Sage is a herb belonging to the mint family and is primarily found in Mediterranean regions. It shares close relationships with other well-known herbs such as oregano, thyme, and rosemary.
Sage features gray-green leaves that are edible, and its flowers can be seen in a variety of colors, including blue, purple, white, and pink. With more than 900 species worldwide, sage is a versatile plant.
The leaves of sage can be dried and processed into several forms for various uses. They are commonly turned into supplements, medicinal powders, infusions, and decoctions. Additionally, sage can be enjoyed as a brewed tea. Sage oil and extracts are also utilized in cosmetics, household cleaning products, dietary supplements, and medicinal applications.
Sage has a distinctive tart aroma and a bitter flavor. This unique taste makes it a popular ingredient in cooking, often used as a seasoning or a substitute for salt. Despite its robust flavor, sage is low in calories while being rich in essential nutrients and vitamins.
In addition to its nutritional value, sage contains numerous anti-inflammatory and antioxidant compounds, enhancing its health benefits. A small serving of sage contributes to 10% of the daily requirement for vitamin K. It also provides trace amounts of zinc and vitamins C and E, which are important for overall health.
Sage is also packed with antioxidants, boasting over 160 different types of polyphenols. These antioxidants play a critical role in neutralizing free radicals, which can harm cells and contribute to chronic diseases and inflammation. One study found that consuming two cups of sage tea daily significantly boosted antioxidant levels in the body.
Further research suggests that sage positively impacts cognitive abilities and may offer protection against neurological disorders. Some studies indicate that sage can enhance memory functions, although more comprehensive research is necessary as most studies focus on specific species of sage, particularly Salvia.
Sage also exhibits antimicrobial properties, making it beneficial for oral health. Sage-based mouthwash has been shown to effectively eliminate Streptococcus mutans bacteria, which are responsible for tooth decay. Beyond dental health, sage may assist in treating throat infections, tooth abscesses, and mouth ulcers, although additional studies are required to confirm these potential benefits.
High levels of "bad" LDL cholesterol are linked to heart disease. Sage has been found to help lower these levels. In one study, participants consumed sage leaf tea twice daily for two weeks, resulting in decreased levels of bad cholesterol and total cholesterol, along with increased levels of good cholesterol. Other studies have supported these findings, reinforcing the heart-health benefits of sage.
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