Peppermint is high in potassium, magnesium, calcium, phosphorus and is a good source of energy. The potassium found in peppermint is important to the balance of interstitial fluid in the human body and plays an important role in regulating the heart rate.  Magnesium is essential for the basic nucleic acid chemistry for life and for all cells in living organisms. Other vital nutrients found in peppermint include; zinc copper, manganese, vitamin C, niacin and folate.
Healthy Ways to Prepare Peppermint
Peppermint can be prepared in many different ways and is used for a variety of things. The leaves can be steeped and used for tea, added to salads, meats or vegetables, or made into oil which has many uses.
Chamomile contains many nutrients that are beneficial to the human body which includes calcium, potassium, copper, zinc, manganese, sodium and fluoride. When the leaves of chamomile are steeped and made into tea it has been used to treat a wide variety of different health conditions. Other trace elements found in chamomile are thiamin, pantothenic acid, folate, choline and beta carotene.  Studies show that chamomile has the potential to ease anxiety symptoms. 
Healthy Ways to Prepare Chamomile
The most common way to prepare chamomile is to dry out the leaves, steep and brew into tea. Other uses for chamomile include in lotions, cosmetics, soaps, herbal supplements and in aromatherapy.
Echinacea offers many different important vitamins, minerals and nutrients which are supportive to overall body health. The plant is an excellent source of vitamin A, E, and C, iodine, copper and potassium, and also contains phenols, polysaccharides, alkylamides and flavonoids. Echinacea also contains important phytonutrients such as; kaempferol, betaine, vanillin, rutin and stigmasterol. 
Echinacea is often recommended to treat a common cold, however, studies do not support that claim, on contrary study finds echinacea does not reduce duration and severity of the common cold. 
Healthy Ways to Prepare Echinacea
Nearly all parts of the Echinacea plant are used; roots, flowers, leaves, and seeds. Echinacea is typically not edible, but is available as powder, capsules, creams, tablets and gels.
Thyme is an herb used for culinary and medicinal purposes, containing many different vitamins, minerals and nutrients which are useful for the human body. Some of the nutrients found in thyme include vitamin K, manganese, calcium, dietary fiber, phosphorus and iron. Other trace nutrients found in thyme are protein, zinc, thiamin, riboflavin, vitamin B6 and niacin.
Healthy Ways to Prepare Thyme
To preserve the vital nutrients, vitamins and mineral content in the herb, serve it fresh and raw. The leaves can be added to salads, meat, fish and poultry dishes and dried and crumbled into sauces and soups, or steeped and made into tea.
Several studies proved that thyme has antimicrobial activities when tested for Staphylococcus aureus, Pseudomonas aeruginosa, Escherichia coli, Streptococcus pyogenes, Corynebacterium species, Salmonella species, Bacteroides fragilis and Candida albicans. 
The flowers and berries of the elder contain vitamin C, vitamin A, zinc, omega-6 fatty acids, choline, bioflavonoids, pectin, tannins and omega-3 fatty acids. Other trace nutrients found in elderberries include; protein, iron, magnesium, copper, niacin and selenium. Whether taken in a dietary or herbal supplement for the benefits of elderflower and elderflower berries are undeniable. 
Healthy Ways to Prepare Elderflowers
Healthy ways of preparing elderflowers are brewing them into a wine, making them into syrup or steeping and brewing a tea from the leaves. Consuming raw elderflower berries can cause a decrease in blood sugar, diarrhea, nausea and abdominal cramping and should be avoided.
Fresh rosemary is an excellent source of dietary protein, complex carbohydrates, calcium, magnesium and potassium. Some of the nutrients, vitamins and minerals found in rosemary include iron, phosphorus, vitamin C, folate and vitamin A. Other trace elements found in the herb are fiber, manganese, thiamin, niacin, pantothenic acid and vitamin B6. 
Healthy Ways to Prepare Rosemary
The best way to prepare rosemary to preserve the vitamin, mineral and nutrient content is to serve the herb fresh and added to salads and dressings, meat, fish, pork or poultry dishes and crumbled into soups and sauces.
Sage is low in cholesterol and sodium and contains many beneficial vitamins, nutrients and minerals which are important to the human body. Some of the nutrients found in sage include; vitamin C, thiamin, vitamin E, magnesium, vitamin B-6, calcium, iron, dietary fiber, vitamin K, folate and manganese. Other trace nutrients found in sage are selenium, copper, zinc, riboflavin and vitamin B-12. 
Healthy Ways to Prepare Sage
To best preserve the vitamin, mineral and nutrient content found in sage, it is best to serve the herb fresh and raw. Healthy ways to prepare sage include adding it to salads and dressings, included as a flavoring in meat, poultry, fish and pork dishes or steeped and making it into tea.
8. Green Tea
There are many different vitamins, minerals and nutrients found in green tea which can be beneficial to the human body. Such nutrients found in green tea include the following; antioxidants, phytonutrients, manganese, potassium, vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin E and fluoride. Other trace nutrients include calcium, magnesium, zinc, copper, folate and choline. 
Healthy Ways to Prepare Green Tea
The best way to preserve the vital minerals, nutrients and vitamins contained in green tea is to serve the leaves brewed into a tea. Green tea is also available in capsule or powder form as a dietary and herbal supplement and can be a beneficial to the body in many different ways.
