Healthy HerbsHealth Benefits of Common Herbs

Theresa Gonzales

HW499: Bachelor’s Capstone in Health and Wellness

Kaplan University

Introduction

Healthy herbs have long been held in a holistic place in our wellbeing. We all use herbal parts in our daily lives, one way or the other, whether for their rich flavor, for their healing power, or in a lovely recipe. Herbal benefits are many.

We will identify common herbs, different forms herbs, how to include them in our daily diet, and the benefits of each herb.

Can you identify these Common Herbs?

Common Herbs Basil

Parsley

Oregano

Rosemary

Thyme

Cilantro

Sage

Dill

Garlic

Mint

Health Benefits of These Common Herbs

Basil:

Basil is rich in vitamin k, vitamin A, iron, calcium, manganese, magnesium, vitamin C and potassium. Basil can and is used as an antiseptic, antidiabetic, anti-inflammatory. Basil is also used for treating ulcers, arthritis, renal disease and insect bites. Contemporary uses include anxiety, coughs, and gas.

Parsley:

Parsley is rich in many vital vitamins, including Vitamin C,  B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system, too. Parsley is used to treat cough, gastrointestinal upset, menstrual irregularities, dysuria, joint pain and inflammation. It can also help control your blood pressure.

Health Benefits of These Common Herbs (Cont’d)

Oregano:

Oregano contains fiber, iron, manganese, vitamin E, iron, calcium, omega fatty acids, manganese, and vitamin K. Oregano can be used for an expectorant, insect repellent, athlete’s foot, insect bites, internal disorders, and respiratory. Oregano also can be used to help treat a number of skin conditions like acne and dandruff.

Rosemary:

Rosemary a good source of iron, calcium, and vitamin B6. Rosemary is a rich source of antioxidants and anti-inflammatory compounds- these are thought to help boost the immune system and improve blood circulation. Rosemary helps improve digestion, enhances memory and concentration, neurological protection, and produces anti-carcinogen properties.

Health Benefits of These Common Herbs (Cont’d)

Thyme:

Thyme is a rich source of many important vitamins such as B-complex vitamins, beta carotene, vitamin-A, vitamin-K, vitamin-E, vitamin-C, and folic acid. Thyme is used for bronchitis, whooping cough, sore throat, colic, arthritis, upset stomach, diarrhea, dyspraxia, intestinal gas, parasitic worm infections, and skin disorders. It is also used to increase urine flow (as a diuretic), to disinfect the urine, and reduce blood pressure. Thyme has also been known to help protect against cancer.

Cilantro:

Cilantro contains folic-acid, riboflavin, niacin, vitamin-A, beta carotene, and vitamin-C. Cilantro helps prevent cardiovascular damage, and helps control heart rate and blood pressure. This flavorful herb also helps prevent urinary tract infections and has antibacterial effects on bacteria and fungi.

Health Benefits of These Common Herbs (Cont’d)

Sage:

Sage is exceptionally rich source of several B-complex groups of vitamins, such as folic acid, thiamin, pyridoxine and riboflavin. It also contains vitamin A and Vitamin C. Sage is used to treat diarrhea, menstrual disorders, sore throat, depression, cerebral ischemia, Alzheimer’s disease, gastrointestinal disorders, and gum disease. Sage also protecting against diabetes.

Dill:

Dill contains folic acid, riboflavin, niacin, vitamin A, ß-carotene, vitamin-C, copper, potassium, calcium, manganese, iron, and magnesium. Dill can be used for relieving constipation, insomnia, repairing of injured bones (bone loss), relieve gas, anti-inflammatory, and helps management of insulin levels.

Health Benefits of These Common Herbs (Cont’d)

Garlic:

Garlic contains Manganese, Vitamin B6, Vitamin C, Selenium, Fiber, Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1. Garlic is used as a anti-inflammatory and anti-asthmatic. Garlic helps lower cholesterol and blood pressure, also has been found to help lower the risk of developing cancer, and boost the function of the immune system. Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

Mint:

Mint contains potassium, magnesium, calcium, phosphorus, vitamin C and vitamin A. Mint promotes digestion, reduces nausea and headaches. Mint is very effective in clearing up congestion of the nose, throat, bronchi and lungs, which gives relief for respiratory disorders. Beneficial for asthma. Mint is a natural stimulant and may help with depression and fatigue. Improvves oral health. Helps prevent cancer.

