Spearmint, or Mentha spicata, is a species of mint with a pleasant aroma that is used in a variety of health and beauty products. They say it has healing properties, so doctors use it frequently.
Vitamins, antioxidants, and other essential nutrients can be found in spearmint. It has a refreshing, minty scent. Compared to peppermint, it has a lower concentration of menthol, but a higher concentration of limonene, dihydrocarvone, and cineol. The flavour is sweeter than peppermint’s.
Spearmint, like other members of the mint family, has a square stem. The length of its leaves ranges from about 5 to 9 centimetres, and their width from about 1.5 to 3 centimetres. Leaves are so named because their tips are sharp, like little spears.
Potential medicinal uses for spearmint
Cooks of all stripes will find new uses for fresh spearmint.
Freshly chewed spearmint leaves or essential oil extracted from the plant both have been shown to have beneficial effects on health.
People who are experiencing nausea, indigestion, gas, headache, toothache, cramps, or a sore throat may find relief by chewing on a spearmint leaf.
In addition to being taken orally, it is also used topically, meaning it is rubbed into the skin, to alleviate the inflammation that comes with experiencing nerve or muscle pain.
The extract of spearmint has “good total phenolic and flavonoid contents” and “excellent antioxidant activity,” according to a study published in the journal Food Chemistry.
A study presented at the 2011 International Conference on Environmental and Agriculture Engineering found that spearmint essential oil has antifungal properties.
Symptoms of nausea and other digestive issues may be alleviated by spearmint’s calming effect on the stomach muscles.
Phytotherapy studies Consuming two cups of spearmint tea daily for five days has been shown to reduce androgen levels in women with hirsutism. Similar findings were found in a second study of 41 women with polycystic ovary syndrome that lasted for 30 days (Trusted Source).
For women with hirsutism, unwanted hair begins to grow in the most intimate areas of the body, including the face, breasts, and stomach. It’s a major source of stress and misery. High levels of the so-called “male” androgen hormones cause hair growth.
Recent research has shown that extracts of spearmint and rosemary can boost memory. Saint Louis University School of Medicine Professor Susan Farr has proposed that an improved extract of the antioxidants found in spearmint and rosemary may aid in learning and memory. This may be useful in slowing down the effects of ageing on the brain.
The potential effectiveness of spearmint in treating additional health conditions includes:
- Mint aids digestion and is full of healthy vitamins.
- Roughness in the Throat
- Gargling with a mouthful of bad breath
- Flu or a cold
- Ache in the Muscles
Four cups of spearmint tea a day has been linked to a decrease in male libido, but a study in rodents found the opposite to be true.
The nutritional value of spearmint
Nutritional value A Reliable Place to Buy 100 Grams of Fresh Spearmint Is:
- 44 kilocalories of energy
- 8.41 grammes of carbs
- 0.73 g of fat
- 3.29 g of protein.
- Eleven and 87 milligrammes of iron
- 1.118 mcg of Manganese
- 0.240 milligrammes of copper
- Total potassium content: 458 mcg
- Tolerable Upper Intake Level (ULR) for Riboflavin: 0.175 mg
- 0.158 milligrammes of pyridoxine
- Nutritional Value: 13.3 mcg Vitamin C
- Null milligrammes of cholesterol
- Vitamin B5 Pantothenic Acid 0.061 mcg
- 0.411 micrograms of vitamin B6
- Vitamin B9 (folate) – 3 micrograms
- There were 4.6 milligrammes of vitamin C.
- Oil of spearmint, which is essential
Oils extracted from spearmint have been shown to be antifungal and antioxidant. They have natural insecticidal properties and can be used to preserve food.
Although fresh spearmint can be eaten, the essential oil is not. It needs to be diluted with a carrier oil before application. If it gets in your eyes or on your skin, it could cause irritation.
Ideas for preparing and serving freshly harvested spearmint
Because fresh spearmint leaves contain less menthol than other mint species, they are less overpowering and better suited to health drinks and cooking.
Several possible menu items are:
Cutting up the leaves and scattering them over a meal
Making mint sauce from the leaves
Getting ready to make some spearmint tea.
Try a spiced salad of braised beef and roasted rice, or some fresh spearmint ice cream, for something a little more out of the ordinary.
According to the FDA, spearmint is “generally recognised as safe for their intended use.”
Mild reactions, such as a rash, throat irritation, headache, or dizziness, can occur in people who are allergic to mint.
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There are roughly 15–20 different plant species in the Lamiaceae family, including peppermint and spearmint, which are both types of mint. People use it fresh or dried in a wide variety of dishes and infusions because it is such a versatile herb. Mint oil is frequently used by the cosmetics, food, and personal care industries.
Fresh mint, along with other herbs and spices, can be used to add flavour to meals without adding excess sodium or sugar.
Many kinds of mint have a long history of use in traditional medicine. The antioxidant qualities and possible health benefits of mint plants vary between species. This is especially true for people with irritable bowel syndrome (IBS).
Here, we outline the nutritional value of mint and discuss the potential health benefits it may provide. We also provide advice on how to incorporate more mint into your daily diet.
