Lately, more and more researchers in countries in Asia (especially China and India) and the Middle East are looking into the health benefits of sage due to its historical use and proven effectiveness for a wide range of health issues and how it can be used for drug development because of its reported pharmacology and therapeutic activities.

Studies suggest that the Salvia species may provide novel treatments for the relief or cure of various life-threatening illnesses such as obesity, diabetes, lupus, etc.

So what does sage offer our body?

Vitamins A, B (folate, folic acid, thiamin, pyridoxine and riboflavin), C and E. One tablespoon of sage gives us with 43% of our daily Vitamin K plus calcium, iron, magnesium, manganese and copper (easily bio available to the body due to its plant source).

Chewing a few sage leaves daily (despite its intense flavour) is a quick and effective to absorb these nutrients. I just add several chopped up fresh sage leaves in my salads giving it a lovely intense flavour when mixed in with other fresh herbs and salad greens. It’s a great way to liven up a salad.

What else do we get from sage?

It is full of antioxidants - rosmarinic, luteolin, apigenin and phenolic acids.

Eating sage helps neutralize free radicals thus preventing stress in the heart, organs, skin, joints, muscles and brain according to a study in the Agricultural and Food Chemistry journal.

Sage helps against inflammation which is often the cause of many diseases as shown in this study in the Journal of Ethnopharmacology.

Using a sage tincture or a sage tea helps relieve and even eliminate inflammation in the respiratory or gastrointestinal tracts. It helps the liver, bile and kidneys. It prevents bleeding in the lungs and stomach, joint pains including gout and arthritis, lethargy and palsy. Sage tea eases our digestion, curbs diarrhea and provides relief for intense menstrual pain.

Teeth and gums often get inflamed, build up plaque, develop sores, bleeding gums, ulcers, and mouth sores. Here too, a sage tea mouthwash is beneficial.

A randomized controlled clinical trial published in the Iranian Journal Of Microbiology concluded that sage extract mouth rinses exerted antibacterial action against Streptococcus mutans in dental plaque. Sage mouth rinses may be used to supplement conventional methods of plaque control against dental cavities. The phenolic acids in sage are particularly potent against Staphylococcus aureus.

Another benefit of sage is for head colds as it helps to remove mucous congestion in the airways while it’s anti-spasmodic actions relaxes the muscles preventing coughs. Used in steam inhalation, sage helps with asthma attacks and to prevent secondary infections.

Eating sage with its bitter taste stimulates digestion reducing stomach gas. It stimulates the liver to produce more bile, improves the efficiency of the pancreas and helps move food through the intestines.

Sage oil protects against harmful bacteria such as Escherichia coli (e. coli) and Salmonella as well as against filamentous fungi and yeasts such as Candida albicans.

Sage benefits diabetics as it can regulate and slow down the release of stored glucose in the liver, preventing the major sugar spikes in the body that occur at the onset of type 2 diabetes or for managing existing diabetic conditions.

The British Journal of Nutrition (2006) published a research study showing that sage is effective in diabetes management as it contains extracts and chemicals that mimic the drugs normally prescribed for diabetes such as metformin.

Excessive sweating may be reduced by using sage due to its high tannin content and astringent properties. It tightens and shrinks the pores in the sweat glands to reduce perspiration when applied externally making it an excellent natural deodorant.

The nervous system benefits from sage as it relaxes and strengthens it, calming nerves, excitement and helping with dizziness. Thus it helps those suffering from brain and nervous system disorders. Delirium induced fever may be treated with sage. It has also been used to treat typhoid fever, quinsy (abscess in tonsils) and for measles.

Women benefit greatly from sage for their reproductive systems as it relaxes the uterine muscles helping ease menstrual cramps and pain as well as reducing excessive bleeding. Menopausal women suffering from hot flashes and night sweats have found relief using sage.

A study published in the International Journal of Medical Research & Health Sciences showed that small amounts of sage significantly reduced the frequency, severity, and duration of hot flashes and night sweats improving menopausal symptoms in women. It was a safer and more effective treatment due to its estrogen-like properties than the hormone replacement therapies with their side effects.

Swiss researchers (2011) tested and confirmed that sage tea provided relief for hot flashes and related menopausal symptoms. In this study, 71 patients were treated with a daily tablet of fresh sage leaves for two months. Patients reported a clear decrease in hot flashes. The mean number of mild, moderate, severe, and very severe flushes decreased by 46%, 62%, 79%, and 100% over 8 weeks. The results were a clear indication that fresh sage is a viable treatment for menopausal symptoms, providing patients and caregivers with natural treatment options.

In ancient cultures, sage was used to dry up a mother’s milk once nursing was over. It was also used to treat infant diarrhoea.

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Memory and concentration can be helped by sage - research in the Journal of Clinical Pharmacy and Therapeutics showed that small amounts of sage extracts (both inhaled and consumed), increased memory recall, retention and increased concentration in people.

Using sage regularly benefits our cardiovascular health by lowering the LDL (bad) cholesterol and increasing the higher HDL (good) cholesterol while its anti-inflammation properties relieves the cardiovascular system.

In a pilot trial, improvement was observed in a lipid profile with lower plasma LDL cholesterol and total cholesterol levels as well as higher plasma HDL cholesterol levels during and two weeks after treatment. 

Hair benefits from sage rinses as it improves the texture and tone of the hair making it shine. By regulating sebum production, sage will prevent excessive oily or dry hair (which is often caused by shampoos and over washing). Caution: Test sage on skin before using to check for allergies.

Stress creates havoc in the body especially on the head making hair go grey, fall out and lose its vitality. Sage was traditionally used to deepen grey hair (bringing it closer to its natural shade) making it look richer and shinier (especially in brunettes). A sage rinse also acts as a natural sunscreen for hair as well as helping male pattern baldness.

In addition, a sage rinse will remove yeast and bacteria from the scalp while providing nutrients to the scalp. Sage helps retain moisture which is particularly helpful with curly and frizzy hair.

It can be used as a face toner for oily skin.

A combination of tea tree oil, basil oil, sage oil, and arrowroot powder may be used to treat fungal infection in toenails. skin and nails.

Traditional Chinese medicine has highly valued sage tea for its many healing properties. They use two types of sage: Salvia Officinalis (Shenreg) - which works on the heart, liver and pericardium meridians to build Chi (energy), remove phlegm, improve the uterus, repair the skin and open the mind.

Salvia miltiorrhizae (Dan Shen) - was used to strengthen the blood and improve blood stagnation, clear the heart and calm the Shen.

Chinese medicine uses sage for sore throats. colds, joint pain, typhoid fever, kidney and liver issues.

In Ayurveda, sage is thought of as a powerful stimulant to rebalance the body’s energy which helps with physical sluggishness, mental dullness, heavy emotional issues and just not feeling good in the body.

Ayurveda also considers it a diuretic for easing water retention, helping urinary infections and easing swollen limbs. Combined with licorice it protects the cells from dehydration due to sage’s strong diuretic properties.

Singers and speakers love sage tea as it helps ease their vocal cords when drunk regularly.

Sage gargling soothes inflamed tonsils and helps with laryngitis as its antiseptic and astringent qualities reduce inflammation. The tightening of tissues with sage tea gives instant relief for sore throats. Steaming with sage helps sinuses, opens the blocked airways and supports easier breathing as its qualities are considered to be warming, drying and sharp.

Ancient yogis revered herbs like sage for their ability to purify thought and deepen awareness.

In Ayurveda, digestion is extremely important as a weak digestive fire (agni) is the root cause of many diseases. Sage with its pungent and hot properties is a potent deepana (digestion enhancer) and pachana (toxin metabolizer) especially for dense, heavy foods such as meat and dairy.

The concept of srotas, or bodily channels, is central to Ayurvedic medicine. Health is essentially the uninterrupted flow of substances (food, blood, prana, thoughts) through these channels. When they’re blocked — by stress, diet, or toxins — problems begin.

Sage helps by gently clearing these srotas, especially those related to the respiratory, digestive, urinary, and nervous systems. That’s part of why sage feels so invigorating: it’s literally opening pathways inside you. Kind of like clearing the cobwebs from your body’s communication systems.

So as we can read above, Sage is a very powerful digestive, diuretic and stimulant with many healing properties due to all its anti-inflammatory properties. Incorporating sage into our diets is an easy and effective way to reduce inflammation and avert many health issues. Growing sage at home or buying fresh sage and enjoying its warming flavour is particularly good during winter months when colds and flu symptoms arise. Give sage a go and see what it does for you then share the results with me and with your family and friends.

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Sage (Salvia officinalis) is the next perennial herb we will explore. It is part of the same Lamiaceae family we have been reading about for a while now and closely related to rosemary with similar healing properties. It grew wild on hillsides and thrived in the warmth of Asia and the southern Mediterranean. “Salvia” derives from the Latin word “salvare,” which means "to save, rescue, or protect".

Sage with its grayish green, velvety leaves and beautiful white, lavender, pink and purple flowers blooming in late Spring/early Summer and over 500 different varieties to be found worldwide. Sage, with its earthy, aromatic fragrance and strong, peppery taste used to flavour game meats, poultry, pork, beef, lamb, stuffings, sauces, marinades, soups and stews. Think meats and sausages marinated with rubbed sage (the concentrated powdered version) and then cooked to perfection.

Besides enjoying its flavour, sage was used in most ancient cultures around the world for its medicinal properties and especially for pain relief, inflammation, (bacterial and viral infections) for sore throats, for aiding in digestive issues and helping to digest fatty meats, for diarrhea and for preventing the spoilage of meats, etc. Sage’s antiseptic and anti inflammatory properties (due to its rosemarinic acid) were highly valued for intestinal infections.