Ginger contains many different vitamins, minerals and nutrients which are beneficial to the human body. Some of the important nutrients found in ginger include; calcium, magnesium, phosphorus, potassium, vitamin C, thiamin, selenium, zinc, copper, choline and folate. Ginger also contains trace amounts of the following; riboflavin, vitamin B6, pantothenic acid, niacin, and sodium.
Healthy Ways to Prepare Ginger
To best preserve the rich vitamin and mineral content of ginger, it is best to serve the root raw, steeped and made into a tea, or added to stir-fry, vegetables or fruit dishes. Medical experts recommend sucking on the root of ginger to alleviate the symptoms of nausea.
10. Black Cumin
Black cumin seeds are rich in vitamins, nutrients and minerals which greatly benefit the human body. The seeds are an excellent source of dietary protein, complex carbohydrates, essential fatty acids, niacin, and vitamins A, B1, B2 and C. Black cumin also contains zinc, calcium, magnesium, iron, potassium and selenium. There are 15 amino acids which comprise the protein content of black cumin, including eight of the nine essential amino acids.
Healthy Ways to Prepare Black Cumin
Black cumin is used as a spice for culinary purposes and can be added to meat dishes, salad dressings and sauces, and for flavoring vegetables or steeped and made into tea. Black cumin oil is also used for replacing harmful vegetable oils as part of a healthy, low-fat diet plan.
Black cumin has been traditionally used for the treatment of a variety of disorders, diseases and conditions pertaining to respiratory system, digestive tract, kidney and liver function, cardiovascular system and immune system support, as well as for general well-being. 
There are many different vital minerals, nutrients and vitamins found in turmeric which can be beneficial to the human body. Some of the nutrients found in turmeric include the following; dietary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, folate and vitamin K. Other trace nutrients found in ginger are lycopene, lutein, vitamin E, selenium, and manganese.
Healthy Ways to Prepare Turmeric
Turmeric is most commonly used as an additive to give mustard a bright yellow color and can be used to make curry. The spice can also be used as a flavoring for meat, chicken, fish and pork dishes, and added to salads and dressings.
Historically, turmeric has been used in Ayurvedic medicine for many conditions, including breathing problems, rheumatism, serious pain, and fatigue. Today, turmeric is used as a dietary supplement for inflammation; arthritis; stomach, skin, liver, and gallbladder problems; cancer; and other conditions. 
There are several vitamins, minerals and nutrients in horseradish that can be beneficial to the human body. Some of the nutrients found in horseradish include the following; calcium, magnesium, phosphorus, potassium, vitamin C, folate and vitamin A. Other trace nutrients found in horseradish are thiamin, niacin, vitamin B6, pantothenic acid, copper, zinc and selenium.
Healthy Ways to Prepare Horseradish
Horseradish root is used for making prepared horseradish which can be added to sandwiches, soups, salad dressings and meat and poultry dishes for extra flavoring. The National Heart, Blood and Lung Institute recommends adding horseradish as regular part of a healthy, low-fat diet to receive the maximum benefits.
Garlic contains many vitamins, nutrients and minerals which are good for human health. Some of the nutrients found in garlic include calcium, phosphorus, potassium, magnesium, selenium, vitamin C, choline and vitamin B6. Garlic also contains trace amounts of the following; niacin, thiamin, pantothenic acid, folate, beta carotene, copper and zinc.
Healthy Ways to Prepare Garlic
Garlic is used all over the world for flavoring, seasoning and as a condiment. As a culinary flavoring, garlic is used in various regional dishes from south and eastern Asia, the Middle East, Southern Europe, North Africa, and South and Central America. Garlic can be added as a flavoring for meat dishes, added to salad dressing and vegetables, roasted or steamed.
Historically, garlic was known to have a positive effect on bad cholesterol, aka LDL (low density lipoprotein) cholesterol. However, a study from Stanford University proved that there were no statistically significant effects on high-density lipoprotein cholesterol, triglyceride levels, or total cholesterol-high-density lipoprotein cholesterol ratio. 
14. Mustard Seed
Mustard seed contains many different vitamins, minerals and nutrients which can be important for the human body. Such nutrients found in mustard seed include the following; protein, calcium, magnesium, potassium, phosphorus, selenium, choline, beta carotene, lutein, vitamin A and folate. Other trace nutrients contained are vitamin E, betaine, iron, zinc, manganese, copper and selenium.
Healthy Ways to Prepare Mustard Seed
Mustard seed is a spice used in the flavoring of the condiment mustard and for regional cuisines. Healthy ways to prepare mustard seed include adding it to curries, soups, meat, chicken and pork dishes, or sprinkled onto a salad or used in dressing. The leaves of the mustard plant can also be used raw in a salad or cooked boiled and served as a side dish for meals.
15. Cayenne Peppers
Cayenne pepper is full of important vitamins, minerals and nutrients which offer many benefits to the human body. Nutrients found include the following; dietary fiber, protein, carbohydrates, calcium, phosphorus, magnesium, zinc, potassium, vitamin C, folate, beta carotene, vitamin A, lutein and cryptoxanthin. Other trace minerals found in cayenne peppers include choline, niacin, thiamin, selenium and copper.
Healthy Ways to Prepare Cayenne Peppers
Cayenne pepper can be used as a spice for culinary purposes and added to sauces, soups, meat and vegetable dishes. If cayenne peppers are whole, the best way to maintain the rich vitamin and nutrient content is to serve the vegetable raw, roasted or steamed.
A study published in Open Heart proved that capsaicin, the phytochemical responsible for the spiciness of peppers, may have important potential for promoting vascular and metabolic health.