Learn about the benefits of sage and why you should add it to your diet. An aromatic herb with an earthy taste and lots of nutrients.
La sage it is a very widespread aromatic herb used in various culinary traditions all over the world. Its other names include common sage, garden sage, and Salvia officinalis. According to research, it belongs to the mint family, along with others herbs such as oregano, rosemary, basil and thyme.
Sage has a strong aroma and an earthy flavor, which is why it is typically used in small quantities; it is available fresh, dried or in oil form, and is very rich in nutrients and health benefits. (Read also: Sage, an ally herb for women)
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Rich in nutrients
Sage packs a healthy dose of vitamins and minerals. A study confirmed that one teaspoon (approximately 0,7 grams) of ground sage contains:
- Calories: 2
- Protein: 0,1 grams
- Carbohydrates: 0,4 grams
- Fat: 0,1 grams
- Vitamin K: 10% of the Reference Daily Intake (RDI)
- Iron: 1,1% of the RDI
- Vitamin B6: 1,1% of the RDI
- Calcium: 1% of the RDI
- Manganese: 1% of the RDI
A small amount of sage contains 10% of your daily vitamin K requirement; in addition, it also contains small amounts of magnesium, zinc, copper and vitamins A, C and E.
It was proved by one search that this aromatic spice contains caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid e routine, all of which have tremendous health benefits. (Read also: Sage: how to plant, grow and harvest women's friendly weed)
Rich in antioxidants
According to a search, the antioxidants they are molecules that help fortify our body's immune defenses, neutralizing potentially harmful free radicals linked to chronic diseases. A further study showed that sage contains over 160 polyphenols distinct, which are plant-based chemical compounds that act as antioxidants.
Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin - all present in sage - have significant health benefits; for example, they improve brain function and memory, and protect against some forms of cancer.
Uno study found that drinking 1 cup (about 240ml) of sage tea twice a day significantly increased antioxidant defenses. Plus, it also lowers the "bad" LDL cholesterol, as well as "good" HDL cholesterol.
Benefits for oral health
Sage has effects antimicrobials, which can neutralize the microbes that promote dental plaque.
In one study, a sage-based mouthwash has been shown to effectively kill the bacterium Streptococcus mutans, which is known to cause tooth decay.
In another test-tube study, a sage-based essential oil was shown to kill and stop the spread of Candida albicans, a fungus that can also cause tooth decay. According to one review It has been noted that sage can treat throat infections, dental abscesses, infected gums and mouth ulcers. However, more research is needed to make comprehensive recommendations.
It can relieve the symptoms of menopause
During the menopause, the body experiences a natural decline in regards to estrogen levels. This can cause a wide range of unpleasant symptoms, such as:
- hot flashes
- excessive sweating
- vaginal dryness
- irritability.
Common sage was traditionally used for reduce symptoms of menopause.
Compounds in sage are believed to have estrogen-like properties, allowing them to bind to certain receptors in the brain to help improve memory and treat hot flashes and excessive sweating.
In one study, daily use of a sage supplement significantly reduced the number and intensity of hot flashes over eight weeks.
It can reduce blood sugar levels
Le Sage leaves they have also been used as a remedy against diabetes. Human and animal research indicates that it can help reduce sugar levels in the blood.
In one study, the sage extract reduced the blood glucose levels of the rats with 1 type diabetes, activating a specific receptor. When this receptor is activated, it can help eliminate excess free fatty acids in the blood, which in turn improves insulin sensitivity.
Another study in mice with type 2 diabetes found that sage tea acts like the metformin, a drug prescribed to manage blood sugar in people with the same disease.
In humans, it has been shown thatsage leaf extract lowers blood sugar and improves insulin sensitivity with a similar effect to rosiglitazone, another drug antidiabetic. However, there is not enough evidence yet to recommend sage as a treatment for diabetes, so more research is needed.
It can support memory and brain health
According to a search sage can help support the brain and memory in different ways.
A further study showed how it can stop the breakdown of the chemical messenger acetylcholine (ACH), which plays a role in memory. ACH levels appear to decrease in the disease Alzheimer.
In one study, 39 participants with mild to moderate Alzheimer's disease consumed 60 drops (about 2 ml) of a sage extract supplement or a placebo each day for four months. Those who took thesage extract they performed very well on tests that measured memory, problem solving, reasoning and other cognitive skills.
In healthy adults, sage has been shown to improve memory when taken in low doses. Higher doses, on the other hand, also improved mood and increased attention, the feeling of calm and contentment.
Also, it is seen from one search that in both younger and older adults, sage appears improve memory and brain function. (Read also: Essential oils from aromatic herbs: basil, rosemary and sage)
May lower "bad" LDL cholesterol
According to the data, more than one person in the United States dies from heart disease.
Have a high level of "bad" LDL cholesterol is a key risk factor for heart disease; sage can help lower LDL cholesterol, which can build up in the arteries and cause damage.
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It can protect against some types of cancer
Il cancer it is a leading cause of death, in which cells grow abnormally. Interestingly, the studies in animals and in test tubes show that sage can fight certain cancers, including those of the mouth, colon, liver, cervix, breast, skin and kidney.
In these studies, the sage extracts they not only suppress the growth of cancer cells, but also stimulate cell death. While this research is encouraging, human studies are needed to determine whether the sage is effective in fighting cancer in humans.
Other potential health benefits
Sage and its compounds are linked to many other health benefits, such as:
- It can relieve the Diarrhea: fresh sage is a traditional remedy for diarrhea. Test-tube and animal studies have found that it contains compounds that can relieve diarrhea by relaxing the intestines.
- It can support the bone health: Vitamin K, which sage offers in large quantities, plays a role in bone health. A deficiency of this vitamin is linked to bone thinning and fractures.
- Can fight skin aging: several studies test tubes suggest that sage compounds may help fight the signs of aging, such as wrinkles.
Easy to add to your diet
Sage comes in several forms and can be used in a variety of ways; here are some tips for add fresh sage to your diet:
- As a garnish on soups and salads.
- Stirred in a stuffing for the roast.
- Combine the chopped leaves with the butter to make the sage butter.
- Add the chopped leaves to the tomato sauce.
- Add the leaves to fried eggs or to an omelette.
Here are some ways to use dried sage:
- Rub it on the meat to flavor it
- As a seasoning for roasted vegetables
- Combined with mashed potatoes or squash for a more earthy and tasty flavor.
You can also buy sage-based products, such as tea and sage extract supplements.
On the sage could it be interesting for you:
- Sage, why has it always been considered the sacred herb? History, myths and meaning
- Infusion of sage, the secret weapon that you can prepare immediately to deflate the belly
- Sage: how to use it to feel better and for the beauty of skin and hair
- Sage against diabetes
- Sage: how to use it to feel better and for beauty
