Most of us know
What is
Oregano is a herb used mostly in the Mediterranean diet. It has a peppery and minty fragrance that transforms into an appetising and fresh taste while cooking.
Contrary to popular belief, oregano is not just one plant. It is a name used to refer to a wide variety of plants that have a certain fragrance and flavour. There are at least 61 species of oregano belonging to different families.
Broadly, they are categorised into four varieties: Mediterranean oregano, Mexican oregano, Italian oregano and Cretan oregano.
It is used as a garnish in its fresh form or added to the dry spice mix in its dehydrated form.
Fresh oregano has a more muted, fresh flavour. Whereas dried oregano has a more intense aroma.
Apart from flavouring and garnishing, oregano has been used as a natural food preservative for its antimicrobial properties.
Also Read: Pandan leaves: Health benefits of this fragrant herb
Oregano nutrition and calories
100 grams of dried oregano has the following nutrients:
| NUTRIENTS | MEASURE (%DV)* |
| Calorie | 265 |
| Carbohydrate | 25% |
| Dietary fibre | 154% |
| Protein | 18% |
| Vitamin B6 80% | Vitamin A 9% |
| Vitamin C 3% | Folate 59% |
| Vitamin E 81% | Vitamin K 518% |
| Pantothenic acid 18% | Riboflavin 41% |
| Thiamin 15% | Copper 70% |
| Niacin 29% | Iron 204% |
| Magnesium 68% | Potassium 27% |
| Selenium 8% | Phosphorus 21% |
| Calcium 123% | Zinc 24% |
Health benefits of oregano
Oregano is a herb that is replete with many bioactive properties. It is antioxidant, antimicrobial, anti-inflammatory and analgesic (pain numbing) in nature.
The herb is a part of many home remedies for stomach and respiratory problems. The oil of oregano is a powerful antifungal and is used in the treatment of Candida infection.
It is also rich in antioxidants such as thymol, carvacrol, limonene, terpinene, ocimene, and caryophyllene. These help in curing inflammation and infection.
Let's look at some of the health benefits of oregano.
- Is a natural food preservative: Oregano has strong antibacterial properties, which arrest the growth of harmful pathogens that can cause food poisoning. For this reason, the herb is used as a natural food preservative.
- Has cancer-fighting properties: The essential oil of Mexican oregano or Poliomintha longiflora has applications even in chemotherapy. The oil has powerful anticancer properties that can prevent DNA damage, oxidative stress and cancer spread.
- Can help manage diabetes: Oregano has bioactive ingredients that help in the management of diabetes. These compounds can improve insulin resistance, manage sugar levels and even repair damage to kidney and liver tissues due to diabetes.
- Antiviral: Oil of oregano has been found to stop viruses in their tracks, especially lentiviruses. Thanks to its bioactive ingredients carvacrol and thymol, oregano oil can even target viruses like Human Immunodeficiency Virus (HIV) and Simian Immunodeficiency Virus.
Other benefits of oregano
- Fights inflammation
- Protects nerve health
- Soothes pain
Improves mental health- Good for asthma
- Anti-allergic
- Soothes menstrual cramps
- Soothes headaches
- Prevents UTI
- Prevents stomach infection
Oregano tea
Oregano is a key ingredient in many home remedies, especially for gastric disorders. Since it has antiviral properties, oregano is also consumed to battle cough and cold.
The strong taste of oregano leaves can be off-putting for some. One way to enjoy the herb and to reap its health benefits is through Oregano Tea. Here's how you can make it.
- Boil a cup of water (250 ml).
- When it comes to a boil, add a few leaves of oregano. You can tear them up just before adding.
- Turn off the heat immediately and cover with a lid for 5 minutes.
- Strain and enjoy.
Oregano tea is perfect for those who have an upset stomach. It's also a good, caffeine-free substitute for coffee and tea during the cold winter months when viral infections are rampant.
References:
1. Leyva-López, N., Gutiérrez-Grijalva, E. P., Vazquez-Olivo, G., & Heredia, J. B. (2017). Essential Oils of Oregano: Biological Activity beyond Their Antimicrobial Properties. Molecules (Basel, Switzerland), 22(6), 989. https://doi.org/10.3390/molecules22060989
2. Oniga I, Pușcaș C, Silaghi-Dumitrescu R, Olah NK, Sevastre B, Marica R, Marcus I, Sevastre-Berghian AC, Benedec D, Pop CE, Hanganu D. Origanum vulgare ssp. vulgare: Chemical Composition and Biological Studies. Molecules. 2018 Aug 19;23(8):2077. doi: 10.3390/molecules23082077. PMID: 30126246; PMCID: PMC6222339.
3. Cid-Pérez TS, Ávila-Sosa R, Ochoa-Velasco CE, Rivera-Chavira BE, Nevárez-Moorillón GV. Antioxidant and Antimicrobial Activity of Mexican Oregano (Poliomintha longiflora) Essential Oil, Hydrosol and Extracts from Waste Solid Residues. Plants (Basel). 2019 Jan 17;8(1):22. doi: 10.3390/plants8010022. PMID: 30658413; PMCID: PMC6359612.
4. Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US); 2006–. Oregano. 2021 Jun 21. PMID: 30000904.
5. Veenstra, J. P., & Johnson, J. J. (2019). Oregano (Origanum vulgare) extract for food preservation and improvement in gastrointestinal health. International journal of nutrition, 3(4), 43–52. https://doi.org/10.14302/issn.2379-7835.ijn-19-2703
6. Mediouni S, Jablonski JA, Tsuda S, Barsamian A, Kessing C, Richard A, Biswas A, Toledo F, Andrade VM, Even Y, Stevenson M, Tellinghuisen T, Choe H, Cameron M, Bannister TD, Valente ST. Oregano Oil and Its Principal Component, Carvacrol, Inhibit HIV-1 Fusion into Target Cells. J Virol. 2020 Jul 16;94(15):e00147-20. doi: 10.1128/JVI.00147-20. PMID: 32461309; PMCID: PMC7375364.
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