Parsley, Sage, Rosemary and Thyme...

Very little importance is given to herbs, in fact most of the herbs we use are almost an afterthought to brighten up a dish.  But the truth is that many herbs have impressive health benefits which can help in a wide range of ailments.

Herbs are also a great way to add flavor without adding salt, so you might like to take a look at the herb section in your local supermarket.

Parsley:

10 sprigs of parsley contain just 4 calories, 0.3g of protein, 0.1g of fat, 0.6g of carbohydrate, 0.3g of fiber and 0.1g of sugar.  Those 10 sprigs also provide 205% of vitamin K needs per day and also provides 22% of vitamin C and 17% of vitamin A needs.

Health Benefits of Parsley:

1.  Cancer Prevention.  Parsley, as well as other plants, contain a flavonol called Myricetin which has been shown to have chemopreventive effects on skin cancer.  Most plants and vegetables that have high amounts of chlorophyll have shown to be effective at blocking the carcinogenic effects of heterocyclic amines, these are the carcinogenic compounds which are generated when food is grilled at high temperatures.

Apigenin is a naturally occurring chemical found in parsley, celery and other plants.  In a recent study carried out at the University of Missouri, the researchers found that apigenin decreases tumor size in an aggressive form of breast cancer.  The researchers  believe that this proves that apigenin is a promising non-toxic treatment for cancer in the future.

2.  Bone Health.  High risk of bone fracture has been associated with low levels of vitamin K.  Just 10 sprigs of parsley provides 205% of your vitamin K needs therefore improving bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

3.  Diabetes Prevention.  Myricetin has also been studied for its effectiveness in the prevention and treatment of diabetes.  Studies carried out in vitro and on animals have shown that myricetin may lower blood sugars as well as reducing insulin resistance and also provides anti-inflammatory and anti-hyperlipidemia effects.

Sage:

Sage is normally consumed in very small amounts and therefore does not provide significant amounts of protein, fat, carbohydrate, fiber or calories.  However, Sage does contain several anti-inflammatory and antioxidant compounds that are beneficial to human health.

Health Benefits of Sage:

1.  Posible treatment for Alzheimer's.  Sage was used in a study of patients with mild to moderate Alzheimer's Disease where the participants were given either sage extract of a placebo for 4 months.  Those given the sage extract showed an improvement in cognition as well as less agitation when compared to those in the placebo group.  Other studies have shown that sage can improve memory in young, healthy adults too.  It is also given to menopausal women to help with hot flushes.

2.  Regulating blood glucose and cholesterol levels.  Complimentary Theories in Medicine published a study where 40 patients with diabetes and hyperlipidemia were given sage leaf extract for a period of 3 months.  The trial found that after 3 months the participants had lower fasting glucose levels, HbA1c, total cholesterol, triglyceride and LDL levels, but high HDL levels.

Rosemary:

This herb is incredible any which way you look at it.  Rosemary is not just a tasty addition to your food but it is also a good source of iron, calcium and vitamin B6.  However, rosemary has been used to make perfume and has also been used to help alleviate muscle pain, improve memory, boost the immune and circulatory system and promote hair growth!

Health Benefits of Rosemary:

1.  Improves Digestion.  Indigestion in Europe is often treated with rosemary and it has been approved by Germany's Commission E for the treatment of dyspepsia.  Although, for the moment there are no scientific evidence to support this claim.

2.  Antioxidant and anti-inflammatory.  Rosemary is a rich source of antioxidant and anti-inflammatory compounds which are believed to boost the immune system and improve blood circulation.  Laboratory studies have shown rosemary to be a great source of antioxidants, which play a very important role in neutralizing free radicals.

3.  Brain protection.  Investigators have found that rosemary is good for your brain as it contains carnosic acid which fights off free radical damage to the brain.  Carnosic acid may also be able to protect the brain against beta amyloid-induced neurodegeneration in the hippocampus.

Researchers at the Kyoto University in Japan revealed that rosemary may significantly help prevent brain aging.

According to research published in Therapeutic Advances in Psychopharmacology, blood levels of a rosemary oil component correlate with improved cognitive performance.

4.  Cancer.  Oncology Reports published research  that concluded that "crude ethanolic rosemary extract (RO) has differential anti-proliferative effects on human leukemia and breast carcinoma cells."  In other words, rosemary may stop tumors spreading.

The Journal of Food Science also revealed that adding rosemary extract to ground beef reduces the formation of cancer-causing agents that can develop during the cooking process.

Bioscience, Biotechnology and Biochemistry published another study which concluded that rosemary may be an effective herbal anti-inflammatory and anti-tumor agent.

It is also believed that rosemary contains chemical compounds called diterpenoids that act as an analgesic to inflammation and pain, including the kind that affects patients suffering from cancer, tumors and other diseases.

Just a word of caution.  Rosemary can affect the activity of certain medications including;

• Anticoagulant drugs
• ACE inhibitors
• Diuretics
• Lithium

Thyme:

Thyme has a long and rich history.  In ancient Egypt it was used for embalming.  In ancient Greece it was used as incense in temples and it was often added to bathwater.  The Romans used thyme as a flavoring for cheese and alcoholic beverages.

Health Benefits of Thyme:

1.  Acne.  Scientists at Leeds Metropolitan University in UK found that thyme preparations may be more effective than acne prescription creams.  Having tested myrrh, marigold and thyme on Propionibacterium acnes which cause the formation of acne, thyme was by far the most effective.  They also found that thyme had a significantly greater antibacterial effect than standard concentrations of benzoyl peroxide which is the active ingredient used in the majority of anti-acne creams and washes.

2.  Cancer.  Thyme may have a protective effect against colon cancer according to scientists at the Universidade Nova de Lisboa in Portugal.

Celal Bayar University in Turkey carried out a study to determine what effect wild thyme might have on breast cancer activity.  They were focusing on the effects of wild thyme and apoptosis (cell death) and epigenetic events in breast cancer cells.  Their efforts were reported in the journal Nutrition and Cancer, and concluded that wild thyme induced cell death in breast cancer cells.

3.  Yeast Infection.  Candida albicans is a common cause of mouth and vaginal yeast infections.  Researchers at the University of Turin in Italy have reported in the journal Planta Medica that thyme essential oil significantly enhanced intracellular killing of C. albicans.  This is good to know as many people suffer from recurring bouts of yeast infections.

4.  Stabilizing cooking oils.  Many oils that we use in cooking become oxidated when heated leading to loss of quality, stability and safety and nutrition value.

Researchers at the Institute of Agricultural and Food Biotechnology in Warsaw, Poland have managed to determine  that thyme extract prolonged the stability of sunflower oil and that it may be a strong antioxidant for its stability.

Thyme has many other health benefits such as prevention against the tiger mosquito, lowering high blood pressure, and protection against food borne bacterial infections.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com