Why Is Rosemary Popular?
Rosemary (Rosmarinus officinalis) is a herb commonly used in Western cuisine for most savory dishes. The plant is native to the region of South America and the Mediterranean region as well. It belongs primarily to the Lamiaceae family of plants and other members like mint, oregano, lemon balm, and basil. Rosemary is researched to have significant antimicrobial, anti-inflammatory, and antioxidant properties. It is an essential part of aroma therapy in relieving stress and anxiety. It can also have possible anti-tumorigenic, antinociceptive neuroprotective properties that need further clinical research. Some important clinical effects of rosemary have been investigated by researchers that can enhance mood, learning, memory, pain, anxiety, and even improve sleep functions, but more research would be required currently as all nutritionists or practitioners may not agree with the full-fledged benefits of rosemary owing to less evidence. Rosemary is a pivotal ingredient in most pasta sauces, pizza recipes, and vinaigrette preparation.
What Is the Nutritional Content and Traditional Use of Rosemary?
Typical one-tablespoon consumption or serving of rosemary cannot yield any micronutrients in abundance as such. However, one can still get trace or smaller amounts of the essential vitamins A, C, B6, and folate. Rosemary also has several minerals like calcium, iron, magnesium, and manganese, which would be good for systemic health. Rosemary traditionally was indicated for treating several medical conditions as part of traditional alternative medicine in the form of oil application or diet inclusion for medical conditions enlisted below :
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Hair loss.
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Arthritis (joint inflammation).
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Cough.
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Eczema (skin rash).
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Gas.
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Gout (painful form of arthritis).
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Headache.
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High blood pressure.
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Mental fatigue.
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Fibromyalgia (pain, tenderness, and fatigue throughout the body).
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Renal issues.
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Increasing menstrual flow.
There is, however, a need for increased research to support the benefits that can be availed by rosemary consumption in the diet. Also, researchers have not established enough evidence yet to prove these diverse indications of rosemary in treating issues like kidney or fibromyalgia. Hence the evidence is rather inconclusive for systemic condition treatments.
What Are the Possible Health Benefits of Rosemary?
These are the main benefits that are enlisted and have been researched as per nutrition facts :
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Limiting Hair Loss by Rosemary Oil Application: Limited but effective research suggests that the application of rosemary oil for the scalp is effective, just like the drug minoxidil, which can increase hair cell count. This would be useful or work in patients with typical male-pattern baldness due to aging or genetics.
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Treating Arthritis: As per the University of Pennsylvania research studies, those oils containing rosemary can be used for effective topical application onto the affected muscle and joints to relieve joint pain and discomfort associated with arthritis disease. Rosemary oil can also potentially improve circulation benefits on application.
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Relieving Pain: Some research studies have shown the potential ability of supplements or products that contain rosemary, hops, and oleanolic acid to relieve or considerably reduce pain in arthritis patients or in pain relief generally.
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Diabetic Nephropathies: Some research also indicates that rosemary as a supplement in products having the combination of rosemary, centaury, and lovage would have decreased protein secretions in urine as in diabetic nephropathies. This would be useful to reduce the renal marker or kidney marker in diabetes patients suffering from kidney diseases, because of which an increase in protein would lead to excretion in urine. It would be necessary to consult with a registered dietician, nutritionist, or nephrologist before using rosemary for medical purposes.
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Relieves Stress and Anxiety: Rosemary oils are considered essential oils that, after inhalation, can have potential benefits on the stress hormones in the reduction of cortisol in the body. As mentioned earlier, it is an essential oil in aromatherapy. There is also a popular myth that does not have research-based evidence on the effects of rosemary on mental health. Rosemary, as such, has not been shown to improve cognition, attention or mental energy, or functions in adults with low energy levels, as was considered earlier by people.
How Much Rosemary Can Be Consumed and Who Should Avoid It?
The maximum dosage that would be allowed for rosemary leaf is around 0.14 to 0.21 ounces usually. It is essential to note that when purchasing rosemary essential oil, it cannot be used for internal or medical purposes. It is usually only for inhalation or external application.
Rosemary is also contraindicated in pregnant women as it can induce abortion of the fetus potentially. The patient needs to consult with a registered dietician, nutritionist, or healthcare provider before they consume it in a supplement form regularly. Though rosemary allergies are uncommon, some individuals have shown allergic side effects, which may not be suitable for everyone. If a person observes nausea, vomiting or spasms, or lung issues after consumption of rosemary, then they need to immediately see an allergist or healthcare provider or physician to confirm the allergy and relieve the symptoms at the earliest.
How to Store and Use Rosemary?
The sprigs of rosemary would be consumed in either fresh or dried forms. The rosemary sprigs can be tasty for garnishing almost every savory dish, especially meat dishes, spicy or cooked vegetables, and baked goods. Rosemary has a flavor very similar to pine and has a characteristic pungent, lemony, or bitter taste. Fresh rosemary is available globally in most markets and can be easily stored after the purchase in a refrigerator. The ideal way to store rosemary would be in an airtight container in cool dark places. If rosemary is stored properly, it would ideally have a shelf life of three to four years.
To always prepare rosemary, first, one needs to rinse the leaves under cold water. After removing dirt or dust particles from the leaves, one can cut off the stem of the rosemary. In the culinary world, cooks often remove the small rosemary leaves as well because the plant's stem is woody in consistency and slightly difficult to chew. Some cooks also prefer thyme or tarragon over rosemary as healthier alternatives. Rosemary tea is also a refreshing drink in many countries. Also, the rosemary sprigs can be used in any savory dish or vegetable delicacies or with tomato dishes. They are popular in Italian cuisine, particularly for pizza preparation in combination with other herbs and spices.
Conclusion:
To conclude, rosemary can potentially help relieve stress, anxiety, and arthritis pains. The essential oil topical use and its sprigs also make for a refreshing and savory use. But more evidence is needed to establish the health benefits obtained from this popular herb. Also, pregnant individuals should avoid rosemary consumption, and for individuals with sensitization or food allergies, it would be ideal to consult a dietician or nutritionist before consuming rosemary supplements as it does not yield significant micronutrients.
