Find Your Match

Face it: A great foundation is a must for flawless-looking skin, but it’s tricky to get it right. Only 15 percent of women choose the correct shade if the appropriate tools aren’t provided, says Sarah Vickery, PhD, CoverGirl’s principal scientist. And color is just one piece of the puzzle. From tinted moisturizers to loose powders, there are countless formulas and finishes and different techniques for applying them. We’ve got you covered with this simple three-step guide to finding your perfect match and putting it on like a pro.

Step 1: Find Your Formula

Take this short quiz to determine the product that best suits you.

How would you describe your skin?
A. Oily/combination
B. Dry
C. Normal
D. Sensitive

What’s your biggest foundation gripe?
A. It disappears by noon.
B. It looks flaky and dull.
C. It feels heavy.
D. It irritates my skin.

What are you trying to hide?
A. Large pores and/or acne
B. Fine lines and/or brown spots
C. Nothing; I just want to blend minor imperfections.
D. Redness

The look you crave is
A. matte
B. dewy
C. natural
D. even

Your Foundation Results

If you scored…

Mostly A’s/Zap oil When a foundation that contains oil comes into contact with oily skin, things get slick, causing your makeup to break down and slide off. Choose an oil-free liquid with lightweight silicone, which helps pigments adhere but won’t clog pores, says Troy Surratt, a makeup artist in New York City. We like Neutrogena Shine Control Makeup Broad Spectrum SPF 20 ($14, drugstores). On the go, pick a travel-friendly pressed powder with silica, the solid equivalent of silicone. Try Revlon Age Defying with DNA Advantage Powder ($14, drugstores).

Mostly B’s/Go creamy Boost hydration with a rich anti-aging formula that contains moisturizing ingredients, like glycerin, says Brett Freedman, a makeup artist in Los Angeles. Our pick: Shiseido Makeup Radiant Lifting Foundation SPF 17 ($45, shiseido.com). A BB cream, such as Origins A Perfect World BB SPF 15 ($35, origins.com), is also a good choice: It packs emollients, anti-agers, antioxidants, and sunscreen in one tube.

Mostly C’s/Lighten up Lucky you! You’re blessed with low-maintenance skin and can wear any foundation, says Charlotte Willer, a makeup artist for Maybelline New York in New York City. For a believable finish, go for sheer liquids with light-reflecting particles, like L’Oréal Paris True Match Lumi Healthy Luminous Makeup ($13, drugstores). Or opt for a tinted moisturizer that has just enough pigment to even out your skin without being noticeable. We love NARS Pure Radiant Tinted Moisturizer SPF 30/PA+++ ($42, nordstrom.com).

Mostly D’s/Correct and cover If you’re the sensitive type, mineral makeup is for you. Most, like Korres Wild Rose Mineral Foundation ($28, sephora.com), contain skin soothers, such as zinc, and are free of potential irritants, like fragrance and preservatives. Highly pigmented mineral formulas cover broken capillaries, redness, and discoloration. If you find loose powder too messy, look for a pressed version, such as Physicians Formula Talc-Free Mineral Airbrushing Pressed Powder SPF 30 ($14, drugstores).

Step 2: Choosing Your Shade

Tips for the Department Store

Being able to try before you buy at a department or specialty store is a huge bonus, but you can still snag the wrong shade unless you do the following:

Ask for help. Get color-matched by a trained makeup artist — and score some free samples while you’re at it.

Test the right spot. Swipe shades along your jawline to take into account the color of your neck, which is often paler than your face. The right hue should disappear into your skin.

See the (natural) light. Harsh overhead lighting can cast unflattering shadows. Stand near a window or head outside to check your color, says Emily Kate Warren, a makeup artist in Los Angeles. Or visit the Estée Lauder Beautiful Skin Studios (esteelauder.com/locator for locations), which use Philips Lighting technology to mimic day, evening, and office lighting.

