These herbs are lucky coincidences as they provide both, excellent flavor to our meals and great health benefits. They can treat more than just everyday health issues. For instance, oregano is an excellent bacteria fighter, while turmeric can soothe joint pain and asthma.
Nevertheless, a spicy curry or a fragrant pizza is not the best way to take advantage of this nutritional abundance. You can’t always get your nutrients from herbs instead of pills, as usually meals don’t offer the highest dose of the ingredients included in them that can give their optimal health effects.
Usually, your body needs an actual supplement, although herbal tea can sometimes help. But the following 6 herbs are better than pills, and they need to be part of anyone’s kitchen cabinet.
Learn more about them, including their best use and dosage.
1. Garlic (Allium sativum)
The popular and pungent bulb is especially beneficial for the heart. The founder and executive director of the American Botanical Council based in Austin, Texas, Mark Blumenthal, explains that several studies have shown that garlic significantly lowered the plaque buildup in arteries in atherosclerosis patients. He says that garlic slightly reduces the bad (LDL) cholesterol, and increases the good (HDL) cholesterol. It also Amish America as well as the risk of stroke, since less plaque means fewer chances that pieces of plaque will break off from the walls of arteries and lodge in the heart or brain.- Best dosage and form. 200-300 mg of standardized garlic powder, 3 times a day for artery health.
- Caution. You shouldn’t add supplemental garlic if you take warfarin or aspirin on a regular basis, as it can thin your blood too much. The chair of the botanical healing program’s herbal division at the Tai Sophia Institute in Laurel, Maryland, James Snow, explains that garlic shouldn’t be consumed 1-2 weeks prior to surgery.
2. Ginger (Zingiber officinale)
This flavorful root is a natural anti-nausea remedy. Many types of research have proven their effectiveness against post-chemotherapy nausea and morning sickness, and some studies have shown that it prevents motion sickness even better than Dramamine.- Best dosage and form. Take 500 milligrams of ginger powder extract around half an hour before traveling, and every 4 hours until you arrive at your destination if you like to prevent motion sickness. You can as well consume up to 3 ginger infusions a day, by soaking ¼ to 1 gram of ginger in boiling water for 15 minutes.
- Caution. If you are pregnant, don’t consume more than 2 grams of ginger a day. Also, if you are prone to heartburn you should add it to your meals.
3. Oregano (Origanum vulgare)
Oregano contains carvacrol and thymol, two powerful compounds that make oregano oil excellent in the treatment of infections. The director of botanical and regulatory affairs at Herb Pharm in Williams, Oregon, David Bunting, says that this herb can help in cases of giardiasis and traveler’s diarrhea. However, its primary use is in the treatment of upper respiratory infections. Oregano is great for low-grade, short-term problems like colds and coughs. However, in case your condition doesn’t improve after several days, or you get a high fever, visit your doctor who might prescribe you proper antibiotics.- Best dosage and form. The most therapeutic form of this herb is oregano essential oil. The naturopath and associate professor of botanical medicine at Bastyr University, in Seattle, Glen Nagel, explains that you should be careful since improper use of this essential oil can burn your mouth. So, a safer option is the Oregano Spirits product from Herb Pharm, since they combine the essential oil with a liquid oregano extract. Depending on the severity of your symptoms and your weight, you can take from 20 drops diluted in four ounces of water two times a day, up to 30 drops 4 times a day.
- Caution. Only the slight risk of the pure oregano essential oil burning your mouth.
4. Sage (Salvia officinalis)
Traditionally, sage is known as a brain booster. A small British study that included healthy adults showed that those who received Spanish sage oil capsules on a regular basis had better results on a word-recall test in comparison to the participants in the control group. The plant is considered to contain a compound that hinders the same enzyme targeted by medicines used in the treatment of Alzheimer’s disease (there are no studies that investigate the effects of sage on actual patients with Alzheimer’s disease). The herb possesses antiseptic properties, so it’s commonly used for treating sore throats.- Best dosage and form. Bunting recommends taking 30 drops of the liquid sage extract 2-3 times a day for people with Alzheimer’s, as well as for any person who likes to stay sharp. You can dilute 10-20 drops of the liquid in a cup of warm water and gargle for sore throat, or just drink sage tea.
- Caution. There’s no risk in normal doses and in meals. However, if you consume it in much higher doses than the recommended ones, for a longer period, it might cause seizures.
5. Peppermint (Mentha x piperita)
Peppermint is probably the best herb to calm an upset stomach. As Bunting says, it’s great for any type of digestive upset. One of the best natural treatments for IBS (irritable bowel syndrome) is peppermint oil which can be found in capsules with an enteric coating. The capsules pass through the stomach because of the coating and open in the intestines where they act antispasmodic to the muscles which go out of control during this condition, leading to the main IBS symptoms, diarrhea and/or constipation.- Best dosage and form. Traditional peppermint tea can help in cases of a typical upset stomach. For IBS treatment, take 1 capsule which contains 0.2 ml of peppermint essential oil, 1-3 times on a daily basis, before meals, and with water.
- Caution. Snow warns that in some people, peppermint can cause heartburn and aggravate acid reflux. If you notice these problems, stop consuming them.
6. Turmeric (Curcuma longa)
Turmeric is a staple of Indian cuisine which possesses strong anti-inflammatory properties. According to some studies, it soothes the pain in rheumatoid arthritis and osteoarthritis. Turmeric can also help in case of tendinitis and other inflammatory conditions, as well as protect your heart.- Best dosage and form. Turmeric is one of the rare spices that offers its therapeutic dose just from food. The Ayurvedic clinician in San Jose, California, Reenita Malhotra, says that a pinch of this spice per serving is just enough. If you take it as a supplement, 4 grams a day is all you need.
- Caution. Use powdered turmeric sparingly, as it is a strong blood-cleansing herb.
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