From Ancient Roots to Modern Gardens, Part 1: A Comprehensive Guide to Herbs
In the hustle and bustle of modern life, it’s easy to overlook the simple yet powerful remedies that nature has to offer. Enter herbs—the green superheroes quietly growing in our gardens and windowsills, ready to impart flavor and a multitude of health benefits. In this two-part article, we’ll explore the magical world of herbs. First, we’ll discuss their history and remarkable health-promoting properties. Next month, I’ll offer practical tips for cultivating your own herbal oasis. Whether you’re a seasoned gardener or a novice with a green thumb, get ready to discover how a handful of herbs can enrich your life in more ways than one.
Herb is a broadly used term for a diverse range of plants with savory or aromatic qualities and are used as food flavoring and garnishing, medicine, or fragrances. While spices are typically made from dried plant components such as seeds, bark, roots, and fruits, herbs are usually defined as the green, leafy, or blooming sections of a plant, either fresh or dried.
Herbs can be classified in many ways. Their uses (medical, culinary, aromatic, or ornamental), active ingredients (aromatic, astringent, bitter, mucilaginous, or nutritive), and life cycle (annuals, biennials, or perennials) can all be used to distinguish them1. Regardless of their categorization, they are all beneficial to health and can enhance the flavor of a wide variety of foods.
Basil
One of the most popular herbs in cooking is basil. More than sixty types exist, and they are frequently seen in Southeast Asian and Italian cuisine. In addition to various vitamins and minerals, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin are among the antioxidants found in basil. These antioxidants account for the majority of basil’s health advantages2.
The herb known as holy basil, or tulsi, is native to the Indian subcontinent and has been used in Ayurvedic medicine for over 3000 years. A 2017 evaluation of 24 human research examined the health advantages of tulsi. According to this review, holy basil offers several health advantages, such as lowering cholesterol, blood pressure, and blood sugar. It also strengthens the immune system, elevates mood, and enhances cognitive performance. All of these components may have inflammation as an underlying factor, so the authors concluded that holy basil could reduce inflammation through multiple pathways…with little to no adverse effects3!
Cilantro
Surprisingly, cilantro belongs to the same family as parsley or carrots. Although it originated in southern Europe and Asia, it is now found throughout most of the world. Cilantro is also one of the oldest known herbs. Its seeds were discovered in Egyptian tombs and cultivated in gardens in ancient Egypt4.
All parts of the cilantro plant can be used. The oil has been used in ointments for sore rheumatic joints and muscles, the herb has been used in potions, and the seeds have been used in teas for a calming effect and digestive aid4. While cilantro is the herb’s leaf, coriander is the seed.
One of cilantro’s lesser-known health-promoting benefits is its ability to treat exposure to heavy metal toxicity. Molecules within cilantro prevent the buildup of lead and mercury in the tissues5.
Coriander is believed to stimulate the liver to increase the secretion of bile and other digestive enzymes, speeding up the digestive process and reducing the amount of time food passes through the digestive tract6.
Dill
Dill is a culinary and medicinal herb with a long and ancient history in many cultures. Nearly 5000 years ago, dill was discovered in Egypt and was known as a “soothing medicine.” It was also widely used in Greek culture. The word “dill” comes from the verb “calm or soothe” and most likely originates from the plant’s ability to calm troubled stomachs and colicky infants7.
Dill plant extracts protect the GI tract’s mucous lining, ease intestinal muscle contractions, and lower stomach acid to help avoid ulcers and other GI issues8.
Numerous minerals, including calcium, folate, iron, magnesium, potassium, vitamin A, and vitamin C, are also present in dill9. With nutrients like these, dill is still a fantastic herb to include in your diet, even in small quantities.
Oregano
Greek mythology states that the goddess Aphrodite created oregano as a symbol of happiness. Greeks used oregano in burial rites to bring peace to the deceased and in marriage ceremonies to provide joy. Hippocrates, the Greek physician, utilized oregano as an antiseptic and to guard against respiratory conditions and stomach trouble. Chewing on oregano leaves helped Medieval Europeans with coughing, indigestion, rheumatism, and toothaches10.
Oregano has multiple health-promoting qualities. Its extracts contain a high concentration of phenolic compounds, particularly carvacrol and thymol, which give it strong antioxidant properties.
It also has notable antibacterial activity. Several investigations have examined the impact of oregano on common oral bacteria and fungi using various extracts. Oregano essential oil significantly reduced the growth of Staphylococcus aureus, Streptococcus pneumoniae, and Candida albicans isolated from the human oral cavity. There were no adverse effects from oregano essential oil when used orally. As a result, oregano should be regarded as a key ingredient in antibacterial solutions for general dental care. Additionally, studies on oregano plant extracts have shown anti-inflammatory and anti-cancer properties11.
Parsley
It is believed that parsley was first planted in Sardinia, a Mediterranean region, in the third century BC. It was first utilized as medicine before being consumed as a food. Ancient Greeks revered parsley so highly that they adorned winners of athletic contests and decorated their tombs with it. The Romans were the first people to utilize parsley as a garnish. These days, parsley is used in a wide variety of cuisines, such as Middle Eastern, French, Italian, Brazilian, Argentinian, and southern, eastern, and central European12.
