Oregano: A Super Herb for Healthy Nutrition
Are you looking for a simple way to improve your health and well-being? If so, you might want to consider adding oregano to your diet. Oregano is an herb that belongs to the mint family and is widely used in Mediterranean cuisine.
Oregano is not only a delicious herb that can enhance the flavor of many dishes, but also a powerful natural remedy that can help you fight infections, reduce inflammation, and prevent cancer, among other great benefits for your health.
In this article, we will explore the amazing health benefits of oregano and how you can use it in your cooking and as a supplement. Whether you prefer fresh or dried oregano, oregano oil, or oregano tea, you will find out how this super herb can boost your immune system and protect your health.
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The Unbelievable Nutrition Facts of Oregano: Why You Should Add This Herb to Your Diet
Oregano is an herb that belongs to the mint family and is widely used in Mediterranean cuisine. But it is not only a tasty herb that will give your dishes a delicious flavor. This humble herb is packed with calcium, iron, and antioxidants that can benefit your bones, blood, and immune system.
In fact, 100gr of oregano has more calcium than a glass of milk, more iron than a steak, and more antioxidants than blueberries, apples, and oranges combined. Oregano is a great addition to any balanced diet and can help you achieve your health goals.
Here are the nutrition facts for one teaspoon (1gr) of dried oregano:
- Calcium: 2% of the DV (Daily Value, or daily recommended intake value)
- Iron: 3% of the DV
- Vitamin K: 8% of the DV
- Manganese: 3% of the DV
- Calories: 3
- Fat: 0.1 gr
- Carbs: 0.6 gr
- Fiber: 0.4 gr
- Protein: 0.1 gr
Oregano also contains small amounts of other vitamins and minerals, such as vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and zinc.
And if you think that’s impressive, hear about oregano’s antioxidant power. Antioxidants are compounds that help protect your cells from damage caused by free radicals. Oregano has a very high antioxidant activity, even higher than some fruits that are known for their antioxidant benefits. For example, oregano has four times more antioxidants than blueberries, 42 times more than apples, and 12 times more than oranges. That’s incredible for your immune system and overall health.
What are the health benefits of oregano?
Oregano is not just a flavorful herb that can enhance your dishes, but also a powerful natural remedy that can improve your health and well-being. Oregano is rich in antioxidants, which are compounds that help fight damage from harmful free radicals in the body. Free radicals can cause chronic diseases like cancer and heart disease, so consuming foods that are high in antioxidants can help prevent or reduce the risk of these conditions.
Oregano also contains certain compounds that have potent antibacterial, anti-inflammatory, antifungal, and anti-cancer properties. These compounds can help protect your body from various infections, inflammation, and diseases. Here are some of the health benefits of oregano and how it works.
Oregano as an antioxidant
Oregano contains several antioxidants, such as carvacrol, thymol, limonene, terpinene, ocimene, and caryophyllene. These antioxidants give oregano its flavor and scent, and also protect the body from oxidative stress. Oxidative stress can damage the cells and DNA, and lead to aging and disease.
Oregano can help scavenge the free radicals and prevent them from harming the body. One study found that oregano essential oil had a higher antioxidant activity than other herbs, such as thyme, sage, rosemary, basil, and marjoram. Another study found that oregano extract had a higher antioxidant capacity than vitamin C.
By consuming oregano regularly, you can increase your intake of antioxidants and reduce the effects of oxidative stress on your body.
Oregano as an antibacterial
Oregano also has antibacterial properties, thanks to its compounds carvacrol and thymol. These compounds can inhibit the growth of various strains of bacteria, including those that are resistant to antibiotics. This means that oregano can help prevent or treat infections caused by bacteria, such as food poisoning, skin infections, urinary tract infections, and respiratory infections.
Studies showed that oregano essential oil helped block the growth of Escherichia coli and Pseudomonas aeruginosa, two strains of bacteria that can cause infection. Another study found that oregano was effective against 23 species of bacteria. Furthermore, other study compared the antimicrobial activity of oregano, sage and thyme essential oils. Oregano was one of the most efficient essential oils against bacteria, second to thyme.
By adding oregano to your food or taking it as a supplement, you can boost your immune system and fight off harmful bacteria.
Oregano as an anti-inflammatory
Another benefit of oregano is its anti-inflammatory effect. Thymol, one of the compounds in oregano, has been shown to reduce inflammation in the body, which is linked to many diseases, such as arthritis, diabetes, and asthma. Thymol can also modulate the immune system and prevent excessive inflammation.
