Health Benefits of Rosemary
What are the health benefits of rosemary? Since ancient Greek times, rosemary has been a popular medicine for assisting memory and stimulating the brain. It is a member of the mint family along with oregano, thyme, basil, and lavender. Apart from its use in dishes as an herb to add flavor, it also has several other health benefits. Thus, here we will explain the health benefits of rosemary.
Being herb rosemary is low in calories generally because it contains less percentage of macronutrients. It contains less than one gram each of protein and fat.
Let's have a look at the table of nutritional facts about two tablespoons or 4.20 grams of rosemary.
2 TBS or 4.20 grams of Rosemary, contains 5.50 calories
Has 61% water percentage
Source of 0.14 g of protein
0.87 grams of carbs
Contains 0.25 g fat
0 grams of sugar
0.59 grams of fiber
Vitamins and Minerals:
Rosemary is an excellent source of Vitamin A. Besides; Vitamin A also contains numerous other beneficial vitamins and minerals. These include:
- Vitamin C
- Vitamin B6
8 Health Benefits of Rosemary
Below are the 8 best health benefits of rosemary:
Antioxidant and Anti-Inflammatory Properties:
Rosemary is rich in antioxidants and anti-inflammatory compounds. Consequently, it can effectively help to boost the immune system and improve blood circulation. Moreover, several researches show that rosemary is rich in antioxidants; thus, it can neutralize harmful particles referred to as free radicals. Therefore, it can protect you from oxidative damage and inflammation that can result in chronic conditions like heart issues and type II diabetes. Generally, the polyphenolic compound in rosemary is the main reason for its antioxidant and anti-inflammatory properties.
Rosemary is an excellent way when it comes to improving indigestion. Recently, Germany's Commission E has approved rosemary for the treatment of indigestion. Although there is not much scientific evidence to show rosemary effectiveness for upset stomach, indigestion, and gas, many agree for its use in improving indigestion.
Improving Memory and Concentration:
Since ancient times rosemary is used for boosting memory and improving brain functioning. According to research in Therapeutic Advances in Psychopharmacology, rosemary scent is linked with improving a person's concentration, speed, performance, and accuracy. Besides, it can also improve their mood. Therefore, rosemary is a common ingredient of aromatherapy for concentration and age-related cognitive decline. Using 750 grams of rosemary powder in tomato juice can improve memory speed.
Several pieces of evidence are stating that rosemary is great for improving the function of your brain. Carnosic compounds in rosemary help fight off any damage caused by free radicle in the brain. Moreover, it can also help to prevent the brain from aging. Rosemary shows promising results for the prevention of Alzheimer's. However, further research is still needed.
Till now, numerous researches are done to find anti-cancerous properties of rosemary, and the good thing is all studies show that it can help to prevent cancer cells from replicating. As a result of which it can help to stop tumors from growing. According to the result of one study, rosemary can help to prevent breast cancer. Whereas another study shows the positive impact of rosemary on colon cancer. When you add rosemary to ground beef, it can successfully reduce the formation of cancer-causing agents.
Prevent Hair Loss:
This is one of the oldest and commonly recognized benefits of rosemary. For thousands of years, rosemary is associated with improved hair growth. Several researches show that using a combination of rosemary oil, lavender, cedarwood oil, and thyme can improve hair growth. Another study shows that people with hair fall diseases like alopecia areata witness a drastic reduction in hair fall after using rosemary oil. Massage rosemary oil into hair roots in combination with other oils for better hair growth.
Rosemary is very effective when it comes to reducing and relieving stress. Stress is one of the common issues which are found in both adults and children. However, research shows that rosemary oil helps to reduce anxiety. Inhaling rosemary through an inhaler can significantly reduce stress. Rosemary oil can reduce cortisol levels in the body, thus reducing stress and anxiety and alleviating your mood. Therefore, scientists recommend inhaling rosemary oil before taking a test to reduce stress levels and to feel more at ease.