Many cultures and spiritual practices used sage for wisdom, protection, purification and longevity. In Ayurveda, sage was sacred and associated with the god of wisdom, Brihaspati and the belief that it promoted mental clarity, increased memory, and spiritual growth.

Chinese medicine used sage to treat colds, joint pain, typhoid fever, kidney and liver issues.

Ancient Egyptians used sage for women’s fertility and for healing snakebites.

Ancient Greeks and Romans used sage to preserve their meat.

In the first century C.E. the Greek physician Dioscorides, noted that a watery decoction of sage stopped wounds from bleeding and it was also used to clean ulcers and sores. Sage juice in warm water was used for hoarseness and coughs while herbalists used it regularly in poultices to treat sprains, swelling, bleeding and ulcers.

Gaius Plinius Secundus (a.k.a Pliny the Elder), the Roman author and naturalist, used Salvia as a diuretic, a local anesthetic for the skin, a styptic (antihemorrhagic agent) amongst other uses. Dioscorides, Pliny, and Galen all recommended sage as a diuretic, a hemostatic, an emmenagogue, and a tonic and called it Salvia salvatrix or Sage the savior.

Hippocrates (4th century BCE), prescribed Greek sage as a remedy for lung diseases and gynecological disorders.

Ancient herbalists used sage for hair care, insect bites, wasp stings, mental and nervous conditions, orally for inflammation of the mouth, tongue and throat and to reduce fevers.

Emperor Charlemagne in France had it growing in most monastery gardens for use and for trade.

To the Roman Empire, sage was holy and used in religious rituals as incense to cleanse and purify the environment.

Sage was highly regarded by the medieval Medical School of Salerno, in Southern Italy, as per these verses from the Herbal (Flos Medicinae Scholae Salerni, Pars Secunda: Materia Medica, § 78 De Renzi, vol. 5, 1859-1631):

Why should a man die if sage grows in his garden?
Against the power of death there is no remedy in gardens.
Sage strengthens the sinews, and stops hands from trembling,
and by its helping action acute fever flees.
Sage, beaver musk and lavender, primrose,
nasturtium, tansy, all these heal paralyzed limbs.
Sage the Savior, reconciler of nature.
Sage gives a healthy head and does so for Hadrian.

In the Middle Ages and the Renaissance, sage was used for mental and neurological issues as described by the Englishman, John Gerard’s Herball (1597-1624):

Sage is singularly good for the head and braine, quickeneth the senses and memorie, strengtheneth the sinewes, restoreth health to those that have the palsie ypon a mist cause,  taketh away shaking, or trembling of the members, and being put up into the nostrils, it drweth thinne flegme out of the head.

During the 14th Century black plague, sage was used in the Black Thieves Vinegar to protect against the plague as shown in the 1937 recipe hung in the Museum of Paris, (believed to be an original copy) posted on the walls of Marseilles during the plague:

Today, the Black Thieves vinegar has been modified to “thieves oil”. It is a blend of essential oils which substitutes sage with rosemary oil and adds clove, cinnamon, eucalyptus and lemon oils. It is still very effective against chest colds when rubbed on the soles of your feet or on your chest.

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In the 14th-15th century, sage first appeared in a “Cold Sage Sauce” recipe in the English, French and Lombard cuisines. The French woman’s first guide book on feminine recipes and etiquette called Le Menagier de Paris, (1393) offered recipes for cold sage soup and sage sauce for poultry. It suggested an infusion of sage for washing hands at the table.

Gervase Markham’s The English Huswife (1615) included a recipe for tooth-powder made of sage and salt.

Culpeper’s Complete Herbal, (1653) notes the uses of sage for many ailments:

“The juice of Sage, drunk with vinegar, hath been of good use in time of the plague at all times. Gargles likewise are made with Sage, rosemary, honey-suckles, and plantain, boiled in wine or water, with some honey or allum put thereto, to wash sore mouths and throats, cankers, or the secret parts of man or woman, as need requires. And with other hot and comfortable herbs. Sage is boiled to bathe the body and the legs in the Summertime, especially to warm cold joints, or sinews, troubled with the palsy and cramp, and to comfort and strengthen the parts. It is much commended against the stitch, or pains in the side coming of wind, if the place be fomented warm with the decoction thereof in wine, and the herb also after boiling be laid warm thereunto (Culpeper, 1653).”

Countries such as France, Italy, the Balkans, Greece, Switzerland, the Middle East and others used sage in their cuisines.

In Italian cuisine, sage was used to make saltimbocca (saltimbocca alla romana - veal escalope, prosciutto ham and sage leaves, rolled up and cooked in dry white wine and butter. Marsala wine was sometimes used for a sweeter, richer flavour. Sage was also used in a brown butter and sage sauce for fish dishes.

Sage leaves were deep fried to make salvia fritta which is a delicious and tasty sage snack. It added a crispy crunch to many other Italian dishes. The Swiss and Italians enjoy batter fried sage as a crispy starter. Here is a traditional sage and onion stuffing recipe for roasts.

The United States Pharmacopeia (1840-1900) officially listed sage for its healing properties.

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A simpler but slower way of making sage oil is to add 10-12 dried sage leaves (more or less) in a small jam jar. Pour extra virgin olive oil until just below the top of the jar. covering all the leaves. Leave the oil and leaves to steep in a cool, dark place for at least four weeks, shaking it regularly. The oil will absorb the flavours of the sage leaves and it can then be used in cooking, salads and pasta dishes. (This oil recipe can be used to make flavoured oil with most herbs and spices to enhance your salad dressings. Do not use garlic in these oils until just before serving as it can become toxic).

You may also finely chop sage leaves and add them to cottage cheese or cream cheese to enjoy as a spread. Again, add garlic and/or sun dried tomatoes for extra colour and flavour. Since sage is such a strongly flavoured herb, less is more.

Brown sage butter sauce adds an extra punch to your fish, pasta and meat dishes. It is easy to make but needs to be watched closely as it can burn easily and turn bitter if allowed to cook too long.

Besides cooking sage and drinking sage tea, in the Native American Indigenous culture, white sage leaves were strong purifiers and used as incense in rituals to cleanse and purify the environment. White sage leaves were burned in a small pot or bundled tightly together in a thick bundle with string, dried then lit.

This was known as smudging. The smoke the leaves produced was fanned using a white eagle feather (preferably) over the person or room, or both, prior to a ceremonial ritual. It was used and is still used to heal and clear negative energies. Doing this regularly in a home will clear any negative energies left from arguments, angry outbursts or negative people.

Smudging regularly over the back and front of the body from head to toes including the soles of your feet will help clear your own energy. (It may be easier and safer to have a friend or partner smudge your back). Lightly soak the lit end of the sage leaves after smudging to avoid accidental fires.

White sage leaves were used in herbal remedies to promote health and well-being. Science has now discovered that white sage has antimicrobial properties.

We will continue our exploration of sage in our next article as it has so many healing properties that we are now re-discovering and confirming with scientific studies. We will also look at how the Chinese and Ayurvedic medicines use sage. Try out the above sage recipes. I would really love your feedback once you do.

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We know that basil was common in India, Indonesia, Thailand and Vietnam, in the Middle East and the Mediterranean. Today, it is a staple in most kitchen gardens and is used to add extra flavours to the traditional dishes of many countries.

Sweet basil adds a delicate sweetness with a hint of pepper in raw and cooked dishes. Holy basil’s flavour is more robust and spicier with hints of cloves so it is used in spicier cuisines.

In the Italian kitchen, ripe tomatoes and fresh basil are a match made in heaven. The two flavours combine very well together in salads and in tomato based sauces. This easy Italian Summer tomato salad called insalata di pomodori uses fresh, ripe tomatoes, onions, garlic, olive oil and basil with red wine vinegar. For an extra burst of flavour use balsamic vinegar instead. Enjoy!!

Italian pesto or pesto alla genovese is well known worldwide - a rich blended paste with fresh basil leaves, pine nuts, olive oil and garlic together with grated parmigiano reggiano cheese. Enjoy it on toast, mixed into cooked pasta as a sauce, added to steamed vegetables, baked potato or used as a topping for pizzas - deliciozo!!!

Fresh Thai basil leaves are added to the Vietnamese pho soup taking it from a slow cooked, ordinary nourishing beef or chicken broth to a fragrant, aromatic and delicious soup that is easy to make.

In Thailand, one enjoys street food called pad kra pao gai, chicken with holy basil. It’s quick and easy to make and bursting with flavour

Add basil leaves and sliced tomatoes to a grilled cheese sandwich for extra flavour. Add Italian pesto to a pasta salad (tuna or chicken) or mix it with hummus on a pita bread for lunch. Be creative - add some fresh basil leaves to the dishes that you normally cook. Just remember to add it right at the end.

Garnish your Summer peach iced tea with a few crushed fresh basil leaves for extra punch.

Now that we have used basil in the kitchen, let’s look at how it heals health issues, both past and present.

Ayurvedic medicine used sweet basil to enhance digestion by encouraging the digestive fire (agni). Basil calmed down vata imbalances. It eased coughs and sluggish digestion caused by excess kapha.

India’s sacred holy Basil (tulsi) was highly revered as an “elixir” as it was a strong adaptogen and regularly used in Ayurvedic treatments - in tinctures, teas, tonics, and ointments. We had briefly discussed tulsi in a prior article called “Queen of Herbs”. Tulsi tea is drunk regularly to help cope with stress, heavy metal poisoning, industrial pollution, poor blood circulation, over exertion and excessive exposure to heat, cold and noise.

