Health Benefits of Mint Leaves
Medically reviewed by Aviv Joshua, MS
Mint (mentha) is an aromatic herb with more than 18 species. It belongs to the Lamiaceae family. Compounds found in mint, like polyphenols and flavonoids, have been studied for their potential health benefits.
Mint's pleasant and refreshing menthol flavor makes it a great addition to water, mouthwash, toothpaste, tea, beverages, and desserts. It is also used in making pharmaceuticals. The light green spear-shaped leaves you find in the grocery store are usually spearmint.
Learn more about the potential medicinal benefits of fresh and dried mint leaves, how to use them and more.
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Medicinal Benefits of Fresh Mint Leaves
Mint contains many potential medicinal compounds, including polyphenols such as caffeic acid, flavonoids like luteolin, and flavanols such as catechin. The oils of mint leaves contain menthol, menthone, isomenthone, menthyl acetate, and more.
Research supports that compounds found in mint may have the following properties:
Antifungal
Antiviral
Anticancer
Antibacterial
Antioxidant
However, little research has investigated the health benefits of ingesting mint leaves. This makes it difficult to determine a dose and understand how fresh and dried mint benefits health.
Below is an exploration of what is known.
Mint Contain Plant-Based Compounds
Mint contains polyphenols, which are plant-based compounds with potential health benefits. Chemical compounds in mint are thought to have anticancer, antibacterial, antifungal, antiviral, and antioxidant effects.
For example, mint contains the following antioxidant properties:
Alpha-terpinene
Ascorbic acid
Carvone
Cis-carveol
Cynaroside
Cryptochlorogenic acid
Delta-terpinene
Naringin
1,8-cineole
Para-cymene
Rosmarinic acid
Folk medicine has long promoted mint as a remedy for treating colds, the flu, and respiratory tract problems.
May Help With Digestive Disorders
In tea, spearmint may help to treat digestive symptoms such as nausea, vomiting, and other forms of gastrointestinal illness. It may also help with dyspepsia (stomach discomfort).
Extracts and Oils May Be Helpful in Fighting Bacteria
Mint is thought to have antimicrobial capabilities. Researchers believe this is due to its high concentration of carvone. Carvone is a ketone monoterpene found in the essential oils of mint.
Limited research suggests that mint extracts, such as spearmint oil (extracted from spearmint leaves), may fight against bacteria, including those known to induce food-borne illness.
Researchers investigated different concentrations of spearmint oil on bacteria (Staphylococcus aureus, Bacillus subtilis, Bacillus cereus, Listeria monocytogenes, Salmonella typhimurium, and Escherichia coli). They found it had antibacterial properties and attributed them to the compounds carvone, limonene, beta-bourbonene, cis-dihydrocarveol, trans-caryophyllene, menthone, and menthol.
Since this study was done in a lab rather than on humans, more research is needed to determine the exact impact.
May Help Inhibit Harmful Compounds When Cooking Meat at High Temperatures
Research suggests that marinating meats in herbs and spices can reduce the risk of creating heterocyclic amine (HCA), a potential carcinogen that is created when cooking meats at high temperatures for long periods of time.
HCA production varies based on type of meat, cooking technique, cooking temperature, degree of doneness, and cooking time. Older research suggests that marinating meat with lemon, mint, and basil before cooking can reduce the amount of HCA formation.
Topical Application May Provide Headache Relief
Topical peppermint oil may provide relief from headaches. Limited evidence has shown that it may help in treating tension headaches.
Dried vs. Fresh Mint Leaves
Two common types of mint sold dried and fresh are peppermint and spearmint. Fresh mint and dried mint taste different and have different textures. Both are delicious and are used in sweet and savory dishes.
Fresh mint is delicate and should be used at the end of a recipe, while dried mint is heartier and can be used in heavier dishes.
Bioavailability
Determining the bioavailability of antioxidants and other plant-based compounds in herbs is ongoing. It's challenging to know exactly how bioavailable mint is as it depends on the type of mint you are using, its age, the soil it was grown in, and other variables.
Taste
Fresh mint has more flavor and scent than its dried counterpart. The exact flavor will depend on the variety you are using.
For example, chocolate mint may have a bit of a chocolaty taste. Spearmint has a delicately sweet taste, while peppermint may taste spicier and has a cooling effect due to the larger amount of menthol present in it.
Should Anyone Not Use Mint Leaves?
Some large medical institutions recommend that people with gastroesophageal reflux disease (GERD) or hiatal hernias avoid using peppermint. Because peppermint may relax the sphincter between the stomach and the esophagus, stomach acids may flow back into the esophagus, worsening acid reflux.
Varieties of mint may also interfere with how medications work. If you take medicines to manage GERD, high blood pressure, diabetes, or medicines that are metabolized in the liver (there are many), you should discuss your intake with a healthcare provider or registered dietitian.
If you are allergic to mint, you should also avoid consumption.
How to Spike Water With Mint Leaves
Adding mint to your water can increase how much you drink due to the refreshing flavor, helping you reach your hydration goals. By using mint, you may not need any sweetener, and it doesn't add sodium.
There is no right or wrong way to use mint in your water. You may simply wash the mint and add a few leaves to your glass or make a pitcher of mint water. You can also "muddle" or mash the mint to release the flavor and essential oils.
Additional ingredients can be added to flavor your water, such as lemon, lime, orange, berries, or whichever fruits you choose. For some bubbles, add a dash of seltzer water.
Consider making mint tea by boiling water, adding mint leaves, and letting it steep for three to five minutes. You can add sweeteners like honey for extra flavor (and to soothe an achy throat). Drink it hot or let it cool and garnish as desired.
Other Mint Leaf Uses
Mint can be used in marinades for meat, salads, and side dishes such as grains, legumes like fava or garbanzo beans, tabbouleh, or vegetables like green beans.
Dried mint can be used:
In tea
To flavor hearty stews
To complement meat dishes like lamb
As an accompaniment to dishes made with dairy, such as creamy soups or yogurt dips
Components of mint, like menthol, are often added to products marketed to soothe muscle pain. Some websites suggest making mint into a paste and applying it to the skin to reduce rashes and irritation. This is different from applying essential peppermint oil, which should not be used directly on the skin as it may cause irritation.
Before rubbing mint leaves directly onto your skin, consult with a healthcare provider to ensure the safety of its use.
Summary
Mint is versatile, tasty, and has a refreshing, pungent aroma, making it a great addition to foods and beverages. Its components, like menthol, can soothe the skin, while other compounds may have antimicrobial and antibacterial properties.
Although there is limited research on the health benefits of mint leaves specifically, mint does contain a variety of plant-based compounds that are beneficial to health.
Unless you are allergic to mint, including it in your diet is advantageous and can add nutrition, texture, aroma, and flavor. Using it as a replacement for sodium and sugar is also a way to improve health. Before use, discuss with your healthcare provider, as mint may interfere with certain medications.
Read the original article on Verywell Health.
