Mint belongs to the family of Lamiaceaewhich contains about 15 to 20 plant speciesincluding the mint and the peppermint.
It is a popular herb that people can use fresh or dried in many dishes and teas. Manufacturers of toothpaste, chewing gum, candy, and beauty products often use peppermint oil.
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Along the history, people have used different species of mint plants in medicine. The different types of mint plants offer a variety of antioxidant qualities and possible health benefits, especially for people who have Down syndrome. irritable colon (SII).
Benefits of mint
Peppermint may have several potential health benefits.
problem handling gastrointestinal
Peppermint can help regulate muscle relaxation.
Peppermint is a calming herb that people have used for thousands of years to help relieve upset stomach or indigestion.
A 2019 analysis found that placebo-controlled studies support the use of peppermint oil as a remedy for a variety of gastrointestinal conditions, including indigestion, irritable bowel syndrome, stomach pain in children, and feeling sick after surgery .
The study authors found that peppermint works against harmful microbesregulates the muscle relaxation and helps control inflammation .
allergies
Peppermint plants contain an antioxidant and anti-inflammatory agent called rosmarinic acid.
A 2019 study in rats found that rosmarinic acid reduced asthma symptoms compared to a control group that did not receive a supplement.
The mint family of plants provides a range of plant compounds that have anti-allergy effects, according to a 2019 review published in Frontiers in Pharmacology.
However, the content of peppermint extract in oils and salves can be much stronger than diet peppermint. There is very little research on the effect of diet mint on allergy symptoms.
Soothe the symptoms of the common cold
mint contains menthol. It is an aromatic decongestant that can help dissolve phlegm and mucus, making it easier to expel.
The application of menthol ointments or vapor rubs can be a safe and effective treatment for children with the common cold.
However, the American Lung Association (ALA) warns that scientific studies do not support the use of menthol to control cold symptoms.
Despite this, some people may find that cold symptoms are reduced after applying a menthol vapor massage.
The Office of Dietary Supplements (ODS) warns that peppermint oil can cause skin irritation and redness. They recommend that parents or caregivers not apply the ointment directly to a child’s chest or face due to possible serious side effects after direct inhalation.
Diet
Mint leaves are a tender herb with soft stems. It is best to add them raw or at the end of the cooking process. This helps them maintain their delicate flavor and texture.
When shopping for mint, look for shiny, unblemished leaves. Store them in a reusable plastic bag in the refrigerator for up to 1 week.
Mint is relatively easy to grow and people can grow it at home, making it a sustainable way to add flavor to meals.
When harvesting mint, use a sharp knife and cut gently. Using a dull knife or cutting too much will damage the herb and cause a loss of flavor on the cutting board surface.
Middle Eastern cuisines such as lamb, soups, and vegetable salads often contain mint for flavor.
Other ideas include:
- Make a mint lemonade by mixing lemon juice with sugar or stevia and crushed mint leaves. Top with filtered water and ice cubes.
- Incorporate mint into a fresh fruit sauce with chopped apples, pear, lemon or lime juice, jalapeno, and honey. Serve with cinnamon pita chips or on top of baked chicken.
- Enhance your water by adding mint and cucumber leaves for a refreshing treat.
- Add a few chopped mint leaves to your next chocolate chip cookie dough.
- Pour hot water over mint leaves and steep for 5-6 minutes to make homemade mint tea. Try using chocolate mint leaves for a different twist.
- Chop mint and mix with fresh pineapple for a quick snack.
Alternatively, you can try these delicious and healthy recipes from registered dietitians:
- Superfood Clover Smoothie
- Choco mint bites
Contraindications of mint
Like many herbs, peppermint can negatively affect some people.
People with disease gastroesophageal reflux (GERD) should not use peppermint in an attempt to relieve digestive problems. According to a 2019 review, peppermint commonly acts as a trigger for GERD symptoms.
Taking peppermint oil in large doses can be toxic. It is essential to stick to the recommended doses of peppermint oil.
Pure menthol is poisonous and not for internal consumption. People should only apply it to the skin or a nearby surface, such as a pillow, to disperse the vapors.
Do not apply peppermint oil to the face of a baby or young childas it can cause spasms that inhibit breathing.
Talk to your health care provider to determine if any of your medications could interact with peppermint or peppermint oil.
Nutrition
A 2 tablespoon or 3.2 gram (g) serving of fresh mint provides:
- 2.24 calories
- 0.12g protein
- 0.48g carbohydrate
- 0.03g fat
- 0.26g fiber
- Peppermint also contains traces of:
- potassium
- magnesium
- calcium
- match
- vitamin C
- iron
- Vitamin A
Although the mint contains various nutrientsthe amount that a person would normally use in a meal is not enough to provide a significant amount of a person’s daily needs.
Mint in the diet is more beneficial as a replacement for salty, sugary or caloric aromas. Peppermint ointments or supplements provide most of its benefits.