Rosemary is an herb widely used in cooking,. as an herb, or as rosemary oil. It originated in the Mediterranean region and in addition to use in recipes, it traditionally was used as a digestive aid, memory enhancer, and mood booster. In recent years, there has been a growing interest in these potential health benefits of rosemary as a type of natural booster. The plant on which it grows (Rosmarinus officinalis) is a perennial evergreen shrub, and sometimes is used as landscaping ornamentation in areas with a suitable climate, in addition to its other uses.
Nutritional Content of Rosemary
This table shows the nutritional content of one tablespoon of rosemary, along with the percentages of recommended daily intake (RDI) of the vitamins and minerals it contains. Note that the RDI is based on an average person with a 2000 calorie diet, and the percentages vary a lot from person-to-person depending on factors like age, weight and gender.
| Nutrient | Amount per 1 tablespoon (1.7g) | % of Recommended Daily Intake (RDI) |
|---|---|---|
| Calories | 4 | 0.2% |
| Total Fat | 0.1g | 0.1% |
| Fiber | 0.8g | 2.9% |
| Vitamin C | 0.4mg | 0.4% |
| Vitamin A | 44.4IU | 0.9% |
| Calcium | 17.7mg | 1.8% |
| Iron | 0.3mg | 1.7% |
| Potassium | 32.1mg | 0.7% |
| Magnesium | 4.8mg | 1.2% |
| Manganese | 0.026mg | 1.3% |
Health Benefits of Rosemary
The NIH (National Institutes of Health) has grown rosemary in its herb garden, and has listed some of the potential health benefits of rosemary as: treating headaches, epilepsy and poor circulation; used as a disinfectant in the form of mouth wash; treating fever; and, potentially improving memory and reducing dandruff. We discuss some of those potential health benefits in greater detail here. In addition, there has been some research done to see whether rosemary can help to increase longevity, but there is no conclusion yet on that. However, more familiar health benefits may also have an impact on well-being.
Memory and Concentration
Rosemary has been traditionally used as a memory enhancer, and more recent studies have shown some potential for improving cognitive function. Inhaling the aroma of rosemary or rosemary oil has been found to potentially improve memory and concentration.
Stress and Anxiety
Rosemary has also been traditionally used as a mood booster, and several studies have explored its potential for reducing stress and anxiety. Some of these studies have found that the aroma of rosemary or rosemary oil can be effective in reducing anxiety in patients undergoing procedures and in reducing stress.
Anti-inflammatory Properties
Rosemary has been shown to have anti-inflammatory properties. Inflammation is a natural response to injury or infection, but chronic inflammation is linked to numerous health conditions, including heart disease, cancer, and diabetes.
Antioxidant Properties
Rosemary is also a source of antioxidants, which are compounds that protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of numerous health conditions, including cancer and heart disease. One study found that rosemary had a higher antioxidant capacity than many other herbs used in cooking.
Mild Pain Relief
Rosemary has also been studied for its potential as a natural pain relief for some people with arthritis. However, although it may be used a supplement for pain relief, its effect is mild or not noticeable by many people.
While rosemary has been linked to various health benefits, more research is needed to fully understand its effects on the body. Additionally, some people may experience side effects, such as stomach upset or allergies, when consuming rosemary or rosemary supplements. It’s always best to speak with a healthcare provider before starting any new supplement or making changes to your diet.
How to Use Rosemary In Cooking
Here are some ideas for how to get rosemary into your diet.
Add to Tea or Coffee: Sprinkle some rosemary into your tea, coffee or other warm beverage. This author has rosemary and/or cinnamon with his coffee. So, if you enjoy the taste and aroma of rosemary, this is a great way to get some of the potential health benefits, but also importantly to add a little extra zip to your cup.
Roasting meat and vegetables: One of the most common ways to use rosemary in cooking is to add it to roasted meat and vegetables. Rosemary pairs well with lamb, chicken, and pork, and can also be used to flavor roasted potatoes, carrots, and other vegetables. Simply chop up some fresh rosemary and sprinkle it over your meat or vegetables before roasting them in the oven. You can also add a few sprigs of rosemary to the roasting pan to infuse the meat and vegetables with its flavor.
Soups and stews: Rosemary is also a great addition to soups and stews. Its woody flavor and aroma pair well with hearty soups and stews that feature beans, lentils, and other legumes. Simply chop up some fresh rosemary and add it to your soup or stew during the cooking process. You can also add some dried rosemary if fresh is not available.