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In Traditional Chinese Medicine (TCM), basil (called Luo le), was believed to lift one’s spirits and calm one’s vital force/energy (known as Shen). Shen was thought to reside in the heart and governed one’s emotions, consciousness, vitality and presence in life. It was one of the “three prized treasures” for a healthy life. The other two being Jing (essence) and Qi (energy). When one’s Shen is bright, the person feels vibrant, alert and emotionally balanced. When it is not, one suffers from insomnia, anxiety and possible mental confusion.

Ancient Chinese medical texts indicated that basil had a warming effect on the body which entered into the lungs, stomach, spleen, large intestines and kidneys to improve energy circulation and remove ingested toxins. It aided digestion when energy stagnation caused bloating and poor appetite. Basil was the natural antidote for poisons, intestinal infections and intestinal worms.

TCM texts recommended eating basil and drinking basil tea in the early Spring, Fall and Winter to help the lungs overcome colds due to the effects of strong winds which entered the body through the orifices (ears, nose, mouth) creating dampness in the body leading to phlegm. Traditionally, one always covered one’s head, nose, mouth, throat and ears during these Seasons to prevent the wind entering into the body.

Basil oil was rubbed on the lower abdomen of women to warm their uterus as coldness in the body was thought to cause infertility and menstrual cramps.

In ancient Egypt, basil was used for snakebites, scorpion stings and eye issues. The juice of fresh basil leaves was used to treat fungal infections on the skin. Crushed basil leaves poultices were applied on painful rheumatic joints.

In the Arabic culture, basil was linked with bravery and revered for purity, spiritual awareness and mindfulness and used in similar ways as the Persians.

In the Persian (Iranian) culture, Persian sweet basil (called Habaq) was thought to be warming and have all four traits in the body - hot, cold, moist and dry. Basil tea was used for sleep. Its seeds were used to stop bilious diarrhea, relieving abdominal cramps, strengthening the heart and benefiting melancholic disorders.

Smelling basil helped respiratory issues and headaches. Crushed basil leaves poultices relieved heat based headaches and reduced swellings on the body.

Drinking basil infused water opened blockages in the liver and the digestive system and alleviated jaundice. Dried, powdered basil leaves were sprinkled on wounds to stop bleeding. Soaking in a hot bath with basil leaves improved the skin and removed dirt. Caution: Excessive use of basil was thought to burn the blood.

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In more recent folk medicine, basil has been used for healing stomach issues such as stomach cramps, gastric and intestinal inflammation - ulcers, inflammation of the small intestine (enteritis) and vomiting. It is also used for constipation, depression, menopause, headaches and as an antispasmodic for whooping cough. It increases the appetite, enhances digestion, relieves gas pains, bloating, indigestion and increased milk flow in mothers. It improves blood circulation and coughs.

A tea made with basil and peppercorns reduces fever, colds, flu, coughs and sinusitis.

Rubbing basil leaves helped with insect bites and relieved itching from hives. Basil helped calm violent vomiting and nausea and was particularly good for morning and travel sickness.

Growing basil together with tomatoes improves the growth and flavor of both plants while its strong scent repels flies and mosquitoes. Placing a basil sprig in the wardrobe keeps moths and other insects at bay.

Ancient and present wisdom show us that basil’s benefits, when used regularly in our diet, can improve our health in so many ways while adding loads of flavour to our food. We have read the many benefits of using basil in so many ancient healing cultures. Let us learn from the wisdom of the ancients and use basil regularly. I would love to hear how it has benefited you as you use it in your daily life.

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Basil was originally cultivated from wild perennials in South East Asia. This easy to grow, sun loving, frost sensitive herb has long been prized for its powerful culinary, herbal and medicinal properties and especially for respiratory and gastrointestinal disorders.

India’s sacred herb, the Holy basil (Ocimum sanctum a.k.a tulsi) symbolized purity, devotion and the presence of the divine for the Hindus. The goddess Tulsi after which it is named was thought to be a manifestation of Lakshmi, the goddess of wealth and well-being. Ancient Hindus placed Holy basil in burial ceremonies in the dead person’s mouth to help them reach heaven .

Ancient Egyptians and Greeks also used basil in funeral ceremonies as they believed that basil would open the gates of heaven for their dead.

It is thought to have been brought to ancient Greece by Alexander the Great (356–323 BCE). It probably journeyed from India to Europe via the Middle East and Africa and was brought directly to England from India in the mid-1500’s, and to the Americas in the early 1600’s.

In the Middle Ages, basil was used in ceremonies to drive out devils from the possessed. It was also used for preventing contagious diseases during epidemics such as the plague. Basil seeds were considered to be powerful aphrodisiacs and were often used by men to enhance their prowess.

In the mid eleventh/early twelfth century, a Genovese trading ship captain tasted basil in Palestine. He brought back a bag of seeds to Genoa, Italy for the ship’s owner. Cosimo de Medici (circa 1545), added the basil plant to his five acre traditional healing herb garden, the “Giardino dei Semplici”, which still exists today.

There are probably over one hundred and forty different varieties of basil worldwide, of which thirty five common varieties were used regularly. Today, the most commonly known basil herbs are the curly, large leaf Italian basil, the small leaf basil, the large lettuce leaf basil, the Thai basil, the holy basil, the lemon basil, the lime basil, the Genovese basil, the purple basil, the bushy Greek basil, the African clove basil and the cinnamon basil. Each has its own distinct flavour, aroma and medicinal properties.

Basil leaves are oval and slightly cupped with a smooth or slightly jagged edge. Its small flowers vary from white to magenta. Due to basil’s delicate flavour, it is best eaten raw or added just before serving to maximize its health benefits. As with other herbs, dried basil has a stronger flavour than fresh basil.

Most basil contains small amounts of vitamins A, C, and K, calcium, magnesium, manganese, copper and iron. Basil also contains essential oils such as methyl chavicol, linalool, eugenol, thymol, citronellol, geraniol, pinene, terpineo some tannins, monoterpenes, camphor, cinnamate, and flavonoids (including orientin and viceninare).

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Basil has anti-inflammatory, anti-bacterial and anti-fungal properties. Sweet basil has a high concentration of eugenol. Lime and lemon basils have high concentrations of limonene, which give them a citrusy scent. Cinnamon and lemon basil contain protective compounds such as caffeic acid and its derivatives, along with flavonoids, mainly glycoside derivatives of quercetin. The essential oils in basil will vary depending on the variety of basil used.

Basil oil is added to perfumes, household cleaners and dental care products due to its anti-bacterial and anti-microbial qualities. Mouth rinses with basil oil protect against gum disease and tooth infections. Its antispasmodic properties help with colitis and respiratory disorders. Basil oil prevents uric acid buildup in the body preventing gout and kidney stones. It also clears lymphatic congestion.

Sweet basil oils are often used to prevent the growth of bacteria such as E. coli, salmonella and listeria in food.

In a 2008 study, extracts of sweet basil essential oils were used on various strains of Escherichia coli (E. coli). This bacteria came from people with respiratory, abdominal, urinary, or skin infections, as well as from hospital equipment. The results showed that this oil was active against these bacteria.

Ancient Greek and Italian herbalists used basil infusions for a variety of ailments including nervous tension as basil contains adaptogens which help the body respond to stress. They used it for digestive cramping, topically on wounds and as a gentle diuretic. Infusions were also used for snakebites and for respiratory issues such as colds, coughs, asthma, and to lower high fever.

Dried sweet basil leaves lose their medicinal properties so its best to use fresh leaves when making basil tea or infusion. One needs to cut basil leaves by hand, crush them in a mortar and pestle or use whole as they oxidize easily, turning black when cut with a knife.

One may substitute dried holy basil leaves for fresh basil in the recipes below although the health benefits will differ.

Half a cup of holy basil tea provides us with our daily requirement of vitamin K needed to help us absorb vitamin D. Vitamin K is a fat-soluble micronutrient essential for blood clotting, heart and bone health.

Basil tea recipes:

Basil has been used to improve memory and concentration, to relieve stress and anxiety, for headaches, for digestive issues such as indigestion and constipation. Cramps and nausea were also helped with basil. Eating basil or drinking fresh basil tea/infusions supports both kidney and bladder functions and acts as a stimulant when one is low in energy.

Another way to create an infusion is to add some crushed basil leaves in a small jar of olive oil (avocado oil works well too). Store the jar in a cool, dark place for about a month. Infusing the vinegar takes about two weeks. Taste the oil or vinegar periodically until you can taste the flavour of the basil in your infusion. Enjoy it in your salads, salad dressings, marinades and pasta.

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In the next article, we will continue to look at the benefits of basil and what it does in our body from the Chinese and Ayurvedic perspective together with some recipes of delicious foods we can prepare easily at home.

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Parsley has been used in traditional herbal therapy to treat many ailments such as cancer, anemia, and arthritis since ancient times and is still used to reduce flatulence (gas). This flavourful herb is rich in Vitamins A, B1, B2, B3, B5 and E in addition to Vitamins C and K. It is rich in minerals such as iron, potassium, calcium, magnesium, phosphorus, selenium, sulphur, copper and manganese and it contains flavonoids such as apiin, glucosides, phthalides, furanocoumarins and carotenoids. Just for these benefits alone we may consider it a superfood.

As we delve into its many benefits, I find it astonishing that more people are not aware of them. So let’s take a look at what it can do for us.

