What is mint leaves good for? What are the most important health benefits of mint leaves? Mint is one of the most popular herbs, known since ancient times, due to its specific aroma and healing properties.
When eaten, the herb creates a refreshing sensation of taste, gums, and throat, as well as on the nasal cavity when the smell is inhaled. This is due to the presence of menthol essential oil.
Origin of mint
Botanically, this plant belongs to the family Lamiaceae, from the genus Mentha and bears the scientific name Mentha piperita.
In fact, it is a naturally occurring hybrid between Mentha aquatica and spearmint. Today, mint is grown all over the world.
It grows well in the shade and has spiky leaves with dark green color and purple veins with flared margins and round purple flowers.
The plant is usually sterile, does not produce seeds, and reproduces only vegetatively, by spreading the rhizomes.
There are more than 20 different varieties of mint. It is nutritious and rich in many vitamins and minerals. It is also used medically as a medicine for digestion and as an ingredient for wound healing.
Although most people use small amounts of herbs in cooking, the nutritional benefits of mint and other herbs can greatly contribute to the quality of the food you eat.
There are many varieties and varieties of mint, the most famous of which are peppermint and garden mint. In general, the taste of mint is mild and fresh.
Nutritional values of mint leaves
All the nutritional values below are based on 100 grams of the herb, which is equivalent to 7 tablespoons or half a cup of tea.
Calories
Like most herbs, mint contains very few calories and is a low-fat food. It has 48 calories and 0.6 grams of fat per 100 grams.
Most of the calories come from carbohydrate sources, but mint also contains a small amount of protein. Mint also contains 2 grams of dietary fiber, which is very important for intestinal and cardiovascular health.
Nutritionists recommend a daily intake of at least 25 grams of fiber.
Vitamins
Mint is especially rich in carotene and vitamin C. Carotenes are the nutrients that give plants their characteristic color and are antioxidant precursors of vitamin A.
The best-known carotene for human health is beta-carotene, which is very healthy for eye diseases and cardiovascular diseases. Mint contains 1620 micrograms of carotene.
Twenty-seven milligrams of vitamin C are found in a standard serving of mint.
Vitamin C is best known for its benefits to the immune system and to the growth and healing of tissues.
Some studies indicate that it may also provide protection against some forms of cancer, such as colon and rectal cancer.
The International Institute of Medicine recommends 75-90 milligrams per day for people over 19 years of age.
Minerals
Mint is also a good source of several essential minerals, such as magnesium, copper, iron, potassium, and calcium.
Magnesium and calcium are also important minerals for bone health. Mint provides 60 milligrams of magnesium and 200 milligrams of calcium in a 100-gram serving.
Phosphorus, another mineral that maintains bone strength, is also present in this herb.
Iron is also an important mineral for healthy blood. One hundred grams of this herb contain 15.6 milligrams of iron, which is almost enough for the whole day and satisfies the daily need of this mineral.
Iron absorption is enabled by vitamin C, making it an excellent ingredient for a healthy diet.
11 Health benefits of mint leaves
In today’s article, we will find out the most important benefits of mint leaves, how they positively affect health.
1. Antiviral and antimicrobial protection with mint leaves
In a 2006 study, psychotherapist Diana L. Makay reported that the phenolic components of the leaves include rosemary acid.
As well as several flavonoids and volatile components of menthol, giving it antimicrobial and antiviral protection.
Animal studies show a relaxing effect on gastrointestinal tissue and an anesthetic effect on the central nervous system.
However, research on mint leaves in humans is limited. But one thing is for sure, do not rely on placebo – mint cools the body and calms the nerves.
2. Water with mint for refreshment
So, above all, it is incredibly refreshing to drink water with mint when the temperatures are high.
Second, the aroma of mint, as in the case of cucumber, is an additional motivator for drinking more fluids, which is great!
Mint water looks much more special than ordinary mineral water, which makes it a great substitute for juices or other sweet drinks.
Third, this supplement is even safer for teeth shine than, for example, lemon.
3. Mint and antioxidants
According to Medical News Today, mint has one of the highest doses of antioxidants. Remember that these elements destroy free radicals.
They are the basis from which many diseases can develop and accelerate aging.
Its composition includes vitamin A, K, beta carotene, vitamin C, and vitamin B complex (folic acid, riboflavin, and pyridoxine).
Antioxidants are an important part of a balanced diet. Free radicals are compounds that increase the risk of a number of diseases, including heart disease and various cancers.
4. Mint leaves against dehydration
Health benefits of mint leave for much better hydration. The scent of mint is good for calming stomach reflexes and preventing dehydration.
You must be wondering how one herb can improve dehydration?
We get unusual effects from mint, even the smell of mint creates saliva in the mouth, which contributes to a healthier digestive process.
That is why it is good to drink water with mint leaves before or after a heavy meal.
5. Mint stimulates digestion
Scientists have found that mint can reduce the risk of indigestion, constipation, and bloating. Mint leaves also relieve potential cramps, pain in the stomach and intestines.
Mint also stimulates the release of saliva in the mouth, which is very important for the proper functioning of the digestive system and prevention of digestion.
6. Mint promotes weight loss
Studies have shown that mint speeds up metabolism and stimulates fat burning. Studies show that mint can improve physical fitness and endurance.
