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Make Herb a Verb

Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.

Perfect Herb-Baked Salmon Perfect Herb-Baked Salmon

Herbs have been around since prehistoric times for both culinary and medicinal purposes. They have the wonderful ability to weave layers of flavor into foods, turning a garden-variety fill-in-the-blank food, drink or dish into something that can make your taste buds sing. Herbs can brighten any recipe while doing double duty to brighten up your health.

Certainly, cooking with herbs makes it easier to tick back the amount of salt you use in recipes and at the table. Their pleasing flavors mean salt doesn't have to be your first or only seasoning move. That's a win for your heart and brain health, bones and blood pressure. Herbs also contain vitamins, minerals and phytonutrients. Together, they interact to strengthen our bodies' cells, tissues and systems, such as our immune, metabolic and cardiovascular systems. They also mingle within our intestinal microbiome, which we now know significantly influences numerous aspects of our health. Below are a handful of delicious herbs to add to your plate and their potential health wins.

Rosemary, Basil, Sage, Thyme, Oregano, Mint and Lavender

Fresh Herbs Fresh Herbs

These seven herbs belong to the Lamiaceae botanical family. They have antibacterial and antiviral properties and benefit health as follows:

  • Protect cells, including the DNA in cells, from damage through anti-inflammatory and antioxidant measures.
  • Facilitate communication between brain cells, helping all brain-related functions. 
  • Improve circulation by enhancing blood flow through the body. 
  • Support stress management. For example, phytonutrients in rosemary may reduce certain stress hormones and protect the cells that produce dopamine, a brain chemical associated with feelings of reward and motivation. Safely absorbing or inhaling the essential oils of some herbs (including rosemary) may enhance cognition, reduce stress and offer anti-depressive effects. 
Fresh Dill and Parsley in a Jar of Water Fresh Dill and Parsley in a Jar of Water

Parsley, Cilantro and Dill

These three herbs belong to the Apiaceae botanical family, which includes cumin, anise, celery and carrots. They are also anti-inflammatory and act as antioxidants to support strong, healthy cells. The nutrients in these herbs benefit the body in a few ways:

  • Help lower total and LDL cholesterol levels and blood pressure.
  • Protect against kidney stone formation.
  • Just 2 tablespoons of fresh chopped parsley contains 100% of the recommended daily dose of vitamin K, which contributes to strong bones. 

Unfortunately, there is no "prescribed" measure of herbs to use or eat to harness the above benefits. Both fresh and dried varieties contain helpful nutrients, but fresh herbs tend to offer more, as some nutrients are lost through processing. When it comes to herbs, the best advice is to choose widely and often. They've got the credentials, so get curious in the kitchen. Add herbs to salads, soups, stews, sauces, pasta, baked goods, grains, rubs, desserts and drinks – the more the merrier!

Cautionary Note:

Be sure to let your healthcare provider know if you plan to use or are already using concentrated herb products. Because of their therapeutic actions, herbs can interact and interfere with over-the-counter and prescribed medicines and vice versa. Some medicines could diminish the benefit(s) of an herb. If you are considering consuming more concentrated amounts of an herb, such as a tincture or supplement, use a reliable, third-party source that tests and vets those products for quality and purity. There is little governance over them, so the label may not accurately reflect what’s inside. Consumer Lab is a resource that can help (visit consumerlab.com).

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