Overview
Rosemary, a fragrant herb native to the Mediterranean, is used in cooking and making perfumes and for its potential health benefits. It belongs to the mint family Lamiaceae, along with other herbs like oregano, thyme, basil, and lavender.
In addition to improving the flavour of dishes like rosemary chicken and lamb, this herb is a rich source of iron, calcium, and vitamin B-6.
Rosemary can be used in its whole dried form or as a dried powdered extract, while dried or fresh leaves are used to make teas and liquid extracts.
Known for its medicinal properties since ancient times, rosemary can be used to relieve muscle pain, strengthen the immune, enhance memory and circulatory systems, and stimulate hair growth.
Rosemary
Rosemary, also known as Rujamari in Ayurveda, is a fragrant plant with medicinal properties. It is well-known for its essential oil, which is mostly used in the production of soaps and perfumes. Additionally, it has both decorative and culinary uses.
The essential oil derived from Rosemary is great for the skin, as it helps prevent wrinkles and signs of ageing due to its antioxidant properties. It also aids in hair regrowth for men by improving blood circulation in the scalp. If you have joint pain, you can use Rosemary oil for massaging, as it has anti-inflammatory properties.
Rosemary is also beneficial for memory enhancement, as it improves signal transmission in the brain. Drinking Rosemary tea and massaging your forehead with Rosemary oil can help relax the brain and alleviate headaches. Inhaling rosemary essential oil can also help manage stress and depression.
Rosemary nutrition
Rosemary contains a variety of phytochemicals that are beneficial for health. Although not essential, like vitamins and minerals, phytochemicals play a role in overall well-being.
The phytochemicals found in rosemary can contribute to better eye health, support liver function, and reduce the likelihood of asthma.
Additionally, rosemary is a rich source of nutrients such as:
- Pantothenic Acid
- Niacin
- Thiamin
- Folate
- Riboflavin
| Components | Per cent/100 gm |
| Pyridoxine | 26% |
| Pantothenic acid | 16% |
| Folates | 27% |
| Vitamin A | 97% |
| Thiamin | 3% |
| Vitamin C | 36% |
| Niacin | 6 % |
| Calcium | 32% |
| Potassium | 14% |
| Copper | 33% |
| Riboflavin | 12% |
| Manganese | 42% |
| Magnesium | 23% |
| Sodium | 2% |
| Iron | 83% |
Properties of Rosemary
- It could have antidiabetic effects.
- It may have neuroprotective benefits.
- It could have anti-inflammatory effects.
- It might display antioxidant properties.
- It might possess antimicrobial properties.
- It might show anti-obesity effects.
- It may have anticancer properties.
- It could exhibit antidepressant effects.
Benefits of Rosemary
Rosemary is rich in Manganese, an essential nutrient for supporting metabolic functions. Manganese is also important for promoting blood clot formation, which aids in faster healing of injuries. Rosemary offers various other health benefits as well.
Opioid Withdrawal
Rosemary possesses potential benefits in alleviating the symptoms associated with opioid withdrawal. Its anti-inflammatory and psychostimulant properties suggest that rosemary may assist in reducing muscle jerks, convulsions, and musculoskeletal discomfort commonly experienced during opioid withdrawal.
However, it is important to note that these effects have not been conclusively proven. Therefore, it is imperative to consult with your healthcare professional before considering the use of rosemary for this specific purpose.
Enhance Memory
Rosemary has the potential to enhance memory by increasing the levels of specific compounds in the brain that support memory and cognitive functions. The antioxidants found in rosemary tea can also protect neuronal cells from damage caused by free radicals, potentially aiding in the prevention of further memory loss.
Tips for using Rosemary to enhance memory:
- Take 3-5 gm of dried or fresh Rosemary leaves.
- Add 1-2 cups of water and boil for 5-10 minutes to make Rosemary tea.
- Strain the leaves and consume them twice a day or as advised by a healthcare provider.
- Regular consumption may help improve memory.
- Stevia can be added as a natural sweetener if desired.
Combat Halitosis
Rosemary essential oil possesses antimicrobial properties that effectively combat halitosis. To create a mouthwash. Mix a few drops of rosemary oil with water and swish it around in your mouth. Eliminating bacteria not only fights bad breath but also prevents the buildup of plaque, cavities, and gingivitis.
Heal Your Skin
Rosemary oil's antimicrobial qualities also make it effective in treating skin conditions like acne, dermatitis, and eczema. Moisturising and nourishing the skin while eliminating bacteria serves as a beneficial addition to any moisturiser.
Enhance your daily skincare routine by adding a few drops of rosemary oil to your facial moisturiser. Experience the transformation of your complexion into a vibrant and healthy glow.1. To target specific skin concerns, mix five drops of rosemary oil with one teaspoon of carrier oil and gently apply it to the affected area. Rest assured that this powerful oil will not exacerbate oiliness but rather help eliminate any excess oil from your skin's surface.
Prevents Age-Related Cognitive Decline
Rosemary has the potential to aid in the prevention of age-related cognitive decline due to its antioxidant properties. By safeguarding neuronal cells in the brain from free radical-induced damage and boosting the levels of specific neurotransmitters associated with cognitive enhancement, Rosemary can play a major role in maintaining and enhancing cognitive function.