Tips for Shopping at the Drugstore

Thanks to high-tech displays and extensive shade ranges, it’s easier than ever to meet your match at the drugstore. A few helpful hints:

Do your homework. L’Oréal Paris, CoverGirl, and Revlon have complexion-matching applications on their websites, Warren says. Log on to answer questions about your skin and receive product and color suggestions to use as starting points.

When in doubt, go darker. If you blend the color well, you’ll look tan. But wearing a too-light shade will always make you appear chalky and overly made up, Willer says.

If at first you don’t succeed, get a refund. “Many drugstores, like CVS and Rite Aid, allow you to return makeup, even if it has been opened,” Warren says.

Step 3: Apply It Like a Pro

Different formulas require different application strategies. Eliminate guesswork by opting for products “with a built-in brush or sponge tip,” Surratt suggests. Or consult our cheat sheet:

Tinted moisturizers and BB creams: Rub them onto skin with your fingers.

Liquids, mousses, and creams: Brushes are best: Choose a flat-topped style that has synthetic bristles. “Unlike natural bristles, synthetics won’t absorb the makeup, so it transfers better onto skin,” Surratt explains. Buff in a circular motion from the center of your face, blending outward.

Powders: To keep it light, use a fluffy brush to sweep powder up and down the T-zone, Surratt says. Leave cheeks bare for a bit of glow. For more coverage, pick a brush with dense bristles, like a kabuki, and swirl all over.

Sticks: Swipe foundation straight from the tube onto problem spots and buff with a makeup sponge.

Keep Cool with Melt-Proof Makeup

The biggest color trend this summer: sheer shades. “Bright translucent eye shadows instantly perk up your face and are easier to maintain in the heat than a rich lipstick or vibrant blush,” says Dick Page, Shiseido artistic director. Go for the bold with lilac eye shadow or cobalt-blue eye­liner. Blend it with a small damp brush to diffuse the pigment and give it staying power.

Makeup Products for Summer

Rimmel London Glam’Eyes Quad Palette in State of Grace ($6, drugstores). NYC New York Color Mono Eyeshadow in Manhattan Gaze ($3, drugstores). Elizabeth Arden Smoky Eyes Powder Pencil in Blue Sky ($16, department stores). Lancome Color Design Eye Brightening All-in-One 5 Shadow & Liner Palette in Amethyst Glam ($48, department stores).

Flaunt Your Fun Nails

Color-saturated fingertips and toenails look great against your faux glow. For a streak-free application, paint on two light coats of polish. “Thin layers dry faster, so they’re less likely to smudge,” says Jan Arnold, cofounder of CND, a nail-product company. The hottest colors of the season: tangerine for your fingers and teal for your toes. Both are flattering on all skin tones.

Bright Nail Polish Shades

Sally Hansen Complete Salon Manicure Nail Polish in Fairy Teal ($8, drugstores). OPI Turquoise Shatter ($9, Ulta stores). Essie Nail Polish in Braziliant ($8, drugstores). Revlon Top Speed Fast Dry Nail Enamel in Chili ($6, drugstores).

Make a Splash with Sexy Hair

Summer is the time to embrace your natural texture, so send your blow-dryer on sabbatical. For a laid-back style that still looks smooth, apply an antifrizz cream to damp hair. Comb it through with your fingers, then air-dry strands for a not-too-perfect finish. “You’ll have flyaway-free hair that holds up on even the most humid days,” says Sarah Potempa, a celebrity stylist for Aussie.

Frizz-Fighting Hair Products

Pantene Restore Beautiful Lengths Smoothing Balm ($5, drugstores). L’Oreal Paris EverSleek Frizz Taming Creme Serum ($9, drugstores). Organix Renewing Moroccan Argan Oil Penetrating Oil ($8, drugstores). Fekkai Smooth Sailing Anti-Frizz Cream ($24, Nordstrom stores).