Parsley is a diuretic, a blood purifier, and a detoxifier and may have aphrodisiac and hypotensive properties amongst its other health benefits.

According to a 2013 report in the Journal of Traditional Chinese Medicine, parsley has been used as “a treatment of gastrointestinal disorder, hypertension, cardiac disease, urinary disease, diabetes and also various dermal diseases in traditional and folklore medicines.”

The vitamins and minerals in a plant form in parsley are easily bioavailable to the body. Parsley is a rich source of folate (vitamin B). We are told that folate helps prevent heart conditions and that, as we age, we have difficulty absorbing it so parsley is an excellent way to get more folate into the body. Parsley’s high vitamin C and iron combine together to prevent anemia as iron is needed for the red blood cells to carry oxygen around the body. Parsley’s nitrates help relax blood vessels thus lowering blood pressure and reducing blood pressure fluctuations. Its flavonoids reduce cholesterol production and assist in lowering blood cholesterol levels. The copper in parsley helps with energy production, iron absorption, the formation of red blood cells, a healthy immune system and improved cognitive function.

Science tells us that we need vitamins K and D, calcium, phosphorus, and magnesium to prevent osteoporosis (fragile bones). Parsley is high Vitamin K and calcium and with its other vitamins and minerals may help prevent osteoporosis which is caused by low levels of calcium and an amino acid called homocysteine in the bones. Eating broccoli, sesame seeds, eating hummus or using tahini (sesame paste), when eating meat may help prevent low levels of calcium. This is because the body needs calcium in order to neutralize the acidity in meat and dairy products and if it does not find it in the food, it will take it out of the bones. Parsley’s high calcium and alkalinity helps to neutralize acidity both ways.

Eating parsley helps to improve the urinary tract, the kidneys and digestion. It helps with flatulence, constipation, indigestion, fat and protein digestion and it enhances nutrient absorption. Parsley helps the liver detoxify the body. Parsley’s high chlorophyll levels are a powerful blood purifier and aid in removing toxins from the body. Caution: large quantities of parsley may increase blood clotting so it should be used cautiously by people on blood thinners such as Coumadin (aka Warfarin - rat poison).

Vitamin A in parsley helps to improves eye health, prevent UV radiation damage and night blindness. It helps prevent age related macular degeneration of the retina (which is common among the elderly). Vitamin A also interacts directly with lymphocytes (white blood cells) to enhance the immune system.

Eating parsley regularly helps balance hormones, helps with menstrual symptoms and is excellent in small quantities for a healthy pregnancy due to its iron, vitamin (especially folate) and mineral content. Adrenal glands are soothed by eating parsley and help to reduce stress levels. Parsley root includes calcium, iron, and B-complex vitamins to support the parathyroid glands. Caution: Excessive use of parsley may cause contractions so caution is advised for pregnant women.

In Turkey, parsley has been used since ancient times by diabetics to reduce blood glucose levels and this study on rats has produced very interesting results on parsley’s effects on blood glucose levels.

This tea promotes fat and protein digestion, as well as intestinal absorption. Parsley’s leaves, seeds, and roots are an effective remedy for diarrhea. According to research, drinking parsley tea may be effective in alleviating diarrhea.

Parsley may help to shrink swollen and enlarged glands. 

Known as a “chemoprotective” plant, parsley helps to protect the DNA from damage, stops cell mutation and helps induce apoptosis (the death of damaged or harmful cells).

The flavonoids in parsley such as Myricetin, Apigenin, Carnosol, as well as Luteolin all help prevent skin cancer, lung cancer, breast, skin, colon and prostate cancer. The Luteolin in parsley helps to prevent cancer by ‘interfering and inhibiting the cancer cells’ metabolism.

One of this herb’s beneficial compounds, called apigenin, has been found to “inhibit progestin-dependent synthesis of human breast cancer cells, significantly delaying the development of, and decreasing the incidence and multiplicity of mammary tumors,” according to research done in 2013 by the American Association of Cancer.

Parsley contains quercetin, a powerful antioxidant. This antioxidant prevents the release of histamine which is the initial inflammation created when cells get damaged.

A study published in the Journal of Allergy and Clinical Immunology showed that parsley inhibits the secretion of histamine, a substance produced in the body that is responsible for triggering allergy symptoms.

It is used in medical therapy together with bromelain (pineapple enzyme) to treat prostatitis and rheumatoid arthritis.

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Traditionally, parsley has been the natural treatment for inflammation, bladder congestion and for eliminating stones and gravel in the kidneys. Apiol, found in parsley is an essential oil that helps to slow microorganism development preventing infection in the urinary system. Its diuretic properties (from both the apiol and myristicin in parsley oil) helps release excess water in the body by stimulating urine production and thus minimizing the risk of kidney stones. This herb can aid, over time, in the removal of both kidney and gallstones from the body.

A 2017 study concluded that “parsley acts as antiurolithiatic drug through decreasing urinary calcium excretion, increasing urinary pH, dieresis, decreasing urinary protein excretion via its nephroprotective activity.”

Caution: Excessive use of parsley may increase kidney stones so balance is essential.

According to Ayurveda, parsley benefits digestion because apiol increases bile production and the beneficial gastric juices required for proper enzyme functions. The leaves and roots of parsley help improve the functions of the spleen and the liver. Their high fibre content helps the microbiome in the digestive system function better leading to improved elimination.

Parsley’s essential oil can be added to a bath or diluted with a carrier oil such as olive or coconut oil and rubbed on the stomach area for digestive relief. Parsley may be applied topically to the skin to help with chapped/cracked skin, insect bites and bruises.

Caution: Ingestion of large quantities of parsley seed oil can induce potentially lethal reactions such as organ damage, hemorrhages, or damage to peripheral nerves.

Herbs such as parsley add extra flavour to a meal eliminating the need to add salt to the food. This is especially helpful for those on a salt reduced diet due to kidney issues.

I am quite sure that after reading this article, we will look at parsley in a new way. I thought I knew how beneficial it is, yet as I did my research, I was astonished at its amazing healing abilities for so many common ailments. Adding parsley to our daily diet is so easy especially in salads, in our cooking and as a garnish thus allowing us to reap its many health benefits over time. It is such a simple and cost effective way to add so many bioavailable vitamins and minerals into our diet that there is really no excuse not to do it.

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Parsley (Petroselinum crispum) belongs to the Apiaceae family which includes parsnips, celery, dill and carrots. The word “parsley” is from the Old English “petersilie” derived from the Latin “petrosilium” and the Greek ”petros” meaning stone referring to the parsley plant often being found in rocky areas. Parsley is over 2,000 years old and was found in the Eastern Mediterranean region, Turkey, Algeria and Lebanon.

According to legend, the parsley plant sprouted from the blood of Archemorus (the fertility king). It was dedicated to Persephone, queen of the underworld (Hades) and Zeus’ daughter. For centuries, Greek soldiers believed that contact with parsley prior to a battle meant impending death as it was commonly associated with funerals and death. Greek graves were filled with parsley plants and wreaths of parsley were left on tombs. People near death were said ‘to be in need of parsley’.

It is said that parsley was in the decorative garland on Hercules’ head signifying his victory as parsley was associated with invisibility and strength by the Romans. They chewed parsley after a meal to neutralize the strong smell of garlic on their breath. Roman farmers planted parsley in their sheep fields to prevent illness and to attract rabbits and hares.

Galen, the Roman physician (130–200 AD) used parsley for the “falling sickness” (epilepsy) and as a diuretic. Pedanius Dioscorides, the Greek physician and botanist (40-90 AD), also prescribed it as a diuretic and for irregular menstruation.

In ancient Greece, parsley was used to tonify digestion and to aid the female reproductive system. It was also part of medicinal concoctions for cure-alls, general tonics, poison antidotes, anti-rheumatics and formulations to relieve kidney and bladder stones.

Superstitious European folklore believed that parsley was best grown by pregnant women and witches as only a witch could germinate parsley (parsley seeds have a long and slow germination rate) so the best crops were planted on Good Friday.

It was considered bad luck in Britain to destroy a parsley plant during the Middle Ages as it would upset the spirits of the land while a sprig of parsley in a bouquet of flowers was thought to bring good luck and health.

In early Christian traditions, parsley was laid at the altar of St. Peter to ensure good weather for farming or for large celebrations.

Dried parsley, mixed with sea salt, was used as an all-purpose cleanser for kitchens, bathrooms and floors since ancient times.

Passover, the Jewish celebration, used parsley as a reminder of the grief and sorrow of the Hebrews due to their Exodus from Egypt.

White witches used parsley to ward off negative energies, shield against harmful influences and in rituals to cleanse and purify spaces, objects, and individuals. A cleansing bath with freshly harvested parsley was thought to purify the mind and body enhancing strong connection and communication with the Spirit World. Witches used parsley in rituals to honour the ancestors and recently deceased loved ones. They also used it to bring forth the energies of love and passion within relationships. They invoked them for physical fertility and for new ideas and opportunities. Parsley was also invoked for good luck, for favourable outcomes in various endeavours and to foster rebirth, transformation, and personal strength.

So as we can see, parsley has a long and interesting historical background.

Now let us look at parsley as a herb and its uses in cooking.

There are two types of parsley commonly in use today: flat leaves (whose stronger flavour is preferred by chefs), and curly leaves (which are used mostly for garnish). All parts of the parsley plant - stems, leaves, roots and seeds can be eaten. They are all used in Middle Eastern, American and western Asian cuisines.

Parsley root (tastes like parsnip) is eaten as a snack in central, eastern, and southern Europe or added as a vegetable in soups, stews, casseroles, marinades, stuffings and in omelettes.

