Oregano, the little-known, humble herb that we sprinkle on our pizzas has several other uses too. Thanks to its strong flavour and aroma, the oregano herb is a typical addition to many cuisines around the world. Although used in very small amounts, it is a storehouse of health benefits. Read through to know more about oregano benefits.
All About Oregano
Oregano is a woody perennial plant. It is a flowering plant of the mint family called Lamiaceae. A native of the Mediterranean region, oregano grows in the temperate climate zones across the Northern Hemisphere.
Oregano is used fresh, dried, and in the form of oil. There are about 4 dozen varieties of oregano and each herb has a different taste. The most commonly used varieties of oregano include:
- Mediterranean Oregano: It is the most common variety. It has a mild taste and rich aroma.
- Mexican Oregano: This one is most popular in Mexican cooking. It is extremely flavourful and has a peppery taste.
- Italian Oregano: This is a hybrid herb. It is a combination of oregano and marjoram. This variety has a sweeter flavour and is commonly used as pizza and pasta seasoning.
Oregano Health Benefits
Apart from being a flavourful culinary delight, Oregano is known for its health benefits. Listed below are some of the best oregano health benefits:
- Powerhouse of Micronutrients
Oregano contains a handsome mix of nutrients. Typically used as a flavouring herb in cooking, oregano delivers all the essential micronutrients required by the body.
Every one teaspoon (about one gram) of oregano contains:
- Energy – 265 kcal
- Water – 0.99 gm
- Fat – 0.18 gm
- Protein – 0.2 gm
- Fibre – 0.77 gm
- Calcium – 28 mg
- Iron – 0.8 mg
- Magnesium – 4.9 mg
- Phosphorus – 3.6 mg
- Potassium – 30 mg
- Sodium – 0.27 mg
- Zinc – 0.08 mg
- Copper – 0.02 mg
- Manganese – 0.08 mg
- Selenium – 0.11 mcg
- Vitamin A – 124.25 IU
- Beta Carotene – 74 mcg
- Vitamin E – 0.34 mg
- Beta Cryptoxanthin – 1.08 mcg
- Lutein and zeaxanthin – 15.52 mcg
- Vitamin C – 0.9 mg
- Thiamin – 0.01 mg
- Riboflavin – 0.01 mg
- Niacin – 0.11 mg
- Vitamin B6 – 0.02 mg
- Folate – 5 mcg
- Vitamin K – 11.19 mcg
- Fatty Acids – 0.05 g
2. Rich in Antioxidants
Antioxidants are powerful compounds that help neutralise the effect of free radicals in the body. The build-up of free radicals is linked to several chronic diseases. Consumption of oregano contributes significantly to the total intake of plant antioxidants in the body. The composition of antioxidants in oregano is a better dietary source as compared to antioxidants received from other plant sources.
3. Boosts Immunity
Oregano is exceptionally rich in vitamins A and C. These nutrients help boost the immune system. As oregano is typically used as a seasoning and dressing, just one gram of oregano confers 42 times the antioxidant quantities present in an apple. This proves to be a powerful immunity booster.
4. Helps Fight Bacteria
Oregano, when used as an essential oil, works as an effective antibacterial agent. Research suggests that certain compounds in oregano have potent antibacterial properties. These help block the growth of 23 species of bacteria, especially Escherichia coli and Pseudomonas aeruginosa, which are typically harmful to our health.
5. Might Help Reduce Cancer Risk
The high concentration of antioxidants in oregano reduces the effect of free radicals in the body. The oxidative stress caused by free radicals is linked to several cancers. Regular intake of oregano not just suppress the growth and spread of cancer cells but the components in oregano also help kill cancer cells.
6. Possesses Anti-Viral Properties
Apart from fighting off bacteria, oregano benefits also extend to controlling viral infections. Two compounds in oregano, carvacrol and thymol, have been shown to reduce viral activity in humans. It is thus touted as an effective treatment for soothing diarrhoea, nausea, and stomach pain triggered due to viral infections. Oregano oil is known to eliminate parasites that live in the human intestines.