Show Off Your Shimmering Skin

Go too heavy with the bronzer and you can end up looking orange. To get a golden luminosity, dilute your self-tanner by mixing it with an equal amount of body lotion and apply it every few days, says Linda Hay, a makeup artist for Victoria’s Secret. And remember, before you head outdoors, put on a nongreasy sunscreen, such as Banana Boat SPF 110 Sport Performance UltraMist Continuous Clear Spray ($11, drugstores).

Golden Beauty Products

Dior Nude Healthy Glow Powder in Sunset ($46, dior.com). Estee Lauder Bronze Goddess ShadowStick Duo in Gold Bronze ($20, department stores). Sephora Collection Sun Disk in Aruba ($22, Sephora stores). Australian Gold Instant Bronzer SPF 30 Continuous Spray ($10, drugstores).

Tips to Pack Wisely

Choose your travel companions wisely.

Save space in your luggage by leaving body wash and moisturizers at home. Whatever you find in your hotel room — or Mom’s bathroom — will probably do the trick. That is, unless you have a fave product that seriously multitasks: “My must-have is Neutrogena Body Oil [$10, drugstores],” says celebrity makeup artist Amy Oresman. “It serves as my daily hydrator, my skin soother after too much sun, my shaving cream stand-in, and my frizz-and-flyaway tamer.” As for shampoo, BYO only if you have damaged and/or color-treated hair, says Rita Hazan, a celebrity colorist and salon owner in New York City. “The hotel kind can be drying and color stripping.” What you should bring: your own conditioner, a mild liquid facial cleanser, and a sunscreen with an SPF of at least 30. “I also pack cortisone cream in case of inflammation, Aquaphor for severe dryness or cuts, and acne cream because the stress of traveling can trigger a breakout,” says Diane Berson, MD, a dermatologist in New York City.

Downsize dramatically.

You know not to lug full-size products along; travel-friendly containers that meet the TSA’s 3.4-ounce regulation can ride in your carry-on bag. One thing to keep in mind if you’re filling your own bottles: “Leave a bit of room at the top, so the container will be less likely to explode with changing air pressure on the plane,” Berson says. Or make it easy on yourself and “collect beauty-counter samples to take on trips,” says Melanie Brandman, the founder of TheTravelCurator.com. “These can be used on the road, then thrown out.”

Avoid baggage-claim calamity.

Dodge spillage inside your suitcase by putting a piece of tape around the seal of your travel containers, Hazan says. Then place them in two ziplock bags, with the closures on opposite sides. Push the air out before you seal, because changing pressure in the plane can make ziplocks explode. Next, nestle the bagged bottles inside easy-to-wash jeans or T-shirts, suggests Julie Morgenstern, a professional organizer in New York City. “If something does spill, the cotton will absorb it.” Finally, lay your bagged liquids flat, says Jenny Cho, a Suave Professionals celebrity stylist. “Otherwise the bottles can crack.”

How to Look Great While Traveling

Prevent a breakup.

If you’ve ever found bronzer crumbles all over your vacation wardrobe — or a sticky sea of fragrance at the bottom of your suitcase — you know that powders and perfumes need special care. “To keep your powders from shattering in transit, all you need is a flat, round cotton pad,” Oresman says. “Lay it directly on top of the bronzer, blush, or shadow, and close the compact.” Her tip for traveling with your perfume? “Stick your double-ziplocked fragrance inside a long sock, then roll the sock around it for cushioning,” she says. “Put the sock inside a shoe to buffer it against bumps,” Morgenstern advises.

Treat as you travel.

Makeup and desert-dry airplane air don’t mix: Chances are, your skin will look flaky when you land. Instead, take advantage of the downtime — and the fact that the other passengers are total strangers anyway — to treat your skin. Brandman swears by a liberal coating of Caudalie Beauty Elixir ($48, sephora.com) “to brighten and prevent dullness.” While you’re at it, apply a lip balm, Berson says. The goal is to create a serious moisture barrier between your skin and the cabin air.