French cuisine uses parsley regularly in its dishes mixed with fresh herbs to flavour soups, stews, roasts, etc. Three popular classic French recipes are the base for most dishes: “persillade” (chopped garlic mixed with chopped parsley), bouquet garni and fines herbes.

Bouquet garni is a base used for stocks, soups, casseroles, meats, and vegetables made with fresh parsley, thyme, and bay leaf (tied securely with cooking twine and placed in the pot then removed before serving). It may include other herbs such as rosemary, basil, chervil, peppercorns, and tarragon.

Fines herbes includes fresh parsley, tarragon, chervil, and chives.

In Italy, parsley is used in salsa verde, a mix of parsley, capers, anchovies, garlic and vinegar.

Gremolata is a northern Italian condiment commonly used to flavour Ossu Bucco, (a slow cooked veal shank). It is a mixture of finely chopped 30 gms parsley, 1 clove garlic and zest of one lemon. Gremolata is used to flavour to soups, stews and braised meats.

Cheiro Verde (green aroma) is a key Brazilian and Portuguese seasoning made from equal parts of of parsley, cilantro, and green onions, finely chopped and added to meat, chicken, fish, rice, beans, stews, soups, vegetables, salads, condiments, sauces, and stocks.

Mojo Verde is a Spanish green sauce from the Canary Islands which includes parsley. It is delicious on roast potatoes, grilled fish, meat and vegetables.

In the UK, parsley is blended into a roux-based sauce commonly served over fish, boiled meats and vegetables.

In the Middle East, a refreshing salad eaten at almost every meal is Tabouleh (parsley salad). Here’s the recipe:

1/2 cup fine bulgur wheat (to absorb the juices)
4 finely chopped Roma tomatoes, finely chopped
2-3 Lebanese cucumbers, finely chopped
2 bunches finely chopped parsley leaves
12-15 fresh mint leaves, finely chopped
4 green onions (scallions), white and green parts, finely chopped
Salt and pepper to taste
3-4 tablespoons fresh lime or lemon juice
3-4 tablespoons extra virgin olive oil
1/2 clove garlic or to taste, finely chopped
1 tablespoon pomegranate molasses syrup (optional)
2 tablespoons fresh pomegranate seeds (arils) for decoration
Romaine lettuce leaves (optional)

Rinse the bulgur wheat, place in a bowl, then pour hot water over it to just cover it. Leave to sit for about 5-7 minutes or until most of the water has been soaked up. Drain well and gently squeeze the bulgur wheat to remove any excess water. Set aside.

Mix the finely chopped cucumbers, tomatoes, parsley, mint and green onions

In a medium bowl, add the bulgur, season with salt and pepper to taste. Add the lime/lemon juice, olive oil, pomegranate syrup and garlic and mix well. Then add the cucumbers, tomatoes, parsley, mint and green onions. Mix well again.

For best results, cover the tabouleh and refrigerate for 30 minutes or longer for flavours to develop. Decorate with fresh pomegranate seeds.

Use the Romaine leaves to scoop up the tabouleh or place the tabouleh in the leaves, wrap them and enjoy. You may also eat it with warm pita bread. Either way, it is delicious. Serve it often as the health benefits are huge.

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Parsley is a very versatile herb, used for cooking because of its flavour and for its health giving properties from its minerals and vitamins. It has an alkaline effect in the body. It has anti-fungal and anti-bacterial properties.

Parsley contains 154% of the daily recommended amount of vitamin K, an essential vitamin that supports bone, skin, and heart health. One cup of parsley has about 89 percent of the daily value for vitamin C which promotes cellular growth, prevents scurvy and helps with gastro-intestinal health thus contributing to a healthy immune system.

Since there is so much information on the healing benefits of parsley, we will look into it more deeply in the next article. In the meantime, you may start adding parsley to your diet and enjoy the varied ways you can use parsley in Mediterranean sauces mentioned above and by adding French, Italian and Spanish flavours when cooking your meals. I’d love to hear from you if you have a favourite recipe using parsley too.

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Our next powerful and sacred herb is one of the three important herbs regularly used in most Mediterranean cuisines.

Rosemary (Salvia rosmarinus, or Rosmarinus officinalis) is an easy to grow evergreen, woody perennial shrub found in the Mediterranean region, in Spain and in Portugal. Rosemary has pretty purple, white, pink, or blue flowers, needle-like leaves and a lovely aroma. Its name “rosemary” comes from the Latin words “ros” and “marinus” meaning “dew of the sea.” It has traditionally been associated with remembrance, love, and fidelity.

This herb with its slightly bitter, astringent taste is found in most gardens worldwide. It is packed with powerful antioxidants, volatile oils, vitamins and health-enhancing compounds. It contains Vitamins A, C, B6, Folate, Calcium, Iron, Magnesium, Manganese, Potassium, Zinc and Copper as well as other protective phytochemical compounds.

Rosemary is known to improve mental concentration, memory and brain health by improving the mood and reducing stress. It supports digestion. It boosts the immune system to reduce inflammation. Just smelling crushed rosemary helps enhance memory. Rosemary supports the liver, enhances circulation and alleviates pain with menstrual cramps.

It dates back to spiritual burial rituals in the tombs of Ancient Egyptians (3,000BCE). It was found in China as early as 220CE during the late Han dynasty. Greeks and Romans used it in incense for purification to banish diseases and evil spirits. During the Middle Ages, rosemary was widely burned in European homes and hospitals to keep illnesses away.

Pedanius Dioscorides, a Greek botanist (circa 40-90CE) mentions rosemary in his famous De Materia Medica, one of the most influential herbal books in history. It arrived in England when the Romans invaded in 43CE. Charlemagne ordered rosemary and other herbs to be grown in monastic gardens and farms in the 8th Century where it was first officially recorded. Countess Joan of Hainault sent cuttings of it to her daughter, Queen Philippa for planting in the gardens of the old Westminster palace .

In Europe, Hungary water (known as “the Queen of Hungary’s Water” Eau de la Reine de Hongrie, or “spirits of rosemary” was one of the first alcohol-based perfumes made with rosemary. In the mid 1300’s, this recipe revived circulation in the paralyzed limbs of the Queen of Hungary curing her, hence it’s name.

Hungary Water Recipe (external use only). Pour 1 gallon of spirit (apple cider vinegar, witch hazel, or vodka) over 1 1/2 lb. of fresh rosemary tops in full bloom. Infuse for four days. Strain the herbs, then bottle and use. Hungary water helped gout sufferers when rubbed vigorously on their hands and feet.

In the 17th century, early European settlers brought rosemary to America. It then spread to South America and internationally.

Several of Shakespeare plays mention the use of rosemary in burial or memorial rites for remembrance. In Shakespeare’s Hamlet, Ophelia says, “There’s rosemary, that’s for remembrance. Pray you, love, remember.” In Romeo and Juliet, (Act 4, Scene 5) Friar Lawrence advises the Capulet household to “stick your rosemary on this fair corse…” It is said that “In the language of flowers it means ‘fidelity in love’”.

Rosemary is mentioned in the folk song “Scarborough Fair” popularized by Paul Simon and Art Garfunkel. In the Spanish fairy tale The Sprig of Rosemary, the heroine touches the hero with the titular sprig of rosemary to restore his magically lost memory. Rosemary has been a symbol for remembrance during war commemorations and funerals in Europe and Australia. Mourners threw it into graves as a symbol of remembrance for the dead. Rosemary is used in the Danube Swabian culture for christenings, weddings, burials and festivals; for example, an apple with a rosemary sprig in it is used for the German Kirchweih celebrations.

In the Mediterranean, finely chopped rosemary is added to salad dressings (as one of the three commonly used herbs - oregano, rosemary, and thyme), in soups, roasts, chicken and meat stews, marinades, baking and barbecues. Chopped rosemary when sprinkled on roast potatoes and roast chicken with salt, lemon juice and a hint of paprika adds that extra flavour that makes them irresistible (use the Greek barbecue recipe). Focaccio with rosemary is a delicious and easy to make Italian bread.

I discovered that rosemary is especially useful when added to a barbecue. Normally, when meat is cooked at high temperatures on a barbecue grill, it becomes carcinogenic (cancer causing) as it cooks. Adding a sprig of rosemary when cooking meat prevents the meat from becoming carcinogenic.

A 2014 study involving subjects at risk for cardiovascular disease found that meat cooked with rosemary was able to decrease oxidative stress and inflammatory markers, which are known to increase the risk of heart disease.

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Rosemary can also be drunk as a herbal tea. To make rosemary tea, steep a teaspoon of dried rosemary leaves in a pot of hot water. Simmer gently for ten minutes. Enjoy!

For shiny hair and a healthy scalp, use left over rosemary tea as a hair rinse. Research has discovered that when rosemary oil is rubbed regularly on the scalp, it helps stimulate hair growth and prevent dandruff as it contains cineole, camphor, rosmarinic acid and carnosic acid. It also helps to improve the skin, reduces allergies, promotes respiratory health and aids in weight loss. (Use the same recipe as oregano oil) to make rosemary oil. This oil is used in perfumes, soaps, mouthwashes, and antiseptic solutions. It is also found in vermouth.

For over 20 years, rosemary extracts have been used as natural food preservatives and flavour enhancers. The smell of rosemary is a natural bug repellent against ticks and other bugs.

