Healing Herbs from the Kitchen
Top 10 Herbs For Your Kitchen
Did You Know —
• That Common Culinary Herbs Are Medicinal?
• That Adding Herbs To Food Makes It More Healthy?
• That Growing Your Own Herbs Is Easy?
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Add Magic To Your Meals….
Topic: CULINARY HERBS
Researchers with the Medicinal Plant Program at the University of Massachusetts, Amherst, are breeding spearmint and peppermint for drought tolerance.
They are anticipating that as the amount of arable land on earth decreases due to desertification, non-food cash crops will need to be adapted to growing on marginalized land.
Add Magic To Your Meals….
Healing Herbs from the Kitchen
Most of us think of culinary herbs as a way of making food more flavorful, more interesting, and as a means of reducing the use of salt. Long ago, before they were introduced to the kitchen, these herbs were used for their medicinal properties. Later, some were used to preserve food. As time passed, they were used with food to impart their beneficial properties into the everyday diet.
In this issue of Nutrition News, we have selected herbs that are commonly used in kitchens across the country. Besides sharing information, our topic was chosen to encourage the use of these wonderful, healing herbs into our ordinary meals. And, we want to encourage you to grow your own.1
Healing Herbs from the Kitchen
Footnote 1
1 Currently I maintain an herb garden, growing all the herbs I discuss here. They are outside my office on a baker’s rack. Okay, I’ll post a photo.
Essential Oils & Medicinals
We refer throughout to herbal essential oils. Keep in mind that essential oils can be toxic when taken internally. Unless you know otherwise, consider them only for external use.
Over 40% of medicines now prescribed in the U.S. contain chemicals derived from plants. Meanwhile, clinical studies involving the medicinal properties of herbs are increasing.
Historically, plant medicines were discovered by trial and error. For example, our ancestors noticed that digestion improved when they ate mint. Herb researchers have often taken their lead from folk usage.
Medicinal Plant Program
University of Massachusetts, Amherst
At the University of Massachusetts, Amherst, the Medicinal Plant Program is focused on establishing medicinal plants as crops and improving current medicinal plant production practices.
This program is not unique. According to the Journal of Medicinal Plant Research, the 4th Annual Global Conference on Medicinal Plants is scheduled for December, 2009 in Malaysia. Meanwhile, googling “medicinal plant research” yields over 3 million results.
Most household herbs have been used since antiquity. Two of them listed here, rosemary and sage, carry the Latin term officinalis, which means the herb was listed in the official pharmacopoeia of ancient Rome.
Research studies have shown that the unique health protecting effects of these aromatic herbs come from two basic constituents: flavonoids and volatile oils.
Flavonoids are plant elements that act principally as antioxidants. In aromatherapy, the volatile oils are known as the more familiar essential oils.
The Top 10 Culinary Herbs
Arugula (Eruca sativa).
As early as AD 77, arugula was noted for its medicinal properties in the classic Roman Naturalis Historia.2
Research suggests this herb may help protect the liver and inhibit the growth of cancerous tumors. (It is recommended as a preventative food by the American Cancer Society.) Surprisingly, recent research reveals arugula’s ability to fight peptic ulcers.
A member of the Brassicacae family (mustard, watercress, broccoli, cauliflower, etc.), the deep green arugula leaf is usually eaten in salads. According to herbalist Brigette Mars, it is pungent and highly alkaline. Besides containing potent antioxidants, arugula demonstrates antibiotic and antiviral properties. Lastly, it is rich in nutrients, particularly vitamin K.3
In May, 2009, research involving arugula and peptic ulcers was published in the World Journal of Gastroenterology. According to the Mayo Clinic, up to 10 percent of Americans will suffer from a peptic ulcer. Ulcers are open sores that develop on the inside of the stomach, upper small intestine, or esophagus. Prescription drugs “lead to various adverse side effects”.
The work of Rafatullah, et al, suggests that arugula extract is a natural and safe ulcer treatment. In animal studies, arugula significantly reduced basal gastric acid secretion. Further, pretreated lab animals were protected from the development of gastric ulcers – despite exposure to toxins and stresses. The reasons for the herb’s anti-ulcer effects are not yet clear.
