Sage: The Herb With Bountiful Health Benefits

 Sage, commonly known as garden sage and scientifically referred to as Salvia officinalis, is a popular herb with many culinary uses. It belongs to the mint family, which includes herbs such as oregano, rosemary, basil, and thyme.

Sage has a strong aroma and a distinctive earthy flavor. Its potent scent and taste make it an excellent choice for seasoning and garnishing dishes that require a zesty kick. Despite being used in small amounts, sage contains various essential minerals and nutrients that offer several health benefits.

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1. Packed with several nutrients 

Sage is packed with an abundance of vital nutrients, such as vitamins A, E, B1, B6, C, and K, along with a variety of minerals like calcium, magnesium, iron, copper, phosphorus, potassium, sodium, zinc, niacin, thiamine, and folate. Moreover, it boasts a plethora of antioxidants, flavonoids, and active compounds such as cineole, borneol, and thujone, that are essential for making sage oil—a potent remedy for various ailments, particularly neural issues. This aromatic herb also contains caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid, and rutin, all of which contribute to its numerous health benefits.

2. Great for your oral health

In 2015, researchers confirmed the effectiveness of sage-based mouthwash in eliminating Streptococcus mutans bacteria, which are notorious for their role in tooth cavities. Similarly, a 2021 study looked into the use of sage-based mouthwash in late-stage cancer patients and found a significant reduction in dental plaque among those who used sage. Interestingly, the group that used regular saline mouthwash also saw a decrease in plaque. Furthermore, a test-tube research found that sage extract successfully removed oral germs while inhibiting the growth of Candida albicans, a fungus associated with cavities.

3. Improves memory and brain health

Sage has long been regarded as a time-tested remedy for improving brain function. Its high antioxidant content has been related to improved memory, attention, concentration, calmness, and alertness. Several studies have shown the beneficial effects of regular sage consumption on memory, thinking, problem-solving, and overall cognitive ability. It is therefore considered a powerful cognitive enhancer with significant benefits when treating diseases such as Alzheimer's disease and other psychoses.

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4. Lowers ‘bad’ LDL cholesterol

Elevated levels of "bad" LDL cholesterol raise the risk of heart disease, which affects more than 40% of people worldwide. High blood cholesterol increases the risk of heart disease, the leading cause of death, and stroke, the fifth leading cause of death. Sage has been shown to be effective in lowering "bad" LDL cholesterol levels, which build up in artery walls and could cause cardiovascular disease in the future. Research has also found that drinking sage tea twice a day reduced "bad" LDL cholesterol and total blood cholesterol levels while increasing "good" HDL cholesterol levels in just two weeks. Several other human studies confirmed similar findings, highlighting the potential benefits of sage extract.

5. Manages diabetes

Common sage leaves have been traditionally used as a remedy for managing diabetes. Evidence from human and animal research shows that sage's active components are particularly beneficial in diabetes treatment since they reduce sugar release into the system while also increasing insulin levels. Furthermore, it effectively converts carbohydrates into energy while alleviating symptoms like frequent urination and thirst. Studies have shown that drinking sage leaf infusion regularly reduces blood sugar levels.

6. It’s great for sore throats

The European Scientific Cooperative on Phytotherapy (ESCOP) suggests sage leaf as a remedy for reducing inflammation and treating infections in the mouth and throat. Sage has other oral health benefits, such as helping control gingivitis, sore throats, and gastritis. In clinical trials, sage throat spray was found to greatly reduce the discomfort of acute sore throats.

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How to add sage to your diet

Sage can be found in a variety of forms and is versatile in the kitchen. Fresh sage leaves have a strong, fragrant flavor and are most effective when used in moderation in culinary preparations. Here are a few ways to include fresh sage in your culinary routine:

• Use it as a garnish for soups.
• Mix chopped sage leaves into the stuffing for roast dishes.
• Enhance the flavor of tomato sauce by adding chopped sage leaves during cooking.
• Boost the taste of roast dishes by mixing finely chopped sage leaves into the stuffing mixture.
• Experiment with sage in breakfast dishes by adding chopped leaves to omelets or scrambled eggs.
• Combine finely chopped sage leaves with softened butter to create savory sage butter. Spread it on bread, melt it over vegetables, or use it to baste meats for an infusion of rich, herby flavor.