Marinades: Rosemary is a great addition to marinades for meat and vegetables. Its bold flavor can help enhance the taste of your marinade, while its natural preservative properties can help prolong the shelf life of your marinade. Simply mix some chopped rosemary with olive oil, garlic, and other herbs and spices to create a flavorful marinade for your meat or vegetables.
Breads and crackers: Rosemary is a popular ingredient in many types of bread and crackers. Its unique flavor and aroma can help add depth to your baked goods and make them more flavorful. Simply chop up some fresh rosemary and add it to your bread dough or cracker batter before baking them in the oven. You can also sprinkle some dried rosemary over the top of your bread or crackers before baking to give them a rustic look.
Salads: Rosemary is also a great addition to salads. Its bold flavor can help add depth to your salad dressing, while its natural antioxidants can help boost the nutritional value of your salad. Simply mix some chopped rosemary with olive oil, balsamic vinegar, and other herbs and spices to create a flavorful salad dressing. You can also add some fresh rosemary leaves to your salad for a burst of flavor and nutrition.
Infused oils: Rosemary can be used to create infused oils that can be used in cooking and baking. Simply add some fresh rosemary sprigs to a jar of olive oil and let it infuse for a few days. The resulting oil will be infused with the flavor and aroma of rosemary and can be used in a variety of dishes, from roasted vegetables to baked goods.
How to Use Rosemary as a Dietary Supplement
Here are a few ways to use rosemary as a dietary supplement:
Rosemary capsules or tablets: You can find rosemary supplement capsules or tablets online, or in specialty vitamin or health food stores. You may see it sometimes in the supplements sections of pharmacies as well, but this author has found that it is not among the most widely stocked items. Follow the instructions on the label for dosage and usage.
Rosemary tea: You can make rosemary tea by steeping fresh or dried rosemary leaves in hot water for 5-10 minutes. You can drink it as a beverage or use it as a base for other herbal teas. You also can sprinkle dried rosemary in other teas and coffees as an interesting seasoning.
Rosemary oil: Rosemary oil can be used in cooking or applied topically to the skin. It is important to dilute the oil before using it topically to avoid skin irritation.
Rosemary extract: Rosemary extract can be purchased as a liquid or powder and can be added to food or beverages as a supplement.
Smoothies: You can add rosemary powder to smoothies for a taste and nutritional boost.
It is important to note that while rosemary is generally considered safe, it may interact with certain medications or medical conditions. Consult with a healthcare provider before adding rosemary to your diet as a supplement.
Disadvantages of Rosemary
While rosemary has numerous seasoning and health benefits, there are some potential disadvantages should be considered:
Allergic reactions: Some individuals may be allergic to rosemary, which can cause symptoms such as skin irritation, rash, and difficulty breathing. If you are allergic to other plants in the same family as rosemary, such as mint, sage, or thyme, you may be more likely to have an allergic reaction to rosemary.
Interactions with medications: Rosemary contains compounds that may interact with certain medications, including blood thinners, diuretics, and lithium. If you are taking any medications, it is important to talk to your healthcare provider before using rosemary as a supplement or in large amounts in your diet.
Pregnancy and breastfeeding: Rosemary may not be safe for pregnant or breastfeeding women, as it contains compounds that may stimulate the uterus and potentially cause a miscarriage. It is also not known if rosemary can pass into breast milk, so it is best to avoid using it if you are pregnant or breastfeeding.
Gastrointestinal upset: In some individuals, consuming large amounts of rosemary may cause gastrointestinal upset, such as nausea, vomiting, and diarrhea. It is important to use rosemary in moderation and pay attention to any adverse reactions.
Blood sugar: Rosemary has been shown to have a hypoglycemic effect, meaning it may lower blood sugar levels. While this can be beneficial for individuals with diabetes, it can also be problematic for those with low blood sugar levels or hypoglycemia.
While rosemary has many potential health benefits, it is important to consider any potential disadvantages before using it as a supplement or in large amounts in your diet. It is always best to talk to your healthcare provider before using any new supplement or making significant changes to your diet.
All in all, rosemary is a traditional herb that can be used for potential health benefits and in a variety of dishes to add flavor and nutrition. Its anti-inflammatory, antioxidant, and digestive properties make it a potential health booster, and its potential for improving cognitive function, reducing stress and anxiety, and providing mild pain relief make it a useful in natural health diets.