Cooking with fresh herbs is not only delicious but also extremely healthy. Herbs are a wonderful addition to our food. They provide taste, colour and are a real enrichment for every dish. Herbs contains many vitamins and minerals, so they are just as important as vegetables and fruit. As far as I'm concerned, many herbs belong to real superfoods!
This article digs into four different herbs I use a lot in the kitchen, namely pastry, cilantro, mint and basil. It examines the amount of vitamins and minerals and explains why these vitamins and minerals are good for your body.
Finally, I have added a tasty recipe to each herb so you can directly start cooking and adding these herbs to your dishes from now on.
Parsley
Parsley has a mild taste and an anti-inflammatory effect. It is a healthy herb with quite a lot of vitamins and minerals. Parsley is rich in vitamin K, contains a lot of vitamin C, beta-carotene, folic acid and iron. A well-known characteristic of parsley is that it neutralizes an unpleasant mouth odour and the smell of garlic. Parsley is one of the most commonly used plants to ensure the health of the kidneys. It has a diuretic effect and stimulates the functioning of the kidneys. In this way, the kidneys can perform better and perform their important task of purifying and detoxifying the body.
Vitamin K (548 ug per 100 gram = 456% RDA per 100 gram)
Vitamin K is important for bones and teeth. It ensures that calcium is better absorbed. Vitamin K is also very important to keep the blood healthy.
Vitamin C (125 mg per 100 gram = 166% RDA per 100 gram)
Vitamin C is very important for our body and has numerous functions in our bodies. It keeps our cells healthy and our immune system stronger. This makes it easier for the body to inhibit viruses and even inactivate them.
Beta-carotene (0,9 mg per 100 gram = 100% RDA per 100 gram)
Beta-carotene is converted in your body to vitamin A and ensures healthy eyes, strong bonds and teeth and a strong immune system.
Iron (7,1 mg per 100 gram = 88,75% ADH per 100 gram)
Iron is important to combat fatigue and anemia. Iron is absorbed even better by vitamin C, which is already present in this herb.
Folic acid (170 ug per 100 gram = 56% RDA per 100 gram)
Folic acid (vitamin B11) is necessary for the growth and proper functioning of the body and for the production of white and red blood cells. It also contributes to a normal celdivision. Folic acid protects cells against aging and could in particular reduce the risk of cardiovascular disease. Folic acid is also important for the early development of the unborn child. Folic acid deficiency causes anaemia.
Recipe with parsley
I always have parsley in my fridge and use it very often in different dishes or I'm using it instead of lettuce on bread. A delicious dish is couscous with grilled eggplant, pomegranate, lots of parsley and feta, topped with a dressing of extra virgin olive oil, lemon, paprika powder and cumin. I always add a whole package of fresh parsley of at least 60 grams.
Ingredients for 3 persons:
300 gram couscous
2 Eggplants
60 grams of parsley
1 pomegranate
100 gram feta
Dressing:
4 spoons of olive oil extra vergine
2 lemons
2 teaspoons of paprika powder
2 teaspoons cumin
Cilantro
Cilantro is both an herb and a spice; both the green leaves and the dried seeds of the plant are used in dishes. The use of coriander gives a typical spicy, fresh taste to dishes and in Oriental kitchens they are very fond of coriander. Cilantro is also widely used in South American countries. The herb has a strong aroma and a very specific taste, which not everyone can appreciate equally well. Some people can probably only perceive a soapy smell when they smell coriander, while cilantro lovers perceive a pleasant aromatic scent. This seems to be genetically determined. The leaves taste completely different from the dried seeds. People who can't appreciate the leaf often have no problem with the seed, although the leaves work stronger when it comes to detoxification.
