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Home > Nutrition > 12 Herbs That Are Good for Your Health

12 Herbs That Are Good for Your Health

December 5, 2022
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

Herbs have been used in traditional medicine around the world for centuries. Many herbs have high concentrations of phytochemicals that can be effective in boosting general health and immunity.

herbs that can improve your health

Herbs That Improve Health

Here is a brief list of herbs you can add to your diet to help fight conditions such as weak immunity, high cholesterol levels, and free radical damage. (1)

1. Turmeric

Turmeric is widely used in Ayurvedic and Chinese medicine for its beneficial properties. It contains an active compound called curcumin. Curcumin has potent anti-inflammatory and antioxidant qualities.

Curcumin, along with other antioxidants in turmeric, is an effective management agent for high cholesterol levels, type 2 diabetes, inflammation, arthritis, high blood pressure, wounds, liver diseases, and even some types of cancers. (2)

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You can consume a glass of “turmeric milk” every morning. Simply add ½ teaspoon of turmeric to a glass of warm milk and drink it. (3)

Curcumin supplements are also available, and you may consume these daily after consulting your doctor.

2. Cilantro

Cilantro, or coriander, is used as a topping for many traditional dishes. However, this herb is more than just food décor – it contains many antioxidants and lipids. Its essential oil, linalool, has anti-inflammatory and antidepressant qualities.

Some studies have shown that adding cilantro to meat when grilling or frying can help reduce the amount of HCAs (heterocyclic amines) released from it. HCAs are believed to be carcinogenic. (4)

Cilantro is also rich in vitamins A, C, and E. (1)

3. Ginger

Ginger contains many antioxidants and anti-inflammatory properties. It is an effective cure for nausea such as that experienced during pregnancy and seasickness. It also has pain-relieving qualities.

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Ginger has also been linked to better diabetes control in many people. Its active ingredient, 6-gingerol, helps fight infections and inflammation. (5)

You can drink ginger tea or add grated ginger to stir-fries, soups, and other main dishes.

herbs like turmeric, cilantro, ginger, and basil can improve your health

4. Basil

Basil contains antimicrobial and antioxidant qualities. Vicenin and rientin, two important phytochemicals found in basil, help boost the immune system. The high antioxidant content of basil also helps fight aging and cell damage. (6)

Basil can be used as a seasoning for soups, roasts, and curries.

5. Rosemary

Rosemary is widely used in cooking for its flavor and aroma. It is also useful for its medicinal properties.

Recent studies show that rosemary essential oil can be compared to minoxidil (7) for its hair-growth capabilities. It also has antioxidant and anti-inflammatory compounds. (8)

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6. Oregano

Oregano is rich in carvacrol, a compound with antimicrobial and anti-inflammatory effects. It also contains antioxidants that can help boost the immune system. (9)

Dried oregano leaves can be mixed with salt and chili flakes to make a seasoning powder. You can also consume oregano tea by steeping fresh or dried oregano leaves in water.

7. Peppermint

Peppermint is known for its soothing effects on the digestive system. It helps relieve nausea and symptoms of irritable bowel syndrome and acidity. Peppermint tea is said to have anti-inflammatory properties and can also help improve mood. (10)

herbs like rosemary, oregano, peppermint, and sage can boost your health

8. Sage

Sage is another herb from the mint family with medicinal properties. It can improve mood and cognitive abilities. Sage also helps lower cholesterol levels and blood glucose levels. It is useful in respiratory issues such as bronchitis and asthma. (11)

9. Garlic

Garlic helps lower cholesterol levels and blood pressure. It protects the heart and cells from free radical damage. It also has antimicrobial and anti-inflammatory qualities.

However, garlic can act as a blood thinner and should not be taken along with blood-thinning medicines such as warfarin. (12)

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10. Ginseng

Ginseng can have mood-alleviating and aphrodisiac qualities. However, it can cause high blood pressure or high blood glucose. Hence, people with hypertension or diabetes should not use it. (13)

11. Chamomile

Chamomile is well known for its soothing quality. It helps improve mood, alleviate depressive symptoms, and provide relief from headaches or migraines.

Chamomile tea is a good way to consume chamomile. However, pregnant women or women trying to conceive should not use it. (13)

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herbs like garlic, ginseng, chamomile, and thyme can boost your health

12. Thyme

Thyme is very beneficial in healing respiratory illnesses such as bronchitis and asthma. It is a good source of vitamins C and A, antioxidants, and manganese. (14)

Adding thyme to food may be a good way to prevent food spoilage as it helps prevent bacterial growth.

Final Word

Herbal medicine is probably one of the oldest forms of medicine known to mankind. Consuming these herbs regularly can help improve your health and quality of life exponentially.

References
  1. Paur I, Carlsen MH, Halvorsen BL, et al. Antioxidants in Herbs and Spices: Roles in Oxidative Stress and Redox Signaling. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 2. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92763/.
  2. Sharifi-Rad J, Rayess YE, Rizk AA, et al. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020;11:01021. Published 2020 Sep 15. doi:10.3389/fphar.2020.01021.
  3. Lal B, Kapoor AK, Asthana OP, et al. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999;13(4):318-322. doi:10.1002/(SICI)1099-1573(199906)13:4<318::AID-PTR445>3.0.CO;2-7.
  4. Chemicals in meat cooked at high temperatures and cancer risk. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet.
  5. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42.
  6. Ponnusam Y, Louis T, Madhavachandran V, et al. Antioxidant Activity of The Ancient Herb, Holy Basil in CCl4-Induced Liver Injury in Rats. Ayurvedic. 2015;2(2):34-38. doi:10.14259/av.v2i2.176.
  7. Panahi Y, Taghizadeh M, Marzony ET, Sahebkar A. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015;13(1):15-21.
  8. Ghasemzadeh Rahbardar M, Hosseinzadeh H. Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iran J Basic Med Sci. 2020;23(9):1100-1112. doi:10.22038/ijbms.2020.45269.10541.
  9. Gilling DH, Kitajima M, Torrey JR, Bright KR. Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. J Appl Microbiol. 2014;116(5):1149-1163. doi:10.1111/jam.12453.
  10. Chumpitazi BP, Kearns GL, Shulman RJ. Review article: the physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders. Aliment Pharmacol Ther. 2018;47(6):738-752. doi:10.1111/apt.14519.
  11. Lopresti AL. Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs R D. 2017;17(1):53-64. doi:10.1007/s40268-016-0157-5.
  12. Mikaili P, Maadirad S, Moloudizargari M, Aghajanshakeri S, Sarahroodi S. Therapeutic uses and pharmacological properties of garlic, shallot, and their biologically active compounds. Iran J Basic Med Sci. 2013;16(10):1031-1048.
  13. Lim PHC. Asian herbals and aphrodisiacs used for managing ED. Transl Androl Urol. 2017;6(2):167-175. doi:10.21037/tau.2017.04.04.
  14. Oliviero M, Romilde I, Beatrice MM, et al. Evaluations of thyme extract effects in human normal bronchial and tracheal epithelial cell lines and in human lung cancer cell line. Chem Biol Interact. 2016;256:125-133. doi:10.1016/j.cbi.2016.06.024.
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