OREGANO AND ITS MANY BENEFITS
OREGANO AND ITS MANY BENEFITS
Oregano is an herb that has been used for over 4000 years by ancient Chinese, Greek and Roman doctors and healers. Hippocrates used it as an antiseptic. Its scientific name is Origanum vulgare and it belongs to the mint or Lamiaceae family. In Greek oregano is called “joy of the mountains”. It is a perennial which grows up to two feet high and is found in mountainous regions of Greece and other Mediterranean countries; it is also cultivated in Mexico. Oregano only became popular in North America after World War II, when soldiers brought it home after the war.
When oregano blooms it has pink or purple flowers which are edible and are used in some rice dishes, pasta, pizza and broccoli dishes. Oregano leaves are used in a fresh or dried form and leaves can be pressed to make oil. The chemicals which give oregano’s unique yet pleasant smell are thymol, pinene, limonene, carvacrol, ocimene and caryophyllene. Fresh leaves have a milder flavour; dried leaves and oil have a much stronger flavour. That strong flavour also repels insects!
Nutritionally, oregano is quite amazing. Per 100 grams of dried leaves, it contains:
4.3 gm fat, 25mg sodium, 1,260mg potassium, 69gm carbohydrates, and 9gm protein, including vitamin A (34%), calcium (159%), vitamin C (3%), iron (204%), vitamin B6 (50%) and magnesium (67%), manganese(2%) vitamin K (777%). Oregano leaves provide lots of dietary fibre and no cholesterol.
HEALTH BENEFITS
1. ANTIBACTERIAL PROPERTIES
The carvacrol compound in oregano has antimicrobial properties. One group of researchers found that oregano oil was effective against 41 strains of the food pathogen Listeria monocytogenes, often found in hospitals. Professor V. Salisbury from the University of the West of England, Bristol reported, "We have done a few preliminary tests and have found that the essential oil from the oregano kills MRSA at a dilution 1 to 1,000. The tests show that the oil kills MRSA both as a liquid and as a vapor and its antimicrobial activity is not diminished by heating in boiling water." MRSA (methicillin-resistant staphylococcus aureus) is considered to be a superbug which is extremely resistant to antibiotic treatment and is also found in hospitals. This project won an award from the United Nations in 2008.
2. ANTI-INFLAMMATORY PROPERTIES
Scientists from Germany and Switzerland identified the active ingredient beta-caryophyllin (E-BCP) in oregano, which is a dietary cannabinoid and may signigicantly reduce inflammation, especially important in the prevention of heart disease, cancer and autoimmune conditions.In preliminary research with mice, oregano oil reduced the production of inflammatory chemicals called cytokines, which in turn decreased the risk of colitis, an inflammatory bowel disease.
3. PROTECTS AGAINST CANCER
There is research that suggests that oregano has anti-cancer properties, actually causing cancer cells to die as well as slowing or preventing progression. STUDY
Carcvacrol in oregano oil has been shown to destroy cancerous cells in the prostate, colon and breast. STUDY
4. HELPS MANAGE TYPE 2 DIABETES
In one study, oregano extract improved dyslipidemia associated with type 2 diabetes through regulation of genes related to glucose and lipid metabolism. STUDY In another study in 2014, oregano was found to inhibit a molecular target-dipeptidyl peptidase IV, for type 2 diabetes management. STUDY
5. HELPS BONE DEVELOPMENT AND KEEPS CALCIUM OUT OF ARTERIES
Oregano is rich is vitamin K which promotes cardiovascular health and keeps calcium out of the arteries. It also helps in bone development and promotes blood clotting. Consequently, oregano may help to treat disorders such as osteoporosis and arteriosclerosis.
6. BOOSTS IMMUNE SYSTEM
Oregano contains a large amount of anti-oxidants (4x more than blueberries, 12x more than oranges and 42x more than apples) that go after free radicals which do harm to our cells, causing aging and various skin diseases. The leaves contain antioxidant compounds including phenols, triterpenes, rosmarinic acid and oleanolic acid. Eating just a few leaves a day can help strengthen your immune system. Dry oregano, when ingested acts as a health tonic. The 6 essential oils within oregano have strong antiseptic and anti-spasmodic effects. They also relieve flatulence, stimulate the flow of bile from the gall bladder, help you to sweat, help your body to purge and stimulate the body to self-heal. Oregano helps to treat colds, mild fevers, influenza, indigestion, stomach upset and painful menstruation symptoms. To relieve a sore throat, drink 3 drops of oregano oil in a glass of juice or water daily.
7. RELIEVES CONGESTION
To relieve congestion, add 3 drops of oregano oil in a glass of juice or warm water and drink daily for 4 or 5 days. Alternatively, place 20 drops of oregano oil in a bowl of hot water, put your head over the bowl, cover your head with a towel and breathe deeply for 10 minutes.
8. RELIEVES MILD INDIGESTION
Drink a glass of milk, juice or warm water mixed with 2-3 drops of oregano oil to relieve mild indigestion.
9. HELPS RELIEVE SKIN IRRITATIONS
Oregano oil mixed in a ratio of I drop to 1 tablespoon of olive or coconut oil helps to cure itches, skin infections and irritated gums. Because of its amazing antifungal, antiseptic and antioxidant properties, oregano can treat acne and pimples. Here are recipes for a face mask and toner you can make and apply at home:
FACE MASK (Make sure your skin is not allergic to oregano oil-apply it on your hand. If itchy, don’t use.)
