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6 Common Herbs and Why You Should Eat Them (Hint: They Don’t Just Taste Good)

Posted By Mark Sisson On April 26, 2011 @ 9:20 am In Health,Nutrition | 96 Comments

We typically think of culinary herbs as useful flavorants. They round out flavor profiles, add complexity to otherwise basic dishes, meld with other herbs to form novel taste compounds that you can’t quite place and cannot be replicated with any other combination, and, used with a subtle, skilled hand, simply make food taste incredible. Oh, and like most seemingly inconsequential things people have been adding to food for thousands of years, they also happen to have some fascinating health benefits. Huh – how about that? Things that taste good and have a long and storied culinary history might also be good for you? Amazing how that works out!

Let’s get down to it.

Rosemary

Rosemary goes well with just about anything, in my experience, which is odd, because it’s one of the most pungent, powerful herbs in existence. Some herbs just kinda linger in the background, maybe adding a slight change to the bouquet of a dish but never really distinguishing themselves, but when rosemary’s around, you know it. You can’t avoid it. Heck, even walking around most neighborhoods you’re liable to find a massive rosemary bush trying to evolve into a rosemary tree.

What’s so great about rosemary, besides the flavor and smell? Rosemary-infused olive oil oxidative damage and rancidity [7], beating out herbs such as thyme, lemon, and basil (although both thyme and lemon improved stability, too). In healthy volunteers, oral rosemary extract improved endothelial dysfunction [8] (perhaps due to up-regulation of glutathione [9], eh?). Rosemary extract also improved the oxidative stability of butter [10], and it inhibited the formation of heterocyclic aromatic amines [11] (a potential carcinogen) in fried beef [12]patties.

Thyme

Rosemary’s great, but I find it even greater with a bit of thyme involved. If you have the time, I’d definitely use both in concert. Okay, that was bad; I apologize.

Thyme, however, is worth using, awful jokes aside. I mean, what else but thyme couldĀ stave off [13] the oxidative damage done to corn [14] oil under deep-frying conditions for a couple extra hours? Sure, you’re not eating corn oil, but that same lipid-stabilizing accumen would probably work awfully well for, say, butter [15]. And for those who enjoy the classic rosemary/thyme/garlic rub on your lamb, keep an eye out for lamb [16] borne to thyme-fed pregnant ewes, which exhibits greater oxidative stability, lower bacterial counts, and better color [17]. No word on whether it influences taste.

Sage

Sage is under appreciated. Brits have always used it in their cooking, and Mom probably uses it to season her turkey stuffing, but that’s about it. I like it, but I’ll admit that it can be overpowering; you only need a pinch, or a few leaves, meaning most of the bunch you bought for $2 at the market goes to waste. One solution is to grow your own [18]. Another is to freeze or dry the leftovers. Either way, it’s worth using on poultry and fatty cuts of meat (think big juicy roasts).

Sage is rich with rosmarinic acid [19], an antioxidant found in many common culinary herbs that (surprise, surprise) protects fats against oxidative damage. In humans who drank sage tea [20] for several weeks, endogenous antioxidant defenses were up-regulated and the lipid profile was improved (HDL increase [21]). Perhaps most interestingly, a sage extract was used to improve memory and attention in healthy older subjects [22]. It also seems to work on memory in healthy younger subjects [23], too.

Mint

Everyone loves something about mint, in my experience. They may hate the classic spearmint, but love peppermint (a hybrid of spearmint and watermint). They may hate the taste, but love the smell (or vise versa). They might be scared of Santa and his creepy elves, but the allure of the candy cane draws them to his expansive lap. They may hate getting hair cuts, but cannot resist the hypnotic swirl of the barber’s pole.

As for its health benefits, peppermint oil was more effective than placebo at treating irritable bowel syndrome, a meta-analysis of the clinical literature found [24], and it was equally effective as pharmaceutical treatments. Also, though it was a very brief trial, spearmint leaf tea showed promise as an anti-androgen treatment for hirsutism [25] (abnormal hairiness) in polycystic ovarian syndrome in female subjects.

Basil

Ah, basil. Pesto [26] uses it. Thai cooks will sometimes stir-fry it. I like nibbling on raw leaves, from time to time. It’s one of those herbs with a flavor so distinct that its usage is severely limited. That is, you can’t just add basil to everything and expect the dish to taste good, but when it works, it’s a thing of beauty. Go get yourself a plant or a bagful. The good thing about basil is that it freezes well, so don’t worry about wasting it.

And basil does some cool stuff, too. In hypertensive rats, sweet basil reduced blood pressure [27]. In diabetics, holy basil reduced both fasting and post-prandial blood glucose [28]. And as is usual with the herbs, basil displays some protective attributes against fatty acid oxidation [29].

