10 Powerful Herbs That Transform Your Health (Science-Backed)

I'm sure we all love cooking with different types of herbs because it adds so much flavor to our meals. But did you know that they also add so many nutritional benefits to our diets? So today I'm going over my top 10 most important herbs to include in our diets so we can level up our health game. They are packed with antioxidants, anti-inflammatory compounds, and other medicinal benefits that we really shouldn't overlook. We're talking about herbs that can calm your anxiety, boost your brain function, support your digestion, strengthen your immunity, lower your blood sugar, and even freshen your breath naturally. These aren't just garnishes, they are powerful tools for your health. Here's what you need to know about herbs. They're one of the healthiest ways to add flavor to your food. Unlike processed seasonings that often contain additives, herbs are whole, unprocessed plants. They have no calories but provide a good amount of nutrients. Adding herbs to our meals is a simple way to boost flavor while cutting back on sodium. And this is good because most of us eat way too much salt. Herbs can easily replace packaged seasoning mixes that are full of added sugars, oils, and preservatives. No matter what savory dish you want to make, there's an herb that can enhance the flavor naturally. And before we get into it, make sure to hit that subscribe button to learn more about my health tips. Let's get into it. Number 10 is lemon balm. This perennial herb was used as far back as the middle ages to reduce stress and provide a good night's sleep. Lemon balm can bring on a feeling of calmness and it can also lift negativity. Food add fresh lemon balm leaves to fruit salads, herbal teas, or infuse them into simple syrup for cocktails and lemonades. You can also chop it finely and mix into yogurt or cottage cheese for a fresh lemony cake. And here's a tip for you. You can make a soothing ointment if you steep lemon balm in olive oil and mix it with beeswax to create a balm for cold sores and itchy bug bites. Number nine is dill. Researchers at Penn State University found that people who ate meals seasoned with dill had lower blood pressure after 12 weeks. There are many different ways you can use dill in pickles, potato salad, tzatziki sauce, scrambled eggs, or even sprinkled over some salmon. And if you want to get rid of your bad breath, just chew a handful of dill seeds. It works as a natural breath freshener. Number eight is mint. Spearmint and peppermint are very popular varieties and fresh mint is fantastic in both savory and sweet dishes. Think tabbouleh salads, mint chutney, mojitos, or simply mixed into lemonade. It also pairs beautifully with peas and lamb. For digestive benefits, you can brew fresh mint tea leaves after heavy meals to relieve bloating and gas. And you can also make a mint infused oil to massage onto your temples for headache relief. Number seven is cilantro, also known as coriander. It is rich in immune-supporting vitamins and which support a healthy blood sugar. It also contains antioxidants called lutein that protect your brain health. Now I know cilantro is polarizing. Some people love it, while others think it tastes like soap. But if you're on the love it team, use it generously in tacos, fresh salsas, guacamole, curries, and Thai dishes like larb or spring rolls. It adds brightness to rice bowls and it can be blended into chimichurri sauce for grilled meats. Cilantro is best used fresh and added at the very end of the cooking to preserve its nutrients. Number six is basil. Sweet basil and holy basil are the stars here. Researchers found that sweet basil can help control blood pressure and its fragrance eases stress. Clinical trials on holy basil show reduced anxiety and depression. In the kitchen, basil is a must for pesto, caprese salads, margarita pizzas, tomato sauces. Make sure to add your basil at the very end of your cooking. It loses its flavor if it's heated for too long. Number five is sage. This earthy herb has been used for centuries and research suggests it has cognitive enhancing effects, meaning it helps with memory and focus. In cooking, sage can be used in brown butter sauce for pasta, stuffed into poultry with onion and celery, or fried crispy as a topping for soups and roasted vegetables. And it also pairs perfectly with butternut squash, pumpkin, and hearty winter dishes. Number four is rosemary. From your head to your heart, rosemary does it all. It contains that protect your brain cells from age-related changes and help with insulin sensitivity. Toss it with roasted potatoes, infuse into olive oil for bread dipping, skewer onto meat for grilling, or chop finely and mix into focaccia dough. It also elevates simple dishes like roasted chicken, lamb, and vegetable medleys. And here's a tip for you. You can make a soothing ointment if you infuse rosemary into oil and apply it to your sore muscles. Number three is thyme. This hearty member of the mint family has served as both a kitchen staple and an herbal medicine since the If you've got a cold, thyme is your best friend. Research shows that thyme helps soothe inflamed bronchial tubes and quiets coughs. The active compound thymol has antimicrobial, antioxidant, anti-inflammatory, and antispasmodic properties. Nutritionally, thyme is a powerhouse. It provides 19% of vitamins, 46% of minerals, and 56% of fiber per 100 grams. In the kitchen, thyme is also incredibly versatile. Use it in soups, stews, roasted meats, and vegetable dishes. It pairs beautifully with chicken, fish, and eggs. And here's a tip for you. If you want to get rid of a nagging cough, just brew a cup of thyme tea. Steep two or three sprigs in boiling water, strain, and then just add lemon and honey. Number two is oregano. This herb is an immune-boosting superstar. It contains carbacrol and thymol, which have powerful antibacterial and antiviral properties effective against E. coli, salmonella, and even norovirus. In cooking, you can sprinkle dried oregano on pizza, roasted vegetables, in tomato sauces, Greek salads, marinades for grilled meats, and even mixed into breadcrumb coatings for chicken or fish. And I've got another tip for you. You can make oregano tea by steeping fresh sprigs in hot water with lemon and honey. It can help soothe coughs and boost immunity. Number one, the most nutritionally beneficial herb is parsley. Parsley is often ranked the healthiest because it's a natural diuretic, and it helps flush excess water and reduce bloating. It's also a natural breath mint, so chewing fresh parsley after a meal can help neutralize odors. Parsley contains more vitamin C per gram than an orange, and is rich in vitamins A and K. It contains apigenin, a compound with protective effects against cancer. In the kitchen, parsley is far more than just the garnish. Swap it into pesto instead of basil. Make a green goddess dressing with yogurt and lemon. Toss it into grain salads, tabbouleh, or smoothies. It brightens up soups, stews, and roasted vegetables. And because it contains both iron and vitamin C, that vitamin C helps your body absorb the iron better. This is especially important if you're a vegetarian or a vegan. Here are a few storage tips for you. For herbs like rosemary, thyme, and sage, wrap them in a damp paper towel and store in a sealed bag in the fridge. For tender herbs like parsley, cilantro, and mint, trim the stems and place them in a glass of water like flowers. Then cover loosely with a bag. They'll last up to two weeks. Dried herbs lose potency after about six months. Heat, light, and air are the enemies. Keep them in a cool, dark place away from your stove. If your jars are old, it's time to replace them. Let me know in the comments which herb you already use and which you'll start using more. And make sure to go check out my spices video right here, and subscribe so you don't miss future videos. See you in the next one. Bye! Welcome to Yoga Plus, courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth, available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psyche Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.