Top 5 Herbs to Add to Diet for a Healthy Lifestyle

In an interview with MDLinx, Christen Cooper, EdN, RDN, Coordinator MS, Founding Director in Nutrition and Dietetics, College of Health Professions, Pace University, Pleasantville, New York, said, “Many herbs show promise for preventing and fighting diseases. This is why registered dietitians encourage people to replace excessive sugar and salt with fresh herbs when trying to boost the flavor in dishes.”

It means you can easily add herbs to your diet. However, you should know the names of vital herbs and their benefits. Through this article, you will learn about some of those herbs. It will ensure that you consume the herb that will add those nutrients to your diet that are useful for you.

Herbs for a Healthy Living

Here are five herbs that give various benefits, and you can easily incorporate them into your diet.

Oregano

You might have heard of Oregon as a herb sprinkled over a pizza and most other Italian cuisines. It adds warm flavor with a hint of sweetness to the dishes. Here are some things to know about it.

• Conventionally used in small amounts, Oregano is full of beneficial nutrients for the body. Only a teaspoon of this herb fulfills 8% ( approx) of daily vitamin K needed by the body.

• Talking about Oregano, Sharon Zarabi, CPT, RD, CDN, director of Bariatric program, Lenox Hill Hospital, NYC, New York, notes, “It is a most impressive herb to fight infection. It is available in dried, fresh, and oil forms. Traditional healers touted its benefits with respect to treating respiratory issues such as cough, cold, flu, and bronchitis.”

• Oregano is a rich source of antioxidants. These antioxidants are known to reduce the damage caused by the free radicals in the human body. These free radicals relate to fatal chronic diseases, such as heart diseases and cancer.

• The essential oil in Oregano is full of thymol and carvacrol. Both these antioxidants prevent the damage of free radical cells. 

Sage

A member of the mint family, with vital herbs, such as Rosemary, Oregano, Thyme, and Basil, sage is known for its unique flavor and intense aroma. Here are some fun facts about it.

• Its other names are Salvia Officinalis, garden sage, and common sage. Despite being full of nutrients, it has been used in a small amount mainly because of its strong aroma and flavor.

• Known for its antioxidant and anti-inflammatory properties, sage includes oxygen handling enzymes, phenolic acid, and flavonoids. “This combination may prevent oxygen-based cell damage,” said Malina Malkani, RDN, CDN, MS, and media spokesperson of the Academy of Nutrition and Dietetics. She is also the creator of Wholitarian Lifestyle.

• A teaspoon or 0.7 grams of sage includes 2 calories, 0.4 grams carbs, 1.1% of total RDI Iron, 1% of total RDI Calcium, 1.1% of total RDI Vitamin B6, 10% of total RDI Vitamin K, 0.1 gram of protein, 0.1 gram of fat, and 1% of total RDI Manganese. 

Weed

For a long time, weed has been surrounded by controversies because of its psychoactive nature. However, now people have begun exploring medical marijuana that gives medical benefits without getting you high.

• Cannabis plants are full of cannabinoids. One such cannabinoid is CBD. It has an anti-inflammatory impact on the nervous system.

• The cannabinoids in weed reduce pain by affecting pain receptors in the body. Thus, they might help treat various chronic conditions, such as fibromyalgia, migraine, endometriosis, and arthritis.

• Besides, CBD has anti-inflammatory properties that might benefit in situations such as irritable bowel syndrome, Crohn’s disease, and rheumatoid arthritis.

• Research shows various other benefits of weed, such as reducing anxiety, treating insomnia, Post-traumatic stress disorder, multiple sclerosis, Parkinson’s disease, and Tourette syndrome.

• You can consume weed in various ways. You can purchase vapes, oils, or gummies online from trusted Black Rabbit Weed Delivery. Besides, you can add it to your diet by mixing a few drops of oil in a morning smoothie, salads, cookies, brownies, or cakes. However, before consuming this herb, it is advisable to contact a professional about the dosage and timing of consumption.

Cilantro

Also known as Coriander in various parts of the world, Cilantro is a herb that adds taste to everything it goes into. Some things to know about it are:

• Malkani explains that Cilantro is a rich source of vitamins, such as E, K, C, and A. It is also a source of antioxidants.

• It is a part of the Umbelliferae plant, a group that also includes Carrot. Like every member of Umbelliferae, it also contains lutein and carotene. Both compounds are carotenoids, known for their antioxidant properties.

• Research also suggests that Cilantro possesses anxiolytic effects. In a study, they compared the ability of Cilantro and prescription medicines to each other. The herb also has sedative effects and produces muscle relaxants.

• Studies suggest that Cilantro also decreases the frequency of epileptic seizures. One of its components, dodecanal, reduces the excitability of the neuron.

• Besides, Cilantro has several other benefits, such as diabetes management, Nutritional benefits, Anti-inflammatory properties, antimicrobial properties, and anticonvulsant properties. 

Dill

Anethum Graveolens is a popular herb in Asian and European countries. Here are some facts to know about this nutritious herb.

• Dill is widely known to give a unique flavor to dishes. It is often served with potatoes, salmon, and yogurt-based sauces.

• Besides adding flavors, Dill is a traditional herb used for treating bad breath, colic in infants, and digestive issues.

• Nine grams or 1 cup of fresh Dill contains 4 calories, 4% of total DV of Vitamin A, 3% of total DV of Folate, 3% of total DV of Iron, 8% of total DV of Vitamin C, and 5% of total DV of manganese.

• Several benefits of Dill include reducing the risk of cardiac diseases, lowering blood sugar levels, maintaining bone health, and reducing menstrual cramps. It contains anti-cancer properties, antibacterial properties, etc.

So, these are some herbs that bring nutrition to the diet and also add flavors to them.

Conclusion

Fresh herbs are a source of multi-anti-oxidants. Chef and dietician, School of Public Health, University of Texas Health Science Center, Houston, TX, Wesley Mc Whorter said, “Like dark leafy greens, the green color of fresh herbs indicates that they have similar nutrients. And they have the extra benefit of allowing you to reduce salt and sugar in your diet because they add the extra flavor we crave.” So, people who avoid green vegetables can consume herbs for a healthy lifestyle.