The Health Benefits of Herbs Go Beyond Maxing Out the Flavor of Your Meals
You might think of herbs as a garnish or an afterthought, but it’s time to give rosemary, basil, parsley, and cilantro some respect—and a prominent place on your plate. Cyclists will benefit from the many nutrients packed into the little leaves.
“Both fresh and dried herbs are nutrient-dense leaves,” says Roxana Ehsani, RD, CSSD, a Miami-based board certified sports dietitian and a national media spokesperson for the Academy of Nutrition and Dietetics. “They’re packed with flavor, and when added to dishes, can bring out new elements when paired with other foods.”
Both fresh and dried varieties come loaded with nutrients and antioxidants, Ehsani adds. That means there’s no need to diss dried—especially because they’re often easier and more practical to keep on-hand in your spice cabinet (rather than tending to an indoor or outdoor herb garden)—and are often more budget-friendly.
“Some dried herbs, like basil, actually tend to be more concentrated in vitamins, minerals, and antioxidants than fresh,” Ehsani says.
Read on for the dirt on herbs, the health benefits of herbs for athletes, and several ways to plant more onto your plate.
What nutrients will you get from herbs?
“The specific compounds and nutrients found in herbs will vary, just like with fruits and vegetables,” explains Lauren Ranley, MS, RD, LDN, a Norfolk, Massachusetts-based dietitian.
Even though they’re very low in calories and macronutrients, each variety delivers some legit health benefits per leaf. Ahead, the nutrition facts per 2-tablespoon chopped serving of some of the most common fresh herbs, according to the USDA.
Nutrition benefits of basil:
1 calorie
16 mg potassium
22 mcg vitamin K
166 mcg beta carotene
299 mcg lutein + zeaxanthin
Nutrition benefits of rosemary:
5 calories
23 mg potassium
11 mg calcium
5 mcg vitamin A
Nutrition benefits of mint:
2 calories
½ g carbohydrates
18 mg potassium
7 mcg vitamin A
Nutrition benefits of thyme:
5 calories
1 g carbohydrates
½ g fiber
29 mg potassium
11 mcg vitamin A
137 mcg beta carotene
Nutrition benefits of parsley:
3 calories
½ g carbohydrates
42 mg potassium
32 mcg vitamin A
125 mcg vitamin K
384 mcg beta carotene
422 mcg lutein + zeaxanthin
Nutrition benefits of cilantro:
< 1 calorie
10 mg potassium
27 mcg vitamin A
79 mcg beta carotene
17 mcg lutein + zeaxanthin
What are the health benefits of herbs?
Help you reduce sodium
“Often, when people try to reduce salt in their diet, they think they will be left with flavorless food. But when you add herbs, you can increase flavor and nutrition at the same time, and you likely won’t even realize the salt is missing,” says Jenna A. Werner, RD, creator of Happy Strong Healthy in Middletown, New Jersey. “This swap is so good for your heart health.”
Lower inflammation
Fresh herbs often have antioxidant and anti-inflammatory properties that can be attributed to specific compounds such as alkaloids, phenolic acids, vitamins, flavonoids, and polyphenols. All herbs have slightly different nutritional facts, but most contain one or several of these antioxidants.
Endurance exercise prompts an inflammatory response within the body, albeit a beneficial one, but the compounds found in herbs can help bring down those inflammation levels, Ranley says.
Ehsani agrees: As cyclists undergo hard bouts of training there may be a buildup of inflammation in the body that could get lowered by incorporating more herbs, either fresh or dried, into their diet.
Less acute inflammation is key to bouncing back from tough training sessions quicker, and less chronic inflammation—research proves that antioxidants can also assist in keeping chronic inflammation at bay—means potentially lower risk for heart disease, type 2 diabetes, some autoimmune diseases, arthritis, and more conditions.
Help prevent certain illnesses
Oregano, in particular, and essential oils made from it, have been shown to offer antibacterial and antiviral benefits, Ehsani says. Although most studies have not been done on humans yet, she adds, scientists found that oregano was effective against bacteria, therefore a beneficial spice to incorporate into dishes to prevent bacteria growth that might lead to foodborne illness.
“Oregano also has antiviral properties,” Ehsani says, which means it may support your immune system.
Support bone and heart health
In addition to offering some vitamin A, vitamin C, and potassium, 2 tablespoons of fresh parsley packs in 137 percent of your daily value of vitamin K.
Vitamin K is an important nutrient that helps support both bone and heart health—two vital factors to help keep cyclists healthy and strong throughout the lifespan, Ehsani says.
Nearly every herb contains at least some potassium, a mineral that, when consumed in adequate quantities, is linked to lower blood pressure and decreased risk for heart disease.
Ease digestive distress
If she had to pick the best herb for cyclists, Ehsani says she’s partial to mint.
Often cyclists complain of poor appetite or slight nausea postrace or after hard training rides, and [they] may need something to calm down their queasy stomachs. Mint can help ease an upset stomach, as it works to relax the stomach, reduce nausea, and calm bloating, she explains. “Use it to brew fresh tea or add it to your post-workout smoothie.”
You’ll score the same stomach-soothing benefits from dried mint as fresh, so feel free to brew tea from dried mint leaves or even sprinkle some dried mint into plain Greek yogurt for a savory dip or dressing.
15 ways to add herbs to your diet
It’s easy to tell when fresh herbs are past their prime: They’ll begin to wilt or turn brown or yellow. Dried herbs are a bit tougher to keep tabs on, though.
“Keep in mind that dried herbs don’t last forever,” Ehsani explains. “Herbs will lose some of their nutritional value with time, especially if they’re sitting in your spice cabinet for years without being replaced.”
Aim to replace dried herbs between every 6 months to 1 year. Use a marker to date each jar you add to your collection to track your stock and know when it’s time to replace each herb.
Once you’ve got your supply all set, here’s how to put it to delicious use.
Toss nearly any fresh herb into your next salad
Blitz up a pesto with one or more fresh herbs, olive oil, garlic, Parmesan cheese (or nutritional yeast for a vegan option) and nuts or seeds
Add cilantro to guacamole, salsa, or pretty much any Mexican-inspired recipe
Season protein with rosemary, sage, and/or thyme
Blend up a chimichurri with fresh herbs, vinegar, olive oil, and crushed red pepper flakes
Use herbs in nearly any savory dish instead of all or some of the salt
Stir fresh or dried herbs into soups, stews, or pasta sauces
Tuck fresh herbs inside wraps or sandwiches
Add fresh or dried rosemary, oregano, or basil to pizza, biscuit, or bread dough
Stir fresh or dried herbs into hummus or cheese dip
Fold dried herbs into casseroles
Shake fresh herbs into cocktails
Infuse water with fresh rosemary, basil, or mint
Freeze fresh herb ice cubes to add to water or oil cubes to stir into dishes later
Add fresh or dried herbs to homemade salad dressings
The bottom line on the health benefits of herbs
“Herbs pack powerful flavors in small amounts without added sodium, making them such a great way to enhance the flavors of your meals,” Werner says.
While the nutritional benefits are fairly similar, their flavors vary widely. And it pays off to mix things up. “As we suggest for fruits and vegetables, one is not necessarily better than the other,” Ranley adds. “Consuming a wide variety of herbs is the best way to get all of the nutritional benefits.”
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