As the summer sun blazes, incorporating cooling herbs into your diet can be a refreshing relief while boosting your nutritional intake. Herbs like mint, coriander and basil not only enhance the flavour of dishes but also come with significant health benefits and can be added to salads, soups and juices.
Mint: A shot of vitamin
Known for its refreshing taste and aroma, mint is rich in several essential nutrients. It contains vitamins A and C, iron, calcium, magnesium and potassium. One tablespoon of fresh mint (about 3.2 grams) provides approximately one calorie, six per cent of the Daily Value (DV) of vitamin A, one per cent of the DV of Vitamin C and one per cent of the DV of iron.
The menthol in mint helps relax the muscles of the gastrointestinal tract, reducing symptoms of indigestion, bloating and gas. Additionally, the menthol content has decongestant properties, which can relieve symptoms of colds and allergies by breaking down mucus. Mint leaves are rich in antioxidants, which combat oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer. Furthermore, chewing mint leaves or using mint-flavoured oral products can help freshen breath and reduce oral bacteria.
Add these leaves to iced teas, lemonades and smoothies for a refreshing twist, or incorporate them into salads, salsas and desserts.
Coriander or cilantro: A nutrient powerhouse
Coriander, also known as cilantro, is a herb loaded with vitamins and minerals. A quarter cup (about four grams) of fresh cilantro contains only one calorie, five per cent of the DV of vitamin A, two per cent of the DV of vitamin C and 16 per cent of the DV of vitamin K.
Coriander has been shown to assist in the removal of heavy metals from the body, such as mercury and lead. The herb contains cineole and linoleic acid, which have anti-inflammatory effects and can help alleviate symptoms of arthritis and other inflammatory conditions. Moreover, coriander possesses antimicrobial properties, making it effective in fighting infections and bacteria. Like mint, coriander is high in antioxidants, which protect cells from damage and may reduce the risk of various chronic diseases.
Coriander leaves can be sprinkled on any dish, guacamole, salsa, and salads or used as a garnish for soups and grilled meats.
Basil: Anti-inflammatory shield
Basil is packed with vitamins A, K and C, as well as magnesium, iron, potassium and calcium. One tablespoon (about 2.5 grams) of fresh basil provides approximately one calorie, three per cent of the DV of vitamin A, and 13 per cent of the DV of vitamin K.
Basil contains eugenol, which has anti-inflammatory properties that can help reduce swelling and pain. It’s also rich in antioxidants, which help protect the body from free radical damage. Additionally, basil’s adaptogenic properties can help the body cope with stress and improve mental clarity. Basil is perfect for summer pesto, salads, and refreshing drinks and lemonades. It also pairs well with tomatoes.
Lemon balm: A herb for good sleep
Lemon balm, a member of the mint family, offers a mild lemon flavour and is rich in antioxidants. It contains vitamin C, thiamine and folate.
Lemon balm is known for its calming properties, which can help reduce anxiety and improve sleep. It can also soothe the digestive tract, reducing symptoms of indigestion and bloating. Lemon balm can be infused in iced teas, used in fruit salads or added to desserts for a zesty flavour.