Cilantro is a powerful herb and is full of health stimulating properties. In many Oriental cultures they have long known the power of coriander and in Ayurvedic medicine this herb is widely used. Ayurvedic medicine is a holistic approach and assumes a total approach of imbalance, which is called 'sickness' in the Western world, by not seeing the body separate from mind and nature. Nature offers us so much beauty and we should make more use of it. By regularly using herbs with a healing effect, such as cilantro, but for example also turmeric, we give our health a boost and it improves our energy levels. Even though we often don't use these herbs in large quantities, - who eats a whole bunch of coriander in one go - but by regularly adding these herbs to your dishes is a nice way to get some extra vitamins and minerals.
Digestion
Eating cilantro can help promote digestion, it helps improve bowel movements and liver function. The antibacterial effect can kill harmful bacteria in the intestines, such as Salmonella, and therefore help treat food poisoning and diarrhea.
Detox
The body has to deal daily with toxic waste products derived from added flavours, odours and colourings in food. Harmful substances in the air and our environment can also be bad for the body. Cilantro is very helpful to remove heavy metals such as lead, cadmium and mercury from the body through the kidneys. This is one of the reasons I eat a lot of cilantro.
Vitamin K (310 ug per 100 gram = 258% RDA per 100 gram)
Like already said before is vitamine K very important for our bones and teeth. It ensures that calcium is better absorbed in our bodies. Cilantro contains many Vitamin K, which is very important to keep the blood healthy.
Vitamin K consists of vitamin K1 and various types of vitamin K2. Both substances have the same effect, but vitamin K2 disappears from the body less quickly than vitamin K1.
Vitamin K1, is not produced by our bodies and you get this vitamin completely out of food. This vitamin is mainly found in green leafy vegetables such as spinach, broccoli but also cilantro. Vitamin K2, is partly produced by the bacteria in our colon. Our body need to get the rest o from food, such as dairy products and grains. Vitamin K2 is better absorbed by our body than K1 and thus makes the largest contribution to our vitamin K absorption.
Vitamin K1 is not produced by the body and is mainly found in green vegetables, such as spinach and broccoli. You can also find vitamin K1 in vegetable margarine or butter. As mentioned before, vitamin K2 is partly produced by the body. You also get vitamin K2 from food, such as dairy products, meat, and cereals. However, vitamin K2 is optimally produced by cows when they eat grass. Because nowadays fewer cows graze and eat chunks of grass, cows also produce less vitamin K2. So at the same time, humans also take in much less vitamin K2. You can certainly do something about this; for example, by eating meat from cows that graze or by eating grass cheese. However, it is much more difficult to get these products in the winter.
Vitamin C (27 mg per 100 gram = 36% RDA per 100 gram)
Vitamin C or ascorbic acid is the best-known vitamin. Vitamin C has an antioxidant function in the body and is necessary for the formation of connective tissue, the absorption of iron and the maintenance of resistance. A deficiency can lead to reduced resistance, delayed wound healing and eventually scurvy. Too much vitamin C can lead to intestinal complaints or diarrhea.
Vitamin E (2,5 mg per 100 gram = 25% RDA per 100 gram)
Vitamin E is a fat-soluble vitamin. Vitamin E acts as an antioxidant and protects cells, blood vessels, organs, eyes and tissue. Vitamin E also plays a role in regulating metabolism in the cell.
Copper (0,225 mg per 100 gram = 25% RDA per 100 gram)
Copper is a trace element and is involved in the formation of connective tissue and bones. It also ensures the formation of pigment in the hair and proper functioning of the immune system.
Mint
Mint was known by the ancient Egyptians. In the Middle Ages, this low-growing plant was found in every herb garden because mint was found to be healthy and therefore seen as a medicinal herb.
There are as many as six hundred kinds of mint plants. One thing they have in common is menthol. This oil provides the fresh smell and taste and even adds some healing power.