Mint also increases the capacity of the lungs and the supply of oxygen to every cell in the body. This is especially important for increasing fitness and athletic endurance.
7. Mint leaves protect the gums
A very well-known property is that mint protects teeth and gums due to a large amount of menthol. It is also a common ingredient in many kinds of toothpaste and mouthwashes.
In the past, precisely because menthol has a cooling effect, people chewed mint to prevent bad breath and maintain a healthy oral cavity.
8. Mint relieves nausea
Exactly like this mint is a great remedy if you have problems with nausea. If you have problems with nausea during the trip, start consuming mint tea.
Numerous studies have shown that mint tea relieves nausea and regulates the digestive system. In addition to mint tea, you can use mint oil to relieve nausea.
Mix 3 to 4 drops of peppermint oil with coconut oil and rub it into the chest. You will feel relief almost immediately, and the scent of mint will have a calming effect.
9. Mint relieves respiratory diseases
Anyone suffering from the flu, cold, or allergy probably has a number of different medications to relieve the symptoms.
Using mint leaves can give you equally if not better relief. A great solution is to inhale tea steam from mint leaves.
It will immediately relieve the pain in your sinuses and will facilitate coughing and breathing.
Mint also has anti-inflammatory action, so it is great for relieving the symptoms of respiratory diseases.
10. Mint leaves reduce acne
These mint leaves contain vitamin A, which regulates sebum production and reduces the risk of various skin diseases and irritations.
Mint leaves also contain high levels of salicylic acid, another factor in the fight against acne.
Studies have shown that mint can help people with acne and pimples. In these people, it is recommended to put iced mint leaf tea on the face.
Soak gauze in mint leaf tea and apply it to the face. Leave it on and stand on the face for 10-15 minutes, spread it in a circular motion, and then rinse it with warm water.
11. Mint reduces stress and depression
Mint has a calming effect and can reduce the level of stress hormones in the body.
Those suffering from depression and chronic fatigue should regularly consume mint leaves, in the form of tea or mint in any other form.
Daily use of mint leaves will improve your mood and reduce the frequency of mood swings. Let’s not forget to point out that it will regulate the level of stress hormones in the body.
Cooking with mint leaves
Fresh mint provides excellent seasoning for a variety of foods. As this herb adds a sodium-free flavor, it is especially recommended if you have cardiovascular disease or high blood pressure.
Try adding chopped mint to sauces for roasts, red meats, or cooked vegetables such as peas, green beans, or young potatoes.
It also tastes great in a raw, fresh vegetable salad, especially with cucumbers and tomatoes.
Use mint as a spice for refreshing summer drinks and fruit desserts. Dried peppermint is a refreshing tea, and can help reduce digestive symptoms.
Selection and storage of mint leaves
Fresh as well as dried mint leaves are available in stores all year round. When you can, buy fresh mint, because it has better quality and is richer in nutrients phytonutrients, vitamins, and antioxidants.
Fresh mint should have shiny green leaves and firm stalks. There should be no signs of mold on them and dark or yellowed parts.
As with other dried herbs, when you buy dried mint, if you can afford it, buy organically grown mint.
Because that way you will be sure that there are no pesticide residues on it and that no artificial radiation was used for drying during the production.
Fresh mint leaves should be refrigerated, sealed in a plastic bag or wrapped in a slightly dampened paper towel.
Dried mint can be stored for months, in a tightly closed glass container, in a cool, dark, and dry place.
Medical use of mint leaves
As mentioned above, peppermint essential oils act on cold-sensitive receptors in the skin, mouth, and throat. Due to which the cooling sensation occurs when inhaled, eaten, or applied to the skin.
Because of this property, mint is used to make medicines to relieve the symptoms of coughs and colds.
Such drugs are syrups, tablets, and inhalers. Peppermint oil has analgesic and limited anesthetic properties and soothes irritations.
It is therefore used to prepare muscle relaxants and analgesics. It is also used in the preparation of oral hygiene products and products for dealing with bad breath.
These include toothpaste, rinsing water, mouth and tongue spray, and more often as a base for flavoring food, most often chewing gum and sweets.
The essential oils of peppermint relax the smooth muscles in the intestinal wall, as well as the ring muscles, by blocking calcium channels at the cellular level.
This property of mint is why it is used as an antispasmodic agent in the treatment of pain in the gastrointestinal tract.
Use in the kitchen of mint leaves
Mint should be thoroughly washed with water to remove any soil residue or pesticides.
To preserve the aroma and taste, mint is usually added at the end of recipes.
Risks of using mint leaves
People suffering from gastroesophageal reflux disease are advised to limit their intake of mint.
The reason is in the ingredients in the mint leaves that relax the smooth muscles in the intestinal walls and the ring muscles.
By blocking the calcium channels in them and can worsen the condition in these people.
Conclusion
Mint is an herb that is valuable for improving and preserving our health.
The Health benefits of mint leaves are excellent nutritional composition and a wealth of vitamins and minerals.
Some of the most important are carotene and vitamin C as well magnesium, copper, iron, potassium, and calcium. The most important benefits of using mint leaves are:
All of these benefits of mint are reason enough to start using mint leaves regularly. With them, you will protect your health, and you will have better prevention of diseases and inflammations.
So do not wait and start using mint leaves immediately.
