Oregano is an herb used in many cuisines and is a popular ingredient in Italian, Greek, and Middle Eastern cooking. Its distinct flavor and aroma have made it noticeable and popular for many recipes, like pizza. Let’s take a look at its health benefits as well.
Nutritional Content of Oregano
Here’s a table of the nutritional content of 2.5 grams (about 1 teaspoon) of dried oregano:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 8 | |
| Total fat | 0.2 g | 0.3% |
| Saturated fat | 0.1 g | 0.3% |
| Sodium | 0 mg | 0% |
| Total Carbohydrate | ||
| Dietary fiber | 1 g | 3% |
| Sugars | 0.1 g | |
| Protein | 0.3 g | |
| Vitamin K | 12 mcg | 10% |
| Calcium | 47 mg | 5% |
| Iron | 1 mg | 7% |
| Magnesium | 8 mg | 2% |
| Potassium | 36 mg | 1.5% |
Note that this is for dried oregano, which is much more concentrated than fresh oregano. The nutritional content of fresh oregano would be different.
Health Benefits of Oregano
Lots of Antioxidants – Carcacrol, Thymol /
Oregano has a high content of two antioxidants – carvacrol and thymol. These compounds are known for their anti-inflammatory, antiviral, antifungal, and antibacterial properties. This makes oregano a potential aid for helping to fight colds, flu, and other illnesses. It even may help alleviate the symptoms of allergies, asthma, and digestive issues.
Anti-inflammatory properties
Oregano contains compounds like rosmarinic acid and beta-caryophyllin that possess anti-inflammatory properties. These compounds may help reduce inflammation in the body, which can improve various health conditions such as arthritis, asthma, and allergies.
Antimicrobial properties
Oregano contains powerful antimicrobial compounds like carvacrol and thymol that may help fight off bacteria, viruses, and fungi. These compounds may be effective against various types of harmful microorganisms, including E. coli and Salmonella.
Digestive health
Oregano has been traditionally used to improve digestion and relieve digestive issues. It contains compounds that may help reduce bloating, gas, and constipation. Oregano oil has also been found to be effective against certain parasites in the digestive tract.
Respiratory health
Oregano contains compounds like carvacrol that may help relieve respiratory conditions such as coughs, colds, and bronchitis. Oregano oil has also been found to potentially help inhibit be effective against certain strains of bacteria that can cause respiratory infections.
In addition to these health benefits, oregano is also a versatile herb that can be used in a variety of dishes. It can be used fresh or dried and can add flavor to soups, stews, salads, and more.
How to Use Oregano In Cooking
Oregano is a versatile herb that can be used in a variety of dishes. Here are some common ways to use oregano in cooking:
Sprinkle on pizza: Oregano is a common ingredient in pizza sauce and is often sprinkled on top of pizza for added flavor.
Add to pasta sauce: Oregano pairs well with tomato-based pasta sauces, such as marinara or bolognese.
Mix into salad dressing: Oregano can be added to salad dressings for a fresh and herbaceous flavor.
Season meats: Oregano can be used to season meats, such as chicken, beef, or lamb. It pairs particularly well with Mediterranean-inspired dishes.
Use in soups and stews: Oregano can add depth of flavor to soups and stews, such as minestrone or chili.
Mix into marinades: Oregano can be added to marinades for meats or vegetables for added flavor.
Make herb butter: Oregano can be mixed with softened butter to make a flavorful herb butter that can be spread on bread or used to cook meats and vegetables.
When using oregano in cooking, it is best to start with a small amount and adjust the seasoning to taste. Remember that dried oregano is more concentrated than fresh oregano, so you may need to use less if using fresh.
Oregano as a Dietary Supplement
Oregano supplements are available in the form of capsules, tablets, or liquid extracts. Oregano oil is another form of oregano supplement, which is extracted from the leaves and flowers of the oregano plant.
Oregano supplements are often marketed for their potential health benefits, often exaggerated, so be careful.
However, it is important to note that the safety and effectiveness of oregano supplements have not been extensively studied. It is always best to speak with a healthcare provider before starting any new supplement regimen, especially if you are pregnant, breastfeeding, or taking any medications. Additionally, it is important to purchase oregano supplements from reputable sources to ensure quality and purity.
Criticisms of Oregano Supplements / Disadvantages of Oregano
While oregano is generally considered safe when used as a seasoning or culinary herb, there are some criticisms of using oregano as a dietary supplement:
Lack of regulation: Dietary supplements are not regulated by the Food and Drug Administration (FDA) in the same way that drugs are. This means that the quality and safety of oregano supplements can vary widely, and some products may contain contaminants or inaccurate labeling.
Possible side effects: Oregano supplements can cause side effects in some people, such as upset stomach, allergic reactions, or skin irritation. In rare cases, oregano oil supplements may cause liver or kidney damage.
Limited research: While there is some preliminary research suggesting that oregano may have health benefits, the evidence is limited and more research is needed to confirm these findings. Additionally, many of the studies that have been conducted on oregano have used animal models or test tubes, so it is unclear how well the results translate to humans.
Interactions with medications: Oregano supplements may interact with certain medications, including blood thinners and medications for high blood pressure. It is important to speak with a healthcare provider before taking oregano supplements if you are taking any medications.
Gastrointestinal irritation: Consuming large amounts of oregano may cause stomach upset, nausea, or diarrhea in some people.
Risk of miscarriage: Oregano contains compounds that may stimulate contractions in the uterus and cause miscarriage in pregnant women. Therefore, pregnant women should avoid consuming large amounts of oregano.
Overconsumption: As with any herb or spice, consuming excessive amounts of oregano may be harmful to your health. Oregano contains a compound called thymol, which can be toxic in large amounts.
Allergic reactions: Some people may develop an allergic reaction to oregano, particularly if they are allergic to other plants in the mint family.
Drug interactions: Oregano can interact with certain medications, such as blood thinners or medications for high blood pressure, and may interfere with their effectiveness.
Overall, oregano is a healthy and flavorful herb that can provide numerous health benefits. Incorporating it into your diet may help improve your overall health and well-being. However, it is important to talk to your healthcare provider before using oregano supplements or oil, especially if you have a medical condition or are taking medication.