Simple herbs for wellness

Written by Delilah Bisase, RD

Herbs are quite special, they’re petite plants with a delicate appearance, however they pack an enormous punch, to say the least. Herbs are so healthy because they are miniature powerhouses densely packed with various antioxidants, vitamins, and minerals. What sets herbs apart from the other everyday plants we eat (like spinach, root veggies, fruits, etc) is that they have a unique dual role in our lives where we turn to them for both flavor and medicine. Spices fall into this same role as well. There are more herbs on this planet than I can name, from the exotic ones in lands far away, to the ones we find in our local grocery store. Since these plants are so ubiquitous we may forget sometimes just how extraordinary they are, especially the more common ones that we see almost daily. Here’s a highlight of a few common herbs you probably come across quite often.

Mint (spearmint & peppermint)

Mint is known for it’s distinctive cool and refreshing flavor and feel. Spearmint in particular is a little more on the sweeter side than peppermint. It's a common ingredient in oral care products and teas. Mint is great for soothing an upset digestive system; particularly stomachaches, indigestion, gas, nausea, and vomiting. Peppermint relaxes those gut muscles, which lets out the gassiness that makes us feel uncomfortable. For those reasons, it can be very helpful for people suffering from irritable bowel syndrome. Mint can also be quite relaxing, and a topical rub of the essential oil may ease tension from headaches as well. Mint leaves also have antioxidants. It’s rich in vitamin C which is great for your immune system, skin, and heart health. Mint tea is nice to enjoy either hot or cold. Personally, I enjoy putting a few spearmint leaves in my spinach smoothie. The ingredients are spinach, banana, non dairy milk, frozen mango, mint, and avocado. It’s sweet, creamy, and delicious- give it a try!

Parsley

Parsely pops up often in many different cuisines, especially in Middle Eastern and Italian dishes. It’s that key green ingredient in tabouleh and falafel. If you have yet to experience either of those foods, hurry up and do so because (delicious) life is passing you by. Just like mint, parsley also packs a good amount of vitamin C, but in addition to that it has even more of vitamins A and K, especially vitamin K. Vitamin A supports healthy skin and eyes, while vitamin K is great for bone health and proper blood clotting (so you don’t bleed to death from cuts). Additionally, both vitamins K and C promote a healthy heart. Keep in mind that heart disease is still the number one disease taking adult American lives- so pass the tabouleh!

Cilantro

Cilantro is quite special- some folks love it and for others it tastes like soap! A close relative to parsley, it also delivers a significant amount of vitamin K to our bodies. It contains carotenoids as well, which are what give carrots and butternut squash their orange, yellow color. Cilantro has multiple carotenoids (such beta carotene, lutein, zeaxanthin) which are all antioxidants. These antioxidants in particular can help stave off eye diseases like macular degeneration (blurred vision from a damaged part of the eye). Although the studies have been primarily done in rats, cilantro can also reduce lead build up. You could describe this as a bit of a lead detoxification effect. While the detox evidence in humans isn’t quite strong, cilantro nonetheless delivers a whole host of nutritional benefits- lead detoxing or not. 

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