We have mentioned some of the common and important health benefits of rosemary. However, you may see a little variation in these benefits when used as oil or tea. There are wide ranges of rosemary benefits. Therefore, some of the other health benefits of rosemary include:
- Gallstone problem
- High blood pressure
Besides, there are numerous other benefits of rosemary, but they are not proven through research. As a result of which we have to wait for a little until researchers prove those benefits.
Recommended Daily Intake
Rosemary is available in different forms, which we will explain in the next section. As a result of which its daily intake recommendation varies drastically. Because it is an herb, you can use it while cooking daily to add flavor to your dishes.
- However, keep in mind that a daily intake of rosemary dried herb should not exceed 4 to 6 grams.
- Never consume rosemary oily orally.
- You can use 2 grams of chopped rosemary leaves infused in water.
- For high blood pressure, rheumatism and dyspepsia, take at least 4 to 6 grams per day.
- Use 500 milligrams of rosemary extract twice a day for a month to improve memory.
- You can also inhale four drops of rosemary oil as aromatherapy for five minutes daily for better memory.
Best Way to Consume
Rosemary is available in different forms. These include:
- Fresh or Dried leaves (herb)
- Rosemary powder
- Rosemary tea
- Rosemary oil
It is a popular herb issued to add flavor to the salad, baked vegetables, meat, and soups. In the Mediterranean region, rosemary tea is a popular flavor drink.
Here are some of the tips on how to enjoy rosemary:
- Use fresh rosemary in omelets and frittatas.
- Use it for seasoning chicken and lamb dishes.
- You can also add rosemary to tomato sauces and soups.
- Lastly, it can be an excellent sauce, dips rosemary leaves in olive oil and dipping sauce for bread.
There are numerous ways in which you can use rosemary to take advantage of its amazing benefits. Being an excellent herb, rosemary easily pairs with roasted meat, tomatoes, and vegetables to add flavor in your dishes. Most commonly, rosemary is used in Italian cuisines. Usually, it is used during pizza making in combination with other spices.
Let’s have a look at some of the amazing recipes with rosemary:
- Rosemary and olive oil roasted cashews
- Tender roasted carrots with orange and fresh rosemary
- Easy rosemary olive oil white bean dip
- Rosemary vegetarian eggplant with pistachio nuts
- Whole wheat rosemary crackers
For extra flavor and deliciousness in your dishes, some people love to add oils like olive oils by adding sprung of rosemary and letting it infuse.
Generally, when you consume rosemary safely, it doesn't have any severe side effects and is safe to use. Moreover, the medically accepted use of rosemary for a limited time doesn't cause any problem. However, if you consume it in a large amount, it can trigger severe side effects in some rare cases. These are:
- Pulmonary edema
- Sometime it may cause miscarriage
- Increased menstrual bleeding
Below are certain precautions you must take before suing rosemary:
- If you are allergic to rosemary or any of its ingredients, then avoid using it.
- During pregnancy, avoid the use of rosemary completely.
- Never consume rosemary oil by mouth.
- There is not enough data on the use of rosemary during breastfeeding. Therefore, it is better to stay on the safe side and avoid the use of rosemary.
- It contains a compound similar to aspirin, which might cause a reaction in people who are allergic to aspirin.
- It can make seizure disorder worse in certain cases.
It seems that sometimes rosemary can interact with other drugs. Therefore, you need to be extra careful to avoid any bad thing to happen.
Avoid the use of rosemary with blood-thinning drugs like aspirin as it can result in increased bleeding.
When using rosemary with diuretics, it can increase the passing of urine.
Avoid using rosemary with high blood pressure drugs because rosemary itself has properties to lower blood pressure.
Lastly, avoid the use of rosemary with drugs to control manic depression. Because when used together, rosemary can increase lithium level to toxicity.
Rosemary is commonly used as an herb. However, it is also available in numerous other forms. In the Mediterranean region, rosemary is a popular spice, and people love rosemary flavor tea. There are numerous health benefits of rosemary; however, you have to be extra careful to use it in a safe dosage.