Herbs and spices are an excellent source of antioxidants. It’s important to consume antioxidants as they help to reduce the effects of oxidative stress on the body.
In this article, we’ll review a list of herbs high in antioxidants as well as the health benefits of antioxidants.
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Antioxidant Overview:
Antioxidants are important molecules that neutralize free radicals in the body. Free radicals are unstable cells which are created when we experience harmful external factors, like pollution and damaging sun rays.
Free radicals cause oxidative stress, which is linked to numerous health conditions, like Alzheimer’s disease, heart disease, cancer, depression, multiple sclerosis, and memory loss.
The National Institute of Health and Aging (NIH) created a method called the ORAC (Oxygen Radical Absorbance Capacity) score to measure the total antioxidant capacity of foods.
Scientists and health experts note that 3,000-5,000 ORAC units per day is ideal for health and wellness.
Since antioxidant absorption varies, it’s essential to include a diverse diet of antioxidant rich foods such as fruits, vegetables, and herbs in your daily diet.
Herbs High in Antioxidants:
Below is a list of antioxidant rich herbs. Add these to your diet to improve your daily antioxidant intake.
1. Clove (Syzygium aromaticum)
Clove is an herb known for its spicy, sweet aroma and is considered one of the highest natural sources of antioxidants.
Native to the island of Indonesia, the clove tree has been used as a traditional herbal medicine for centuries. The immature flower bud has been used medicinally and as a culinary spice.
Clove is considered a circulatory stimulant, warming the body and encouraging blood flow. It is also highly revered for its antimicrobial, digestive, pain-relieving, and anti-inflammatory properties. It is commonly found in the kitchen, where it is used as a spice for various dishes, including pudding, pies, chai, mulled red wine, and red meat.
1 teaspoon of ground clove is estimated to contain an ORAC value of 11,611 µmol. Ingesting 1 teaspoon of clove in a dish or consumed as tea would satisfy your daily antioxidant requirement.
Summary:
Clove is an antioxidant rich food that also shows antimicrobial, digestive, pain-relieving, and anti-inflammatory benefits.
2. Oregano (Origanum vulgare)
Oregano is a popular antioxidant rich herb and spice in the Lamiaceae, or mint, family. It can be consumed dried or fresh and is used in many cuisines, especially Mediterranean dishes.
While oregano is commonly used in the kitchen, it is considered a highly-supportive therapeutic herb. Oregano has traditional and modern usage as a digestive aid and stimulant and is known for its ability to support lung health and reduce inflammation.
Studies have concluded that oregano is also helpful for preserving food due to its high antioxidant content. Along with the dried and fresh herb, oregano essential oil is used frequently for its antimicrobial activity.
It is estimated that 1 teaspoon of dried oregano contains an ORAC value of 7,011.
Dried oregano can be used in culinary dishes or enjoyed as a tea or tincture.
Summary:
Oregano’s antioxidant content makes this herb useful for reducing free radicals while providing digestion, respiratory, inflammatory, and antimicrobial support.
3. Rosemary (Salvia rosmarinus)
Hardy rosemary is an herb native to the Mediterranean regions and naturalized globally. It also belongs to the Lamiaceae family and has a strong herbaceous and slightly woody aroma.
Rosemary is highly-revered for its cognitive-enhancing properties and is also known for its ability to improve mood and reduce stress, anxiety, and depression.
As an antioxidant rich food, rosemary is often used in the kitchen for various dishes. Research also shows that it has potential as a food preserver.
The leaves are used topically or internally, and rosemary essential oils is frequently used for aromatherapy.
It’s estimated that 1 teaspoon of rosemary contains an ORAC value of 6,611.
You can enjoy rosemary as a spice, tea, tincture, or even apply it as a hair rinse.
Summary:
Beyond being an antioxidant rich herb, rosemary has been found to improve cognitive function, mood, stress, and anxiety.