High-Antioxidant Cooking Herbs

Best Disease-Fighting Culinary Herbs

Oct 7, 2008

Many herbs are not only tasty, but also a great source of antioxidants, which protect against heart disease, stroke, and cancer.

While most people are aware of the benefits of fresh fruits, vegetables, and spices such as garlic and chili, the high antioxidant content of culinary herbs has not received as much press.

Spices are extracted from the seeds, stems, buds, roots, and bark of plants, whereas herbs are taken from the leaves. In addition to antioxidants, many herbs have antibacterial and antiviral effects, helping to protect against contagious illnesses.

Oregano

A great herb for pizza, pasta, sautéed vegetables, omelettes, garlic bread, and salad dressings, oregano has an antioxidant capacity that is up to 20 times higher than any other herb, and far greater than many fruits and vegetables. A single tablespoon of fresh oregano provides antioxidant activity equivalent to a medium-sized apple.

In addition to its antioxidant benefits, oregano has been shown to provide antimicrobial activity against certain nasty pathogens such as E. coli and Salmonella. Oregano is also a source of vitamins K, A, and C, as well as manganese, iron, Omega-3 fatty acids, calcium, and dietary fiber. Marjoram, a close relative of oregano, also has a high antioxidant content.

Rosemary

Rosemary provides a variety of benefits, including stimulating the immune system, improving digestion, and enhancing circulation, as well as containing anti-inflammatory compounds that are beneficial for those who suffer from inflammatory conditions such as asthma and arthritis. Rosemary may also improve concentration by increasing blood flow to the brain.

With plenty of polyphenols, rosemary offers antioxidant and antimicrobial benefits, and this potent herb is also a source of dietary fiber, iron, and calcium. Rosemary is delicious on meats and potatoes, as well as in omelettes, soups, white breads, and tomato sauces. The fresh leaves can also be pureed in olive oil to create a bread-dipping sauce.

Peppermint

Rich in phenolic constituents and flavonoids, peppermint’s benefits include antiviral, antioxidant, antifungal, and antibacterial activities. Peppermint may also ease stomach complaints such as indigestion due to its ability to relax smooth muscles. Additionally, a phytonutrient found in peppermint oil has been found to protect against cancer of the skin, lungs, and colon in animal studies.

Like rosemary, peppermint contains rosmarinic acid, which may help those with asthma to breathe more easily. Peppermint is also a rich source of vitamins A and C, as well as other vitamins and minerals. Peppermint can be consumed as a tea or added to salads and tomato-based soups.

Basil

Flavonoids and volatile oils in basil provide DNA protection and antibacterial activity. Adding basil to fresh greens, pesto sauce, stir fries, and tomato soups not only adds flavour, but also helps to protect against cancer, atherosclerosis, and bacterial illnesses.

Basil’s volatile oils provide anti-inflammatory benefits, which may help with medical problems such as inflammatory bowel conditions, asthma, and rheumatoid arthritis. Basil is also a source of other minerals critical to health such as magnesium, calcium, iron, and potassium, as well as vitamins K, A, and C and dietary fiber.

Basil is a versatile herb that improves many meat and pasta dishes, as well as dips, soups, and sauces, particularly those that include tomatoes. Basil grown next to tomatoes can enhance their flavour.

Parsley

Research with animals suggests that volatile oil compounds in parsley may inhibit tumour formation. Parsley also provides chemoprotective benefits because it helps to neutralize certain carcinogens, such as benzopyrenes found in smoke from cigarettes and charcoal grills. Parsley is a source of vitamins A and C and folic acid.

A great edible garnish for almost any meal, parsley is also a particularly nice addition to soups, rice dishes, potatoes, and pastas, and adds a fresh crisp taste when sprinkled on salads.

Sage

In addition to providing both antioxidant and anti-inflammatory benefits, a double-blind, placebo-controlled study found that sage can also enhance memory. Sage is a good addition to stews, soups, casseroles, tomato sauces, omelettes, pizza, chicken, and fish.

Dill

Offering antioxidants and chemoprotective effects, dill also works to prevent bacterial overgrowth and reduces the risk of bone loss due to its high calcium content. Additionally, dill is a source of manganese, magnesium, and iron. Dill is great in yogurt-based dips, egg salad, and potato salad, as well as with fish and as a sandwich garnish.

Thyme

Thyme offers a number of health benefits, including protecting against bacteria and fungi, as well as containing a high antioxidant load and vitamin K, manganese, iron, and calcium. Thyme is tasty in vinaigrette salad dressings and other uncooked foods, as well as pasta, bean, soup, and fish dishes.

Tarragon

A member of the dandelion and daisy family, tarragon is another herb with a high antioxidant content, as well as anti-inflammatory and antiviral properties. It may also help to protect liver health and improve immune function.

Tarragon can be used to improve the flavour of chicken, fish, and egg dishes, as well as vegetable side dishes. It is also used to enhance sauces and vinaigrette dressings.

Although herbs are not a magic bullet for curing or preventing health problems, adding them to a variety of foods as part of a healthy diet can help to reduce the risk for a broad array of illnesses. An additional benefit of herbs is that they can be used to replace artificial flavourings and salt, as well as high-calorie toppings and flavourings.