Revive on arrival.

Your hair can feel superparched after a flight, Hazan says. “Pack a free sample of a moisturizing hair mask; when you reach your destination, apply it, put on a shower cap, and sleep with it on overnight,” she recommends. “Shampoo and condition in the morning, and your hair will look shiny and healthy again.” If your face needs some extra TLC, put your lotion in the minibar fridge. The cooling effect will refresh you from jet lag as the product hydrates your skin. A good choice: Yes to Cucumbers Daily Calming Moisturizer SPF 30 ($15, yestocarrots.com).

Travel-Friendly Products

Save space and still look great with these clever and compact skin, makeup, and hair essentials.

The Sonia Kashuk Brush Couture Four-Piece Brush Set ($13, target.com) offers the precision of regular-size brushes and fits easily in your makeup bag.

Double Duty

One side of the Mark Double Do Shape and Gloss Kit ($18, meetmark.com) contains a solid gloss that gives hair a sheen; the other holds a defining wax.

Take It Off

Whisk away stubborn waterproof mascara and long-wearing lip stains with Almay Oil-Free Eye Makeup Remover Pads ($6, drugstores).

Power Up

The Revlon Ionic Styler Dryer ($18, drugstores) weighs slightly more than one pound but delivers 1,875 watts of power to dry hair fast.

Beauty Balm

Smooth tangerine-scented Jurlique Love Balm ($7, jurlique.com) on parched lips, cuticles, elbows, and heels for instant relief.

Perk Up

Caffeine, algae, and pea peptides are packed into the pinkie-size H2O Plus Eye Oasis Instant Hydrating Stick ($26, h2oplus.com) to depuff sleep-deprived eyes.

Stay Fresh

La Fresh Travel Lite Antiperspirant Wipes ($3 for eight, lafreshgroup.com) provide serious — and clear — protection.

All-in-One Kit

Jemma Kidd On Location Kit in Dare to Bare ($23, target.com) houses eye and lip primer, three neutral shadows, peachy lip and cheek cream, and highlighter

Travel-Ready Scents

Wherever you go, the warm and spicy blend in Lucy B Cosmetics Roll-On in Royal Egyptian Amber and Honeysuckle perfume oil ($24, lucybcosmetics.com) will lend your trip an exotic feel.

Water with Lemon

A lot of people skip sipping on water when they are bloated, when in reality they should be doing the opposite. “People tend to think that when they’re holding on to water they should cut back drinking it, but that’s not the case,” says David Grotto, RD, a FITNESS advisory board member and author of 101 Foods That Could Save Your Life and The Best Things You Can Eat. Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate. If you’re having a bloating problem, that’s the time you want to push fluids, not restrict them, says Grotto. Since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body. Just make sure you drink from the glass and not through a straw, so you don’t take in any extra air.

Celery

Over the years this green crunchy stalk has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention. “Celery has a high water content with a detoxing system, which can help to purge your body of toxins,” says Grotto. Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley, and any other kind of leafy greens. When it comes to eating vegetables in general, lean toward cooked over raw. “The fiber structure is broken down once they’re cooked, making them easier to digest,” says Grotto. “Even if the raw vegetables have a high water content, it can result in more bloating for some people.”

Watermelon

All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand. That’s probably because it consists of 92 percent water. According to Grotto, it also has a natural diuretic property and is a great source of potassium. “The balance between sodium and potassium is important when it comes to controlling bloat,” he says. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix. (A word of caution: You may need to use the restroom more than usual when sipping on this.)

Rosemary and Turmeric

Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. But it also treats intestinal gas and helps digestion, says Jackie Newgent, RD, culinary nutritionist, FITNESS advisory board member, and chef. She suggests steeping it in your tea or combining it with celery or parsley to make your own cooking broth. Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish or to flavor your favorite foods.

