Spearmint is a type of herb that is widely used for its medicinal and culinary properties. A single tablespoon of fresh spearmint contains only 3 calories, making it an extremely low-calorie herb that adds flavor and aroma to various dishes.

One tablespoon (5.7 grams) of fresh spearmint provides not only flavor, but also essential nutrients, such as vitamin C, calcium, and iron. Spearmint is also a good source of antioxidants that can help protect the body against free radical damage.

In this article, we will discuss the various health benefits of spearmint, its culinary uses, and tips on incorporating it into your diet.

What Is Spearmint?

Spearmint, or Mentha spicata, is a type of herb that is native to Europe and Asia but is now grown all over the world. It is commonly used in cooking and alternative medicine due to its refreshing aroma and potential health benefits. Spearmint belongs to the same family as peppermint but has a much milder flavor. The leaves of spearmint are bright green, spear-shaped, and grow on a stalk. The plant produces small, purple flowers in summer. In addition to its culinary uses, spearmint has been traditionally used for various health benefits, including digestion, skin care, and mental relaxation.

1 Tbsp. of Spearmint Nutrition Facts

One tablespoon (5.7 grams) of fresh spearmint contains the following nutrients: - calories: 3 - Vitamin C: 1% of the Daily Value (DV)

Health Benefits of Spearmint

Spearmint has several potential health benefits due to its antioxidant, anti-inflammatory, and anti-microbial properties. Here are some of its health benefits: - May improve digestion - May enhance skin health

Spearmint has been traditionally used to improve digestion and relieve digestive discomfort. It contains compounds that may help relax the muscles in the digestive tract, which can relieve bloating, gas, and cramps. Spearmint may also stimulate bile production, which can help break down fats and improve digestion. A study published in the Journal of Ethnopharmacology found that spearmint could alleviate symptoms of irritable bowel syndrome, a common digestive disorder.

Spearmint may have potential benefits for skin health. It contains antioxidants that may help protect the skin from damage caused by free radicals, which can contribute to premature aging and skin cancer. Spearmint may also have anti-microbial properties that can help prevent skin infections and soothe skin irritation. A study published in the Journal of Medicinal Food found that spearmint had anti-inflammatory effects on skin cells, making it a potential treatment for inflammatory skin conditions.

Spearmint has been traditionally used to relieve respiratory symptoms, such as coughs and congestion. Its menthol content can help clear the airways and ease breathing. Spearmint may also have anti-inflammatory properties that can help reduce inflammation in the respiratory tract and soothe irritated tissues. A study published in the Journal of Ethnopharmacology found that spearmint had a relaxant effect on the tracheal smooth muscle, making it a potential treatment for asthma.

Spearmint has a pleasant aroma that can help promote relaxation and ease stress. Its compounds may also have a calming effect on the nervous system, which can improve mood and cognitive function. A study published in the Journal of Alternative and Complementary Medicine found that spearmint aromatherapy could help reduce stress and anxiety in women undergoing breast biopsy. Another study published in the International Journal of Neuroscience found that spearmint essential oil had a positive impact on memory and cognitive performance in young adults.

Spearmint may help with weight management due to its potential appetite-suppressing properties. Its compounds can help regulate hunger hormones and reduce cravings, which can lead to increased feelings of fullness and reduced calorie intake. A study published in the Journal of Medicinal Food found that spearmint supplementation reduced appetite and increased the fullness hormone CCK in overweight women.

Spearmint may have potential benefits for oral health. Its anti-microbial and anti-inflammatory properties can help prevent gum disease and tooth decay. Spearmint may also help freshen breath and reduce the risk of bad bacteria in the mouth. A study published in the International Journal of Dentistry found that spearmint essential oil had antimicrobial effects against common oral bacteria, making it a potential natural remedy for oral health problems.

Spearmint is a versatile herb that can be used in a variety of sweet and savory dishes. Its mild flavor pairs well with lamb, peas, potatoes, and yogurt, among other foods. Here are some ideas for incorporating spearmint into your cooking: - Add fresh spearmint leaves to salads, sandwiches, and wraps.