oregano and garlic
Herbs Rich Source of Healthy Antioxidants; Oregano
Ranks Highest
Better health may be only a dash and sprinkle away:
Researchers with the U.S. Department of Agriculture
have found that herbs, in addition to making food
tastier, are an abundant source of antioxidants and
could provide potential anticancer benefits when
supplementing a balanced diet.
Herbs have higher antioxidant activity than fruits,
vegetables and some spices, including garlic, the
researchers say. Some herbs should be considered as
regular vegetables. People should use more herbs for
flavoring instead of salt and artificial chemicals.
In what may be good news for pizza lovers and Italian
food connoisseurs everywhere, the herbs with the
highest antioxidant activity belonged to the oregano
family. In general, oregano had 3 to 20 times higher
antioxidant activity than the other herbs studied.
On a per gram fresh weight basis, oregano and other
herbs ranked even higher in antioxidant activity than
fruits and vegetables, which are known to be high in
antioxidants. In comparison to the antioxidant
activities of a few select fruits and vegetables, the
potency of oregano ranks supreme: Oregano has 42 times
more antioxidant activity than apples, 30 times more
than potatoes, 12 times more than oranges and 4 times
more than blueberries.
For example, one tablespoon of fresh oregano contains
the same antioxidant activity as one medium-sized
apple, she says.
Adding a moderate amount of herbs may go a long way
toward boosting the health value of a meal, especially
as an alternative to salt and artificial additives.
Even if you’re not into oregano, other herbs also
appear to pack a significant antioxidant punch. Among
the more familiar, ranked in order, are dill, garden
thyme, rosemary and peppermint.
The most active phenol component in some of the herbs
with the highest antioxidant activity, particularly
oregano, was rosmarinic acid, a strong antioxidant.
Antioxidants have become synonymous with good health.
They are a class of compounds thought to prevent
certain types of chemical damage caused by an excess
of free radicals, charged molecules that are generated
by a variety of sources including pesticides, smoking
and exhaust fumes. Destroying free radicals may help
fight cancer, heart disease and stroke, researchers
believe.
Fruits and vegetables have long been viewed as a rich
source of antioxidant compounds. Health officials have
been urging consumers for years to eat more fruits and
vegetables in order to gain the health benefits of
antioxidants, but progress has been slow, according to
researchers.
More recently, researchers have begun to formally
study the health benefits of herbs and spices. The two
differ mainly by source. Herbs typically come from the
leaves of plants. Spices come from the bark, stem and
seeds of plants. Both have been used for thousands of
years to flavor foods and treat illness.
Now, herbs have emerged as a quick and easy way to get
a concentrated source of antioxidants - without all
the extra calories of whole foods.
Herbs can be consumed in a variety of ways. Some
people prefer to drink herb extracts, which can be
made by adding herbs to hot water to make potent
antioxidant teas. Others use concentrated herbal oils
available in some health food stories. Most of us
prefer a little dash and sprinkle of the familiar
leafy or powdered versions to add flavor to our
favorite meats and vegetables.
In general, fresh herbs and spices are healthier and
contain higher antioxidant levels compared to their
processed counterparts. For example, the antioxidant
activity of fresh garlic is 1.5 times higher than dry
garlic powder.
Just as consuming too much of any food product can
carry health risks, herbs should be used with
moderation.
Whatever form they take, herbs are no substitute for a
balanced diet. Pregnant women in particular should
consult their physicians before taking herbal
supplements.
Journal of Agricultural and Food Chemistry November
2001
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DR. MERCOLA’S COMMENT:
Well, now we know the difference between an herb and a
spice.
Amazing how two of the most popular Italian herbs,
garlic and oregano are two of the most useful
nutritional herbs.
If you are not using these two useful herbs I strongly
encourage you to consider using them. Remember that
most of the major anti-infection benefits of garlic
are lost unless you use it raw.
You can use 1-2 cloves in your vegetable juice to
obtain maximum benefit. The chlorophyll in the juice
also tends to cut down on the potentially offensive
garlic odor.