Are you an amateur of Italian cuisine? You probably have oregano in your spice and herbs shelf to enhance your pizzas and pasta. But did you know that this grass hid many benefits? We talk about it with the nutritionist Julie Boët.
A bouquet of vitamins and properties
In reality, a single small bouquet of oregano contains vitamins and properties beneficial to your physical and mental health. Used for over 2,000 years, this plant contains vitamin C, vitamins E and A, which protect the immune system and preserve the health of the eyes.
The oregano also contains folic acid, an important vitamin B for cell growth, and constitutes an excellent source of vitamin K, essential to the maintenance of healthy blood and bones.
“Oregano contains various antioxidant compounds”explained Devon Peart, approved dietician, at the Cleveland clinic in a recent press release. “”It is used in traditional medicine to treat various conditions “.
A powerful antibacterial power
For the clinic, the oregano would therefore have a powerful antibacterial power. The oregano indeed contains several active compounds, the best known of which are carvacrol and thymol, two molecules of the Phenol family. “”These substances have shown, in many in vitro studies (that is to say in the laboratory, on bacterial cultures), a strong capacity to disturb the membrane of bacteria, making them more permeable and fragmentedIlisées. This mechanism weakens the bacteria and can lead to its destruction“Confirms Julie Boët. However, these effects are mainly demonstrated with oregano essential oil, which is very concentrated in carvacrol.
“”But yes, she showed an action against certain pathogenic bacteria such as Escherichia coli, Salmonella or Staphylococcus aureus. We therefore speak of a plant that can actually have an antimicrobial potential. “
On the other hand, it should be noted that these results mainly concern laboratory studies. “”The effect in the human body is more complex: the essential oil must go through digestion, be metabolized by the liver, and its direct action is not as intense as in test pieces “. That said, the oregano in food participates indirectly in the protection of the body, because it is also rich in antioxidants (flavonoids, phenolic acids) which support immunity and limit inflammatory processes.
A weapon against anxiety?
The idea that oregano can “repel anxiety” comes essentially from its effects on the nervous system. “Carvacrol, the main active of the oregano, would interact with certain neural receptors, in particular those linked to the GABA, a neurotransmitter which plays a key role in relaxation and the decrease in brain excitability” also knows Julie Boët
Indeed, animal studies have shown that a carvacrol supplementation could have effects similar to those of certain light anxiolytics, with a reduction in behavior related to stress and anxiety. “But it is important to specify that the evidence in humans are still limited and that the doses used in experiences are not comparable to those found in a simple pinch of oregano dried in a pizza.”
“What can be remembered is that oregano contains bioactive molecules that can support the nervous system, partly thanks to their anti-inflammatory and antioxidant properties.”
Indeed, chronic inflammation and oxidative stress are known today as aggravating factors of anxiety and mood disorders. “”Integrating oregano into your diet could, to a certain extent, contribute to an emotional balance, even if it is not a ‘miracle’ “solution.
How to consume oregano to benefit from its strengths?
Oregano can be consumed in different forms, with distinct effects and uses, which the expert explains to us.
- In dried or fresh formin dishes: this is the simplest and safest way. Adding oregano to tomato sauces, on roasted vegetables, in marinades or soups provides both taste and antioxidants. The heat of cooking can slightly decrease certain compounds, but there are still enough to benefit from its properties;
- In the form of an infusion : Oregano can be drinked in herbal tea, prepared with dried leaves. This brings soothing hydration, and the infusion makes it possible to release certain beneficial polyphenols;
- In the form of essential oil : It is the most concentrated form, so also the most powerful … and the most risky. Oregano essential oil is very rich in carvacrol and thymol, which gives it its marked antibacterial power, but it is also irritating to the skin and mucous membranes, and can be toxic in case of overdose. “It should never be used pure or consumed without medical or pharmaceutical advice” insists the expert. It is sometimes used diluted in a vegetable oil or in the form of standardized capsules, but always in a controlled frame.
- Food supplements : Some products offer oregano in the form of extract capsules. “They can have a punctual interest, but they must not replace a varied diet” continues
To make the most of the benefits of oregano, it is recommended to favor an organic and well -dried version (or fresh, if available). They avoid pesticide residues and keep a maximum of active compounds. “”Essential oils must absolutely be chosen of pharmaceutical quality (chemotypical and certified), but reserved for framed use “
Also pay attention to interactions: essential oils of oregano, in particular, can interfere with certain treatments (anticoagulants, for example) and are not suitable for pregnant, breastfeeding or children.