By Drew Mulvey, MS, CDN

“…Their fruit will be for food, and their leaves for healing.” – Ezekiel 47:12 

The flowers and leaves are starting to emerge from the ground and trees. It’s time to start cultivating our gardens in the backyard. If you are like me, I love to plant some herbs when the warm weather starts to surface and use them in several dishes throughout the spring and summertime. As mentioned above, flowers, leaves, and herbs are not only aesthetically pleasing but when included in one’s dietary routine, can boast myriad health benefits. Plus, your taste buds are enjoying all the potent flavor. It is a win-win. In order to get into the season and in the spirit, here are some of my favorite flowers and herbs that I love for their vast amount of health benefits.  

Flowers 

Chamomile 

There are two types of chamomile: German chamomile and Roman chamomile. The former is one that often ends up in our tea bags and is the most well-known. This flower as a tea is not only pleasing to sip on but can help the body function optimally in several ways. First, it has the ability to calm the central nervous system and improve sleep due to its anxiolytic, or anxiety-reducing, properties. Chamomile has also been used in treatment for infections such as the common cold, for gastrointestinal health to soothe stomach aches and can be used as a digestive aid.1 It boasts myriad health benefits as an anti-inflammatory, particularly of the respiratory tract and the intestines, and anti-spasmolytic, or calming of the smooth muscle, which may help improve respiratory health.2  Where do these beneficial properties come from?

Chamomile has two main classes of compounds: Terpenoids alpha-bisabolol and flavonoids apigenin and quercetin. The apigenin may be one of the main components responsible for chamomile’s anti-inflammatory property as well as antiviral, antimicrobial, and antioxidant. This compound can also be found in other foods such as grapes, apples, and parsley.3The terpenoid alpha-bisabolol is also a potent anti-inflammatory, supports the immune system, and promotes a sense of calm and relaxation contributing to chamomile’s sedative property.4 Having trouble calming down or digesting your food? Reach for a hot cup of chamomile tea!

Dandelion

These are not just weeds that create a nuisance in the springtime around the yard but are actually quite beneficial for your health.  The flowers, roots and leaves can all be used for their medicinal benefits. What are some of the health benefits from both the roots and the flowers? Both are excellent sources of boron, a micromineral important for bone health.5 The greens contain compounds that help with digestions and may improve gut health. How is this? Dandelion greens are considered bitter in nature and stimulate the production of HCl. This alone can help activate digestive enzymes and improve stomach function and nutrient assimilation.6 Dandelion has also been shown to support the immune system due to the ability to increase white blood cell counts, or the blood cells responsible for attacking foreign invaders and reduce fatigue which can help the body to run optimally. The roots of the plant are excellent as a liver tonic. As stated previously in my detoxification post, the liver is responsible for ridding the body of built-up toxins. Decreasing the amount of these compounds circulating through the body may help to decrease inflammation and improve immune system function.5

Hibiscus

 We, unfortunately, do not live in Hawaii, but this is one of my favorite flowers and teas. I have used this personally to help with reproductive function as a potential “uterine relaxant” but is also beneficial for heart, bone, and liver health.7Hibiscus Rich in polyphenols and anthocyanins, compounds which are also beneficial for brain health and cancer prevention.8 It is also beneficial as an antiviral, anti-spasmolytic, and may help to alleviate symptoms associated with asthma, bronchitis, colds, and congestion.7  Hibiscus is also considered a sedative which may help to calm down the nervous system and secondarily support immune system function.9 With all the pollen starting to swirl in the air, this may be a beneficial tea to add into your springtime routine to avoid the sniffles and headaches associated with seasonal allergies. Next time you are at Starbucks, be sure to order a nice iced passion tea!

Herbs

Basil  

This is not just another topping on your pasta or as a delicious sauce such as pesto. Basil may be effective for fighting infections, reducing high blood pressure, and is a potent anti-inflammatory. The anti-inflammatory property is attributed to its ability to decrease the enzyme cyclooxygenase (COX), an enzyme in the inflammatory pathway that Non-Steroidal Anti-inflammatory Drugs (NSAIDS) target which may help to decrease a fever and improve immune function.5 Basil also contains terpenes known as (E)–beta-caryophyllene, a compound in the class cannabinoids with the potential to be used in the treatment of inflammatory conditions such as arthritis and inflammatory bowel disease (IBD).10 Next date night, be sure to add a little of this herb to your pasta or whip up a fresh batch of pesto to combine with a nice chicken dish or gluten-free, dairy-free tortellini!

