While kale, spinach, and broccoli are popular choices for healthy greens, there’s a whole world of herbs that can add not only flavor but also nutrition to your diet. These nutrient-packed herbs can enhance your meals while offering a range of potential health benefits.
According to Wendy Brazilian, D.Ph., RDN, author of The Superfoods Rx Diet, “Herbs should be thought of as vegetables—offering a virtually calorie-free source of essential nutrients and phytonutrients that support better health.”
Long before the advent of modern medicine, ancient civilizations relied on herbs for their healing properties. While more research is needed, studies suggest that many common herbs available today may help lower the risk of certain health issues or reduce the severity of symptoms.
One of the additional benefits of incorporating herbs into your diet is that they can make your meals more enjoyable. Dr. Brazilian explains, “Adding flavor with herbs makes it easier to include more nutritious foods in your diet—like vegetables and whole grains—because they enhance taste and aroma.” This flavorful boost may even help you reduce your intake of less desirable ingredients, such as sugar, salt, and saturated fats. A 2019 study published in Nutrients found that adding herbs and spices to vegetarian dishes could reduce the need for salt by up to 50%, all while keeping the flavor intact.
With countless culinary herbs to choose from, the options are endless. Whether you’re looking to improve flavor or boost your health, adding herbs to your meals is a simple way to create tastier, more nutritious dishes. Below, we’ll explore the science behind seven popular herbs and tips for making them a regular part of your plate.
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1. Oregano
Oregano, often synonymous with Italian and Greek cuisine, is a member of the mint family and boasts remarkable antioxidant properties. Studies from the U.S. Department of Agriculture (USDA) show that oregano contains up to 20 times more antioxidants than many other herbs. It has 42 times more antioxidant activity than apples and four times more than blueberries. The main antioxidant in oregano, rosmarinic acid, helps combat free radicals, which may reduce the risk of chronic diseases such as heart disease, cancer, and type 2 diabetes. Additionally, oregano’s oils have been shown to inhibit the growth of harmful bacteria, including E. coli.
How to Enjoy It: Fresh oregano offers a more vibrant flavor than its dried counterpart. Add it to pizza, chili, marinades, omelets, and salad dressings. For the best results, add it towards the end of cooking to preserve its bold taste.
2. Peppermint
Peppermint, known for its refreshing aroma, is more than just a soothing scent in soaps and toothpaste. It is rich in flavonoid antioxidants such as eriocitrin, luteolin, and hesperidin, which help combat inflammation and oxidative stress. Preliminary research suggests that peppermint may help improve mood, mental clarity, and even soothe gastrointestinal discomfort. While peppermint oil shows promise for alleviating nausea, further studies are needed to understand its full potential.
How to Enjoy It: Peppermint can enhance both sweet and savory dishes. Add fresh leaves to tea, salads, sauces, grain bowls, and smoothies for a refreshing twist.
3. Basil
Basil, a staple in Mediterranean and Italian cooking, is rich in lutein and zeaxanthin, two carotenoids that are beneficial for eye health. These compounds help protect the eyes from damaging light and may reduce the risk of age-related macular degeneration. Basil also provides a good amount of vitamin K and other antioxidants, which contribute to overall well-being.
How to Enjoy It: Basil shines in Italian classics like pesto, pizza, and caprese salad, but its sweet, aromatic flavor also pairs well with fruits, grilled meats, and even cocktails.
4. Parsley
Often seen as a garnish, parsley is an underappreciated powerhouse. A ¼-cup serving provides more than double the daily recommended intake of vitamin K, which supports heart health and bone density. Research suggests that a diet rich in vitamin K may lower the risk of cardiovascular diseases and osteoporosis. Parsley is also packed with vitamin C and beta-carotene, which promote healthy skin and immunity.
How to Enjoy It: Parsley’s fresh, peppery taste works in a variety of dishes. Add it to soups, salads, pasta, roasted vegetables, or even make a refreshing tabbouleh salad.
5. Rosemary
Rosemary is a fragrant herb with notable antioxidant properties. Studies suggest that rosemary contains polyphenols that may help slow the spread of cancerous cells and inhibit the formation of harmful compounds in grilled meat. Additionally, the aroma of rosemary has been linked to improved memory and cognitive function, making it a great herb for both the body and mind.
How to Enjoy It: Use rosemary to marinate meats, add flavor to roasted vegetables, or infuse stews and frittatas. Its piney taste also enhances baked goods like focaccia.
6. Sage
Sage, known for its strong, aromatic flavor, has long been revered for its medicinal qualities. It is rich in antioxidants and anti-inflammatory compounds, which may help combat conditions like cancer. Preliminary studies also suggest sage may enhance brain function and memory, and it may provide relief from hot flashes during menopause.
How to Enjoy It: Sage is excellent in meat marinades, stews, bean dishes, and breads. For the most intense flavor, add it at the end of the cooking process. You can also pair it with mashed sweet potatoes for a savory twist.
7. Cilantro
Cilantro, the leafy part of the coriander plant, is a versatile herb with a distinctive citrusy, peppery flavor. It’s a rich source of vitamin K and contains polyphenol antioxidants that may help improve heart health and slow the effects of aging. While cilantro’s taste can be polarizing, it has significant health benefits, particularly in supporting vitamin K levels.
How to Enjoy It: Cilantro is a staple in Mexican and Asian cuisine. Use it to garnish tacos, curries, soups, or grain bowls. It’s also a great addition to dips like guacamole or blended into herbaceous sauces like chimichurri.