Oregano is a flavorful herb in the mint family that grows in the Mediterranean region. It’s a staple in the Mediterranean diet and known for its health benefits, including boosting the body’s defense against oxidative stress due to its rich antioxidant compounds. You can use oregano to add flavor to your savory dishes or take it as a supplement. The herb is packed with beneficial plant compounds like phenolic acids and flavonoids, which help protect cells by neutralizing harmful molecules called reactive oxygen species (ROS).
Although research on oregano’s antioxidant impact is limited, some studies indicate that oregano supplements might reduce oxidative stress, particularly following intense physical training. For instance, a study involving 24 male soldiers found that those who took powdered oregano showed increased antioxidant levels and reduced muscle damage and oxidative stress compared to those who took a placebo.
While the results are promising, more research is needed to understand how oregano affects the body’s antioxidant systems. Despite its nutrition-rich profile and potential health benefits, human studies on oregano, both as a dietary component and in supplement form, remain limited. However, animal studies suggest oregano could have anticancer, anti-inflammatory, and brain-supportive benefits due to its high antioxidant content, including the compounds carvacrol and thymol.
Oregano is a low-calorie herb that is rich in essential vitamins and minerals like vitamin K, manganese, and iron. Just a tablespoon of ground oregano is packed with nutrients. Vitamin K is crucial for blood clotting and bone health, whereas manganese supports the immune system, and iron is vital for transporting oxygen in the blood.
Beyond its common use as an herb, oregano can also be taken as a supplement, in forms like oil or extract. Animal studies suggest oregano oil might enhance gut and immune health by reducing harmful bacteria in the digestive system and supporting the gut barrier. Despite these potential benefits from oregano’s antioxidant and anti-inflammatory properties, proof of these effects in humans is lacking.
It’s important to note that there’s no established dosage for oregano supplements, and high doses might cause side effects like stomach upset. Pregnant or breastfeeding women are advised to avoid large amounts of oregano. People with allergies to related herbs or those on blood-thinning medications should also be cautious due to the herb’s high vitamin K content.
Oregano boasts a robust, earthy flavor commonly used in Mediterranean dishes like Italian and Greek cuisine. While fresh oregano offers a more intense taste, dried oregano provides a subtler flavor, making it a versatile ingredient to use in moderation. You can experiment with oregano in meals like pasta, salads, and roasted meats to boost both flavor and nutritional benefits.
