BAYOUHEALTH: Herbs | the Forgotten Food Group

Vegetables and fruits get all the credit for being nutritional powerhouses. We’re reminded to get in 5-9 servings daily of these health promoting plants, but poor herbs don’t get any recognition. The USDA food groups include fruits, vegetables, grains, dairy and protein, with no mention of herbs whatsoever. These tend to be seen simply as condiments; a way to add flavor and make our meals more enjoyable. Beyond adding a punch of flavor, though, herbs are actually some of the most nutrient dense foods available.

Harvard chemist Dr. Mat Lalonde created a chart that organizes various foods in order from the greatest nutrient density to least, which he presented at the Ancestral Health Symposium in 2012. Each food was given a score, and the higher the score, the greater its nutrient density. At the top of the chart is organ meats, which are an incredibly rich source of minerals, with a score of 21.3. Herbs and spices came in second from the top, with a score of 12.3. Raw vegetables are 8th on the list with a score of 3.8, cooked or canned veggies are 14th with a score of 2.0, and fruit is right behind at number 15 on the list, with a score of 1.5. The nutrients he included for this ranking system were vitamins, minerals, protein, fiber and essential fatty acids. It’s important to note that phytochemicals weren’t included. If they had been, vegetables and fruits would have ranked higher, since they’re rich in these beneficial plant compounds, so don’t start dismissing their importance. Without the inclusion of the phytochemicals, though, it’s evident that herbs and spices are far more dense in vitamins and minerals than other plant foods and aren’t given the spaces on our healthy plates they deserve!

PARSLEY

Parsley is generally used as a supporting roll, simply garnishing a plate to make it look pretty. As one of the most nutrient dense herbs, it should play a starring role in your meal every now and then. It also has natural diuretic properties, which helps with fluid retention, and it dilates blood vessels which improves blood flow and can lower blood pressure. One delicious way to get it on your plate is in tabbouleh, a Mediterranean salad that uses parsley as the main green. It’s also easy to make batches of parsley pesto and chimichurri sauce to store in the fridge to add to fish, poultry, steak and pasta dishes.

BASIL

Basil has anti-inflammatory properties, promotes healthy digestion, and is even believed to stimulate the production of neurotransmitters that lead to feelings of happiness and energy. It’s a powerful adaptogen, as well, which helps the body adapt to stress. Use it to make traditional pesto which makes just about everything taste better, in my opinion. Or make a simple caprese salad: layer alternating slices of tomatoes and fresh mozzarella on a plate, tuck basil leaves between each, drizzle the whole thing with olive oil (and maybe some balsamic vinegar if you like), and season with salt and pepper. Nothing screams summertime to me more than a caprese salad made from tomatoes and basil picked fresh from the yard!

MINT

Soothing, refreshing mint is wonderful for settling an upset stomach, due to the anti-spasmodic effects of the menthol contained in its leaves. It helps cool inflammation, and it’s antioxidant content gives the immune system a boost. Only 1/4 of a cup of fresh spearmint leaves provides half of your daily needs for vitamin A, which protects your cells from damage. Compounds in peppermint leaves have been linked to inhibiting enzymes that promote tumor growth, as well. Muddling mint in the bottom of a cocktail shaker is the way many fabulous summer cocktails begin, but adding some leaves to a mug and topping with freshly boiled water and a spoonful of raw, local honey is a soothing way to get the benefits of fresh mint without the alcohol. It also pairs well with summer melons, so try chopping up a bunch of fresh mint leaves and tossing them with cubes of watermelon, canatloupe, and honeydew melon.

ROSEMARY

Researchers at the University of Massachusetts have recently discovered that rosemary is a natural ACE inhibitor. Ace inhibitors block the formation of of angiotensin II, a hormone that promotes inflammation in the arteries, accelerates clogging within the arteries, and constricts the blood vessels. Rosemary also promotes cardiovascular health through its significant anticlotting activity. It can provide relief from allergies, diminish pain, and fight metabolic disorder by reducing elevated blood sugar, decreasing cholesterol and triglycerides, and protecting the liver. You can easily add it to just about everything in the kitchen! Along with adding chopped rosemary needles to roasted vegetables or meat of any kind, you can whiz some up in a food processor with pink Himalayan salt to make a rosemary salt to sprinkle on your meal, or mix some into softened butter to make a tasty spread for sourdough bread or baked potatoes.

Herbs are easy and inexpensive to grow at home, even if you’re short on yard space. With a few pots in a sunny spot, you can continually harvest herbs for cooking all summer long and save a significant chunk of change on those tiny plastic clamshell packs of herbs from the grocery store. Make an effort to add fresh herbs to every meal and you’ll significantly enhance not only the flavor, but also the nutritional value!