Herbs: Nutrient packed flavor

To me, the major must in having a culinary garden, is having fresh herbs to cook with.  Most people are familiar with the basic uses of parsley. basil, chive and with the popular trend of eastern and south of the border cuisine, cilantro.  But, there are myriads of other herbs, easily grown in a window box or kitchen window that not only add adventure and flavor to our food, but pack a wallop in nutritional value to our diets.

Many ordinary herbs have tremendous vitamin, mineral and electrolyte composition.  Following are four basic herbs, their nutritional properties and nutrient value.  (Information gleaned from: http://www.nutrition-and-you.com/healthy-herbs.html)

BASIL (Ocimum basilicum)

Nutritive value per 100 g. (3.5 oz)

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Vitamins
Folates	68 µg	17%
Niacin	0.902 mg	6%
Pantothenic acid	0.209 mg	4%
Pyridoxine	0.155 mg	12%
Riboflavin	0.076 mg	6%
Thiamin	0.034 mg	2.5%
Vitamin A	5275 IU	175%
Vitamin C	18 mg	30%
Vitamin E	0.80 mg	5%
Vitamin K	414.8 µg	345%
Electrolytes
Sodium	4 mg	0%
Potassium	295 mg	6%
Minerals
Calcium	177 mg	18%
Copper	385 mg	43%
Iron	3.17 mg	40%
Magnesium	64 mg	16%
Manganese	1.15 mg	57%
Zinc	0.81 mg	7%

•   Basil leaves contain health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene, and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties.

•   An important essential oil, eugenol has been found to have anti-inflammatory function by acting against the enzyme cycloxygenase (COX), which mediates inflammatory cascade in the body. This enzyme-inhibiting effect of the eugenol in basil makes it an important remedy for symptomatic relief in individuals with inflammatory health problems like rheumatoid arthritis, osteoarthritis, and inflammatory bowel conditions.

•   Oil of basil herb has also been found to have anti-infective functions by inhibiting many pathogenic bacteria like Staphylococcus, Enterococci, Shigella and Pseudomonas.

•   Vitamin K in basil is essential for many coagulant factors in the blood and plays a vital role in the bone strengthening function by helping mineralization process in the bones.

•   Basil herb contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

•   Basil leaves are an excellent source of iron, contains 3.17 mg/100 g of fresh leaves (about 26% of RDA). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

•      

Rosemary herb (Rosmarinus officinalis)

•       Nutritive value per 100 g.

•       (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	131 Kcal	6.5%
Carbohydrates	20.70 g	16%
Protein	3.31 g	6%
Total Fat	5.86 g	20%
Cholesterol	0 mg	0%
Dietary Fiber	14.10 g	37%
Vitamins
Folates	109 µg	27%
Niacin	0.912 mg	6%
Pantothenic acid	0.804 mg	16%
Pyridoxine	0.336 mg	26%
Riboflavin	0.152 mg	12%
Thiamin	0.036 mg	3%
Vitamin A	2924 IU	97%
Vitamin C	21.8 mg	36%
Electrolytes
Sodium	26 mg	2%
Potassium	668 mg	14%
Minerals
Calcium	317 mg	32%
Copper	0.301 mg	33%
Iron	6.65 mg	83%
Magnesium	91 mg	23%
Manganese	0.960 mg	42%
Zinc	0.93 mg	8.5%

 Note the mineral and Vitamin A values!

Thyme herb (Thymus vulgaris)

Nutritive value per 100 g. ORAC value 27426,

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	101 Kcal	5%
Carbohydrates	24.45 g	18%
Protein	5.56 g	10%
Total Fat	1.68 g	8.4%
Cholesterol	0 mg	0%
Dietary Fiber	14.0 g	37%
Vitamins
Folates	45 µg	11%
Niacin	1.824 mg	11%
Pantothenic acid	0.409 mg	8%
Pyridoxine	0.348 mg	27%
Riboflavin	0.471 mg	36%
Thiamin	0.48 mg	4%
Vitamin-A	4751 IU	158%
Vitamin-C	160.1 mg	266%
Electrolytes
Sodium	9 mg	0.5%
Potassium	609 mg	13%
Minerals
Calcium	405 mg	40.5%
Iron	17.45 mg	218%
Magnesium	160 mg	40%
Manganese	1.719 mg	75%
Manganese	106 mg	15%
Zinc	1.81 mg	16.5%

•   Thyme contains many active principles that are found to have disease preventing and health promoting properties.

•   Thyme herb contains thymol, one of the important essential oils. Thymol has been found scientifically to have antiseptic, and anti-fungal characteristics. The other volatile oils in thyme include carvacolo, borneol, and geraniol.

•   Thyme contains many flavonoid phenolic antioxidants like zea-xanthin, lutein, pigenin, naringenin, luteolin, and thymonin. Fresh thyme herb has one of the highest antioxidant levels among herbs, a total ORAC (Oxygen Radical Absorbance Capacity) value of 27,426-µmol TE/100 g.

