One of these three spices has real human-trial evidence behind it. The other two only have animal data — and the researchers who reviewed it say so explicitly. Here's the difference, spice by spice.

US federal law doesn't require a cinnamon label to say whether it's true Ceylon cinnamon or cassia — legally, "cinnamon" covers both. Here's the actual regulation, what a 2024 industry investigation found, and how to check what's really in your jar.

You've seen the claim: moringa has 25 times the iron of spinach. Compared fairly — same weight, same state — it's closer to 1.5 times. Moringa still wins on every measure. Here's what the actual USDA numbers say.