Common kitchen staples could transform your health in unexpected ways, studies show

How to make 'healthy' pumpkin spice cold brew Influencer Hunter Stoler shows 'Fox & Friends' hosts how to make healthy alternatives to their fall favorites. From a pinch of cumin to rosemary and sage, certain ingredients are getting attention from researchers and doctors for more than just their flavor. This year, new studies and expert opinion have put five stand-out spices and foods in the wellness spotlight: chili peppers, black cumin, saffron, rosemary and sage, and kimchi. Here's how each one could support better health. SITTING ALL DAY? NEW STUDY SAYS CERTAIN FOODS MAY PROTECT YOUR HEART FROM DAMAGE Read on. 1. Capsaicin: heat with heart potential Chili peppers and capsaicin-rich foods are linked to everything from a healthier gut to a longer life. Capsaicin can reshape the microbiome by boosting beneficial bacteria while diminishing harmful bacteria, said California-based food scientist Bryan Quoc Le, Ph.D. The shift, he noted, "results in a greater release of an amino acid called tryptophan, which these beneficial bacteria produce." Experts told Fox News Digital how capsaicin-rich foods can improve overall health. (iStock) Because tryptophan is an important precursor to neurotransmitters involved in mood, sleep and digestion, the benefits of spice may extend well beyond taste. ANCIENT SPICY FOOD MAY BOOST HEART HEALTH, BUT DOCTOR WARNS OF SALTY DOWNSIDE Capsaicin can deliver "serious benefits" at very low daily doses - about 0.01%, Le said, adding that a good-quality hot sauce should enhance flavor as well as heat. For newcomers, he recommends starting with milder options like pepperoncinis, which offer "bold flavor" without overwhelming spice, before moving on to poblanos, serranos and jalapeños. 2. Black cumin: tiny seeds, big metabolic promise Black cumin (Nigella sativa), or black seed, is moving from traditional kitchens into the metabolic health conversation. In a recent human trial, participants who consumed 5 grams of black cumin seed powder daily for eight weeks saw a drop in "triglycerides, LDL ('bad') cholesterol and total cholesterol , as well as an increase in HDL ('good') cholesterol." Black cumin seeds could help improve metabolism, according to a study. (iStock) In a recent human trial, participants who consumed 5 grams of black cumin seed powder daily for eight weeks experienced reductions in triglycerides, LDL ("bad") cholesterol and total cholesterol, along with increases in HDL ("good") cholesterol. Researchers concluded that black cumin demonstrated "anti-adipogenic and lipid-lowering effects" - suggesting it may help improve lipid metabolism. YOU MAY BE EATING KALE ALL WRONG AND MISSING OUT ON KEY NUTRIENTS, RESEARCHERS WARN Still, experts urge caution. Nebraska-based dietitian Theresa Link said cholesterol is just one part of the cardiovascular health picture, and the studies so far have been short-term. "Black cumin seed alone isn't a magic bullet for preventing obesity," Link said, adding that it may play a supportive role when paired with a healthy lifestyle. 3. Saffron: golden mood booster Saffron, long prized in Middle Eastern cooking, could be a natural mood booster. "I love saffron so much," California-based psychiatrist Daniel Amen told Fox News Digital. Saffron is...

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