Nausea and headaches
One of the main advantages of mint is that it has a beneficial effect on your stomach and intestines. It therefore works tremendously well against nausea! There are many travelers who always have a small bottle of mint oil in their pockets. They smell it as soon as nausea occurs. If you suffer from stomach ache or rumbling intestines after eating, a glass of mint tea can be an ideal remedy. The same applies when you often suffer from a bloated feeling because menthol gives the stomach rest. Mint has also healthy benefits for some headaches. If you rub mint on your forehead and nose you will notice that the headache disappears.
Digestion
Mint has more influence on digestion than just calming the intestines. It promotes digestion. It also promotes the functioning of the salivary gland. In this way, enzymes are activated that promote digestion and therefore, the symptoms of indigestion are softened. Moreover, the antibacterial effect ensures that the mouth becomes cleaner. Of course mint leaves are included in many recipes for natural mouth waters.
Cold
Mint can alleviate the symptoms of a cold by opening the respiratory system, killing bacteria, and has a mucolytic effect. It will also soothe sore throats. So if you have a cold, it's a good idea to drink some mint tea or take a steam bath in front of your face with steaming water with a few mint leaves in it. Besides that, mint tea doesn't contain calories because it's just literally water with herbs.
Vitamine B2 / Riboflavin (0,33 mg per 100 gram = 24% RDA per 100 gram)
Riboflavin (vitamin B2) is well represented in mint. This vitamin is important for your energy supply and metabolism. Vitamin B2 plays a role in the maintenance of the nervous system. It is also important for healthy skin and vision. It also contributes to the protection of the cells in the body against oxidative damage. Therefore this vitamin is very important vitamine for maintaining healthy skin. Deficiency of riboflavin can cause skin abnormalities in the mouth and tongue and it can cause inflammation of the nose.
Magnesium (80 mg per 100 gram = 21% RDA per 100 gram)
Magnesium is a mineral that the body needs for the formation of bone and muscles. Magnesium is also important for the transmission of nerve impulses and for a good functioning of the muscles. It falls under the category of mineral salts and our body does not make this mineral itself. We therefore need to get magnesium from our diet, or supplement the amount of magnesium with a dietary supplement. Without magnesium, our body would continuously contract and cannot produce energy. Magnesium also has an influence on the amount of cholesterol in our bodies.
Basil
Basil is a plant with a delicious aromatic taste. It is a pleasant herb in many dishes. Few people know that you can also make tea from it. When you use this plant to season the food, do it when the food is already ready. Sprinkle it over a tomato soup when it is served. Sprinkle it over a pizza or through a pasta dish if it is on your plate. This is because it is tastier; the taste of basil is best preserved and you make the most efficient use of the many nutrients in this herb.
There are many healthy phytonutrients, vitamins, and minerals in the basil plant. These phytonutrients protect the body against radiation. Basil contains a very effective antioxidant called Lutein and is very helpful to our body.
Lutein
Lutein helps to minimize chronic inflammation and oxidative stress. These benefits also take place in the neural pathways, making it possible to prevent the development of neurodegenerative diseases, such as Alzheimer's disease.
Heart and blood vessels
The dietary intake of lutein also protects the body from arteriosclerosis, which reduces the risk of heart failure. This is because when a person has the right amount of this antioxidant in the body, he or she is more likely to have low cholesterol. The blood vessels and arteries remain in better health thanks to lutein.
Skin
It helps the body to detect and neutralize free radicals before they can cause damage, including to the skin. Regular consumption of foods containing lutein means fewer wrinkles and age spots and a generally younger-looking complexion. Indeed, skin aging is slowed down by regular intake of sufficient lutein.
Eyes
Lutein supplements are often used for the treatment and prevention of eye diseases, such as age-related cataracts and age-related macular degeneration. Lutein accumulates in the retina and lens of the eye and protects the eye from damage caused by free radicals. Free radicals are chemical by-products that damage cells and contribute to the development of certain diseases. Lutein also protects the eyes against excessive use of computers and telephones. Consuming lutein provides a natural barrier to the eyes through exposure to blue light from computers and telephones. Taking lutein also reduces eye fatigue.
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