger is unmistakable: Its warm zing embodies the essence of various Asian cuisines, including Chinese and Thai. Revered for its health properties, the spice has gained popularity across the globe, wending its way throughout Asia and eventually into Western cuisine. I like to use ginger in carrot soup and in golden milk for its tangy quality and aid of digestion.

Nutmeg
What it is: Sourced from the tropical evergreen tree, myristica fagrans, nutmeg comes from the covering—the arils—of the plant’s seeds. The myristica fagrans is native to Indonesia.
Flavor notes: warm, sweet, slightly nutty
Similar to cinnamon, nutmeg takes everything up a notch. It can turn something into dessert or reminiscent of the American holidays, Thanksgiving and Christmas. I add it to soups and anything with pumpkin, especially baked goods like these pumpkin biscuits from Chef James Barry. 

Paprika
What it is: Paprika comes from the pods of the annual shrub capsicum annuum, a bright red plant from the nightshade family.
Flavor notes: warm, slightly sweet, occasional hint of spiciness or smokiness
I learned about the flavor of paprika through my mother's deviled eggs. I never knew the value this spice added until I made my own and realized the eggs were a little flat without the spice’s brightness. Now I add paprika to many savory dishes. My husband loves smoky paprika in his marinades and barbecues. I don't love the flavor of smoke, so I usually stick to plain or a Spanish or Hungarian variety. It's best added at the end so the flavor intensity isn't diminished. 

Pepper
What it is: The widely known spicy peppercorn pods come from the piper nigrum plant, a climbing vine native to westerna India. The various varieties of pepper come from the same plant.
Flavor notes: spicy, warm, zesty
Pepper warrants its own guide. There are so many varieties of green, pink, black, and green peppercorns, all of which add their own unique zest and heat to a dish. I used pepper as a finishing on nearly everything. To me, black pepper is the final layer in chicken salad. Also, green pepper is a great addition to mild dishes and fish. It can even add an unexpected zing to a melon and caprese salad, and even to ice cream. Whatever your preference, always aim for whole peppercorns to get the full flavor.

Saffron
What it is: Saffron comes from the tiny stems (or stigmas) of crocus sativus, a flowering plant in the Iris family. The delicate flowers produce, on average, three stigmas per flower, making cultivating saffron a laborious feat.
Flavor notes: fragrant, sweet, luxurious
Saffron is legendary for its rich red stigmas and the vibrant yellow color they impart when ground and added to various foods. Known as one of the most precious spices in the world, saffron is an expensive spice, but only a small pinch (a few stems) is needed to elevate savory recipes like soups, stews, and rice dishes.

Sumac
What it is: A bright red powder, sumac comes from the rhus coriaria, a deciduous shrub native to the Middle East. The shrub’s berries are dried and then ground.
Flavor notes: tangy, sour, slightly lemony
I love sumac for its tangy and sour notes. Surprisingly versatile, it makes for a great condiment and works well added to sweet fruit sorbets and even lemonade.

Turmeric
What it is: A widely known spice, turmeric comes from the root of the cucuma longa plant, a ginger-family plant native to Indonesia and India.
Flavor notes: earthy, slightly bitter and peppery
Turmeric has become the hot spice as of late as more and more people are drawn to its health properties. (Studies show curcumin, one of the main compounds in turmeric, to have anti-inflammatory benefits.) Its gorgeous marigold color adds character and depth to any dishes, though it is primarily known for its wide use in Indian curries. Turmeric is excellent added to soups and marinades. Slightly bitter, it marries well with nut milks to make a healthy latte alternative.

Vanilla bean
What it is: Vanilla is extracted from the pods of various climbing orchidaceae (orchids). There are several types of this plant, including vanilla planifolia from Mexico and vanilla tahitensis from Tahiti.
Flavor notes: warm and sweet
Another regular in my kitchen. I keep both whole vanilla bean pods and vanilla extract on hand and use them for different things. When buying whole pods, make sure they are airtight. They’re best fresh, but if they become dried-out you can reconstitute them by soaking in water. I prefer the intense flavor of these for things where vanilla is the star, such as my nut milk and ice cream. When making something in bulk or if the intensity doesn't make that much of a difference, I use the extract. 

Sources:
The Art of Flavor by Daniel Patterson and Mandy Aftel
Encyclopedia Brittanica
Missouri Botanical Garden