7. Helps Manage Diabetes
Oregano extract is known to prevent hyperglycemia by inhibiting the pro-inflammatory macrophage response. Furthermore, the soluble fibre content in oregano delays the digestion process. As the sugar is not metabolised quickly, the body does not witness a sudden surge in blood sugar levels.
8. Promotes Heart Health
Clinical studies show that oregano compounds are effective in reducing levels of LDL (low-density lipoprotein) or bad cholesterol. It simultaneously increases the levels of HDL (high-density lipoprotein) also known as good cholesterol. Managing cholesterol levels is important for keeping heart risk low.
9. Effective Energy Booster
As oregano boosts metabolism, it helps the body stay rejuvenated and energised for a long time. Furthermore, its high iron concentration increases the circulation of oxygen-rich blood in the cells and muscles. This proves to be a great energy booster for the body.
10. Natural Analgesic
Research suggests that oregano is a natural analgesic and helps alleviate pain quickly. Oregano uses as an analgesic helps ease menstrual cramps and abdominal pain. Oregano benefits against colds, flu, headaches, and respiratory illnesses as it helps clear nasal mucus and is an effective diuretic.
11. Promotes Healthy Bones
The unique composition of micronutrients in oregano benefits the bones. While calcium supports the bone structure, the vitamin D concentration in oregano increases calcium absorption. Iron further felicitates the circulation of oxygen-rich blood. Oregano nutrients thus work in tandem to improve bone health and reduce bone-related disorders like osteoporosis and arthritis.
12. Improves Digestion
Oregano contains high amounts of fibre. It helps improve digestive health by adding bulk to our stool. Dietary fibre also stimulates peristaltic motion, reducing constipation and associated complications. The insoluble fibre present in oregano helps ease the pressure on the digestive system and thus improves digestive health.
13. Helps Reduce Inflammation
While inflammation is a normal immune response to infections and injuries, chronic inflammation increases the risk of diseases like diabetes, heart ailments, and autoimmune disorders. Compounds present in oregano have anti-inflammatory properties that help reduce inflammation.
14. Herbal Medicine
Oregano herb is used in herbal medicine in the Mediterranean region. It is considered to be an active remedy for skin sores, muscle aches, abdominal cramps, diarrhoea, ingestion, asthma, and cold and flu.
15. Potent Skin Care
Thanks to its antimicrobial properties, oregano oil is considered a potent skin care agent. The topical application of oregano oil reduces the incidence of acne, psoriasis, ringworm, and warts. It also helps treat canker sores, dandruff, insect bites, and varicose veins.
Side Effects and Precautions
Oregano is typically used in leaf and oil forms. Either way, it is safe when consumed as food. However, excessive intake of oregano may lead to mild side effects like:
- Upset stomach
- Allergic reaction
- Worsening of bleeding disorder
The topical application of oregano oil can lead to skin irritation if the concentration is greater than 1%.
Oregano supplements are not considered safe for use in these cases:
- Pregnant women
- Breastfeeding mothers
- People on blood clotting medicines
- People on anti-diabetic medications
Conclusion
Oregano is a small, humble herb from the mint family. Oregano uses typically revolve around its flavourful taste and aroma. But its unique nutrient composition and plant-based compounds make it a healthy food item. Oregano benefits are linked to its unique antioxidant, vitamin, and mineral composition.
Oregano health benefits include boosting immunity, promoting digestive health, and protecting against cancer and heart ailments. It possesses antibacterial and anti-viral properties and helps eliminate parasites from the gut. Oregano is available fresh, dried, and as an oil. Its use, in either case, is considered safe. However, excessive use of oregano can spur mild side effects like diarrhoea and allergic reactions. Also, pregnant women, breastfeeding mothers, and people on blood clotting and anti-diabetic medications are advised not to excessively use oregano.