· Mix ¼ cup Aloe Vera, one tablespoon cucumber juice and three drops (not more) of oregano oil.
· Mix them well.
· Apply the mixture on the affected area.
· Leave it for five minutes and then rinse off with cold water.
FACE TONER - for oily skin and acne
· Boil some dried oregano leaves for 10 minutes in 3 cups of drinking water.
· Allow them to cool.
· Pour them through a strainer into an airtight glass container. Store in fridge.
· Apply this toner on the affected area or all over the face.
· Besides treating acne, this toner will give you oil free, tighter facial skin.
· You can use this homemade toner for seven days.
10. TREATS PARASITIC, BACTERIAL, VIRAL AND FUNGAL INFECTIONS
Studies have found oregano oil to be a powerful antibiotic, performing significantly better than all of the 18 antibiotics used to treat MSRA staph infections and other challenging microbial biofilms. STUDYThe carvacrol and thymol compounds in oregano are able to kill certain harmful bacteria such as E-coli. It has been shown to inactivate the herpes simplex type 1 virus and reduce transmission of the virus. STUDY Viruses such as hepatitis A and norovirus which cause foodborne illness such as nausea, vomiting and diarrhea were completely inactivated by a 1% concentration of carvacrol. STUDY For foot or nail fungus and athlete’s foot, put a few drops in water and soak the feet in it, or apply diluted oil topically to the affected area. Candida can also be managed with oregano. To eliminate warts, dip a Q-tip in oregano oil and dab on warts 2-4x/day.
A small study in 2013 found that oregano oil reduced pain in rats. STUDY This suggests that oregano’s analgesic effects may help painful flu symptoms and body aches. It can also be helpful for headaches, menstrual cramps, earaches and toothaches.
12. OREGANO’S HAIR CARE BENEFITS
For itchy scalp, mix 2-3 drops oregano oil with olive oil, coconut oil or almond oil and apply to scalp. Wash hair with a medicated shampoo after 45 minutes. This works on colour treated hair as well.
To treat dandruff, mix 2-3 drops of oregano oil in a mild medicated herbal shampoo and apply it all over your hair. Keep it on for 2-3 minutes and then wash your hair with lukewarm water. Repeat this procedure once more. Be careful to not let the lather get into your eyes.
13. HOUSEHOLD USE
Cleaning: Put a few drops of oregano essential oil with water and white vinegar.
Laundry Sanitizer: Add a few drops of oregano oil to laundry wash cycle.
14. CULINARY USE
The easiest and tastiest way to consume more fresh or dried oregano is by adding it to your homemade sauces, stews, meats, bone broth, steamed or sautéed vegetables, dressings, and other recipes. You can also top your salads with fresh chopped oregano, or sprinkle it on a bowls of soup, chili, or stew. You can add ¼ cup of fresh oregano leaves to a vegetable juice. Oregano leaves go well with artichokes, beans, mushrooms, tomatoes, eggplant, zucchini, potatoes, pasta, chicken, fish, lamb and many other dishes.
Put fresh or dried oregano on grilled or BBQ meat. When animal protein is cooked at high temperatures it creates highly reactive free radicals. The oregano will help to buffer the effects of these free radicals and improve the flavor of the meat.
Food Tips:
Ø Mix one tablespoon dried oregano powder to two tablespoon chili powder. Use this mixture when you are preparing any vegetable or meat dishes.
Ø If you are going to use dried oregano leaves in your cooking, simply crush them in your hand before adding. It will enhance the flavor of your food.
Ø Both dried and fresh leaves are used in pizza and pasta sauce.
Ø Italian vinaigrette sauce loves oregano leaves.
Ø Oregano leaves make an outstanding marinade for chicken, lamb, or beef.
Ø Add oregano leaves at the end of cooking, especially when you are about to prepare some vegetable dishes such as zucchini, broccoli, eggplant or cauliflower.
Ø Spread some cheese or butter on your bread and sprinkle some crushed dried oregano leaves on it. Microwave it for five minutes.
OREGANO CHICKEN
Ingredients:
1/4 cup butter, melted
2 teaspoons dried oregano
1/4 cup lemon juice
1 teaspoon garlic powder
2 tablespoons Worcestershire sauce
2 tablespoons soy sauce
6 skinless, boneless chicken breast halves
Directions:
1. Preheat oven to 375 degrees F (190 degrees C).
2. Combine the melted butter or margarine, lemon juice, Worcestershire sauce,
soy sauce, oregano and garlic powder. Mix well.
3. Place chicken in an ungreased 7x11 inch baking dish. Pour the butter/oregano
mixture over the chicken. Bake in the preheated oven for 15 minutes. Baste
juices over the chicken. Bake for an additional 15 minutes. Transfer the chicken
to a serving platter and serve the pan drippings over hot cooked rice, if desired.
Nutrition Facts Per Serving: 180 calories; 7.9 g fat; 2.6 g carbohydrates; 23.9 g protein; 76 mg cholesterol; 418 mg sodium.
CAUTION
Don’t use oregano if you are allergic to mint, sage, basil, or lavender.
Don’t use oregano if you are pregnant or breastfeeding.
Don’t use oregano if you have a bleeding disorder or are on any medications
that alter the clotting of your blood.
Talk to your pediatrician before giving oregano oil to your child.
If you are taking oregano daily, take a one week break for every 3 weeks of use.
Multiple studies regarding the health benefits of oregano can be found here:
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