The Health Benefits of Herbs
The Health Benefits of Herbs
Herbs are a subset of vegetables, but rarely do we use herbs in the same way as vegetables. Typically, we cook and season with fresh and dried herbs in small quantities to enhance the flavors of other ingredients. Some exceptions are herb-centric recipes like tabbouleh, chimichurri, pesto, persillade sauce and more.
Even though herbs are not commonly used in large quantities, they still provide nutritional value and health benefits. Similar to other plant foods, herbs are rich in vitamins, minerals and polyphenols, which have antioxidant and anti-inflammatory properties. Dried herbs have higher antioxidant levels but lower levels of vitamins and minerals than fresh herbs. Herbs may also have beneficial effects on gut health.
Preparing meals with herbs may have indirect health benefits. For heart-healthy meals, reduce your use of salt by seasoning generously with herbs. Also, herbs may encourage more cooking at home. If you keep staples like canned beans and frozen veggies in your home, all you need is herbs and a few other pantry ingredients to throw together a delicious meal.
Herbs are classified into two categories: soft and woody. You can eat both the leaves and stems of soft herbs including cilantro, parsley, dill and basil. The stems of woody herbs, on the other hand, should be removed before using. Woody herbs include rosemary, thyme and lavender. If cooking with dried herbs, whether they’re soft or woody, use ⅓ the amount of fresh herbs called for due to the stronger flavor of dried herbs.
Herbs are also popular ingredients in many supplements. If you’re considering taking herbs in pill form, consult your healthcare provider. To incorporate more herbs into your way of eating, try these ideas:
Add soft herbs to a salad or grain bowl.
Try an herb-based dish like tabbouleh.
Stir soft herbs such as parsley and dill into a soup.
Use fresh herbs like mint or basil to make infused water.
Season proteins or starchy veggies with woody herbs like lavender or thyme.
Make a green goddess dressing by blending soft herbs together with oil and lemon juice.
Roast nuts and seeds with rosemary.
Make an infused oil with basil.
Blend herbs with legumes such as in this Dill Pickle Hummus or Italian White Bean Dip with rosemary and oregano.
Add dried herbs to your DIY spice blend.
Reference
Opara E I and Chohan M. Culinary herbs and spices: their bioactive properties, the contribution of polyphenols and the challenges in deducing their true health benefits. Int J Mol Sci. 2014;15(10):19183-202.