For a basic salad dressing, mix half a cup of quality olive oil with 1 teaspoon finely chopped fresh rosemary. Steep for at least half an hour or more. In a bowl, squeeze juice of half a lemon, then slowly add the herb infused olive oil, while whisking it until it becomes thick and cloudy. I add a pinch of crushed anchovy or anchovy paste for umami flavour, salt and pepper, some crushed garlic (half a clove, more or less), some honey (to taste) and a half teaspoon or more of Dijon or any other mustard. Adding mustard helps the olive oil and lemon juice stay together (emulsified). Note: This dressing can be stored for 3-4 days in the refrigerator. Only add the garlic to it half an hour before serving).

One can vary the flavour with apple cider vinegar, orange juice or balsamic vinegar instead of lemon juice and/or different oils. Use jam or maple syrup instead of honey. Add tomato ketchup and/or mayonnaise to make it creamier.

When cooking with herbs, use them at the end of your cooking for intense flavours or sprinkle on top just before serving to keep their healing properties.

In a trial involving Japanese men, rosemary extract was able to improve fatigue, mood, and cognitive function. After 4 weeks, the extract was also shown to increase energy levels and mental clarity.

A 2012 study found that rosemary powder had a cognitive enhancing effect in elderly individuals. Testing various doses, the researchers found that a 750mg/day dose increased long-term memory recall. The high-dose group that took 6,000mg/day saw a decline in memory recall.

In a trial with university students, taking 500mg of rosemary twice daily for a month showed promise for increasing memory performance. It also reduced anxiety, depression and improved sleep. After a month’s use, the students’ anxiety scores improved by 18% while depression scores improved by 9%. The sleep scores improved by 14%.

According to a study in “Therapeutic Advances in Psychopharmacology” (2016), inhaling rosemary aroma led to improved memory retention. This effect may be attributed to the ability of 1,8-cineole to increase the levels of acetylcholine, a neurotransmitter associated with memory and learning, in the brain.

A combination study involving rosemary, sage (Salvia officinalis), and lemon balm (Melissa officinalis) extract discovered that the extract improved delayed word recall in subjects under the age of 63.  

In a comparative trial, rosemary oil was discovered to be just as effective as a pharmaceutical therapy, minoxidil 2%, in treating androgenetic alopecia (male baldness). There was a comparable increase in hair growth in both groups, but there was less scalp itching in the rosemary oil group. 

A study involving patients with alopecia areata (patchy hair loss) found that daily application of an essential oil blend including, rosemary, thyme, cedarwood, and lavender mixed in carrier oil was able to support significant hair regrowth. 

In another combination trial, rosemary, thyme (Thymus vulgaris), and lavender essential oils significantly improved hair growth in participants with alopecia areata. Out of 20 subjects, 15 saw moderate to dense hair regrowth using the essential oil blend for 12 weeks. 

So as you can see, rosemary is a very powerful herb that deserves to have a prominent place on our table for its flavour enhancing abilities and for its many amazing health benefits. It is an inexpensive, easy to care for, herb that grows well in the garden in mild climates and indoors in pots. I would love to hear from you how you have benefited from adding rosemary to your diet.

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We will now look at another powerful Mediterranean herb called Oregano (Origanum vulgare) also known as Spanish thyme or “wild marjoram.”which is part of the mint family. The name “oregano” comes from the Greek words oros (mountain) and ganos (joy), meaning “joy of the mountains.” Ancient healers believed oregano brought joy and wellness to those who consumed it. Oregano has fuzzy, oval leaves, and it produces stunning clusters of either pink, white, or purple flowers.

This herb has been used for centuries in Egypt and Greece. Oregano has a history of folk medicinal use going back to the ancient Greek and Roman empires where oregano was used to treat ailments from asthma, muscle cramps, indigestion, and diarrhea., Oregano poultices were used topically in ancient Greece to alleviate skin conditions, for aches, skin sores and wounds, pain and inflammation in the muscles. In ancient Egypt, oregano was used to soothe insect stings, preserve food, and even as an antidote to poisons. Throughout the Mediterranean, oregano has been a remedy for digestive discomforts such as stomach aches, diarrhea, and indigestion.

Carvacrol and thymol in oregano have anti-inflammatory, anti-bacterial, anti-fungal and immune-boosting properties. Oregano also contains limonene, and terpinene.

Oregano is high in vitamins A, B vitamins including folate, C, K, E, together with minerals such as zinc, iron, manganese, calcium, magnesium, phosphorus, sodium, potassium, and selenium. Oregano is a good source of iron and zinc and an excellent source of vitamin K which is important for bone health and for regulating blood sugar levels making it one of the best herbs that one can enjoy in our diet.

In the Mediterranean, oregano is used to flavour sauces, breads, marinades, vinaigrettes and salads.

Greek oregano (Origanum heracleoticum) has a stronger, more robust flavour than the sweeter Italian oregano (Origanum × majoricum hybrid). There are also Cuban, Mexican and Syrian oregano varieties.

Besides eating the herb, oregano oil is commonly used for its powerful healing properties to help avert colds/influenza, for respiratory infections, etc.

Studies show that oregano oil is good for coughs, muscle spasms and infections due to its antioxidants such as lutein, zeaxanthin and thymol. Oregano based products are used to relieve inflammatory conditions including allergies and rheumatoid arthritis. Herbal extracts are also used topically to reduce issues like insect bites, psoriasis, acne and muscle pain.

Studies have also shown that oregano oil can inhibit the growth of Candida albicans, a common yeast responsible for urinary infections.

A study published in Food and Agricultural Immunology found that supplementing with oregano oil significantly increased the production of white blood cells, which play a critical role in the body’s immune response.

Oregano also helps digestion by increasing bile flow to help digest fats. It is regularly used in Mediterranean salad dressings and meats. Due to its strong anti-bacterial, anti-fungal and anti-inflammatory effects, using it when cooking meat, poultry and fish will protect one from salmonella and other food poisoning. Oregano oil may promote gut health by combating harmful bacteria and parasites in the digestive tract. Its antimicrobial properties may also aid in reducing symptoms associated with conditions like Small Intestinal Bacterial Overgrowth (SIBO).

A 2014 study published in Global Advances in Health & Medicine found evidence that use of herbal antimicrobials is just as effective as the antibiotic usually given for the treatment of Small Intestinal Bacterial Overgrowth SIBO. When 104 SIBO patients diagnosed (via lactulose breath test) were treated either with rifaximin (1,200 milligrams) or herbal antimicrobials over the course of four weeks, the results showed that 46 percent of the patients treated with herbal antimicrobials experienced symptom improvements compared to only 34 percent treated with the antibiotic, rifaximin.

Research published in the Journal of International Medical Research suggests that adding oregano oil supplementation can improve cholesterol levels.

For the study, 48 patients with mild hyperlipidemia were given lifestyle and low-fat dietary advice. Thirty-two of the patients (study group) were prescribed 25 ml of oregano distillate to be taken after each meal for three months, and the remaining 16 patients were the control group.

After the three-month study period, those in the study group showed significantly greater increases in high-density lipoprotein (HDL) cholesterol and significantly greater decreases in low density lipoprotein (LDL) cholesterol compared to the control group.

Several studies show that oregano essential oil helps sperm move better. One study with 25 men who couldn’t have children found that oregano oil made sperm move faster and better after just 5 to 10 minutes. It improved their speed and movement patterns without hurting their DNA. Also, oregano oil worked better than other oils like sage and eucalyptus in making sperm more active and healthy.

In alternative medicine, oregano is increasingly being incorporated into various healing practices due to its natural and potent health benefits. One notable trend is the use of oregano extract and essential oil as natural food preservatives, driven by consumer demand for clean-label products.

I personally use two drops of wild oregano oil under my tongue three times a day for a few days at the first signs of a cold (which are normally fatigue and a sore throat) and it protects me against the cold/flu from developing further. If taken right at the start, I find that it cuts the cold symptoms very quickly and stops it from progressing. Once one is already ill, it takes longer to heal. The strong taste of the oil can be daunting for some although after a while the tongue gets used to it. If one finds it is too strong, one may mix it with some olive oil to help make it easier to take. Placing the drops under the tongue helps it absorb quickly into the bloodstream and bypasses the digestive system. Since it is a powerful oil, take it as medicine and use it very sparingly and only for very short periods of time. It has been my go-to remedy for over 10 years now.

I also use oil of wild oregano to prevent colds/flu from developing when flying (one or two days before, during the flight and for a few days after) or when people around me are suffering from colds in the Spring and Fall and I want to avoid getting sick.

Using oregano oil may also provide relief from respiratory issues such as asthma and bronchitis. It can be used to protect against gum disease and tooth decay by using diluted oil of oregano on our toothpaste or in our mouthwash.

Inhaling steam infused with oregano oil or using it in a diffuser can help clear congestion and improve breathing by loosening mucus in the airways. One may also add a few drops of oregano oil to hot water and inhale the steam for quick relief during the cold season. Oil of oregano can be bought in most pharmacies or health food stores.

Making homemade oregano oil is easy: 1 cup oregano leaves (dried) or 2 cups chopped fresh leaves and stem, 1 cup olive oil (extra virgin preferable. One may also use other oils). Put both in a glass jam jar and seal.

Boil water in a pot and when it comes to a boil, place the jam jar into the hot water (bain marie) for 10-15 minutes to allow the oils from the oregano to diffuse into the olive oil. Remove jam jar from hot water carefully with gloves. Shake the jar gently and place in a dark cupboard. Shake it once a day, for between one to two weeks. Then strain the jam jar with the oregano infusion into another clean jam jar and use as needed. It will keep for up to a month in a cool, dark closet.

