Cinnamon Cinnamon is effective to lower sugar levels in your blood, and studies have shown it helps aid in the prevention of diabetes. This spice is also high in antioxidants. A quick tip: sprinkle cinnamon on fruits and whole grains instead of sugar. Chiles Chiles of all varieties, like chipotles, are high in minerals and antioxidants. Capsaicin, the active compound in chili peppers, is also known for its many health benefits. Studies have suggested that capsaicin can help reduce inflammation and provide natural pain relief.