Along with spices, aromatic herbs represent that little extra, ultra simple and healthy, which can change everything in a dish. Hence the usefulness of creating a small natural reserve, whether by growing the herbs yourself, in a pot or even in a frozen version.
Why always have aromatic herbs at home?
Aromatic herbs are never superfluous! First of all, they constitute a formidable lever for improving the quality of one’s diet according to Pauline Pied, dietitian nutritionist. They allow in a few pinches:
- To bring new flavors and fight against food monotony;
- To diversify meals and encourage more home cooking;
- Reduce salt, fatty sauces and excess industrial seasonings;
- To follow a Mediterranean-style diet, recognized for its health benefits;
- To increase the intake of polyphenols, vitamins and antioxidant compounds.
For the expert, the main interest of herbs remains above all culinary and overall nutritional:
“They allow you to season dishes, discover new flavors and better vary your diet, rather than just looking for a specific health benefit.”
The 6 aromatic herbs to favor and their benefits
Dill
Very popular with fish, in sauces or soups, dill has anti-inflammatory and antioxidant properties.
It also contains vitamin C and could help regulate blood sugar, reduce certain menstrual pain and improve the lipid profile.
Pauline Pied recommends it in particular to encourage the consumption of fish and avoid sauces that are too rich.
Parsley
An essential Mediterranean herb, parsley is particularly rich in vitamin C and antioxidants.
Research suggests it could
- Support cellular defenses;
- Contribute to the prevention of cardiovascular diseases;
- Limit cognitive decline;
- Have a slight soothing effect;
Versatile, it goes well with pasta, meats or sauces.
Basil
Known for its fresh, fragrant flavor, basil is an important source of antioxidants and anti-inflammatory compounds.
He could:
- Fight against oxidative stress;
- Support cardiovascular health;
- Help protect against certain infections.
It is easily consumed in salads, soups, sandwiches or in vegetable drinks and smoothies.
Sage
Sage contains quercetin, a powerful antioxidant.
It would be associated with:
- Improved cognitive functions;
- A reduction in menopausal symptoms;
- A potential protective effect against certain cancers.
However, its strong taste sometimes makes it more difficult to integrate into eating habits.
Rosemary
Rosemary is known for its anti-inflammatory and immunostimulating properties.
It could help:
- Support the immune system;
- Relieve certain intestinal inflammations;
- Contribute to joint comfort, particularly in osteoarthritis.
Very aromatic, it goes particularly well with red meats and roasted vegetables.
Oregano
Typical of Italian cuisine, oregano has an intense odor and antibacterial flavonoid compounds. He could:
- Support digestion;
- Contribute to the regulation of metabolism;
- Participate in weight management.
It is especially ideal in tomato sauces, pizzas or Mediterranean dishes.
“An asset, but nothing magical“, according to Pauline Pied
If aromatic herbs have real nutritional benefits, the dietitian nevertheless reminds that it is essential to remain measured in health promises.
“We are talking about dietary doses. In terms of effects we can only say that they have been demonstrated today, in large quantities”. Especially since certain plants, such as sage, may require vigilance regarding the quantities consumed.
In itself, the herbs are “great for diversifying the diet and fitting into a Mediterranean model“. On the other hand, consuming them solely for their supposed benefits does not really make sense. “These are not miracle cures!”