Nitrates, found in large amounts in parsley, are transformed into nitric oxide, aiding blood vessel dilation. Dilating blood vessels results in lower blood pressure and enhanced blood flow. Therefore, studies have shown that nitrate-rich foods, such as parsley, support the maintenance of normal blood pressure levels13.
Parsley’s anti-inflammatory qualities, together with its capacity to control urine pH and lower blood pressure, may help maintain kidney health and minimize the chance of kidney stones13.
Rosemary
Rosemary’s history begins in the Mediterranean, its native land, where ancient Greeks and Romans were among the first to employ its diverse qualities. In ancient times, rosemary was believed to strengthen memory. Greek scholars often wore a garland of the herb on their heads to help their memory during examinations14. Rosemary’s effect on memory is partly due to its interaction with acetylcholine, one of our most common neurotransmitters. When released into the brain, acetylcholine impacts attention, focus, and memory. Rosemary appears to have inhibitory effects on the enzyme that breaks down acetylcholine. This could explain the beneficial effects on long-term memory and other nervous system disorders after ingestion and use of rosemary and its extracts15.
In conclusion, herbs have played a vital role throughout history in both cuisine and medicine. Their health benefits, supported by tradition and modern research, make them valuable for enhancing well-being. Incorporating herbs into daily life continues to offer natural, effective ways to promote health and enrich our diets. Next month’s article will focus on how to grow and incorporate herbs into your diet.
1. Rajak, H. (2023, July 14). Classification of herbs. Hm Hub. https://hmhub.in/5th-sem-food-production-notes/classification-of-herbs/
2. Basil: History, Health Benefits & more. Colorado Spice. (2021, January 19). https://coloradospice.com/blogs/news/ingredient-spotlight-basil
3. Jamshidi, N., & Cohen, M. M. (2017). The clinical efficacy and safety of tulsi in humans: A systematic review of the literature. Evidence-Based Complementary and Alternative Medicine, 2017, 1–13. https://doi.org/10.1155/2017/9217567
4. Mahr, S. (n.d.). Cilantro / coriander, <em>coriandrum sativum</em>. Wisconsin Horticulture. https://hort.extension.wisc.edu/articles/cilantro-coriander-coriandrum-sativum/
5. cilantro (coriandrum sativum). UIC Heritage Garden. (n.d.). https://heritagegarden.uic.edu/cilantro-coriandrum-sativum
6. Mahleyuddin NN, Moshawih S, Ming LC, Zulkifly HH, Kifli N, Loy MJ, Sarker MMR, Al-Worafi YM, Goh BH, Thuraisingam S, Goh HP. Coriandrum sativum L.: A Review on Ethnopharmacology, Phytochemistry, and Cardiovascular Benefits. Molecules. 2021 Dec 30;27(1):209. doi: 10.3390/molecules27010209. PMID: 35011441; PMCID: PMC8747064.
7. Wright, J. (n.d.). Herbsociety. https://www.herbsociety.org/file_download/inline/0191822e-0527-4cac-afb6-99d2caab6b78
8. Jana S, Shekhawat GS. Anethum graveolens: An Indian traditional medicinal herb and spice. Pharmacogn Rev. 2010 Jul;4(8):179-84. doi: 10.4103/0973-7847.70915. PMID: 22228959; PMCID: PMC3249919.
9. Hornby, K. (2016, June 21). Health benefits of Dill Weed. Good Whole Food. https://www.goodwholefood.com/health-benefits-dill-weed/
10. oregano. McCormick Science Institute. (n.d.). https://www.mccormickscienceinstitute.com/resources/culinary-spices/herbs-spices/oregano
11. Mesmar J, Abdallah R, Badran A, Maresca M, Baydoun E. Origanum syriacum Phytochemistry and Pharmacological Properties: A Comprehensive Review. Molecules. 2022 Jul 2;27(13):4272. doi: 10.3390/molecules27134272. PMID: 35807517; PMCID: PMC9268277.
12. Shircliff, A. (2023, May 30). Parsley: Important facts, health benefits, and recipes. relish.com. https://www.relish.com/food-wiki/153752/parsley-important-facts-health-benefits-and-recipes
13. Enloe, A. (2019, February 28). Parsley: Nutrition, benefits, and uses. Healthline. https://www.healthline.com/nutrition/parsley#kidney-health
14. Grant, A. (2019, December 5). History of rosemary – learn about Rosemary Herbal uses. gardeningknowhow. https://www.gardeningknowhow.com/tbt/history-of-rosemary-plants
15. Ghasemzadeh Rahbardar M, Hosseinzadeh H. Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iran J Basic Med Sci. 2020 Sep;23(9):1100-1112. doi: 10.22038/ijbms.2020.45269.10541. PMID: 32963731; PMCID: PMC7491497.
