Herbs have higher antioxidant activity than fruits, vegetables
and some spices
Researchers from the US Department of Agriculture have found that
herbs are an abundant source of antioxidants. The research, published
in the Journal of Agricultural and Food Chemistry, shows
that herbs have a higher antioxidant activity than fruits, vegetables
and some spices.
Herbs typically come from the leaves of plants. Spices come from
the bark, stem and seeds of plants. Both have been used for thousands
of years to add flavor to foods and treat illness.
“People should use more herbs for flavoring instead of salt
and artificial chemicals,” says Dr. Shiow Y. Wang, the study's
lead researcher and a biochemist with the USDA’s Beltsville
Agricultural Research Center in Beltsville.
Wang studied and compared the antioxidant activity of 39 commonly
used herbs grown in the same location and conditions. The study
included 27 culinary and 12 medicinal herbs.
The herbs with the highest antioxidant activity belonged to the
oregano family. In general, oregano had three to 20 times higher
antioxidant activity than the other herbs studied.
On a per gram fresh weight basis, oregano and other herbs ranked
even higher in antioxidant activity than fruits and vegetables.
Oregano has 42 times more antioxidant activity than apples, 30 times
more than potatoes, 12 times more than oranges and four times more
than blueberries, says Wang.
Other herbs found to be high in antioxidants include dill, garden
thyme, rosemary and peppermint. The most active component in some
of the herbs with the highest antioxidant activity, particularly
oregano, was rosmarinic acid, a strong antioxidant.
In general, fresh herbs and spices are healthier and contain higher
antioxidant levels compared to their processed counterparts, as
some of the antioxidant concentration is lost in processing. The
antioxidant activity of fresh garlic, for example, is 1.5 times
higher than dry garlic powder.
As a general rule, if a recipe calls for one teaspoon of
a dried herb, you can substitute one tablespoon of chopped
fresh herb in its place for the same taste.
Fresh herbs should stay good in your refrigerator for up to five
days if stored properly; cooking experts recommend wrapping them
in a damp paper towel and sealing them in an airtight bag.
References
Zheng, W., & Wang, S.Y. (2001). Antioxidant activity and phenolic
compounds in selected herbs. Journal
of Agricultural and Food Chemistry, 49, 5165-5170
Dragland, S., Senoo, H., Wake, K., Holte, K., & Blomhoff, R.
(2003). Several culinary and medicinal herbs are important sources
of dietary antioxidants. Journal
of Nutrition, 133, 1286-1290
|