A serving of 2 Tbsp Spearmint Leaf, Fresh contains around 5 calories. But this humble herb packs a surprising range of health benefits and culinary uses. Whether you're looking to boost digestion, freshen your breath, or experiment with new flavors in your cooking, spearmint leaf is a versatile ingredient that's worth exploring. Here's everything you need to know.

The nutritional profile of spearmint leaf is quite impressive. For example, a single tablespoon contains 4% of your daily recommended intake of vitamin C, along with smaller amounts of vitamin A, calcium, and iron. What's more, spearmint contains several bioactive compounds that can help protect against inflammation, oxidative stress, and other chronic health problems. So not only does it taste great, but it can also help support your overall wellness.

Whether you're growing your own spearmint or buying it fresh from the store, there are plenty of ways to incorporate this fragrant herb into your daily routine. From tea and cocktails to salads and main dishes, the possibilities are endless. Keep reading to learn more about the benefits and uses of spearmint leaf.

Benefits of Spearmint Leaf

One of the main benefits of spearmint leaf is its ability to aid digestion. Studies suggest that spearmint can help relax the smooth muscles in the digestive tract, reducing bloating, cramps, and other uncomfortable symptoms. Spearmint may also help reduce inflammation and oxidative stress, which are linked to a range of chronic health problems, from heart disease to cancer. Other potential benefits of spearmint leaf include improved respiratory function, decreased stress and anxiety, and even enhanced cognitive performance. Plus, it tastes great and adds a refreshing twist to many classic dishes and beverages. That said, it's important to note that spearmint may not be appropriate for everyone. People with gastroesophageal reflux disease (GERD) or other digestive issues may not tolerate spearmint well, and women who are pregnant or breastfeeding should avoid consuming large amounts of spearmint.

Different Ways to Use Spearmint Leaves in Cooking

One of the best things about spearmint leaf is its versatility in the kitchen. Whether you're looking to spice up a salad, add a zing to your cocktails, or infuse your tea with a fresh kick, spearmint is a go-to herb for many chefs and home cooks. Some popular ways to use spearmint include making classic dishes like tabbouleh, a Lebanese salad that features bulgur wheat, parsley, and plenty of fresh spearmint. You can also use spearmint to add flavor to marinades, dressings, and sauces, such as chimichurri or tzatziki. In cocktails, spearmint pairs well with gin, vodka, and bourbon, among other spirits. Other creative uses for spearmint include incorporating it into homemade popsicles or ice cream, making a watermelon and cucumber salad with chopped spearmint, or using it to flavor a fruit salsa to serve with grilled fish or chicken. The possibilities are endless!

How To Store Spearmint Leaves

To keep your spearmint leaves fresh and flavorful, it's important to store them properly. The best way to do this is to keep them in an airtight container, such as a glass jar or a plastic bag with the air pushed out. You can also wrap the leaves in a slightly damp paper towel before placing them in the container to help prevent them from drying out. Spearmint leaves can be stored in the refrigerator for up to a week, or frozen for longer-term storage. To freeze spearmint, simply wash the leaves, pat them dry, and chop them up as desired. Then, place the leaves in a freezer-safe container or bag, pressing out as much air as possible before sealing. When you're ready to use your stored spearmint, simply remove the amount you need and allow it to thaw if frozen. You can also use frozen spearmint directly in recipes if desired.

Spearmint Leaves vs Peppermint Leaves

While spearmint and peppermint are often used interchangeably in cooking and herbal medicine, they are actually two distinct varieties of mint with different flavors and properties. Spearmint, as we've discussed, has a slightly sweet, refreshing flavor with hints of citrus and earthy undertones. It also contains less menthol than peppermint, which gives it a milder, less cooling effect on the mouth and throat. Peppermint, on the other hand, has a strong, cool flavor with a distinct menthol taste. It contains more menthol than spearmint, which makes it a popular choice for things like toothpaste, gum, and candy. Peppermint has also been studied extensively for its potential health benefits, including its ability to ease headaches, nausea, and respiratory issues.