Oregano

US soldiers returning home after World War II carried with them a fondness for the “pizza herb” – oregano. We at MDA prefer to call it the “meatza [30] herb,” but you get the point: it’s a good ally in the kitchen.

Oregano is a strange herb in that its dried form confers a more potent taste than the fresh leaves, so don’t feel too bad about using the dried stuff. It works just fine, and it retains most of its antioxidant capacity even when dry as a bone [31]. And a bountiful, impressive antioxidant capacity it is, what with its ability to reduce the formation of carcinogenic and atherogenic compounds [32] when added to cooking hamburger meat. Malondialdehyde levels were also reduced in plasma and urine samples taken from those who ate the meat.

What can we gather from this quick look at just a few of the most common culinary herbs? Well, herbs confer a lot of benefits to the cooking process. They make it taste good for one, but they also protect the fats from oxidation during cooking, making them perfectly paired with fatty foods – like herbed cheeses, herbed butters, lamb legs studded with rosemary and thyme, butter or cream sauce reductions with a dash of herbs, and herb-infused olive oils.

A Few Herby Tips

  • Use a wide variety of herbs.
  • Never use too much of any single herb at once.
  • Try different blends.
  • Grow some fresh herbs and keep plenty of dried on hand.
  • Let your taste buds guide you.
  • Add herbs when cooking fats; this won’t just protect the fat from oxidation, but it will also provide the best flavor.
  • Feed your pregnant ewe plenty of thyme.

What’s your favorite herb? There are dozens out there, and I’m sure each has its own set of health benefits. Anything else you’d like to know about herbs? Tell me in the comment board and I’ll see about a follow-up post!


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[7] oxidative damage and rancidity: http://www.marksdailyapple.com/rancid-fat-store-bought-mayo-and-ric-bran-oil/

[8] improved endothelial dysfunction: http://www.ncbi.nlm.nih.gov/pubmed/20734322

[9] up-regulation of glutathione: http://www.ncbi.nlm.nih.gov/pubmed/10440166

[10] improved the oxidative stability of butter: http://www.ncbi.nlm.nih.gov/pubmed/17392082

[11] inhibited the formation of heterocyclic aromatic amines: http://www.ncbi.nlm.nih.gov/pubmed/10762724

[12] beef : http://www.marksdailyapple.com/the-differences-between-grass-fed-beef-and-grain-fed-beef/

[13] stave off: http://www.ncbi.nlm.nih.gov/pubmed/21384362

[14] corn: http://www.marksdailyapple.com/corn-is-not-a-vegetable/

[15] butter: http://www.springerlink.com/content/ap5w6616kk072264/

[16] lamb: http://www.marksdailyapple.com/lamb/

[17] exhibits greater oxidative stability, lower bacterial counts, and better color: http://www.ncbi.nlm.nih.gov/pubmed/20374869

[18] grow your own: http://www.marksdailyapple.com/a-beginners-herb-garden/

[19] rich with rosmarinic acid: http://www.ncbi.nlm.nih.gov/pubmed/21506887

[20] drank sage tea: http://www.ncbi.nlm.nih.gov/pubmed/19865527

[21] HDL increase: http://www.marksdailyapple.com/cholesterol/

[22] improve memory and attention in healthy older subjects: http://www.ncbi.nlm.nih.gov/pubmed/18350281

[23] in healthy younger subjects: http://www.ncbi.nlm.nih.gov/pubmed/12895685

[24] meta-analysis of the clinical literature found: http://www.ncbi.nlm.nih.gov/pubmed/16121521

[25] spearmint leaf tea showed promise as an anti-androgen treatment for hirsutism: http://www.ncbi.nlm.nih.gov/pubmed/19585478

[26] Pesto: http://www.marksdailyapple.com/pork-tenderloin-with-cilantro-pesto/

[27] sweet basil reduced blood pressure: http://www.ncbi.nlm.nih.gov/pubmed/20448636

[28] holy basil reduced both fasting and post-prandial blood glucose: http://www.ncbi.nlm.nih.gov/pubmed/8880292

[29] displays some protective attributes against fatty acid oxidation: http://www.ncbi.nlm.nih.gov/pubmed/17221941

[30] meatza: http://freetheanimal.com/2009/09/meat-crust-pizza-its-meatza.html

[31] retains most of its antioxidant capacity even when dry as a bone: http://www.ncbi.nlm.nih.gov/pubmed/21118053

[32] ability to reduce the formation of carcinogenic and atherogenic compounds: http://www.ajcn.org/content/91/5/1180.abstract

[33] Primal Blueprint Books: http://www.primalblueprint.com/category/Books_and_Media?utm_source=mda_sidebar&utm_medium=banner&utm_campaign=sidebar_like_article_books

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