I find that wild oregano oil is stronger and more effective than regular oregano oil although it is not easy to find everywhere. One can also use the oil of oregano topically for muscle spasms by rubbing it directly or placing some oil on a cloth or bandage and wrapping it around the sore spot.

A note of caution: Pregnant or breastfeeding mothers should avoid oil of oregano as it may cause miscarriages or other issues.

Oregano tea can be enjoyed for all its great benefits and it’s easy to make:
2 teaspoons of fresh oregano (or 1 tsp of dried oregano), 1-2 cups of water
Bring water to boil, add oregano and simmer for 15 minutes, strain and enjoy. Add, powdered ginger, lemon and/or honey for more flavour. To this day, oregano infused tea is considered a remedy not only for gastrointestinal issues but also for soothing colds and respiratory ailments.

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One may add oregano to most dishes for flavour and health benefits. Here’s a traditional recipe for Greek oregano chicken that you may want to try out. It’s simple and easy to make.

Greek-Style Grilled Chicken With Oregano, Garlic, Lemon, and Olive Oil

It’s good for bar-b-ques. It may also be baked in the oven or in an air fryer. The goal is crispy chicken. Cook it on lower heat initially until almost cooked and finish on high heat to give it the crispiness. Click link above for a more detailed recipe.

Ingredients:
3 whole lemons, 5 medium cloves garlic, minced (about 4 teaspoons; 20 g),
3 tablespoons minced fresh oregano, 1/4 cup (60 ml) extra-virgin olive oil,
Kosher salt and freshly ground black pepper,
1 whole chicken, 3 1/2 to 4 pounds (1.6 to 1.8 kg) cut up and flattened or its equivalent in chicken thighs. (Optional: add 1 teaspoon of Dijon/honey mustard).

Grate 2 teaspoons lemon zest into a large bowl. Squeeze two lemons to obtain 3 tablespoons of lemon juice. Add lemon juice, garlic, oregano and mustard, if used into bowl and mix well. While whisking constantly, slowly drizzle in olive oil to form a thick emulsified vinaigrette. Season to taste with salt and pepper.

Pat chicken dry with paper towels and place chicken, breast side down, on a large cutting board. Using kitchen shears, remove backbone by cutting along either side of it. Turn chicken over and lay out flat. Press firmly on breast to flatten chicken (butterfly). For added stability, run a metal or wooden skewer horizontally through chicken, entering through one thigh, going through both breast halves, and exiting through the other thigh. Tuck wing tips behind back. Season generously with salt and pepper. (I prefer to add salt at the end of cooking when the chicken is almost done as I find this makes the meat more tender).

Rub half of the vinaigrette evenly all over the surface of chicken, working it into every nook and cranny. The chicken may be kept in the fridge between 2 to 24 hours.

Preheat bar-b-que grill to medium and place chicken (skin side up) on cool side of lightly oiled grill with legs facing the hot side. Cook with closed lid until thermometer inserted into thickest part of breast registers 120°F (49°C), about 30 to 45 minutes. Turn chicken and place on hot side of grill, skin side down, with breasts pointed toward cool side. If using a gas grill, reduce heat to medium-low. Press down firmly with a wide, stiff spatula to ensure good contact between bird and grill.

Cover and cook until skin is crisp and thermometer inserted into thickest part of breast registers 145 to 150°F (63 to 66°C), about 10 minutes longer. If chicken burns before temperature is achieved, slide to cool side of grill, cover, and continue to cook until done. The skin should be golden brown and crispy. Keep lid closed at all times except when checking temperature.

Move chicken to a cutting board. Allow to rest for 5-10 minutes. Meanwhile, split remaining lemon in half and place cut side down on hot grill. Grill until well browned, about 5 minutes. The skin should be deeply golden with crispy edges, and the juices should run clear when you pierce the thickest part. Carve chicken into pieces, drizzle with remaining vinaigrette, and serve immediately with the grilled lemon halves.

For a traditional Greek side dish, cut up some Yukon gold potatoes into quarters. Add onion quarters (and any other vegetables you may wish to add). Make the same vinaigrette as for chicken and leave to marinate in separate bowl in fridge. Cook on bar-b-que grill while cooking chicken until the outside of the potatoes is crispy and well cooked (as well as the other vegetables). Add onions once the potatoes are almost cooked so that they will be caramelized and golden brown. You may also add some whole garlic bulbs with skin at same time as onions and cook them on the grill as they will caramelize and add extra flavour.

Enjoy your Greek meal and let me know how you liked it. Next, we will be looking at another very powerful herb which is the third of the three Mediterranean herbs.

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Herbs are normally used to flavour foods to make them a lot more tasty. In Mediterranean countries, a variety of herbs are used to flavour all kinds of foods. They also make tea from herbs which help heal different issues.

We will look at some common herbs that are used regularly in Mediterranean cuisines in salads, in meat and fish dishes and for herbal teas in the next few articles.

Our first herb has a long, long history and is called thyme. Many of you already know it and are using it.

Thyme (Thymus vulgaris) is a herb used commonly in Mediterranean countries for centuries. It was used by ancient Egyptians in their embalming fluids for preserving the ancient Pharoahs’ bodies before they were buried in the pyramids. Greek temples used it as incense in ancient Greece.

Due to their antifungal, antimicrobial and antibacterial qualities, the Greeks also used thyme in their communal baths.

Ancient Romans used thyme to add flavour to their cheeses and to preserve their alcoholic beverages. They introduced thyme to the British Isles after Julius Caesar invaded them in 55-54 BC.

Hippocrates, the father of modern medicine (circa 460 BCE to 370 BCE) recommended thyme for respiratory diseases and conditions. To this day, thyme tisanes (teas) are still used for respiratory issues such as colds and influenzas in most Mediterranean countries. Wild thyme can be found all over the countrysides giving off a delicious aroma and cultivated thyme is grown in most gardens today.

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Thyme tea is drunk regularly during the cold winter months to prevent respiratory infections, especially in France and Italy. Once you already have a cold, thyme tea can act as an expectorant for coughs. It is excellent for easing bronchitis, asthma, sinus congestions, sore throats as well as seasonal allergies. Drinking strong thyme tea helps ease most cold symptoms especially sore throats.

Because of its flavour enhancing and health benefits, using thyme can also help with acne issues, various infections, reduce high blood pressure (due to its high potassium content) and enhance digestion. This herb is high in zinc, manganese, magnesium, and iron as well as calcium and potassium . Its antioxidant compounds, such as thymol and rosmarinic acid, help protect our cells from free radical damage to reduce the risk of chronic diseases. It is rich in flavonoids, diterpenes, and phenolic acids and vitamins such as Vitamin A, Vitamin C, Vitamin K as well as B vitamins, specifically Riboflavin (B2) and Vitamin B6. It is also high in dietary fiber.

Being rich in iron, it is helpful for people who have anemia. Besides lowering blood pressure and improving circulation, thyme also lowers cholesterol levels. The oils in thyme help reduce bloating, gas and intestinal cramps in the digestive tract so drinking thyme tea has an added benefit when enjoyed after a meal. In addition, the oils in thyme also suppress appetite helping to reduce weight by stimulating our metabolism.

The combination of calcium, manganese, and Vitamin K helps improve bone health.

While thyme helps with menstrual cramps, it is not advisable to drink it after the early stages of pregnancy as it may cause miscarriages.

Another benefit of including thyme in our diets is that may help prevent the growth of malignant tumours and cancer cells.

• Carvacrol decreased the growth and migration of two colon cancer cell lines, according to a new study published in Anti-Cancer Drugs.

• Overall, evidence indicates that carvacrol has therapeutic promise for both colon cancer prevention and treatment.

Due to its antibacterial qualities, using thyme in our meals may prevent food poisoning through contaminated food. It helps prevent food from decaying so can be used as a natural preservative. It is also excellent for the prevention of cavities and for tooth decay. Thyme has a calming effect on the body helping to reduce stress levels. Its high Vitamin A content aids in improving eyesight.

Thyme is often used to marinate and grill fish which is enjoyable in most of the Greek Islands and in Greek restaurants everywhere. It is also excellent in meats such as chicken, lamb, sausages, meat loaves, in soups and stews, in egg dishes, pasta and salad dressings; and in many baked goods such as breads and cookies.

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Thyme harmonizes very well with tomatoes, onions, bell peppers, garlic, feta cheese and olives in salads. Greek salads usually have a lot of thyme in them. It is also one of the main components of the famous Herbs de Provence herbs used in salads and it is commonly added to most French cuisine.

One may also add the following dried herbs to this traditional recipe: 2 tablespoons Marjoram, 2 tablespoons Basil, 1 teaspoon Tarragon, 1 Bay leaf powdered, 1 teaspoon Fennel seeds and 1-2 teaspoons Lavender for even more flavour and health benefits.

Use the herbs de Provence blend in soups, stews, marinades, grilled fish, meat and chicken. Add it when cooking white beans.

In Provence, France a traditional earthenware dish, called a tian, is used for baking vegetables. The resulting dish is also called a tian, and usually consists of layers of thinly sliced vegetables (eggplant, zucchini and tomatoes) baked with olive oil and herbs de Provence until tender.

Adding thyme and rosemary enhances the flavour of roasted vegetables such as mushrooms, butternut and other squash, potatoes, sweet potatoes, carrots, parsnips bell peppers, beets, shallots, onions and celery. When baked, the sugars in the vegetables will caramelize adding to the flavour.

So as we can see, thyme has a long and ancient history of use and benefits that have been known for centuries and these benefits continue to be enjoyed up to the present day. This ancient herb packs a huge punch in terms of its nutrient density and flavour so it is worth incorporating it into our diets, making our food rich and flavourful while enhancing our health.

