Aromatic herbs are a joy to cook with and they elevate almost any dish you add them too. But their benefits extend beyond flavor. There’s evidence that these plants that enhance the flavor of recipes have health benefits.
Although scientific studies on herbal remedies are limited due to the complexities of conducting randomized controlled trials, naturopaths and holistic healthcare providers believe in their healing power. These herbs have an extensive history of medicinal use.
Although none are known to cure illnesses, they may offer benefits due to their antioxidant and anti-inflammatory activity. Bursting with delightful scents and flavors, these aromatic herbs not only enhance culinary experiences but may also offer a treasure trove of wellness possibilities.
Best of all, these herbs are easy to grow in an herb garden or on a balcony that gets sunlight. Cultivating these herbs in an herb garden or potted containers allows you to have fresh and readily available herbs at your fingertips. Imagine stepping outside and plucking a sprig of fragrant basil or snipping a few leaves of refreshing mint to enhance your meals or create a soothing herbal tea.
To ensure you have a sustainable source of herbs and that they’re organic, grow your own in a sunny window. That way, you’ll always have these health-boosting plants at your fingertips at a fraction of the price you’d pay at a supermarket.
Oregano
With a warm flavor that adds personality to any dish, oregano is a treat for the taste buds. Not only is it rich in antioxidants that fight free radicals, but it also has anti-bacterial properties. One study where researchers added oregano to bacteria in a lab found it blocked the replication of 23 species of bacteria. No bad for a non-pharmaceutical, right?
Some antioxidants in oregano, particularly thymol and carvacrol, also have potential anti-viral properties based on limited studies. Because of the antioxidant activity of oregano, it helps suppress inflammation, one of the drivers behind chronic diseases such as cardiovascular disease and type 2 diabetes. No wonder oregano can be part of an anti-inflammatory diet!
How can you get the benefits? Sprinkle dried or fresh oregano leaves into tomato-based sauces, pizza toppings, or pasta dishes to infuse them with a savory and slightly peppery taste. Oregano also pairs well with grilled meats, such as chicken, where you can use it as a seasoning or part of a marinade to add a delicious herbal twist.
Thyme
Most people use thyme as a flavoring agent in cooking, but it’s also an excellent seasoning for soups, stews, and sauces. You can use dried or fresh thyme in your meals for delightful flavor and potential health benefits too. Some research shows that thanks to thyme’s anti-bacterial properties, it can be used as a preservative. Plus, the oil from thyme helps fight Candida albicans, a type of yeast that causes infections in some people, according to a 2021 study. It’s an area that needs more research, but you can still enjoy this flavorful spice in your recipes.
Thyme is a natural for enhancing the flavor of meat. Sprinkle fresh or dried thyme leaves over chicken, beef, or lamb before cooking them and it will infuse them with a fragrant and aromatic essence that elevates a dish. Pair thyme with roasted vegetables, like roasted potatoes, carrots, or Brussels sprouts or add it to soups, stews, and sauces. This small step will turn ordinary roasted vegetables into a chef-inspired side dish.
Rosemary
Rosemary is a flavorful herb native to the Mediterranean region, making it popular in Italian dishes. But you get more than flavor when you add rosemary to your plate. Some studies show rosemary may improve memory. One randomized controlled study of 68 students found rosemary improved scores for memory as well as markers of depression and anxiety. Rosemary can also cross the blood-brain barrier, giving it the ability to access structures in the brain. Some research also suggests rosemary could slow cognitive decline in older people, but this is in area needs more research.
Parsley
Parsley is a wonderfully fragrant and versatile herb with dark green and shiny leaves. Plus, parsley’s stems are covered with small, yellow-green flowers. Parsley is native to the Mediterranean region where people have used it for medicinal purposes for thousands of years. It contains a variety of vitamins and minerals, including vitamins A, C, and K, and minerals such as calcium, iodine, zinc, iron, magnesium, and selenium.
Plus, parsley contains antioxidants that help protect the retina, light-sensitive tissue in the back of your eyes, from damage. These include several carotenoids. Plus, parsley contains other antioxidants called flavonoids, including myricetin and apigenin.
Sprinkle finely chopped parsley over soups, stews, or salads to elevate their visual appeal and give them a burst of herbal flavor. Add finely minced parsley to homemade pesto, chimichurri, or salsa verde for an added layer of brightness and complexity. As you can see, parsley is more than a garnish.
Sage
Like rosemary sage may support brain health in several ways. It’s loaded with compounds that function as antioxidants. It also halts the breakdown of the chemical messenger acetylcholine (ACH), which plays a role in memory. Plus, like other aromatic herbs, it’s a rich source of antioxidants and compounds with anti-inflammatory activity.
Some studies also find that sage improves insulin sensitivity, how cells process glucose. This could be helpful for people with type 2 diabetes or prediabetes. However, don’t use sage as a treatment for diabetes yet. It’s an area that needs more research. Some research even suggests that consuming large quantities of sage can drop blood glucose too low if you’re taking medications to treat diabetes.
Rub fresh or dried sage leaves onto chicken or turkey before roasting to impart a robust and aromatic flavor. You can also add sage to pasta dishes, risottos, or vegetable medleys, lending a unique herbal element to the overall composition.
Conclusion
Enjoy these aromatic herbs for their taste but it’s reassuring to know they may have health benefits too! Experiment and discover your favorites.
References:
- Terenina MB, Misharina TA, Krikunova NI, Alinkina ES, Fatkulina LD, Vorob’eva AK. [Oregano essential oil as an inhibitor of higher fatty acid oxidation]. Prikl Biokhim Mikrobiol. 2011 Jul-Aug;47(4):490-4. Russian. PMID: 21950127.
- Saeed S, Tariq P. Antibacterial activity of oregano (Origanum vulgare Linn.) against gram positive bacteria. Pak J Pharm Sci. 2009 Oct;22(4):421-4. PMID: 19783523.
- El-Darier, S.M., El-Ahwany, A.M.D., Elkenany, E.T. et al. An in vitro study on antimicrobial and anticancer potentiality of thyme and clove oils. Rend. Fis. Acc. Lincei 29, 131-139 (2018). https://doi.org/10.1007/s12210-018-0672-0.
- Silva N, Alves S, Gonçalves A, Amaral JS, Poeta P. Antimicrobial activity of essential oils from mediterranean aromatic plants against several foodborne and spoilage bacteria. Food Science and Technology International. 2013;19(6):503-510. doi:10.1177/1082013212442198.
- Nematolahi P, Mehrabani M, Karami-Mohajeri S, Dabaghzadeh F. Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial. Complement Ther Clin Pract. 2018 Feb;30:24-28. doi: 10.1016/j.ctcp.2017.11.004. Epub 2017 Nov 13. PMID: 29389474.
- “Sage Improves Memory, Study Shows — ScienceDaily.” 01 Sept. 2003, https://www.sciencedaily.com/releases/2003/09/030901091846.htm.
- “SAGE: Overview, Uses, Side Effects, Precautions ….” https://www.webmd.com/vitamins/ai/ingredientmono-504/sage.
- “Sage | NCCIH.” https://www.nccih.nih.gov/health/sage.
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