Recently, there has been a change in how we think about and interact with our world. Natural remedies and products are moving into trend as we learn to value our live and limit the number of chemical substances we put in our bodies. From ancient times to today, herbs have been valued for their medicinal and culinary uses. While almost all of them play an important role in our diets, sage is one of the most commonly used ones. Traditionally incorporated into autumnal dishes, sage offers many health benefits, including preventing diabetes, lowering inflammation, enhancing brain function, strengthening bones, boosting immunity, protecting against chronic diseases and improving the skin. Read on to learn more!
What are Sage Herbs?
Scientifically called Salvia officinalis, sage is a perennial woody herb closely related to rosemary. In fact, they are commonly referred to as “sister herbs,” and many of sage’s benefits are derived from its rosmarinic acid. Still, the two have their differences: purple/blue flowers, woody stems and the evergreen shrub originating in the Mediterranean.
The traditional use of sage as a medicine is well-documented, going back many years. It was primarily used to shield against evil, treat snakebites and boost women’s fertility. However, modern studies have shown that it also has a great effect on the human body, word of which is spreading around the world. It is used in many savory recipes for its peppery taste, particularly in the Middle East and United States.
Sage has different varieties, each of which has its own culinary or medicinal use:
- Clary Sage: Clary sage provides aromatic leaves which are beneficial in perfumes and throat gargling potions.
- Three-Lobed Sage: This variety, which comes from a large perennial shrub, has lobed leaves used in making sage tea, native to Mediterranean countries.
- Pineapple Sage: Pineapple sage’s fresh leaves add extra flavors to desserts and drinks.
- Azure Sage: This variety, originating in Mexico, comes from a large plant with blue flowers, used as an herbal panacea.
Nutritional Facts
The below table contains an in-depth analysis of sage’s nutrients.
100 grams of sage contains the following essential nutrients:
| Principle | Amount | % Daily Value |
| Energy | 315 Kcal | 15.75% |
| Total Fat | 12.75 grams | 42.5% |
| Protein | 10.63 grams | 19% |
| Cholesterol | 0 milligrams | 0% |
| Carbohydrates | 60.73 grams | 47% |
| Dietary Fiber | 40.3 grams | 106% |
| Vitamins | ||
| Vitamin E | 7.48 milligrams | 50% |
| Niacin | 5.720 milligrams | 35.75% |
| Thiamin | 0.754 milligrams | 68.5% |
| Riboflavin | 0.336 milligrams | 26% |
| Vitamin A | 5900 milligrams | 196% |
| Vitamin C | 32.4 milligrams | 54% |
| Folates | 274 µg | 63% |
| Pyridoxine | 2.690 milligrams | 206% |
| Vitamin K | 1714.5 µg | 1429% |
| Electrolytes | ||
| Potassium | 1070 milligrams | 23% |
| Sodium | 11 milligrams | <1% |
| Minerals | ||
| Iron | 28.12 milligrams | 351% |
| Copper | 0.757 milligrams | 84% |
| Calcium | 1652 milligrams | 165% |
| Manganese | 3.133 milligrams | 136% |
| Magnesium | 428 milligrams | 107% |
| Zinc | 4.70 milligrams | 43% |
| Phyto-nutrients | ||
| Lutein-zeaxanthin | 1895 µg | — |
| Carotene-ß | 3485 µg | — |
| Carotene-α | 0 µg | — |
| Crypto-xanthin-ß | 109 µg | — |
Use of Sage
There are a few ways to gain the health benefits offered by sage’s leaves, as outlined below:
Through essential oil: Sage leaves can be purified into an oil containing thujone, borneol and cineole. There are numerous oils available in the market, beneficial as an aromatherapy for relaxation.
Consuming drink or meal: Sage, together with thyme, parsley and rosemary, are great for cooking. Some use it as a flavour enhancer while others use it in homemade teas. Some simply boil leaves in water for 5 minutes and drink the cooled concoction.
Topically: Today, many skin care products, such as serums or lotions, contain sage leaves. This is one of the essential ways to maintain our skin’s health.
Health Benefits
There are 3 categories of sage’s health benefits.
Hair
Sage extract can be beneficial to hair in a lot of ways, including:
- Encouraging hair growth
- Treating hair loss
- Making hair shiny
- As a lotion
- Darkening hair
Health
Sage can provide a lot of various health benefits. In fact, it was recognized as the 2001 “Herb of the Year” by the International Herb Association. Below are a number of the impressive health benefits of this fragrant herb.
- Neurological benefits
- Prevents diabetes
- Anti-inflammatory properties
- Cardiovascular benefits
- Dental health
- Treats excessive sweating
- Treats depression
- Cures asthma
- Treats indigestion and dyspepsia
- Treats sore throats
- Beneficial for women
Skin
Sage has the ability to keep the skin healthy and beautiful through it various chemical compounds, vitamins and essential oils. It can be used as:
- Treatment for skin problems
- Toner for oily skin
- Anti-aging treatment
