We usually think of herbs and spices as a pair, but in fact they’re two distinct groups categorized according to which part of the plant they come from. “Seeds, roots, certain flowers and barks are consumable, and we refer to most of these as spices,” explains Yikyung Park, ScD, a Washington University researcher at Siteman Cancer Center. “The leaves, however, are known as herbs. We add these to meals to punch up the flavor, and most can be enjoyed fresh or dried.”
Yikyung Park, ScD, Washington University researcher at Siteman Cancer Center
Herbs have an incredible diversity of size, shape and taste — from aromatic lavender to subtle parsley to potent sage. Their nutritional profiles are just as broad. “You may also enjoy some of these health benefits by drinking herbal tea, made of the dried leaves of herbs. And there may be some benefits to aromatherapy, though there is no strong evidence of its effectiveness,” Park says.
Research has shown that herbs hold many of the same benefits as other leafy green vegetables when it comes to protection against diseases. “That’s because basil, oregano, mint, sage and others have phytochemicals, which are the compounds that give plants their color, aromas and flavors. These compounds may help prevent cell damage and slow the growth of cancer cells,” Park says.
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Many herbs are rich in antioxidants, another line of defense against heart disease and diabetes. Fresh herbs contain more antioxidants than dried herbs do, so reach for them whenever possible.
Fresh herbs are also a terrific way to impart flavor without adding more sugar, fat or calories. It’s best to incorporate delicate herbs, such as basil and cilantro, near the end of cooking a dish; otherwise the leaves tend to wilt and char. Herbs continue their good work even after the meal is done: Turn to mint or ginger to help soothe the stomach and aid in digestion.
Types of Herbs
Basil
Basil’s silky leaves bring a lightness to summertime favorites like caprese and bruschetta; they can even turn ho-hum tap water into a treat. From Thai basil to Genovese basil, the herb is filled with antioxidants, including beta carotene and lutein, which combat the free radicals that may lead to some cancers. Basil can also ease inflammation and lower blood sugar while improving mood and memory. It thrives in gardens and on windowsills alike, so get planting!
Chives
Along with garlic and onions, chives are part of the allium family. Sometimes mistaken for scallions (which are, confusingly, also known as green onions), chives provide a subtle hint of onion and texture to dishes. Even though they’re more slender and delicate than other alliums, chives punch above their weight with health benefits: They’re an excellent source of vitamin K, which is crucial for bone health, and folate, which may help with cognitive function.
Mint
Known for its bright, fresh taste, mint is found in everything from soothing teas to rich sauces — and running rampant through gardens, if you’re not careful. This prolific plant comes in dozens of varieties, including chocolate mint and orange mint. Cooks usually reach for spearmint as peppermint can easily overwhelm dishes. There’s also evidence it does cleanup duty on a cellular level by sweeping away harmful bacteria that can damage major organs.
Rosemary
Rosemary is redolent of the woods, warm and earthy. Just taking in its beguiling aroma may help reduce stress and clear the mind. Even though rosemary needles are short and slender, they contain relatively large amounts of iron and calcium, as well as vitamins A and C. Rosemary oil is commonly found in shampoo and conditioner because it moisturizes the scalp and may encourage hair growth.
Steak and Corn Salad with Green Tahini Dressing
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.