The Top 10 Culinary Herbs
Arugula (Eruca sativa).
Footnotes
2 Written by Pliny the Elder, for nearly 2000 years, this encyclopedic work has served as the model for all subsequent works of its type.
3 Vitamin K is found in large amounts in most of the dark green herbs we discuss.
Linked to a reduced risk of bone fractures, the Framingham Heart Study found that people who consumed approximately 250 mcg/day of vitamin K had a 35% lower risk of hip fractures compared to those who consumed just 50 mcg/day.
It is obvious from this information that the RDA of 80 mcg is insufficient.
The Top 10 Culinary Herbs
Basil (Ocimum Basilicum).
This herb is readily available in most produce departments. A native of India (not Italy!), the name “basil” is from the old Greek basilikohn, meaning “royal”.
Originally, basil was used as a tea for its sedative effect. This also explains its effectiveness in relieving headache. A member of the mint family, it helps digestion and alleviates gas as well as curtailing stomach cramps, vomiting, and constipation. Basil is another herb high in vitamin K.
Studies show that basil essential oil restricts the growth of numerous bacteria, including Listeria, Staph, and E. coli. (International Journal of Food Microbiology, July 2003).
There is a practical demonstration in the February 2004 issue of Food Microbiology. A study in that issue shows that washing produce in a 1% solution of basil or thyme essential oil lowers the number of Shigella bacteria (a food poison closely related to E. coli and Salmonella) to a point below detection.4 Shigella triggers diarrhea and can cause significant intestinal damage.
The Top 10 Culinary Herbs
Basil (Ocimum Basilicum).
Antiviral Compounds
Basil also contains antiviral compounds, and is effective against warts. Fresh crushed leaves or a drop of oil can be applied to the affected area and covered with a bandage.
In his remarkable The Green Pharmacy, James Duke, PhD, writes that basil oil contains five anti-inflammatory compounds.
This can be helpful for arthritis pain and inflammatory bowel conditions. One of these compounds, eugenol, blocks the activity of the enzyme cyclooxygenase (COX).
Many non-steriodal anti-inflammatory drugs (NSAIDs), including aspirin and ibuprofen, work by the same action.
The Top 10 Culinary Herbs
Arugula (Eruca sativa).
Footnote
4 This is approximately 1t of oil to 2 cups water.
The Top 10 Culinary Herbs
Bay Leaves (Laurus nobilus).
Today, the leaf of the bay laurel tree crowns soups, chilis, and stews. Chefs know it combined with parsley and thyme as bouquet garni. However, few of us realize the history and romance of this “noble leaf.”
In Greek mythology, Apollo pronounced the laurel tree sacred and donned a laurel wreath. As a symbol glory and honor, laurel crowns were awarded to the champions of the first Olympics in 776 BC. Also, baccalaureate, the formal name of the bachelor’s degree, is from the French for laurel berry.
Bay leaf is traditionally used to strengthen the digestive organs, to expel gas, and to ease cramps.
Oil of bay can be used on the skin for rheumatism, bruises, and skin problems. Duke reports that bay contains a compound that is extremely useful in preventing migraine. (The same that is found in feverfew.)
The best way to use these leaves is to make tea by steeping 2-8 feverfew leaves and 1-2 fresh bay leaves.5
Regarding diabetes, Duke reports that bay leaves help the body use insulin more efficiently even at levels as low as 1/2 teaspoon.
Since black tea can significantly reduce blood sugar levels in laboratory animals, making a tea with both makes good sense.
The Top 10 Culinary Herbs
Bay Leaves (Laurus nobilus
Footnote
5 To “steep” herbs, pour hot, not boiling, water over about a T of crushed herbs. Let them sit until drinkable. Sip with honey throughout the day for prevention or take all at once.
The Top 10 Culinary Herbs
Dill (Anethum graveolens).
The word dill comes from the Norse word dilla, to lull to sleep. This well-known pickling herb is a member of the carrot family and was used by the Anglo-Saxons to cure flatulence and bring restful sleep.
The leaves have been recommended to nursing mothers as a milk stimulant. This follows dill’s reputation for quieting the nerves.