Beans and Lentils

The majority of Grotto’s patients with bloated bellies are taking in too much sodium and not enough potassium and fiber. “Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat,” he says. Lentils, with their high amount of fiber, are a good choice for aiding with digestion. Potassium-rich foods include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Newgent adds that beans are naturally high in both estrogen and protein and can relieve period-induced bloat.

Yogurt

Since a lot of people are sensitive to lactose, it’s better to opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it. “Yogurt is already pre-digested and the milk sugar is broken down, where as in milk it’s not, which can create gas and bloating,” says Newgent. The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon for an ultimate bloat-busting snack!

Tips to Ban Bloat for Good

To keep your belly flat all day, Grotto and Newgent say to keep these guidelines in mind:

• Keep your sodium intake to a minimum and opt for fresh food over processed. For example, fresh turkey breast will have less sodium than processed, packaged turkey.
• Limit your alcohol intake. When you drink too much you can get dehydrated, which will result in your body pulling in fluid.
• For bloat as a result of constipation, focus on foods that hold water, like wheat bran or all-bran cereal.
• Your lifestyle can affect bloating, so make sure you get enough sleep and get in at least 30 minutes of physical activity each day to keep fluid moving in your body. If you travel often and sit on a plane or just sit at your desk all day, make sure to move your legs or take a lap around the office every hour.
• If your bloating is becoming a chronic problem, consult a physician.

Get Radiant Skin

If you have normal to dry skin, use a makeup sponge to blend liquid highlighter over your cheekbones and eyelids, down the center of your nose, at the corners of your eyes, and on the cupid’s bow above your lips, suggests Jackie Gomez, the celebrity makeup artist in New York City who created these looks. Dust a highlighting powder over these areas to set. Use only a powder formula if you have an oily complexion.

Your Tool Kit 1. MAC Cosmetics Extra Dimension SkinFinish in Superb ($28, maccosmetics.com) 2. Tarte Maracuja Blush & Glow in Candlelight ($32, Sephora stores) 3. Elizabeth Arden Pure Finish Highlighter in Rose Illumination ($34, department stores)

Branch Out with Black Liner

Using feathery strokes, draw a thin line with a creamy pencil or gel along the top and bottom lashes, connecting them at the outer corners and then extending them straight out toward your temples about a half inch. Do the same at the inner corners, bringing the liner in toward your nose a quarter inch. “Continuing the liner beyond the perimeter of the eyes makes them pop,” Gomez explains.

Your Tool Kit 1. Clinique Quickliner for Eyes Intense in Intense Black ($15, department stores) 2. Lancôme Liner Design Gel Eyeliner in Black Fishnets ($25, department stores)

Look Sun-Kissed with Coral

“Peachy shades give you a fresh-from-the-beach glow, more than bronze and pink do,” Gomez says. Smile and apply a coral blush to the apples of your cheeks in circular motions, blending slightly up and out along your cheekbones. The fairer your skin, the lighter your application should be. Keep eyes and lips neutral so your cheeks take center stage.

Your Tool Kit 1. Yves Saint Laurent Voile de Blush in No. 1 Carmine Veil ($30, yslbeautyus.com) 2. Bare Escentuals Buxom True Hue Blush in Euphoria ($24, Sephora stores) 3. Benefit Chachatint Lip & Cheek Stain ($29, benefitcosmetics.com)

Try a Punchy Pout

“Strawberry pink brightens your face,” Gomez says. “You look pulled together in seconds.” Pick whatever formula you prefer — lipstick, gloss, or tinted balm — and pat it on with your fingers, building to your desired level of boldness. If your lips are thin, fill them in with a matching liner to fake fullness before applying lip color.

Your Tool Kit 1. Chanel Rouge Coco Hydrating Crème Lip Colour in Paradis ($33, department stores) 2. Maybelline New York SuperStay 10HR Stain Gloss in Pink Plush ($9, drugstores) 3. NYC New York Color City Proof 8HR Lip Gloss in Perpetually Hot Pink ($4, drugstores)

Brighten Your Eyes

“High-impact purple is a fun alternative to a smoky eye,” Gomez says. Deep grape hues work best at night; for day, pick a soft violet. Apply shadow from the lash line to the crease, then sweep the color down around the outer corner and underneath your bottom lashes. Define the inner rims with black liner for depth.