•   Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

•   The herb is also a rich source of many important vitamins such as B-complex vitamins, beta carotene, vitamin-A, vitamin-K, vitamin-E, vitamin-C, and folic acid.

•   Thyme provides 0.35 mg of vitamin B-6 or pyridoxine; furnishing about 27% of daily recommended intake. Pyridoxine keeps up GABA (beneficial neurotransmitter in the brain) levels in the brain, which has a role as stress buster.

•   Vitamin-C (266% RDA!) helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

•   Vitamin-A (158% RDA) is a fat-soluble vitamin and antioxidant that is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids like vitamin A and beta-carotene helps protect from lung and oral cavity cancers.

•  

Sweet marjoram herb 

(Origanum majorana), dried leaves,

•       Nutritive value per 100 g.

•       (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	271 Kcal	13.5%
Carbohydrates	60.56 g	46.5%
Protein	12.66 g	22%
Total Fat	7.04 g	23%
Cholesterol	0 mg	0%
Dietary Fiber	40.3 g	106%
Vitamins
Folates	274 µg	68.5%
Niacin	0.902 mg	25.75%
Pantothenic acid	0.209 mg	4%
Pyridoxine	1.190 mg	91.5%
Riboflavin	0.316 mg	24%
Thiamin	0.289 mg	24%
Vitamin A	8068 IU	269%
Vitamin C	51.4 mg	86%
Vitamin E	1.69 mg	11%
Vitamin K	621.7 µg	518%
Electrolytes
Sodium	77 mg	5%
Potassium	1522 mg	32%
Minerals
Calcium	1990 mg	200%
Copper	1.133 mg	126%
Iron	82.71 mg	1034%
Magnesium	346 mg	86.5%
Manganese	5.433 mg	236%
Zinc	3.60 mg	33%

 Note the impressive mineral (and vitamin) content of Marjoram in the above chart.

•   The herb contains many notable phyto-nutrients, minerals, and vitamins that are essential for optimum health and wellness.

•   The herb parts contain certain chemical constituents like eugenol sabinene, α -terpinene, cymene, terpinolene, linalool, cis-sabinene hydrate, linalyl acetate, terpinen-4-ol and terpineol. These compounds have been known to have anti-inflammatory and anti-bacterial properties.

•   Fresh herb has high levels of vitamin C (ascorbic acid); provide 51.4 µg or 86% of RDA per 100 g. Vitamin-C is one of the powerful natural anti-oxidant help remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing, and anti-viral effects.

•   Marjoram herb contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. 100 g of dry marjoram leaves carry 8068 IU or 269% of DRI levels of vitamin-A. Carotenes, xanthins, and lutein are powerful flavonoid anti-oxidants. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, and various disease processes.

•   Vitamin-A is known to have antioxidant properties and is essential for healthy eye-sight. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A and carotenes are known to help protect from lung and oral cavity cancers.

•   Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It has proven beneficial action against age-related macular disease (ARMD), especially in the elderly.

•   Sweet marjoram is one of the richest herbal sources for vitamin K. 100 g of dry leaves provide about 518% of recommended daily intake. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer's disease by limiting neuronal damage in the brain.

•   Marjoram herb carry good amount of minerals like iron, calcium, potassium, manganese, copper, zinc and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Furthermore, its leaves are an excellent source of iron, contains 82.71 mg/100 g (about 1034% of RDA). Iron is an important co-factor for cytochrome oxidase enzyme in the cellular metabolism. In addition, being a component of hemoglobin inside the red blood cells, it determines the oxygen-carrying capacity of the blood.


Every plant, herb or otherwise, is a little different tasting than the one before.  What is exciting about using fresh herbs is sensing the amount to use and adjusting to it's subtle variations depending on what was at market this week.  Fresh herbs are generally one-third less concentrated in flavor than dry herbs.  There is a lot of leeway playing with amounts of fresh for the most part.  It's a lot harder to overdo seasoning with fresh herbs than it is with the dry variety.  When I go to market and have chosen what interests me, I immediately high-tail it to the herb fridge and check out what is there and how they're looking and start formulating a plan. Sometimes, I put back an eggplant if the basil doesn't look too good and choose something I know will go with the vibrant thyme or tarragon I see.  Herb availability often dictates what I prepare for a meal.

If you aren't experienced in using a lot of different fresh herbs, it's trial and error.  Generally, there are Mideastern flavor profiles, Mediterranean, Southwestern, Provencal flavor profiles, etc.  Whereas these are good to know, I like to play outside the box and that is trial and error.  Rarely will the use of fresh herbs create a disaster.  Although, as a young cook trying to impress my parents with an Italian dinner, I did use way too much basil in the homemade tomato sauce.  I didn't know about the oils in fresh basil that would turn bitter upon cooking.  In a panic, I called my Italian neighbor to ask her how to remedy my faux paux and she said carrots:  something sweet to counter the bitter.  So, don't overuse (cooking) fresh basil, just sayin....

Please look at:  http://www.nutrition-and-you.com/healthy-herbs.html for a comprehensive nutritional analysis of most ordinary kitchen herbs.