Guidelines for consuming Rosemary to prevent age-related cognitive decline:
a. Consume 1 Rosemary capsule or follow the dosage recommended by a healthcare provider.
b. Ingest the capsule with water after consuming a light meal twice daily.
c. Maintain a consistent intake schedule to effectively prevent age-related cognitive decline.
Combat Gastrointestinal Distress
Rosemary oil has the ability to alleviate various gastrointestinal issues, such as indigestion, gas, stomach cramps, bloating, and constipation. It also aids in stimulating appetite and regulating bile, which is essential for digestion. To address stomach ailments:
- Mix 1 teaspoon of a carrier oil like almond or coconut oil with 5 drops of rosemary oil.
- Gently massage the blend onto your abdomen.
- Regular application of rosemary oil in this manner helps detoxify the liver and promotes the health of the gallbladder.
Relieve Stress and Anxiety
Studies indicate that simply inhaling the scent of rosemary essential oil can reduce levels of the stress hormone cortisol in the bloodstream. Elevated cortisol levels are typically a result of stress, anxiety, or any situation that triggers the body's "fight-or-flight" response.
Prolonged stress can lead to weight gain, oxidative stress, high blood pressure, and heart disease. You can effectively combat stress by using an essential oil diffuser or by inhaling the aroma directly from an open bottle. For an anti-stress aromatherapy spray.
- Combine 5-6 tablespoons of water and 2 tablespoons of vodka in a small spray bottle
- Add 10 drops of rosemary oil.
- Use this spray on your pillow at night to promote relaxation, or spray it into the air indoors whenever you need to alleviate stress.
Aids in Relieving Headache
Rosemary can be beneficial in alleviating headaches, including migraines, by reducing the dilation of blood vessels, which is a common cause of headaches. Consuming Rosemary infusion can help relax the brain and provide relief from headaches.
Tips to use Rosemary to relieve headaches:
- Place fresh Rosemary leaves in a cup.
- Pour hot water over the leaves.
- Close the cup with a lid and let it steep for 10-15 minutes.
- Enjoy the hot Rosemary infusion to alleviate headaches.
Prevent Diabetic Kidney Disease
Rosemary has the potential to help prevent diabetic kidney disease, a common condition among individuals with diabetes. The antioxidant and anti-inflammatory properties of rosemary, attributed to its components, may play a role in protecting kidney cells from any damage caused by free radicals, thereby reducing inflammation and kidney damage.
However, due to the limited studies and evidence on this matter, it is important to consult a healthcare professional before incorporating any herb into your diet.
Manage Low Blood Pressure
Rosemary's potential anti-hypotensive properties could potentially assist in the treatment of low blood pressure. Despite the existing research highlighting the advantages of rosemary in various health conditions, the available information remains inadequate.
Moreover, individual responses to these herbal remedies may vary. Thus, seeking medical advice from a doctor before utilising rosemary for any medical condition is vital.
Rosemary possesses anti-inflammatory properties that may aid in managing Arthritis symptoms. Utilise Rosemary oil for massage or incorporate it into hot compresses or baths. By inhibiting the mediators responsible for inflammation, Rosemary helps alleviate symptoms associated with Arthritis.
Tip for utilising Rosemary to alleviate Arthritis symptoms:
- Take a few drops of Rosemary oil (or adjust as needed).
- Mix in 1 drop of Olive oil or mustard oil.
- Massage the affected painful areas with this blend before bedtime for approximately 10-15 minutes to experience relief from Arthritis symptoms like inflammation.
Side effects of Rosemary
Rosemary is mostly considered safe when consumed in small amounts. Nevertheless, consuming excessively high doses of rosemary can lead to severe side effects, although this occurrence is uncommon.
Potential side effects may include:
- Vomiting
- Spasms
- Coma
- Pulmonary oedema (accumulation of fluid in the lungs)
It is important to note that consuming large quantities of rosemary during pregnancy may increase the risk of miscarriage. Therefore, it is not recommended for pregnant women to take any form of rosemary supplements.
How to prepare rosemary?
Rosemary is one of the common ingredients in Mediterranean cuisine, and it can be easily found in stores or grown at home. Whether fresh or dried, rosemary springs can be used to enhance the flavour of various dishes.
When preparing rosemary, start by washing the leaves to remove any impurities. Trim the stems and utilise the sprigs as a garnish for meat, vegetables, or baked goods.
For rosemary oil, combine olive oil and rosemary sprigs in a saucepan. Cook over low heat until the aroma of rosemary fills the air. After cooling and straining the oil, it can be stored in the refrigerator for several months. Rosemary could be included in your diet in various ways, such as:
- Add rosemary sprigs to chicken, beef, or pork dishes for an aromatic touch.
- Infuse water with fresh rosemary leaves to create a delightful cup of rosemary tea.
- Enhance the flavour of roasted vegetables by incorporating rosemary during the cooking process.
- Potatoes and rosemary make a widely loved combination.
- Elevate your pasta dishes by incorporating either fresh or dried rosemary.
- Blend rosemary into butter and spread it over bread for a flavorful twist.
- For a refreshing twist on a classic beverage, garnish your lemonade with rosemary sprigs.