Your Tool Kit 1. Maybelline New York Eye Studio Color Tattoo 24HR Cream Gel Shadow in Painted Purple ($7, drugstores) 2. Mark I-Mark Custom Pick Eye Shadow in Mystical and Pink Dust ($6 each, meetmark.com)

Shift out of Neutral

More interesting than khaki or brown, caramel is “a flattering hue, warm and glowing,” Gomez explains. Apply the shadow from your lash line to the crease. Top it with a coat of clear lip gloss or balm to give lids a beautiful sheen. If the shadow starts to crease midday, lightly blend it with your finger.

Your Tool Kit 1. Rimmel London Glam’Eyes HD Eyeshadow in Heart of Gold ($6, drugstores) 2. Shiseido Shimmering Cream Eye Color in Sunshower ($25, shiseido.com) 3. Almay Intense i-Color Satin-i Kit for Blue Eyes ($8, drugstores)

Max Out Your Lashes

After using an eyelash curler, layer on three coats of mascara — choose one with a chubby wand to pump up the volume — sweeping up and toward the outer corners of your eyes to fan your fringe. Finish by running the wand along the tips of your lashes for lift and fullness.

Your Tool Kit 1. CoverGirl LashBlast 24HR Mascara ($9, drugstores) 2. Avon SuperExtend Extreme Mascara ($9, avon.com)

    Sleep off the flab.

Curry Powder

Health Perks

The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory “that’s 50 times more potent than vitamin C or E,” says Bharat Aggarwal, PhD, a professor at the University of Texas MD Anderson Cancer Center and the author of Healing Spices. In fact, one study shows that curcumin inhibits the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer.

How to Use It

• Rub curry powder on halibut, tilapia, or pork loin before roasting.
• Try it in this light-but-luscious soup recipe from Aliya LeeKong, the culinary creative director and chef for Junoon restaurant in New York City: Place two halved and seeded butternut squashes cut side up on a baking sheet; drizzle with olive oil, sprinkle with salt and roast at 400 degrees for 45 to 50 minutes. Meanwhile, over medium heat, sauté two onions, chopped; three garlic cloves, minced; two tablespoons of curry powder; and salt to taste in one tablespoon of olive oil until the onions are soft. Working in two batches, scoop the roasted squash into a blender and puree with the cooked onion mixture, six cups of chicken broth, and one-third cup of crème fraîche until smooth.

Rosemary

Health Perks

While grilling and sautéing require little to no added fat, cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer, explains Hannah El-Amin, RD, a dietitian at Northwestern Memorial Hospital in Chicago. Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent, a study at Kansas State University found.

How to Use It

• Combine two tablespoons of olive oil; one-half cup of lemon juice; half a garlic clove, minced; and one tablespoon of rosemary to make a marinade for chicken or steak.
• Mix together equal parts rosemary, thyme, and oregano, and rub the mixture directly onto chicken breasts, suggests Limor Baum, a registered dietitian in New York City.

Oregano

Health Perks

“I think of dried oregano leaves as miniature salad greens,” Bazilian says. One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach. And preliminary research indicates that oregano can help fend off stomach flu. “Bacteria often hitch a ride on the food we eat, and oregano may keep them from multiplying and making us sick,” Bazilian says.

How to Use It

• To make salad dressing, heat one tablespoon of olive oil, a pinch of red pepper flakes, and one-half teaspoon of oregano in a small pan over medium-low heat for two minutes, or until the mixture smells fragrant, Baum says. Drizzle over spinach with a splash of red wine vinegar.
• Give canned soup an upgrade by stirring in one-half teaspoon of oregano.