One study found that oregano extract reduced the levels of inflammatory markers in mice with colitis. Another study found that carvacrol reduced the production of inflammatory cytokines in human blood cells.
By consuming oregano regularly, you can lower your inflammation and improve your health.
Oregano as an antifungal
Oregano also has antifungal properties, thanks to its compounds carvacrol and thymol. These compounds can help fight fungal infections caused by Candida, a type of yeast that can affect the skin, mouth, and genitals. Oregano oil can be applied topically or taken orally to treat fungal infections, but it should always be diluted with a carrier oil and used with caution. Oregano tea can also help soothe fungal infections in the mouth or throat.
One study found that oregano oil was effective against 16 strains of Candida isolated from patients with oral candidiasis. Another study found that carvacrol inhibited the growth and biofilm formation of Candida albicans in test tubes.
By using oregano oil or tea for fungal infections, you can benefit from its antifungal properties.
Oregano as an anti-cancer
Some studies have also suggested that oregano may have anti-cancer properties. Oregano extract has been found to stop the growth and kill off colon cancer cells
in test-tube studies. Another compound in oregano, Carvacrol has also been shown to suppress the growth and spread of colon cancer cells in another study. However, more research is needed to confirm the effects of oregano on cancer in humans.
Oregano may also have some potential to prevent or treat cancer, thanks to its antioxidant and anti-inflammatory properties. Antioxidants can help protect the cells from damage caused by free radicals, which can trigger mutations and cancer. Anti-inflammatory compounds can help reduce chronic inflammation, which can also contribute to cancer development.
One study found that oregano extract induced apoptosis, or programmed cell death, in colon cancer cells in test tubes. Apoptosis is a natural process that eliminates damaged or abnormal cells from the body. Another study found that carvacrol inhibited the growth and metastasis, or spread, of colon cancer cells in test tubes. Carvacrol also reduced the expression of genes involved in inflammation and cancer.
However, more research is needed to confirm the effects of oregano on cancer in humans. Oregano may not have the same effects in the body as it does in test tubes, and it may interact with other factors, such as diet, lifestyle, and genetics. Therefore, oregano should not be used as a substitute for conventional cancer treatment, but rather as a possible complementary or preventive measure. You should always consult your doctor before using oregano for any medical purpose.
How to use oregano in your diet
Oregano is a versatile herb that can add flavor and aroma to many dishes. You can use different types of oregano in your cooking and as a supplement, depending on your preference and needs. Here are some ways to use oregano in your diet and enjoy its flavor while getting its health benefits.
Fresh or dried oregano leaves
One of the easiest ways to use oregano is to add fresh or dried oregano leaves to your salads, soups, sauces, marinades, pizzas, pastas, and more. Oregano leaves can give a fresh and herbal taste to your dishes, as well as a pleasant smell.
Fresh oregano has a more intense flavor than dried oregano, so you may need to adjust the amount accordingly. A general rule of thumb is to use one tablespoon of fresh oregano for every teaspoon of dried oregano. Dried oregano has a longer shelf life than fresh oregano, so you can store it in an airtight container for up to six months in a cool and dark place.
Oregano oil
Another way to use oregano is to take it as an oil or a supplement. Oregano oil is a concentrated form of the herb that contains high levels of carvacrol and thymol, the compounds that give oregano its antibacterial, anti-inflammatory, antifungal, and anti-cancer properties.
You can take oregano oil orally or apply it topically to treat infections, wounds, acne, or fungal infections. However, you should always dilute oregano oil with a carrier oil, such as olive or coconut oil, before using it on your skin or mucous membranes.
Oregano oil is very potent and can cause irritation or allergic reactions if used undiluted. You should also consult your doctor before taking oregano oil or supplements if you are pregnant, breastfeeding, or have any medical conditions or allergies.
Oregano tea
Oregano tea is a herbal infusion made by steeping fresh or dried leaves in hot water for 10 minutes. Oregano tea can help soothe a sore throat, cough, or digestive problems. It can also help relax your muscles and nerves and improve your mood.
You can also add honey or lemon juice to enhance the flavor and benefits of oregano tea. Honey can add sweetness and antibacterial properties to the tea, while lemon juice can add vitamin C and acidity to the tea. Oregano tea is best consumed hot or warm, as it can lose some of its flavor and aroma when cooled down.
Oregano flowers
Oregano flowers are edible and can add color, flavor, and interest to many dishes. They have a milder taste than the oregano leaves, but they still have some of the same health benefits. You can use fresh or dried oregano flowers in salads, soups, sauces, pizzas, pastas, and more.