Spearmint Leaf Tea Recipe

One of the easiest and most popular ways to enjoy spearmint leaf is in the form of tea. Spearmint tea is a refreshing, caffeine-free beverage that can help soothe the digestive system, calm the mind, and freshen breath. To make spearmint tea at home, simply bring a pot of water to a boil and add a handful of fresh spearmint leaves. Allow the leaves to steep for 5-10 minutes, depending on your desired strength. Strain the tea into a mug and sweeten with honey or sugar if desired. You can also add other herbs or spices to your spearmint tea, such as ginger, lemon, or cinnamon, to create a unique flavor profile. For a chilled version of spearmint tea, simply brew the tea as usual and then let it cool in the refrigerator before serving over ice. Add a slice of lemon or a sprig of fresh mint for an extra burst of flavor.

Spearmint Leaf Uses in Skincare

In addition to its culinary and medicinal uses, spearmint leaf can also be a beneficial ingredient in natural skincare products. Spearmint has antimicrobial and anti-inflammatory properties, which can help soothe and protect the skin from infections, acne, and redness. You can use spearmint leaf in a variety of ways for skincare, such as making a homemade face mask with mashed avocado, honey, and fresh spearmint leaves. Alternatively, you can add a few drops of spearmint essential oil to your favorite moisturizer or serum to enhance its benefits. Of course, it's important to keep in mind that spearmint may not be suitable for all skin types or conditions. Always patch test a new product or ingredient before applying it to your face or body, and talk to a dermatologist if you have any concerns.

Spearmint Leaf Side Effects

While spearmint leaf is generally considered safe for most people when consumed in reasonable amounts, there are some potential side effects to be aware of. For example, spearmint may cause heartburn, nausea, or other digestive problems in some individuals, especially if consumed in large quantities. Spearmint may also interfere with certain medications or supplements, so it's best to check with your doctor or pharmacist before incorporating it into your routine. Finally, spearmint may impact hormone levels in some people, particularly women with polycystic ovary syndrome (PCOS). This is because spearmint contains compounds that can inhibit the production of androgens, a type of male sex hormone that is sometimes elevated in PCOS. While more research is needed in this area, it's something to keep in mind if you are dealing with PCOS or other hormonal imbalances.

Spearmint Leaf and Digestion

As we mentioned earlier, spearmint leaf is believed to have a range of digestive benefits, thanks in part to its ability to relax the muscles in the gastrointestinal tract. Studies have shown that spearmint can help alleviate symptoms of irritable bowel syndrome (IBS), a common condition that can cause bloating, cramps, diarrhea, and constipation. Spearmint may also help reduce inflammation in the gut, which can contribute to digestive discomfort and lower overall immune function. To incorporate spearmint leaf into your digestion-supporting routine, try drinking spearmint tea after meals, adding chopped fresh spearmint leaves to your salads or smoothies, or taking a spearmint supplement as directed.

Spearmint Leaf and Weight Loss

While spearmint leaf alone is not a magic bullet for weight loss, there is some evidence to suggest that it may be a helpful tool for those trying to shed excess pounds. For example, spearmint may help boost metabolism and increase fat burning by activating certain enzymes in the body. It may also help reduce cravings for high-calorie or unhealthy foods and support a healthy gut microbiome, which is important for maintaining a healthy weight in the long term. Of course, spearmint should be just one component of a comprehensive weight loss plan that includes healthy eating, regular exercise, and stress management techniques. If you're considering taking a spearmint supplement or drinking spearmint tea for weight loss, be sure to talk to your healthcare provider first.

Spearmint Leaf in Traditional Medicine

Spearmint has been used for centuries in traditional medicines around the world for a variety of purposes. For example, ancient Greeks and Romans used spearmint to flavor sauces and wines, as well as to stimulate the digestive system and clear the head. In traditional Chinese medicine, spearmint has been used to treat respiratory issues, fever, and headaches. In Ayurvedic medicine, spearmint is thought to help balance the doshas and promote overall wellness. While more research is needed to fully understand the historical uses and potential benefits of spearmint in traditional medicine, it's clear that this herb has played an important role in human health and healing for thousands of years.