The sage plant (Salvia officinalis) is a perennial herb in the mint family that is native to the Mediterranean region. It is known for its aromatic, gray-green leaves, which are often used as a culinary herb to add flavor to a variety of dishes. Sage has a long history of medicinal use, and is believed to have a number of health benefits when consumed or applied topically.
Some of the potential benefits of sage include improving cognitive function, reducing inflammation, and relieving menopausal symptoms. It is also used in traditional medicine to treat a variety of ailments, such as sore throat, bronchitis, and digestive issues. Sage is generally easy to grow and can be grown in a variety of soil types, as long as it is well-drained. It prefers full sun and can tolerate drought conditions. Read more about 10 impressive health benefits of sage below.
One teaspoon of dried sage powder (about 1 gram) contains the following nutrients:
- Calories: 1.8
- Protein: 0.2 grams
- Fat: 0.1 grams
- Carbohydrates: 0.3 grams
- Fiber: 0.1 grams
Sage is a good source of several micronutrients, including:
- Vitamin K: Sage is an excellent source of vitamin K, which is important for blood clotting and bone health. One teaspoon of dried sage powder contains 36% of the daily recommended value (DV) for vitamin K.
- Vitamin A: Sage contains small amounts of vitamin A, which is important for vision and immune function. One teaspoon of dried sage powder contains 1% of the DV for vitamin A.
- Calcium: Sage is a good source of calcium, which is important for bone health. One teaspoon of dried sage powder contains 2% of the DV for calcium.
- Iron: Sage contains small amounts of iron, which is important for carrying oxygen throughout the body. One teaspoon of dried sage powder contains 1% of the DV for iron.
- Manganese: Sage is a good source of manganese, which is important for metabolism and bone health. One teaspoon of dried sage powder contains 9% of the DV for manganese.
In addition to these nutrients, sage contains a number of phytochemicals, including flavonoids, phenolic acids, and terpenoids, which are plant compounds that may have a number of health benefits. For example, some studies have shown that
flavonoids in sage may have antioxidant, anti-inflammatory, and anti-carcinogenic properties.
Phenolic acids in sage may have antimicrobial and anti-inflammatory effects,
Terpenoids in sage may have antiviral and antibacterial properties.
It is worth noting that the exact nutritional content of sage can vary depending on a number of factors, including the growing conditions, the age of the plant, and the processing methods used.
10 Impressive Health Benefits of Sage
Here are ten potential health benefits of sage:
- Improving cognitive function: Some studies have suggested that sage may improve memory and cognitive function in people with Alzheimer’s disease and other forms of dementia.
- Reducing inflammation: Sage has anti-inflammatory properties, and may be effective at reducing inflammation in the body.
- Relieving menopausal symptoms: Sage may help to reduce hot flashes and other menopausal symptoms in women.
- Improving skin health: Sage may help to reduce the appearance of scars, and may also have antimicrobial properties that can help to treat skin infections.
- Reducing blood sugar levels: Sage may help to lower blood sugar levels in people with diabetes, and may also improve insulin sensitivity.
- Promoting oral health: Sage may help to reduce the growth of bacteria in the mouth, and may also help to reduce the severity of gum disease.
- Reducing the risk of certain cancers: Some studies have suggested that sage may have anti-carcinogenic properties, and may help to reduce the risk of certain types of cancer.
- Boosting the immune system: Sage may help to boost the immune system and may also have antiviral and antibacterial properties.(Related; 10 natural ways to boost your immune system)
- Promoting cardiovascular health: Sage may help to lower blood pressure and cholesterol levels, and may also reduce the risk of heart disease.
- Relieving digestive issues: Sage may help to relieve digestive issues, such as bloating, gas, and constipation.
It is worth noting that more research is needed to fully understand the potential health benefits of sage, and to determine the optimal dosage and duration of use.
Side effects of Sage
Sage (Salvia officinalis) is a herb that has been used for centuries in cooking and traditional medicine. It is generally considered safe when taken in appropriate amounts, but it can cause some side effects in some people.
Possible side effects of sage include:
- Allergic reactions: Some people may be allergic to sage and may experience symptoms such as skin rash, hives, or difficulty breathing after consuming the herb.
- Digestive issues: Sage can cause digestive upset in some people, including nausea, vomiting, and diarrhea.
- Hormone disruption: Sage contains estrogen-like compounds called phytoestrogens, which may interfere with hormone production in the body. This could potentially affect menstrual cycles and fertility in women.
- Interactions with medications: Sage can interact with certain medications, including blood thinners, diabetes medications, and medications used to treat high blood pressure. If you are taking any medications, it is important to talk to your doctor before using sage.
It is worth noting that most of the research on the potential side effects of sage has been conducted in animals or in test tubes, and more research is needed to fully understand the effects of the herb in humans. As with any herb or supplement, it is important to use sage with caution and to consult with a healthcare professional before adding it to your diet.
How to use Sage
Sage has a strong, distinctive flavor and is often used in cooking and herbal remedies. Here are a few ways you can use sage:
- Culinary use: Sage is commonly used to flavor a variety of dishes, including meats, poultry, and stuffings. It pairs well with other herbs such as thyme and rosemary. To use sage in cooking, you can chop the fresh leaves or use dried sage leaves.
- Tea: Sage tea can be made by steeping dried sage leaves in hot water for several minutes. Sage tea has a strong, bitter flavor and is often consumed for its potential health benefits. (see; 20 shocking health benefits of green tea)
- Essential oil: Sage essential oil can be used in aromatherapy, where it is believed to have calming and mood-boosting effects. To use sage essential oil, you can add a few drops to a diffuser or mix it with a carrier oil and apply it topically.
- Herbal remedies: Sage has been used in traditional medicine for a variety of purposes, including to improve digestion, reduce inflammation, and improve mental function. It is important to note that the safety and effectiveness of sage as a medicinal herb have not been fully established, and more research is needed to understand its potential benefits.
It is important to use sage with caution and to consult with a healthcare professional before using it medicinally. The dosage and duration of use will depend on the specific condition being treated and the individual’s age and health status