5 Herbs to Grow This Spring (and the Surprising Health Benefits They Offer)

It’s spring, and spring makes me think gardens, and what’s easier than an herb garden? Ok, a lot of things are easier than an herb garden, I really am not great with plants, but I keep trying. Growing your own herbs is one of the most satisfying thing (hobby?) you can start this spring. Whether you have a backyard, a balcony, or just a sunny windowsill, you can cultivate these fresh, flavorful herbs at home. Bonus? They come with some impressive health perks too. So if you’re wondering which ones you should plant, I’ve got you.

Here are five of my favorite herbs to grow and how they can support your wellness:

1. Basil

Flavor profile: Sweet, slightly peppery
Health benefits:

Good source of Vitamin K
Rich in antioxidants, including flavonoids and beta-carotene
Contains anti-inflammatory compounds like eugenol
May help regulate blood sugar levels
Supports immune health with antibacterial properties

How to use it: Toss fresh basil into salads, blend into homemade pesto, or sprinkle it over roasted veggies, make a caprese salad- tomato, mozzarella, and basil with some balsamic glaze- delish!

2. Parsley

Flavor profile: Clean, bright, slightly bitter
Health benefits:

High in vitamins A, C, and K
Contain anti-inflammatory properties
May help reduce your risk for kidney stones
Contains apigenin, a compound linked to cancer-fighting properties

How to use it: Add to grain bowls, soups, or tabbouleh—or blend into a green sauce for grilled proteins. Add it to marinades to flavor your chicken, fish, or steak for grilling!

3. Mint

Flavor profile: Cool, sweet, refreshing
Health benefits:

8% of your RDA for iron (in 2 tbsp)
Aids digestion and can help ease an upset stomach
May relieve symptoms of irritable bowel syndrome (IBS) but it’s not helpful when it comes to GERD
Helps with bad breath (naturally:)

How to use it: Stir into water or iced tea, chop into fruit salads or regular salads, mix into yogurt with berries. It makes a great addition to some desserts as well!

4. Oregano

Flavor profile: Spicy, peppery, earthy
Health benefits:

Good source of vitamin K
Antioxidant rich which may aid in cancer prevention
Contains carvacrol and thymol- 2 compounds that can help with viral infections

How to use it: Obviously pizza and pasta, but try adding it to soups, stews, or even in pasta salad. It makes a great pesto too!

5. Rosemary

Flavor profile: Piney, woodsy, a little sharp
Health benefits:

May improve memory and focus due to its aroma and antioxidant content
Contains anti-inflammatory compounds
Limited research suggests it might help boost your mood

How to use it: Infuse in olive oil, roast with potatoes, or steep in hot water for a fragrant tea.

These herbs are not just garnishes—they’re functional foods that support your health in small, meaningful ways. Plus, they’re delicious and versatile. By growing them yourself, you’re also reducing food waste, saving money, and connecting with your meals in a more mindful way. Start with one or two, experiment in the kitchen, and let nature do the rest. Any herbs I missed that you like to grow? Let us know!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.