Cinnamon

Health Perks

A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose, El-Amin says. What’s more, research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks.

How to Use It

• Baum tops baked sweet potatoes with a dash each of cinnamon and nutmeg.
• The spice pairs well with lentils, says LeeKong. She cooks one cup of dried green lentils in two cups of vegetable stock with a cinnamon stick (which is removed before serving) for a hearty side dish.

Ginger

Health Perks

Besides helping to settle an upset stomach, this peppery spice can also lessen workout-induced soreness: People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, one study shows. (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.) And Thai researchers recently found that middle-aged women who took a daily ginger supplement for two months exhibited a greater attention span and scored higher on memory tests than women who took a placebo.

How to Use It

• Add one-eighth teaspoon of ground ginger to pancake, waffle, or muffin batter, Bazilian suggests, or sprinkle the spice over applesauce or toast with peanut butter.
• For a 160-calorie dessert, sprinkle ground ginger over one-half cup of vanilla frozen yogurt topped with half a small pear, sliced.

Nutmeg

Health Perks

Despite having a hint of sweetness, this spice may help prevent cavities. “Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds,” Bazilian says. Chief among them is macelignan, which reduces plaque formation by 50 percent and eradicates cavity-producing microbes, according to Italian researchers. Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, Aggarwal says.

How to Use It

• Add one-fourth teaspoon of ground nutmeg to ground coffee.
• Bazilian makes slow-cooker chili with one-fourth teaspoon of ground nutmeg, one-half pound of ground turkey or chicken, browned; two 14-ounce cans of chickpeas, drained and rinsed; two 14-ounce cans of diced tomatoes; one-fourth teaspoon of cinnamon; one-eighth teaspoon of garlic powder; and salt and pepper to taste cooked on low for four to six hours.

Cayenne Pepper

Health Perks

Talk about red hot: Capsaicin, the compound that gives cayenne its burn, also “helps crank up your body’s thermostat, firing up your metabolism and helping you burn extra calories and fat,” Bazilian says. In a study at Purdue University, people who added half a teaspoon to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less.

How to Use It

• Stir a dash of cayenne into a tub of store-bought hummus, sprinkle the spice over whole wheat toast topped with mashed avocado or add one-fourth teaspoon of paprika (another capsaicin-containing spice) and a few shakes of cayenne to air-popped popcorn.
• For a sweet treat, Bazilian recommends savoring an ounce of spicy dark chocolate, like Chocolove Chilies & Cherries in Dark Chocolate or Lindt Excellence Chili Dark Chocolate bar.

Cumin

Health Perks

One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flu-fighting shape. And according to preliminary research, cumin may also boost your brainpower: In an animal study, consuming cumin extract was shown to improve performance on memory tests.

How to Use It

• Toss 10 medium carrots, sliced, with two tablespoons of olive oil, two-and-a-half teaspoons of kosher salt, and two teaspoons of cumin seeds; roast at 400 degrees for about 20 minutes.
• Toast one-half teaspoon of cumin seeds in a pan for about five minutes over medium-high heat, then add them to a pot of rice before cooking, LeeKong says.

Keep It Spicy

Just like fresh produce, spices pack less of a punch — for your taste buds and your health — over time. Here’s how to make sure yours have plenty of kick.

Read the fine print.

Most spices have a “best by” date on the bottle. If they don’t, write the date of purchase on the cap. Toss dried herbs and ground spices after two years and whole spices after three.

Keep your cool.

Moisture and heat can suck the life out of your spices fast, so store them in a dark, relatively cool and dry place (that is, not above your stove), Limor Baum, RD, says.

Whole up.

When possible, purchase whole spices, like black peppercorns and cumin seeds, and grind them yourself as needed with a mortar and pestle or a spice or coffee grinder.

Show off.

Keeping your spices organized can prevent you from leaning too heavily on salt. Clean out your junk drawer and fit it with an in-drawer rack (find one at containerstore.com).