Different Forms of HerbsDried Herbs:

You can find dried herbs at your local grocery stores or you may dry your own herbs, and you can also purchase dry herbs online.

Fresh Herbs:

You can buy fresh herbs a your local farmers market and grocery store, another way of getting fresh herbs is to grow them yourself.

Powdered Herbs:

These are usually purchased at your grocery store, or vitamin/nutritional shops, but can also be purchased online.

Herbs made into oils:

You can make your own herb oils, or you can buy at certain grocery stores or purchase online.

Including Herbs Into Your Meals Basil is highly fragrant and has

a bright clove and peppery taste. There are many different types of basil that range from lemon to cinnamon. Basil leaves are added to flavor any vegetable, poultry, or meat dish. The herb is also used in tomato and egg dishes, stews, soups, and salads.

Parsley brightens flavors. It adds balance to savory dishes. Parsley can be used as flavoring agent in the preparation of vegetable, chicken, fish and meat dishes. Also good on a fresh green salad or in dips, pestos.

Oregano and Thyme have a pine flavor. Both these herbs are usually paired with salads, vinaigrettes, poultry, and seafood dishes.

Rosemary has a pine-like fragrance and pungent flavor. Rosemary is used to flavor in salads, soups, baked vegetables, and meat dishes. Rosemary goes well with tomatoes, potatos, zucchinis.

Cilantro is similar to a mixture of citrus and parsley with a bite. Cilantro is great with avocados, beef, chilies, citrus foods, coconut, corn, cumin, curry, garlic, onion, oregano, poultry, sausage, seafood, and tomatoes.

Including Herbs Into Your Meals (Cont’d..) Sage has a flavor similar to

cedar, lemon, and mint. Sage used in stuffing in season sausages, pork, poultry and fish. Sage is also used in many vegetable dishes, especially with beans. It is also used as a garnish in herb salads.

Dill has hints of anise or lemon. Dill is used in pickling as well as in spicy dishes. Can be sprinkled on tomatoes, blended into tuna salad, enhances dips with rye bread.

Garlic has a pungent, warm, aromatic, sweet and spicy at the same time. Garlic is the staple in almost every cuisine throughout the world.  It is a key ingredient in Italian, Mexican, and Chinese cooking. Garlic enhances the flavor of almost any dish.

Mint is used extensively in the preparation of herbal tea. It is a flavoring base in ice cream. Mint is also used in the preparation of chutney, soups, and sauces.

Conclusion

Herbs have been used for thousands of years by ancient civilizations from all over the world, offering various benefits for both physical and spiritual health. However you use an herb in some form has a benefit for your health. Herbs contain unique anti-oxidants, essential oils, vitamins, and many other plants derived nutrient substances, which help equip our body to fight against germs, toxins and to boost immunity level. Herbs are, in fact, medicines in smaller amounts. But you always have to take in consideration of how much you use and the form you use it and does it have an interaction with anything you may be taking.

REFERENCES Harvard Health Publications. (2015). Herbs and Supplements. Retrieved

From: http://www.health.harvard.edu/search?q=supplements+and+herbs

Rudrappa, U. (2010). Healthy Herbs nutrition facts. Retrieved From: http://www.nutrition-and-you.com/healthy-herbs.html

Skidmore-Roth, L. (2010). Mosby's Handbook of Herbs and Natural Supplements. Mosby Elsevier. Fourth Edition. St. Louis, Missouri. ISBN: 978-0-323-05741-1

U.S. Department of Health and Human Services. Environmental Health and Toxicology. Retrieved From: http://sis.nlm.nih.gov/enviro/dietarysupplements.html

University of Illinois Extension. (2015). Herb Gardening: List of Common Herbs. Retrieved From: http://extension.illinois.edu/herbs/directory.cfm