Garlic, Chocolate, Rosemary, Coffee, and More: Dr. Simon Mills on Nature’s Medicine Cabinet
Picture a table scattered with everyday foods: cloves of garlic, a bar of dark chocolate broken into squares, sprigs of rosemary, a steaming pot of coffee. To most of us, it looks like groceries for dinner. To Dr. Simon Mills, it’s a pharmacy. For nearly fifty years, he’s been a pioneer in herbal medicine, showing the world that what we grow, sip, and sniff can be as powerful as the drugs we pick up at the chemist. In this conversation, he invites us to look again at the humble herbs and foods in our kitchens — not as condiments, but as medicine.
The Heart of the Matter
Nature’s remedies — garlic, chocolate, rosemary, coffee, and dozens more — aren’t just folklore. They’re evidence-backed allies for heart, brain, gut, and immune health, hiding in plain sight.
1. Garlic
Dr. Mills starts with garlic, calling it nature’s antibiotic. Cultures across the world once used it in place of penicillin. He even recalls the old trick: eat enough raw garlic, breathe onto a petri dish, and the pathogens wilt under its sulfurous compounds. That vivid image says it all. Garlic fights bacteria, supports circulation, and lowers cholesterol. It works best when used regularly in cooking, but if you want its full punch, he suggests eating it raw or lightly crushed so the active compound allicin can do its work. Garlic, he notes, is the closest thing to medicine you’ll ever find in your spice rack.
2. Dark Chocolate
Next comes the sweet surprise: dark chocolate. Far from being a guilty pleasure, Simon describes it as “one of the best medicines around” for brain and cardiovascular health. The secret lies in cocoa flavanols, which improve blood flow, protect neurons, and reduce inflammation. A small square or two of high-cocoa dark chocolate daily is enough. He laughs that no one needs convincing to “take their medicine” when chocolate is the prescription. But he’s careful to draw the line: milk chocolate doesn’t count. It’s the dark, slightly bitter variety that holds the power.
3. Rosemary
From sweet to aromatic, Simon plucks a sprig of rosemary and presses it between his fingers. The scent alone, he explains, can sharpen memory and cognitive clarity. In clinical trials, even a brief sniff boosted performance on memory tasks. The connection between smell and the brain is direct — the olfactory nerve runs straight into areas responsible for memory and mood. His advice is simple: keep rosemary in the kitchen or garden, crush the leaves between your fingers, and inhale. It’s a reminder that medicine doesn’t always have to be swallowed; sometimes, it’s as easy as a breath.
4. Coffee
Coffee often gets demonized, but Simon cuts through the noise. He explains that, taken in moderation, coffee is not only safe but protective. Large studies link regular coffee drinking with lower risks of neurodegenerative disease and even increased longevity. The key, he says, is balance: too much can overstimulate and disrupt sleep, but one to three cups a day can be part of a healthy ritual. What fascinates him is how something so maligned in pop health culture turns out to be a robust ally for the brain and body.
5. Turmeric
The golden spice of curry, turmeric, makes its appearance as a powerful anti-inflammatory. Simon highlights curcumin, its active compound, which has been studied for arthritis, gut inflammation, and even cognitive decline. The advice: cook with it regularly, brew it into tea, or combine it with black pepper to improve absorption. He points out that traditional cuisines have long paired turmeric with fat and spice — practices now validated by modern science.
6. Cinnamon
Cinnamon isn’t just for lattes. Simon describes its role in balancing blood sugar and aiding digestion. It stabilizes energy swings and supports metabolic health, especially useful for people dealing with pre-diabetes. The best way to take it? Sprinkle it generously into porridge, coffee, or curries. Cinnamon sticks steeped into tea also deliver the benefits. The warm, sweet aroma is more than comforting — it’s medicine disguised as flavor.
7. Ginger
Fresh, pungent ginger is one of the most universal remedies. Simon calls it a “first-line treatment” for nausea, whether it’s morning sickness, motion sickness, or upset stomach. It also improves circulation and warms the body. His practical tip: slice fresh ginger into hot water for a quick tea, chew on it raw if you can handle the bite, or use it liberally in cooking. It’s one of those rare plants that can soothe and energize at the same time.
8. Peppermint
Peppermint’s coolness isn’t just refreshing; it’s therapeutic. Simon explains how it relaxes the gut, easing cramps and indigestion. Peppermint tea is the easiest route, but fresh leaves crushed into water or even inhaled for their scent can bring relief. It shows how taste and smell work hand in hand with the body, turning a humble leaf into a tool for balance.
9. Green Tea
Simon turns eastward to green tea, rich in antioxidants called catechins. These compounds protect cells from damage, support cardiovascular health, and even play a role in weight regulation. More than the chemistry, though, he admires the ritual: the mindful act of brewing, sipping, and pausing. One to three cups a day can make a difference, but part of the benefit is in slowing down to drink it.
10. Chamomile
Chamomile is centuries-old bedtime wisdom. Simon points out how it gently calms the nervous system, helping the body prepare for rest. Taken as a warm tea in the evening, it relaxes muscles, eases anxiety, and supports deep sleep. What makes it special, he says, is its reliability — generation after generation has turned to chamomile, and modern research now confirms why it works.
11. Elderberry
Dark, tart elderberries are highlighted for their immune-boosting properties. Simon notes how traditional cultures relied on elderberry syrups during cold seasons, and modern trials show shorter duration of flu symptoms with elderberry extract. It’s best taken as a syrup, tea, or lozenge, especially at the first sign of infection. In an age of antibiotic resistance, he emphasizes, small allies like elderberry are more important than ever.
12. Sage and Thyme
Together, sage and thyme are praised for their antimicrobial effects. Simon recalls how thyme oil was once used in disinfectants, and sage has a history in soothing sore throats. Both can be brewed into teas or added generously into cooking. They’re the kind of remedies hiding in plain sight — herbs you might sprinkle on roast potatoes without realizing you’re dosing your immune system.
13. Licorice
Licorice root comes with a warning and a promise. In small amounts, it soothes coughs, ulcers, and inflamed throats. But Simon cautions that high doses can raise blood pressure. The takeaway: respect its strength, use it sparingly, and let it remind us that natural doesn’t always mean gentle.
14. Echinacea
Finally, echinacea rounds out the immune story. Long used for preventing colds, Simon acknowledges that evidence is mixed but leans toward benefit when taken at the very first signs of illness. He suggests tinctures or teas, noting that, like many herbs, timing and consistency matter more than a single “miracle dose.”
Closing Reflections
What Simon leaves us with isn’t just a grocery list of remedies. It’s a shift in perspective. Herbs and foods — garlic, chocolate, rosemary, coffee, turmeric, ginger, and so many more — aren’t fringe extras. They’re part of a deeper toolkit for resilience, sitting in our kitchens, waiting to be noticed. His message is clear: don’t abandon modern medicine, but don’t overlook the pharmacy already growing in your garden.
