Can spices help make you healthier?

It's been known that spices like cumin and cinnamon help fight certain ailments. But nice to see Harvard putting out a study on this. Has anyone personally seen benefits from changing their diet and adding spices?

https://www.crownjewelspice.com/2016/02/25/can-indian-spices-make-you-healthier/

I'm not sure how much would need to be consumed and for how long to reap the benefits. Thoughts?