This article is a part of a larger series discussing the positive effects of eating widely consumed foods on one’s health.
gains that could be expected
There may be a number of mint-related health benefits.
Taking Care of Your Stomach
Possible muscle-relaxation aid from mint.
Since ancient times, people have turned to mint when they need a calming herb to help settle an upset stomach.
The Year in Review for 2019 According to a reputable source, peppermint oil has been shown to be effective in treating a variety of gastrointestinal issues, such as indigestion, irritable bowel syndrome, stomach pain in children, and postoperative nausea and vomiting.
The reviewers discovered that mint inhibits the growth of harmful bacteria, aids in the relaxation of muscles, and reduces inflammation.
In a different evaluation Evidence from a meta-analysis of 12 randomised controlled trials published the same year found that peppermint oil helped reduce pain symptoms in adults with irritable bowel syndrome.
However, peppermint oil was not found to significantly reduce symptoms in a randomised, double-blind trial Trusted Source of 190 people with IBS conducted in 2019.
However, more studies are needed to confirm whether or not mint products can help with IBS.
An anti-inflammatory and antioxidant compound called rosmarinic acid is found in mint plants.
Rats were the subjects of a study conducted in 2019. According to Reliable Source, rosmarinic acid was able to alleviate more asthma symptoms than the placebo group.
According to a 2019 review published in Frontiers in Pharmacology, many of the plant compounds found in the mint family have anti-allergenic effects.
Oils and ointments may contain mint extract at a much higher concentration than food. The impact of mint on allergy symptoms is barely explored in the scientific literature.
Treatment for the typical signs of a cold
Menthol is found in mint. This aromatic decongestant may facilitate the passage of mucus and phlegm.
Using vapour rubs or ointments containing menthol for children with the common cold may be a safe and effective Trusted Source treatment.
However, according to the American Lung Association (ALA), menthol’s use in treating cold symptoms is not supported by research.
But a menthol vapour rub may help alleviate cold symptoms for some people.
Peppermint oil can cause skin irritation and redness, according to the Office of Dietary Supplements (ODS). Due to the potentially fatal effects of inhaling the ointment, they advise against its direct application to a child’s chest or face.
It’s important to be careful when handling mint leaves because of how delicate they are. They are at their best when used raw or added as a final touch to a dish. This keeps their subtle flavour and texture intact.
Try to find mint with fresh, healthy-looking leaves. They can be kept for up to a week in the fridge if stored in a sealed plastic bag.
Since mint can be grown in home gardens, it provides a sustainable way to season foods.
Mint requires a sharp knife and careful slicing when being prepared. Blemishing the herb and losing its flavour as it sits on the cutting board is the result of using a dull knife or over-chopping.
Mint is commonly used as a flavouring ingredient in lamb, soups, and vegetable salads in Middle Eastern cooking.
Some alternatives are:
Mix lime juice, sugar (or stevia), and muddled mint leaves to make a refreshing mint limeade. Add ice cubes and filtered water to the top.
Adding chopped apples and pears along with some mint, lime or lemon juice, jalapeno, honey, and salt to make a fresh fruit salsa. Spread on baked chicken or serve with cinnamon pita chips.
Adding mint leaves and cucumber to your water can make for a tasty and refreshing drink.
You can spice up your next batch of chocolate chip cookies by folding in some chopped mint leaves.
Making your own mint tea is as simple as pouring hot water over mint leaves and letting them steep for 5 or 6 minutes. Instead of regular mint leaves, try chocolate mint for a unique flavour.
A refreshing bite can be made in a flash by chopping mint and mixing it with diced fresh pineapple.
These alternatives, compiled by registered dietitians, are both nutritious and tasty.
Green shamrock smoothie, a powerhouse of nutrients.
Little chocolate mints
Mint, like many other herbs, can cause stomach upset in some people.
If you suffer from gastroesophageal reflux disease (GERD), don’t use mint to calm your stomach. One 2019 review from a reliable source found that mint is a common precipitant of GERD symptoms.
When taken in large quantities, peppermint oil can be toxic. Peppermint oil should only be taken in the amounts specified by a doctor.
Pure menthol should never be ingested because of its toxic properties. One should only use it on one’s skin or a nearby surface, like a pillow, in order to disperse odours.
Do not put mint oil on a baby’s or child’s face because it can cause spasms that make it difficult for them to breathe.
If you are taking any medications, talk to your doctor about the possibility of drug interactions involving mint or mint oil.
- 3.2 grammes (g) of fresh peppermint, or about 2 teaspoons, provides:
- An average of 2.24 calories per minute
- Protein Content, Per Serving: 0.12 g
- Carbohydrate Content: 0.48%
- Fat content, 0.03%
- A meagre 0.26 grammes of fibre
Additionally, mint has minute amounts of:
- antioxidant vitamin C
- A vitamin
Several nutrients can be found in mint, but the amount used in cooking is not enough to meet a person’s daily needs.
The healthiest way to incorporate mint into your diet is to swap out salty, sweet, or fatty seasonings for mint. Most of the advantages come from using mint ointments or supplements.