Why you should include mint leaves in your diet?

Mint leaves are a popular herb that has a refreshing aroma and is used in various foods and beverages. The mint family of plants belongs to the genus Mentha and consists of over a dozen species of plants, including peppermint and spearmint.

Mentha spicata is a popular aromatic herb in this family of plants and is used in foods and beverages. They're very popular with alcoholic beverages, teas, sauces, salads and desserts. In this article, we analyze the benefits of mint leaves along with their uses.

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The nutritional profile of mint

Mint can improve digestion and reduce bloating (Image via Unsplash/Abby Boggier)

Half an ounce (14 grams) of mint contains:

• Calories: 6 kcal
• Fiber: 1 gram
• Vitamin A: 12% of the RDI
• Iron: 9% of the RDI
• Manganese: 8% of the RDI
• Folate: 4% of the RDI

Mint isn't a significant source of macro and micronutrients. The beneficial compounds and antioxidants have various health benefits that might surprise you.

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Health benefits of mint leaves

Here are some health benefits that might make you include mint in your regular diet:

1) Stress buster

Mint leaves have a strong, refreshing smell that reduces stress and soothes the body and mind. Mint also regulates level of cortisol, a hormone associated with stress response in the body. Mint essential oils can be used instead of chemical room fresheners.

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2) Antioxidant

The antioxidant compound rosmarinic acid in mint leaves can improve blood circulation and hydrate the skin.

Rosmarinic acid prevents oxidative damage caused by free radicals and prevents occurrence of skin wrinkles. The presence of salicylic acid and Vitamin A can also reduce excess oil secretion in the skin. Herbal face wash often contains mint extracts.

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3) Digestion

The essential oils present in mint leaves promote digestion. It also aids in nutrient absorption from food.

That can help improve metabolism and aid in weight loss. Various herbal digestive tonics contain mint extracts. It's also known to reduce stomach bloating as a temporary remedy. Mint tea can be easily made at home as an indigestion remedy.

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4) Decongestion

Mint contains menthol, which is an aromatic decongestant that helps reduce phlegm and mucus. Herbal cough syrups contain mint extracts. Chewing mint leaves might also provide temporary relief for a stuffy nose. However, in severe cases, medical intervention might be required.

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5) Blood pressure

Menthol can also reduce 24-hour mean arterial systolic and diastolic blood pressure. That could be beneficial for people with hypertension.

However, further research is required to understand the potency. People suffering from medical conditions must consult their doctor before taking mint extracts or supplements, though.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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