The Role of Timing in Meal Planning
Oregano is a staple herb used in various cuisines globally. The plant has a strong flavor that makes your recipes tastier while adding a hint of subtle sweetness. Oregano can be found fresh, dried, or as an oil.
In addition to being widely used in the kitchen, oregano offers significant health benefits. The herb packs some essential nutrients with antioxidant properties. Health experts believe the plant can potentially remedy and manage various ailments. This article will review the nutritional and health benefits of a diet rich in oregano.
The leaves are the most commonly used part of the oregano plant. The herb is also available in essential oil and capsule form, making it easy to integrate into your meals. Oregano is loaded with several important nutrients which provide various health benefits.
According to the USDA, 100 grams of oregano provides the following nutrients.
Oregano is rich in antioxidants, potent compounds linked to most of the herb’s health benefits. Carvacrol and thymol, two antioxidants that protect cells from free radical damage, are abundant in oregano essential oil. Studies have linked the build-up of free radicals to various chronic diseases.
Here are five evidence-based benefits of integrating oregano into your diet.
Some of the compounds in oregano have antibacterial properties. A test-tube study found that oregano essential oil prevented the growth of Escherichia coli and Pseudomonas aeruginosa, two bacteria strains that cause infection.
Another study further showed that oregano effectively prevented up to 23 species of bacteria. The study compared the antimicrobial activity of oregano with other essential oils. The verdict was that only thyme was more efficient against bacteria than oregano.
Current research about the antibacterial properties of oregano is limited to test-tube studies using a concentrated quantity of the herb. Further research is required to determine its effect on bacteria in humans.
Oregano’s high antioxidant content means that the herb may aid cancer prevention. Some test-tube studies have shown that the plant may help kill cancer cells. In one test-tube study, researchers treated human colon cancer cells with oregano. They discovered that the herbs slowed the growth of cancer cells and eventually killed them.
Another test-tube study showed that carvacrol, one of the antioxidant compounds in oregano, suppressed the growth and spread of colon cancer cells. However, it is worth noting that the studies used high amounts of the herb. More human studies are required to determine the herb's effects on cancer cells.
Inflammation is a normal immune response in the cells following an illness or injury. Chronic inflammation, on the other hand, can be harmful, contributing to the development of conditions such as heart disease and diabetes.
Oregano contains various antioxidants, which can help limit the activities of free radicals and prevent inflammation. An animal study showed that carvacrol, one of the antioxidant compounds in oregano, reduced swelling in the paws of mice.
Another animal study found that a mixture of thyme and oregano essential oils reduced the number of inflammatory markers in mice with colitis.
Some sources say oregano and its essential oil can help improve your mood. One study on rodents in 2019 found that oregano essential oil may help reduce depressive-like behavior caused by chronic unpredictable stress (CUS).
Chronic stress, if not treated, can lead to more severe consequences such as sleep problems, heart disease, high blood pressure, and stroke.
Health experts have linked carvacrol in oregano to improving dopamine levels. The compound also helps generate feelings of well-being when taken regularly in a low concentration. Moreover, the British Journal of Nutrition suggests that extracts from oregano leaves may help enhance mental well-being.
According to some test-tube studies, Oregano and its compounds may offer protection against some viruses. Two compounds in the herb, carvacrol, and thymol, have been shown to have antiviral properties.
One of the test-tube studies showed that carvacrol inactivated norovirus, a viral infection that causes diarrhea, stomach pain, and nausea. Another study showed that thymol and carvacrol inactivated 90% of the herpes simplex virus in less than an hour.
Oregano is a plant that has a lot of health benefits. Although many think that the use of this potent plant is restricted to salad toppings and salad dishes, the herb is very versatile and can be used in various ways.
Mix whole oregano leaves into other greens to make a nutrient-packed salad. You can also sprinkle the leaves into chili and soups or use them to make fresh potatoes.
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