These leafy greens are loaded with flavor and nutrients—and studies show that even small doses are filled with compounds that reduce inflammation and even protect against cancer.
These leafy greens are loaded with flavor and nutrients—and studies show that even small doses are filled with compounds that reduce inflammation and even protect against cancer. Herbs are antioxidant powerhouses—and mounting evidence suggests they can help protect against cardiovascular disease, cancer, inflammation, and more.
is mounting that you can reap real health perks from consuming parsley, sage, rosemary, thyme, and other culinary herbs—which do more than simply add flavor to food. “Basically, herbs are leafy greens—they’re the leafy parts of certain plants,” says Jackie Newgent, a registered dietitian-nutritionist, chef, and author ofEven though they’re generally not used in large quantities, “you can still think of herbs as veggies, in terms of their potential health benefits.” How do herbs work their magic? One key attribute is that herbs “are powerhouses of antioxidant compounds,” says Wendy Bazilian, a nutrition and wellness expert in San Diego and host of thepodcast. Antioxidants protect the body by neutralizing harmful, unstable molecules called free radicals, which cause oxidative stress and damage to cells, DNA, and other vital structures inside us. Research suggests that consuming significant amounts of antioxidants from plant-based foods may help protect you against researchers analyzed existing research of the anti-inflammatory effects of coriander, sage, mint, basil, rosemary, oregano, and thyme: They found that these herbs demonstrated anti-inflammatory effects at maximum daily doses of 3 grams for individual herbs or 6.6 grams of a combination of herbs. The phytochemicals and bioactive compounds that protect herbs and other plants from microbes including bacteria and fungi “are also helpful for protecting humans” from health threats, says Alexandra Kazaks, a registered dietitian nutritionist and member of the nutrition division of the Institute of Food Technologists. What’s more, herbs “have so many positives, including vitamins and minerals and other health-promoting compounds,” Bazilian says. “They make foods we need to eat more of—like fruits and vegetables, whole grains, nuts, seeds, proteins, and yogurt—taste delicious.” Specific herbs come with their own unique health benefits too—from basil’s positive influence on gut health to rosemary’s ability to suppress allergic responses. Usually a few teaspoons or tablespoons a day can make a difference, and together they have a cumulative effect in promoting good health. Here’s a closer look at how various herbs compare, plus ideas for how to easily incorporate them into your meals.gut health and metabolic health ; meanwhile, its antimicrobial, anti-inflammatory, antioxidant, and other beneficial properties suggest that basil can help fightOne of the simplest preparations is to use whole fresh basil leaves in a caprese salad with sliced tomatoes and fresh mozzarella, says Newgent. Or, you can add fresh or dried basil to pasta, pizza, egg dishes, soups, roasted chicken, stir-fries, or even cocktails.is that these effects are due to the combined action of its phytochemicals, which have antioxidant, anti-inflammatory, and other health-promoting properties.that cilantro may help protect against obesity, diabetes, and metabolic syndrome, thanks to its polyphenol content . Consider adding the fresh leaves to curries, soups, salsas, and bean dishes for an extra burst of flavor, Bazilian suggests.. These phytochemical compounds are also considered to have anti-cancer properties as they are believed to alter hormone activity in helpful ways, induce enzymes that detoxify the body, regulate immune function, and prevent or slow the growth of cells.for three months has been found to reduce harmful LDL cholesterol and increase health-promoting HDL cholesterol, among people with mild cholesterol abnormalities.contains an impressive amount of calcium, potassium, and vitamins A and K, as well as traces of folate, magnesium, and other nutrients.You might add oregano to potatoes or chicken before roasting them. Or brush a mixture of oregano with extra virgin olive oil and garlic onto zucchini or eggplant before grilling or roasting it, advises Newgent.In addition, “parsley is packed with antioxidants and other bioactive compounds that may play a role in supporting heart health,” says Newgent. In fact,How to cook with parsley Besides adding fresh parsley to green and grain salads, you can put the fresh or dried form into stews, pasta, egg concoctions, and bean dishes, Bazilian says. Newgent recommends blending fresh parsley with pistachios, extra-virgin olive oil, lemon juice, and sea salt, and drizzling it over roasted veggies, or grilled fish, chicken, or tofu.Rosemary is rich in various plant-based substances that have antioxidant and anti-inflammatory effects. “The strong herbal aroma of rosemary is actually an indicator of its bioactive compounds, which may be linked with anti-inflammatory and antimicrobial properties,” says Newgent.tablespoon of dried rosemary contains vitamin A, folate, potassium, magnesium, and 42 mg of calcium. Rosemary can even be used to preserve food and“Rosemary can stand up to heat and cooking,” says Bazilian, so it’s a worthy addition to roasted potatoes, chicken, fish, and vegetables., minerals , and phytonutrients . The fragrant herb is known for its antioxidant, anti-inflammatory, antiviral, antibacterial, and antiseptic activities. This is why thyme may play a role inConsider adding fresh thyme leaves to vegetable soups, sautéed mushrooms, or white bean dishes. You can also use fresh or dried thyme in salad dressings and marinades, Bazilian says.
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