Oregano 

This is a common herb used in several culinary dishes from tomato sauce, to sazon, to a nice little garnish on top of white meats such as chicken. It is much more than just a seasoning as it has several health-promoting properties. One of the most common of these is its ability to kill bacteria and rid the body of fungi, such as Candida albicans, an opportunistic yeast that can cause yeast infections.11 Oregano is also a potent antiviral agent, which may be attributed to its carvacrol and thymol content. These compounds have been studied as potential therapeutic agents against viral infections such as norovirus, a virus responsible for sudden onset of diarrhea, stomach upset, and nausea.12 This herb may help to reduce inflammation by attenuating the effects of a high saturated fat and carbohydrate-rich meal. This antioxidant potential may help to support immune function as well as prevent the development of heart disease.13 It is also a great source of fiber, calcium, and iron which may support bone, colon and immune health.10 Sprinkle some on your next chicken (or chickpea) dish!

Sage

This is one of my favorite herbs and is quite delicious in chicken dishes and in pumpkin sage cream sauces. (Check out the recipe in my cookbook coming June 2020!) Sage contains a potent anticancer compound known as carnosol. Carnosol has been shown in some studies to downregulate inflammatory pathways associated with cancer such as nuclear factor kappa B, and androgen and estrogen receptors, common in the development of cancer.14 Sage is also part of the Lamiaceae family, as is oregano, which has been studied for its immunomodulatory effects such as the ability to increase phagocytic activity in the body. Phagocytes are white blood cells responsible for ingesting and engulfing harmful bacteria and foreign organisms such as viruses and fungi.15 Throw this delightful herb in your next pasta sauce or topped on a nice batch of roasted potatoes!

There are several other herbs and flowers that can be used for medicinal purposes during this time. If you are interested in learning more, I would recommend looking into taking an herbalism class.  Time to enjoy the warm weather and good health and add these into beneficial flowers and herbs of your routine.

Want some ideas for creative ways to use these herbs? Be sure to check out my cookbook “The No-Title Cookbook” coming in June of 2020. Want to get a sneak peek? Pre-order your copy today and receive a teaser recipe in the email at the beginning of each week along with a live tutorial with me, Drew Mulvey, every Friday at 2 pm over zoom until the launch of the book!

References:

1.     13 Benefits of Chamomile Tea for Skin, Hair, and Overall Health: Drink Up! NDTV food website. Updated August 22, 2018. https://food.ndtv.com/food-drinks/13-incredible-chamomile-tea-benefits-drink-up-1629069.

2.     Watson, RR. Complementary and Alternative Therapies and the Aging Population: An Evidence-Based Approach. Elsevier Inc. San Diego, California. 2009. P.137-152, 547.

3.     Yan X, Qi M, Li P, Zhan Y, Shao H. Apigenin in cancer therapy: anti-cancer effects and mechanisms of action. Cell Biosci. 2017; 7:50. Published 2017 Oct 5. doi:10.1186/s13578-017-0179-x

4.     Know Your Cannabis Terpenes: Alpha-Bisabolol. HelloMD website. 2020. https://hellomd.com/blogs/articles/know-your-cannabis-terpenes-alpha-bisabolol. Accessed April 15, 2020. 

5.     Cook, MS. Be Your Own Herbalist: Essential Herbs for Health, Beauty, and Cooking. 56-50.

6.     Scott, T. The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings. New Harbinger Publications. Oakland, CA. 2011.

7.     Yance, D. Adaptogens in Medical Herbalism Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease. Inner Traditions/Bear. 2013.

8.     Daotong Li, Pengpu Wang, Yinghua Luo, Mengyao Zhao & Fang Chen (2017) Health benefits of anthocyanins and molecular mechanisms: Update from recent decade, Critical Reviews in Food Science and Nutrition, 57:8, 1729-1741, DOI: 10.1080/10408398.2015.1030064

9.     Pippen, Laurie. Laurie Pippen’s All Natural Antiviral Agents: Natural Ways to Prevent Or Treat Viral Infections. N.p., Eiram Publishing. 2015.

10.  Reinhard, T. Superfoods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Richmond Hill, Ontario. 2014.

11.  Bowden, Jonny. Most Effective Natural Cures on Earth: The Surprising Unbiased Truth about What Treatments Work and Why. United States, Fair Winds Press. 2011. 242

12.  Gilling, GH., Kitajima, M., Torrey JR, Bright, KR. Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. Journal of Applied Microbiology. 2014. 116(5):1149-63. Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24779581. 

13.  Oh, ES, Petersen, KS, Kris-Etherton, PM, Rogers, CJ. Spices in a High-Saturated-Fat, High-Carbohydrate Meal Reduce Postprandial Proinflammatory Cytokine Secretion in Men with Overweight or Obesity: A 3-Period, Crossover, Randomized Controlled Trial, The Journal of Nutrition, , nxaa063, https://doi.org/10.1093/jn/nxaa063

14.  Johnson, J. Carnosol: A promising anti-cancer and anti-inflammatory agent. Cancer Letters. 2011. 305(1):1-7. Article retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070765/. 

15.  Vattem DA, Lester C, Deleon R, Jamison B, Maitin V. Dietary supplementation with two Lamiaceae herbs-(oregano and sage) modulates innate immunity parameters in Lumbricus terrestris. Pharmacognosy Res. 2013;5(1):1–9. doi:10.4103/0974-8490.105636