We may all agree that the pungent flavor and pine-like fragrance of rosemary on various dishes can be really astounding and enjoyable. In fact, you may incorporate it into various dishes or delicacies such as meat dishes, soups and sauces. This makes it easy for you and anyone else to acquire the health benefits of rosemary. Give this article a read and learn more about this herb!
Rosemary: What is This Spice?
Rosemary is a fragrant, evergreen herbaceous plant native to the Mediterranean region. Furthermore, it is used as a culinary spice or condiment, in making body perfumes, and for its possible health benefits.
Rosemary is part of the mint family, or Lamiaceae, which includes other herbs such as lavender, basil, thyme and oregano. Rosemary doesn’t just taste good in various culinary dishes. It’s also a good source of calcium, iron and vitamin B6.
Rosemary is usually prepared as a whole herb or in a dried form as an extract. Teas and the liquid extracts can also be made from dried, or even fresh, leaves. The herb has been loved since ancient times for its medicinal capacities, traditionally used to relieve muscle pain, improve memory, boost immunity and blood circulation and promote hair growth.
Rosemary: Nutrition Facts
Fresh rosemary has a very high reserve of vitamins and minerals such as vitamin C, vitamin A, vitamin B6, magnesium, manganese iron and copper, as well as abundant antioxidant properties in its phenolic compounds. The herb is also high in dietary fiber and saturated fat, but low in sodium and cholesterol.
| Principle | Amount | % Daily Value |
| Energy | 131 Kcal | 6.5% |
| Carbohydrates | 20.70 grams | 16% |
| Protein | 3.31 grams | 6% |
| Total Fat | 5.86 grams | 20% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 14.10 grams | 37% |
| Vitamins | ||
| Folates | 109 micrograms | 27% |
| Niacin | 0.912 milligrams | 6% |
| Pantothenic acid | 0.804 milligrams | 16% |
| Pyridoxine | 0.336 milligrams | 26% |
| Riboflavin | 0.152 milligrams | 12% |
| Thiamin | 0.036 milligrams | 3% |
| Vitamin A | 2924 IU | 97% |
| Vitamin C | 21.8 milligrams | 36% |
| Electrolytes | ||
| Sodium | 26 milligrams | 2% |
| Potassium | 668 milligrams | 14% |
| Minerals | ||
| Calcium | 317 milligrams | 32% |
| Copper | 0.301 milligrams | 33% |
| Iron | 6.65 milligrams | 83% |
| Magnesium | 91 milligrams | 23% |
| Manganese | 0.960 milligrams | 42% |
| Zinc | 0.93 milligrams | 8.5% |
Health Benefits of Rosemary
Here are some of the most wholesome health benefits of rosemary:
- Protects against macular degeneration: a study shows that the carnosic acid in rosemary may significantly promote eye health. Moreover, this may have clinical applications for various diseases affecting the retina, such as macular degeneration.
- Prevents cancer: studies show that the crude ethanolic rosemary extract has the capacity to slow down the spread of breast carcinoma cells and leukemia. Furthermore, another study suggests that the herb may be beneficial as an anti-tumor and anti-inflammatory agent. This is probably one of the best health benefits of rosemary.
- Prevents brain ageing: studies suggest that rosemary may be beneficial in preventing brain damage. In fact, the therapeutic capacity of the herb is good for the prevention of Alzheimer’s disease. However, further studies are still necessary to support this argument.
- Gives neurological protection: scientists found that the rosemary may be beneficial to those who have experienced a stroke. It also protects against brain damage.
- Helps enhance concentration and memory: research says that the aroma of rosemary may help improvine performance, concentration, accuracy and speed in a person.
- Improves digestion: the herb is beneficial in treating indigestion.
- Good source of antioxidants and anti-inflammatory compounds: the rich levels of these compounds in rosemary makes it a beneficial herb in boosting immunity and improving blood circulation.
- Helps boost the immunity: the active components in rosemary are anti-carcinogenic, anti-inflammatory and antioxidant in nature. This is beneficial in attacking against various pathogens and diseases which may threaten immunity or damage the body’s integrity.
Side Effects of Rosemary
The herb is usually safe when taken in low doses. However, if taken in extremely large quantities, you may experience various serious side effects, including the following:
- Skin irritation
- Increase in blood sugar levels
- Comatose
- Spasms
- Induced convulsions
- Vomiting
Other, more elaborate, side effects of rosemary include:
- Drug interaction: it may negatively interact with various drugs.
- Reduces fertility: the long-term consumption of rosemary may lead to a reduction in sperm count, density, and mobility in men. Moreover, for pregnant women, it may lead to miscarriage.
- Pulmonary edema: an excessive amount of fluids may fill the lungs, causing a pulmonary edema.
You should be watchful of all the foods you consume. Your health is very important!
Disregarding the side effects, it is undeniable that rosemary is really beneficial to your health. So, if you want to boost your health, try this out!