An old fashioned stomach remedy, dill has been used effectively for colic. A tea is prepared by steeping dill seeds in hot milk or formula. (Steeping 2t of seeds in water can help adults with upset stomach and heartburn.)
Dill also contains a compound which can encourage a late menstrual period. (Make tea.) The tea also freshens the breath (or chew a few leaves).
One of the oils in dill turns on an enzyme which interacts with glutathione (a potent antioxidant produced by the body).
This allows glutathione to deactivate damaging free radicals. The oils also qualify dill as a chemoprotective food able to neutralize carcinogens from all kinds of smoke. The essential oil can prevent an overgrowth of bacteria.
The Top 10 Culinary Herbs
Mint (Mentha piperita).
In her book, Essential Herbal Wisdom (2009, Llewelyn), Nancy Arrowsmith classifies the mints as lunar herbs. (Others, like basil, are solar.)
Best known for soothing unhappy tummies, peppermint tea is good for abdominal pain, including menstrual cramps, and flatulence.
In the past, women have inhaled the steam from mint tea for morning sickness. Chewing on fresh leaves is great for freshening the breath while a few drops of peppermint oil soothes toothache. Mint also works against insomnia.
No surprise, peppermint contains antioxidant and antiviral properties. All of the mints contain at least four compounds which target the herpes virus. (Melissa officinalis, lemon balm, is the most effective.) Drink the tea and put the remainder directly on the lesions.
Mint is also effective in treating gallstones. (Eat mint on pears. Pears are also great for resolving gallstones.)
In related information, the Wall Street Journal recently reported the use of natural herbal pesticides. Both mint and thyme oils were examples. (July 30, 2009)
See:
The Top 10 Culinary Herbs
Oregano (Oreganum vulgare).
This is the herb that gives pizza sauce its characteristic flavor. The plant was named “joy of the mountain” by the ancient Greeks (oros, mountain and ganos, joy).
Unlike today, many of oregano’s early uses were medicinal rather than culinary. Modern herbalists continue to use infusions for indigestion, coughs, headaches, and to promote menstruation.
Of the nearly 100 herbs in the mint family, oregano has the greatest antioxidant activity. In laboratory studies, oregano has demonstrated stronger anti-oxidant capacity than either BHT or BHA, two powerful synthetic anti-oxidants commonly added to processed food.
And, on a per gram fresh weight basis, oregano has demonstrated 4 times more antioxidant activity than blueberries.
Duke mentions that oregano may be useful as a preventive for glaucoma as well as against the oxidative stress of AIDS/HIV.
Like the other mints, it is useful for arthritis, body odor, and emphysema. In addition, oregano contains at least seven compounds that lower blood pressure.
Plus, the large number of antiseptic compounds in oregano make the tea and its vapors helpful in the relief of sinus infections.6
The Top 10 Culinary Herbs
Bay Leaves (Laurus nobilus
Footnote
6 My article “Miracle Oil of Oregano: Is It For Real?” appears on our website.
The Top 10 Culinary Herbs
Parsley (Petroselinum crispum)
Parsley is the world’s most popular herb. It is a perennial plant and once established will return to the garden year after year.
Known to the ancient Greeks, it wasn’t used as a medicinal until the Middle Ages. It has been given credit for curing a number of disorders, particularly those of the kidneys and the liver.
(Commission E, the German “FDA,” has approved parsley root tea for the treatment of kidney stones.)
In the US, parsley continues to garnish plates at restaurants, and is often the most nutritious part of the meal.
Tons of it go into the garbage instead of into patrons’ mouths. Greater the pity when a mere 2T equals 150 percent of our daily vitamin K requirement. Many who do eat it, do so to clear their palate and sweeten breath.
Parsley contains phytoestrogens, making it useful for some female complaints. Duke lists it for bladder infections (juice it with carrot, celery, and cucumber); inhibited sexual desire; tender breasts when nursing (it reduces swelling); and suppressed menses.
Because of its relatively high content of vitamin K, boron, and fluorine, it also enhances bone-building.
A few tips:
1) Parsley is a natural antihistamine, and can be used directly on insect bites and hives as a tea or crushed leaves.
