A Reason to Season: Health Benefits of Herbs

This weather has me reminiscing of past summer days filled with patio dinners, drinks and BBQs. Thankfully, you can still do all these things from the comfort of your home. What better way to embrace the warm weather by adding some fresh herbs to all those homemade dinners (and fresh drinks) you've been planning.

Herb planters are a great way to add some colour to your life, plus there are plenty of benefits to filling your own herb planters.

First of all, you can save on money and trips to the grocery store for your fresh herbs. They can sit right on your porch, patio, or be planted in your garden with added benefits to your other veggies. They taste great and can add amazing flavour to your dishes. The best part is that herbs offer some great added nutrition to your diet.

This is your complete guide to the potential health benefits of common cooking herbs you can grow this summer, with some basic cooking and plant care tips added right in!

A Reason to Season

The use of herbs in cooking and as medicinal agents is no new knowledge. Yet there have been few studies that actually track the dietary intake of herbs and their effects on our bodies.

In general, herbs are filled with nutrient dense phytochemicals called Polyphenols. Polyphenols have been shown to provide protection against cardiovascular disease, neurodegenerative conditions, inflammation, obesity, diabetes and may potential have anti-carcinogenic properties.

Herbs actually contain higher levels of these polyphenol when compared to other polyphenol-rich foods such as broccoli, dark pigmented berries, grapes, onions and dark chocolate .

At this point in time, we don't have enough literature to support the beneficial effects of herbs on the human body, and to what extent our bodies actually use the nutrients in herbs. We do know however that any higher vegetable intake is linked with improved health, and that herbs are most definitely pack with nutrients. Plus, the amazing flavoring means we can use less salt as a flavoring agent, adding additional cardiovascular health benefits from our meals! Herbs alone are not enough to provide a significantly nutrient-filled diet, but have added benefits and can spice up any meal.

Here's a look into the specific health benefits of the most commonly found herbs, not to mention the easiest for you to keep in your garden.

Sage

Otherwise known as Salvia officinalis, Sage has a strong, earthy aroma and flavor. It has been used in traditional medicine for centuries and is often found in natural cleaning agents and as a ritual object in spiritual smudging.

Sage is rich in Vitamin K, magnesium, zinc, copper and vitamins A, C and E.

Preliminary human Studies have begun to show that ingested and aromatic Sage can have beneficial effects on short term memory. Those with high blood pressure should consult with their physician before using nutritional supplementation of sage in higher doses than used in seasoning.

Sage can add beautiful flavours when seasoning soups, roasts, tomato sauces and pairs particularly well with squash.

Peppermint

This popular herb known Mentha piperita is often used in teas, drinks, cosmetics, oral hygiene products and has been shown to have some medicinal uses as well.

Peppermint has many calming properties, and evidence shows that it can calm stomach muscles that can cause pain in a condition known as irritable bowel syndrome. Aromatically peppermint has been shown to help reduce nausea in a variety of conditions.

There are also some studies showing that peppermint in aromatherapy can help fight nausea. Clinical studied have also found that peppermint can relieve headaches, sinus congestion and improve concentration. Peppermint can interact with a variety of medications and is not advised to be used in those with ongoing gastrointestinal conditions.

Fresh peppermint can be used to make teas, refreshing summer drink and pairs well with Thai flavors.

Basil

There are several varieties of basil, all of which have been shown to be beneficial in different ways. While more studies need to be completed at this time, some studies show that basil may be useful in alleviating stress and anxiety and reducing blood sugars in diabetic patients.

Small amounts of consumed basil is generally safe. Basil may interact with the blood's ability to clot, so caution should be taken if you are on blood thinners. Additional, in larger quantities basil may lower blood pressure and blood sugar.

Parsley

Parsley is a popular Mediterranean herb that is often used in cooking. It provides a balanced tastes to dishes such as pasta, soups, salads, juices, eggs and seafoods. The most common forms are curly leaf and Italian flat-leaf.

It is loaded with nutrients including vitamins A, K, C and folate.

Animal Studies have found that Parsley can improve pancreatic function and reduce blood sugars. Parsley is also rich in nutrient dense flavonoids, especially luteolin and apigenin- both of which may prevent age-related eye degeneration and inflammatory diseases. Additionally, Parsley appears to have high levels of nitrate, which may aid in positive regulation of blood pressure and heart health by dilating heart vessels. One randomized study found that Parsley may improve calcium conservation and reduce bone turnover, contributing to improved bone health in post-menopausal women. Parsley may interact with your medications in higher doses and those on antihypertensives and blood thinners should only digest recommended dietary intake as discussed with their health providers.

Dill

Dill, or Anethum graveolens, has a sweet and somewhat citrusy flavour. One cup of dill can be a nutritious source of Vitamin C, A, Manganese and even has folate and iron nutrient values.

used since ancient times to treat colic in infants and digestive diseases, as well as to help with breastfeeding

It’s often paired with salmon, potatoes, and yogurt-based sauces.

Dill is loaded with the flavonoid quercetin, which has been proven to be an excellent antioxidant and anti-inflammatory. Dill has also been shown to have anti-diabetic potential in animal studies. In general, Dill is a safe herb for eating, but can trigger allergic reaction in some people.

Use Dill as a garnish or in yogurt based sauces like tzatziki. It pairs well with salmon, potatoes and cucumber dishes

In Summary....

Herbs are easy to care for, summer planter essentials known to be packed full of micronutrient properties. Studies, though mostly animal based at this time, are beginning to find herbs may have the ability or provide a variety of added health benefits to your diet, including cardiovascular protection, blood sugar control and anti-inflammatory properties. Additionally, they can be packed full of vitamins and minerals. Herbs are generally safe in small quantities such as in seasonings, but have the potential to interact with certain medications such as blood thinners and anti-hypertensive medications