Mint, a popular household herb, is actually a collective name for several plant varieties. Mentha Families such as peppermint, spearmint, and applemint. Although mint is best known for its refreshing flavor and breath-freshening effects, many people may not know that mint actually benefits our health in many ways. This may be why this international staple has historical connections dating back thousands of years.
Learn what experts and research say about the benefits mint has for our health and the best ways to use mint at home.
Mint Nutrition Profile
First, let’s look at the nutritional profile of mint according to the United States Department of Agriculture (USDA) food database.
Fresh peppermint (1/4 cup)
macronutrients
calorie: 4 calories
protein: 0 grams (g)
Total carbohydrates: 0.5g
fiber: 0.25g
fat: 0g
micronutrients
Vitamin A: 136 International Units (IU), 15% of Daily Value (DV)*
manganese: 0.04 mg, 2% DV
iron: 0.2mg, 1%DV
Folate: 3.7 mg, 1% DV
*Daily values are based on the average needs of male and female adults with no pre-existing medical conditions from the National Institutes of Health (NIH).
7 Top Health Benefits of Mint
As you can see, peppermint leaves aren’t particularly powerful in any macronutrients or micronutrients, except for vitamin A. However, most of mint’s health benefits are due to its content of plant compounds and essential oils, such as flavonoids, menthol, and terpenes. .
This unique nutritional breakdown provides this floral herb with numerous science-based health benefits. Here are some of the most impressive ones.
Improving immunity
“Polyphenols and flavonoids are two groups of plant compounds found in mint that, along with many other antioxidants, help keep cells healthy and protect against disease,” says Ryan Geiger, R.D., owner of Phoenix Vegan Diets. “Antioxidants protect cells from free radicals and unstable molecules that can cause damage,” she adds. These bioactive compounds also help reduce inflammation, further strengthening your immune system. Research has also shown that mint has anti-cancer properties.
Supports oral health
There’s a good reason mint is included in countless oral care products, from toothpaste and mouthwash to gum and breath mints. In addition to refreshing bad breath, peppermint oil also has antibacterial, antifungal, and antibiofilm properties that can help prevent or treat a variety of oral health concerns. These benefits fully justify the frequent use of this popular herb in modern dentistry.
Promotes eye health
Mint is rich in vitamin A, which is beneficial for eye health. This fat-soluble vitamin plays an important role in several systems necessary for optimal eye function. Vitamin A can also help prevent certain eye diseases, such as macular degeneration.
Advocating for brain and sleep health
Recent research has even found that mint has positive effects on some aspects of brain health and sleep, again possibly due to its content of bioactive compounds. A 2018 randomized controlled trial found that peppermint improved cognitive function and reduced mental fatigue. Meanwhile, a 2021 study of college students found that consuming peppermint improved memory and sleep quality while reducing signs of stress and anxiety. Additionally, a 2020 study found that peppermint aromatherapy was linked to improved sleep quality in cancer patients.
Promotes gut health
Mint, particularly peppermint, has also been associated with improved intestinal health as a smooth muscle relaxant throughout the gastrointestinal (GI) tract. This bodes well for almost any gastrointestinal problem, from gas and bloating to constipation and diarrhea. Additionally, research has found this herb to be particularly beneficial for symptoms of irritable bowel syndrome (IBS).
Helps Heart and Metabolic Health
“Mint is rich in antioxidants, which can help prevent chronic diseases such as heart disease and diabetes,” Geiger explains. This is thanks to the free radical-fighting power of the compounds found in mint and their ability to target inflammation in the body, both of which are major causes of these serious symptoms.
Supports respiratory and sinus health
And finally, mint promotes respiratory and sinus health. This is partly due to mint’s antibacterial and antiviral properties, which help eliminate the causes of inflammation and infection in the respiratory tract and sinuses. In fact, mint has even been found to be effective against COVID-19. However, peppermint also acts as an expectorant, breaking up mucus and phlegm and relieving coughs. Additionally, mint is known to soothe sore throats and ease other common concerns associated with chest and sinus problems, such as pain throughout the body.
How much mint should you take daily?
Much of this research has been done on peppermint, but the bioactive compound content and nutritional profile are nearly the same for all mint varieties, and peppermint just happens to be the most mainstream and produced the most.
But how much should you aim to consume each day to reap all of this herb’s health benefits? Although there’s no official recommendation, mint can be safely consumed on a daily basis. It can be ingested. Given its bright, pungent flavor, this breath mint additive is much more likely to make you gag before taking too much. “Every little bit goes a long way,” Geiger emphasizes.
You can enjoy several cups of mint tea, recipes containing mint, and mint aromatherapy all in the same day without worrying about side effects. On the other hand, consuming mint just a few times a week can provide some benefits.
How to use mint at home
Thankfully, there are many ways to utilize this ubiquitous herb at home. One of his most popular is mint tea, which is made by adding a few tablespoons of fresh or dried mint to boiling water. Although it’s easy to make your own at home, bagged mint tea is also available at most grocery stores nationwide.
This energizing herb also has plenty of culinary applications: “Try adding mint to watermelon and cucumber salads, smoothies, infused waters, and even pesto,” suggests Geiger. Mint is also delicious added to marinades, soups, baked goods, and even bread crumbs for extra protein.
Additionally, some people chew whole fresh mint leaves as a natural alternative to gum or breath mints, while others choose aromatherapy or topical application of mint essential oil. However, if you use mint essential oil on your skin, be sure to dilute it with a carrier oil such as coconut or jojoba to prevent irritation.
conclusion
After all, mint is the overall MVP for both health benefits and taste. Sure, it freshens breath and adds delicious flavor to many recipes, but research also shows that it can boost our overall health from a variety of angles. So whether you buy fresh mint (or mint-containing products) at the grocery store or grow it at home this summer, this herb is worth the investment.