2) Bruises will clear up within two days when crushed parsley is applied directly.
3) One more tip, avoid dried parsley. Use fresh parsley in soups, salads, and pestos.
The Top 10 Culinary Herbs
Rosemary (Rosmarinus officinalis).
This herb has such a long history of improving memory that in times past, a sprig was used as a symbol of remembrance. Currently there are two scientific reasons to reinforce this folk belief. First, rosemary is extremely high in antioxidants. We know that oxidative damage plays a role in Alzheimer’s disease and in the memory loss associated with old age. Secondly, there are compounds in rosemary which inhibit the breakdown of acetylcholine (a neurotransmitter which is essential to thought).
Rosemary doesn’t have to be ingested to bring these benefits. Compounds that retard acetylcholine breakdown can be absorbed through the skin, simply rub in rosemary oil. These potent antioxidant compounds also recommend rosemary for the prevention of cataracts and heart disease.
In Europe, rosemary leaf is approved by the German Commission E for indigestion. The oil is approved for muscle pain, arthritis, and circulation. Oddly, in their rosemary article, the University of Maryland Medical Center reports that there is no scientific evidence for these claims. (!?)
Because of rosemary’s long standing use for healthy hair, many natural shampoos contain the herb. Some naturopaths recommend a nightly rosemary oil and almond oil massage for baldness (1:2). There is some scientific evidence that this works – at least in combination with other essential oils.7
Rosemary contains a compound called cineole, which stimulates the central nervous system, explaining its use by aromatherapists for the treatment of depression. This is a compound also found in other aromatic herbs (e.g., lavender).
The Top 10 Culinary Herbs
Rosemary (Rosmarinus officinalis
Footnote
7 In one study of 84 people with alopecia areata (hair loss, generally in patches), those who massaged their scalps with rosemary and other essential oils (including lavender, thyme, and cedarwood) every day for 7 months experienced significant hair re-growth compared to those who massaged their scalps without the essential oils.
Unfortunately, it is impossible to say whether the hair growth was due to rosemary alone. To use topically, put 2 drops of each essential oil in 1-2 T base oil, such as almond or olive. Avoid contact with eyes and do not apply to an open wound. Store unused oil in the refrigerator.
The Top 10 Culinary Herbs
Sage (Salvia officinalis)
In 2001, the International Herb Association named sage “Herb of the Year”. This herb gives the characteristic taste and aroma to poultry stuffing (with or without the poultry). Sage is another member of the large mint family, and many of its uses are redundant with herbs already discussed. These include memory, Alzheimer’s, asthma, bad breath, baldness, and body odor.
Conditions unique to treatment by sage are canker sores, carpal tunnel syndrome, gingivitis, tonsilitis, and yeast infections.
Sage tea is useful in drying out canker sores and reducing pain. Its anti-inflammatory properties make it a good choice for carpal tunnel syndrome. Anti-inflammatory and antiseptic properties, along with tannin content work together to discourage gingivitis. (Rub raw leaves directly onto the gums.)
For the same reasons, sage works on gingivitis, German Commission E authorizes it as a gargle for tonsilitis.
Lastly, since sage contains a mixture of anti-candida compounds it is useful as both a tea and a douche for discouraging yeast infections. (See Nutrition News, “The Infamous Fungus.”)
Sage is generally used as a tea. However, do not over do it. Sage contains a compound called thujone which can cause convulsions. Duke likens it to aspirin – good in small amounts.
The Top 10 Culinary Herbs
Thyme (Thymus vulgaris)
The last herb and the last of the mint family, thyme contains more than a dozen antiseptic compounds. It is good for treating infections, particularly of the chest and respiratory system.
Among the microbes to succumb to thyme’s presence are Staph, E. coli and Shigella. Sties are a common infection, which can be treated with thyme tea. Apply strong, cool tea directly to the affected area with a cotton swab.
Over the years, we have written a lot about the importance to health of omega-3 fatty acids.
In an unusual finding, the amount of DHA (an omega-3 fatty acid) was increased in brain, kidney, and heart cell membranes after dietary supplementation with thyme.
For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination.
In the “Basil” section we reported on the power of both basil and thyme as decontaminants.