You can also sprinkle them on top of your dishes as a garnish or decoration. Oregano flowers can make your dishes look more appealing and appetizing with their purple, pink, or white colors. They can also add a subtle floral and herbal flavor to your dishes that complements the other ingredients.
Conclusion
Oregano is a wonderful herb that can enhance your health and nutrition in many ways. Oregano is rich in antioxidants, which can protect your cells from damage and prevent chronic diseases. Oregano also has antibacterial, anti-inflammatory, antifungal, and anti-cancer properties, which can help you fight infections, inflammation, and diseases. Oregano can also provide you with some essential nutrients, such as vitamin K, iron, manganese, calcium, and fiber.
You can use different types of oregano in your diet, such as fresh or dried oregano leaves, oregano oil, oregano tea, or oregano flowers. You can add oregano to your salads, soups, sauces, marinades, pizzas, pastas, and more. You can also take oregano as a supplement or apply it topically to treat various conditions. However, you should always use oregano with caution and consult your doctor before using it for any medical purpose.
Oregano is not only a delicious herb but also a powerful natural remedy that can improve your health and well-being. Try incorporating oregano into your meals or drinks today and see how it can boost your health and nutrition.
Hey Pablo! I just read your article on oregano, and it’s packed with surprises! Who knew this humble herb was such a nutritional superstar? It’s so interesting how it’s a flavor enhancer and a health booster with its high antioxidant levels—beating even blueberries and oranges!
Do you think using dried oregano offers the same benefits as fresh? And, can you suggest any recipes where oregano is the star ingredient? I’m eager to incorporate more of it into my meals and even try the oregano tea you mentioned!
Thanks for sharing this wealth of information in such a friendly and engaging way. Keep the superb info coming!
Hi Makhsud, thank you for your comment! I’m thrilled that you enjoyed reading this article and learned something new. It’s true that this herb is a nutritional superstar with its high antioxidant levels and many other health benefits.
You asked a very good question about using dried oregano versus fresh. According to some studies, dried oregano actually has a higher concentration of antioxidants than fresh, because the drying process removes the water content and preserves the active compounds. However, both fresh and dried oregano are excellent sources of antioxidants and other nutrients, so you can use whichever one you prefer or have available. Just make sure to store them properly in a cool, dry, and dark place to prevent them from losing their potency.
But beware, be sure to purchase high-quality organic products if you opt for using commercial dried oregano purchased in a store. Commercial dried oregano is the type of oregano that you can find in most grocery stores or supermarkets. It is usually produced by drying the oregano leaves in an oven or a dehydrator at a low temperature. This process preserves the flavor and aroma of the herb, but it may also cause some loss of nutrients and essential oils. Commercial dried oregano may also contain additives, such as salt or other herbs, that can affect its taste and nutritional value. Therefore, you should always check the label and ingredients of commercial dried oregano before buying it.
You can also dry your own fresh oregano by exposing the oregano leaves to the sun. This process may take longer than commercial drying, but it may also retain more of the natural flavor and nutrients of the herb. Sun-dried oregano may have a more intense and complex flavor than commercial-dried oregano, as well as a higher concentration of antioxidants and other beneficial compounds.
Therefore, sun-dried oregano may be considered a better option than commercial-dried oregano in terms of quality, flavor, and nutrition. However, both types of dried oregano can be used interchangeably in recipes, as long as you adjust the amount according to your preference and taste. Generally, you need less dried oregano than fresh oregano to achieve the same effect, typically a 3:1 ratio.
As for recipes where oregano is the star ingredient, there are plenty to choose from. Oregano is a versatile herb that can add flavor and aroma to many dishes, especially those from the Mediterranean, and Middle Eastern cuisines. Here are some examples of recipes that feature oregano:
Greek Lemon Chicken and Potatoes: This is a simple and delicious one-pan meal that combines chicken, potatoes, lemon, garlic, and oregano for a burst of flavor. It’s easy to make and perfect for a weeknight dinner.
Oregano Pesto: This is a twist on the classic basil pesto that uses oregano instead of basil. It’s great for spreading on bread, tossing with pasta, or drizzling over salads.
Oregano Tea: This is a soothing and healing drink that can help with colds, coughs, sore throats, indigestion, and more. It’s made by steeping fresh or dried oregano leaves in hot water and adding honey or lemon for extra taste.
Oregano Roasted Nuts: This is a healthy and tasty snack that can satisfy your cravings. It’s made by roasting nuts of your choice with olive oil, salt, pepper, and oregano for a crunchy and savory treat.
I hope these recipes inspire you to incorporate more oregano into your meals and enjoy its benefits. Thank you again for your comment and support. I really appreciate it.