Sage is a common ingredient in many cuisines around the world. Common sage, garden sage, and Salvia officinalis are some of its other names. It is a member of the mint family, which includes oregano, rosemary, basil, and thyme. Health benefits of sage herbs are discussed here.
Because of its powerful perfume and earthy flavor, sage is usually used in tiny doses. Despite this, it’s chock-full of vital minerals and chemicals. Sage is also utilized in spiritual sage burning or smudging as a natural cleansing agent, insecticide, and ceremonial object.
Health benefits of sage herbs
This green herb comes in a variety of forms, including fresh, dried, and oil, and has a long list of health advantages. Health benefits of sage herbs:
High in Several Nutrients
Sage is chock-full of vitamins and minerals.
Calories in one teaspoon (0.7 grams) of ground sage:
- 0.1 gram protein
- Carbohydrates: 0.4 g
- 0.1 gram fat
- 10% of the recommended daily dose of vitamin K (RDI)
- 1.1 percent of the RDI for iron
- 1.1 percent of the RDI for vitamin B6
- 1 percent of the RDI for calcium
- Manganese: 1% of the recommended daily intake
Small levels of magnesium, zinc, copper, and vitamins A, C, and E can also be found in sage.
This aromatic spice also contains caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid, and rutin, all of which contribute to its health benefits. Sage has very few carbohydrates, calories, protein, and fiber because it is ingested in such small amounts.
Loaded With Antioxidants
Antioxidants are chemicals that aid in the strengthening of your body’s defenses by neutralizing potentially damaging free radicals associated to chronic disease.
Sage has more than 160 polyphenols, which are plant-based chemical components that act as antioxidants in the body.
All of the compounds present in sage, such as chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid, and rutin, have been linked to numerous health advantages, including a reduced risk of cancer and enhanced brain function and memory.
Drinking 1 cup (240 ml) of sage tea twice a day greatly improved antioxidant defences, according to one study. It also reduced total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol levels.
May Support Oral Health
Sage has antibacterial properties that can help to eliminate bacteria that cause dental plaque. A sage-based mouthwash was found to efficiently destroy the Streptococcus mutant bacteria, which is known to cause tooth cavities, in one study.
A sage-based essential oil was demonstrated to kill and stop the spread of Candida albicans, a fungus that can cause cavities, in a test tube study.
Sage has been used to treat throat infections, dental abscesses, diseased gums, and mouth ulcers, according to one study.
May Ease Menopause Symptoms
The hormone estrogen naturally decreases in your body throughout menopause. This can result in a variety of undesirable side effects. Hot flashes, heavy perspiration, vaginal dryness, and irritability are some of the symptoms. Menopause symptoms were traditionally treated with common sage.
Compounds in sage are thought to have estrogen-like qualities, allowing them to attach to specific brain receptors to boost memory and alleviate hot flashes and excessive sweating. Over the course of eight weeks, daily administration of a sage supplement greatly reduced the quantity and severity of hot flashes in one research.
May Reduce Blood Sugar Levels
The leaves of common sage have traditionally been used as a diabetes treatment. It has been shown in human and animal studies to help reduce blood sugar levels.
Sage extract was found to lower blood glucose levels in rats with type 1 diabetes in one research by activating a particular receptor. When this receptor is turned on, it can aid in the removal of excess free fatty acids from the bloodstream, which enhances insulin sensitivity.
Another study in mice with type 2 diabetes discovered that sage tea works similarly to metformin, a medicine used to control blood sugar in people with diabetes.
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Sage leaf extract has been proven to reduce blood sugar and enhance insulin sensitivity in people, similar to the anti-diabetes medicine rosiglitazone.
May Support Memory and Brain Health
Sage can benefit your brain and memory in a variety of ways.
For starters, it’s high in antioxidants, which have been shown to help your brain’s defensive system function more effectively.
It also appears to prevent the breakdown of acetylcholine (ACH), a chemical messenger involved in memory. In Alzheimer’s illness, ACH levels appear to decrease.
For four months, 39 people with mild to moderate Alzheimer’s disease were given either 60 drops (2 ml) of sage extract supplement or a placebo. Memory, problem-solving, reasoning, and other cognitive abilities were all improved in those who took the sage extract.
Sage has been demonstrated to boost memory in healthy persons at low doses.
May Lower ‘Bad’ LDL Cholesterol
In the United States, more than one person dies from heart disease every minute. One in every three Americans has high “bad” LDL cholesterol, which is a major risk factor for heart disease.
Sage may aid in the reduction of “bad” LDL cholesterol, which can build up in arteries and cause damage.
In one trial, drinking sage tea twice a day for two weeks reduced “bad” LDL cholesterol and total blood cholesterol while increasing “good” HDL cholesterol.
Several other human trials have shown that sage extract has a similar effect.
May Protect Against Certain Cancers
Cancer is a disease in which cells develop improperly and cause death. Surprisingly, animal and test-tube research show that sage can help fight cancers of the mouth, colon, liver, cervix, breast, skin, and kidney.
In these investigations, sage extracts not only inhibit cancer cell growth but also promote cell death. While this research is encouraging, more human trials are needed to see if sage can help people fight cancer.
May alleviate diarrhea
For diarrhea, fresh sage is a traditional treatment. It contains chemicals that may relieve diarrhea by relaxing your intestines, according to test-tube and animal research.
May support bone health
Vitamin K, which is abundant in sage, is important for bone health. This vitamin insufficiency has been linked to bone weakening and fractures.
May combat skin aging
Several test-tube studies suggest that sage chemicals may help combat wrinkles and other indications of aging.
Cancer of the lungs
People who use sage as a spice on a regular basis appear to have a 54 percent lower risk of lung cancer than those who don’t.
The use of a spray containing 15% common sage extract (Valverde Salvia Rachenspray) appears to help persons with sore throats feel better. Sprays containing higher (30%) and lower (5%) concentrations of common sage extract, on the other hand, do not appear to relieve throat pain. Other preliminary research reveals that spraying the throat for up to 5 days with a specific product comprising common sage and echinacea reduces sore throat symptoms in a similar way to a regularly used medication spray.
Early research reveals that consuming common sage (Salvia officinalis) with ibuprofen or diclofenac is less beneficial than using the medication benzydamine hydrochloride for relieving pain after surgery. In addition, when compared to benzydamine hydrochloride, utilizing common sage appears to increase the risk of infections after surgery.
After UV exposure, applying 2% common sage (Salvia officinalis) extract to the skin appears to minimize the appearance of skin redness.
According to preliminary studies, spraying the throat with a special product including common sage and echinacea for up to 5 days reduces tonsillitis symptoms in a similar way as a regularly used medicine. These are some health benefits of sage herbs.
Easy to Add to Your Diet
Sage is available in a variety of forms and can be used in a variety of ways. Fresh sage leaves have a strong aromatic flavor and should only be used in small amounts in meals.
Here are some ideas for incorporating fresh sage into your diet:
- Toss into soups as a garnish.
- Toss into a roast’s stuffing dishes.
- To make sage butter, combine chopped leaves with butter.
- Toss the chopped leaves into the tomato sauce.
- Serve it in an omelet.
- Cooks favor dried sage, which comes powdered, rubbed, or in whole leaves.
Here are some ideas for using dried sage:
- As a meat rub.
- To season roasted veggies.
- Combined For a more earthy taste, serve with mashed potatoes or squash. These are the health benefits of sage herbs.