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We will now explore zinc’s prominent use in Ayurveda (circa 100 BCE) for healing and for pacifying all three doshas. Various foods and herbs were identified in Ayurvedic medicine as having a similar effect to zinc in the body. These included aloe vera, beets, carrots, chamomile, coconut oil, cucumbers, garlic, hibiscus, pomegranates, dried seaweed (rehydrated) and sage. Herbs such as goldenseal, triphala, astragalus, kushta (Indian costus root), calendula, marigold, echinacea, bhingaraj, licorice root mixed with ghee, and vitamin A also mimic zinc’s effects in the body. (For healing recipes - please upgrade to paid membership to receive the healing with food recipe e-book with its regular updates).

Holy Basil (Tulsi, Ocimum tenuiflorum) - the queen of herbs - is one of the most important herbs in Ayurvedic medicine as it is an adaptogen. Being high in Vitamin A and C, calcium, zinc (about 7.1 mg, meeting 47% RDA), and iron, it can help calm all aspects of the mind, body and emotions. Drinking Holy Basil tea regularly is encouraged for its antiviral, antibacterial, and anti-inflammatory properties as well as its wound healing properties which helps with acne, keloids (scarring due to trauma) and ulcers.

As we know, stress shuts down our immune functions to prepare us for the “fight or flight” response. When we suffer from daily chronic stress, we end up with a compromised immune system making it susceptible to various respiratory and health infections. Holy Basil helps reduce all types of chronic stress (physical, mental, chemical and emotional). It can also help to maintain healthy blood sugar levels, so Ayurveda highly recommends drinking it for pre-diabetics and type-2 diabetics. Studies have also shown that Holy Basil helps with weight gain, lowers cholesterol, helps with insulin resistance and with many respiratory ailments.

The Journal of Ayurveda and Integrative Medicine indicates that the anti-anxiety and antidepressant properties present in Holy Basil can be compared to that of antidepressant drugs like diazepam without any of its negative side effects. A study found that people who used Holy Basil every day, showed less signs of anxiety, stress and depression and felt more connected to their surroundings.

More and more people are turning to natural options such as Holy Basil as an alternative to medications. I find drinking the Holy Basil tea is a great way to add more water to my day so I keep a pot of tea simmering on the stove ready to drink all day long.

Brahmi (Indian pennywort or bacopa monnieri) is another Ayurvedic herb rich in zinc known for its relaxing, antipyretic (fever) and stress-reducing properties. It helps with anxiety and fatigue, enhances the memory, stimulates learning, concentration and can sharpen one’s intellect. It also helps us to produce “serotonin” our happy, relaxing hormone.

In Indian mythology Brahmi, a Sanskrit word, probably comes from Brahman, the Hindu God of Creation signifying sacred or holy. Brahmi has been revered in Ayurveda for over 3,000 years. The literal meaning of brahmi in Hindi/Sanskrit is anything that increases intelligence, memory, and general cognition.

Classical ancient Ayurvedic texts such as the Charaka Samhita and the Sushruta Samhita describe Brahmi as “Medhya Rasayana” (a rejuvenator) for the intellect, memory (Smriti), and wisdom (Prajna). Acharya Charaka also grouped it under Prajasthapana (herbs that stabilise pregnancy) and Balya (strength-promoting). Its rasa (taste) is bitter and astringent, its virya (potency) is cooling, and its vipaka (post-digestive effect) is sweet. These attributes help balance Vata and Pitta, pacifying anxiety and excessive mental activity while promoting clarity and calmness.

“Brahmi” describes two Ayurvedic herbs (Centella asiatica and Bacopa monnieri) revered for their mind-enhancing properties and their nervous system support. Both herbs are believed to promote subtle awareness and sattva (the pure essence of consciousness).

Brahmi is used for both herbs due to geography - in southern India, “Brahmi” refers to Bacopa monnieri, and in northern India, Centella asiatica is known as “Brahmi.” In the Western world, Centella asiatica is known as Gotu Kola.

Brahmi is rich in minerals such as sodium, potassium, manganese, copper and zinc. Daily use provides five times more beneficial antioxidants to the body than Vitamin E. Multiple double-blind studies have confirmed a significant improvement in working memory, particularly verbal recall, when taking 300mg/day of Brahmi daily over 12 weeks.

Brahmi hair oil is used for hair growth with clinical observations noticing increased hair thickness and reduced hair loss after 3 months of regular use.

Shatavari (asparagus racemosus) - part of the asparagus family - is known for its fertility benefits in Ayurvedic medicine. It is a storehouse of vitamins, minerals and antioxidants. Shatavari helps fortify our immune system, helps with stress and anxiety, improves digestion and is used to treat a variety of respiratory ailments.

Shatavari may be used instead of zinc supplements as it contains 0.54 mg zinc per 100 gms as well as iron, calcium, manganese, selenium, and B vitamins (thiamin, folates, niacin), vitamins K, E and C.

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Bhringraj (Eclipta Alba, False daisy) or “Ruler of the hair” is considered a rasayana (rejuvenator), a strong adaptogen and it balances all the doshas. The Bhringraj plant belongs to the Asteraceae family. It is native to India and parts of the Southeast Asia. Bhringraj contains an abundance of phytonutrients, vitamins, and minerals including iron, calcium, magnesium, vitamins D, and E, sodium, copper, zinc and potassium. This herb has been used externally for centuries in India for beautiful skin, lustrous complexions and shiny healthy hair.

Ayurveda uses it primarily in herbal hair oils, hair conditioners and masks to strengthen hair, prevent hair loss and premature graying since stress contributes greatly to hair loss. I can confirm this as I have been using it regularly. An ancient Vedic hair oil recipe includes Bhringraj, black sesame, organic coconut oil infused with goat’s milk and herbal extracts.

Indian mothers used to massage their children’s heads on a weekly basis with Bhringraj oil as it has strong moisturizing, nourishing, and revitalizing properties. When Bhringraj oil is massaged regularly on the scalp it reduces tension and anxiety creating a deep sense of relaxation while nourishing the hair follicles for shiny, healthy hair. It penetrates deeply into the scalp to hydrate it when left overnight. Regular hair massages with Bhringraj oil also helps increase blood flow to the scalp. Due to its anti-inflammatory and antifungal effects, it helps to reduce dandruff, scalp irritation and psoriasis. Caution: please read the ingredients in the ready made hair oils as they sometimes contain toxic chemicals in addition to the bhringraj.

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Besides herbs, Ayurveda uses zinc “bhasma” to help with diabetes.

The following is an important article regarding the use of the Jasada zinc based bhasma which is very interesting.

Jasada bhasma, a Zinc-Based Ayurvedic Preparation: Contemporary Evidence of Antidiabetic Activity Inspires Development of a Nanomedicine

In Ayurveda, metal-based preparations, “bhasmas”, are indicated for the treatment of several diseases. Standard Ayurveda textbooks recommend Jasada bhasma (zinc based bhasma) as the treatment of choice for diabetes. Modern medicine also recognizes the important role of zinc in glucose homeostasis.

The pancreas is the site of insulin synthesis, storage, and secretion, and zinc is involved in each of these processes. Even before any evidence of a relationship between zinc and insulin existed, it was known that addition of zinc extended insulin’s duration of action. As early as 1930’s, zinc was known to be important for the integrity of the crystalline structure of insulin

The preparation of bhasmas includes two main stages: shodhan (purification) and maaran (incineration). Shodhan process involves repeated trituration with herbal extracts, cow urine, milk, ghee, and so forth. Maaran process involves repeated cycles of incineration. Thus, bhasmas are metals that go through a purification and incineration process that turns them into ash.

A condition similar to diabetes is recognized in Ayurveda, termed “Madhumeha” which means honey-like urine. Ayurvedic treatment of diabetes includes several herbal drugs and also a few mineral preparations including bhasmas .

Jasada bhasma (also known as Yashada bhasma) is also indicated in various disorders, namely, diabetes, anemia, cough, ulcers, depression, ophthalmic problems, and so forth. Standard Rasashastra textbooks recommend Jasada bhasma as the treatment of choice for diabetes.

We have now learned quite a bit about how Ayurvedic medicine has been using zinc since ancient times. We also explored various Ayurvedic herbs that are high in zinc and their benefits on our body with special reference to the adaptogenic herbs that help us combat stress thus ensuring our immune system remains strong enough to protect us from dis-ease. In the next article, we will look at some of the European herbs that are high in zinc and their healing properties.

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Zinc is one of the oldest minerals, after iron, recorded in history. This is due to its healing properties as this bluish-white, lustrous metal is an essential trace mineral for humans, plants and animals. After iron, zinc is the second most abundant trace mineral in humans.

Let us first look at the written history of zinc in India. Zinc oxide was first recorded around 100-200 BCE, in one of the oldest foundational Sanskrit texts on Ayurveda (Indian traditional medicine) called the Charaka Samhita.

This text mentions a metal which, when oxidized became pushpanjan (zinc oxide). This was often used as a medicinal salve for open wounds and for healing the eyes.

The Charaka Samhita was also one the earliest records of a “code of ethics” for physicians and nurses, attributing "moral as well as scientific authority to the healer”.

The Hindu assumption that the Atman (soul) exists and is immutable is the basis of this text. It defines physical and mental diseases as being caused by an imbalance in body, or mind (or both), due to external factors such as Prakriti, (the natural world), age or lack of harmony (equilibrium) between the three Gunas (please read my article on the Gunas). The Charaka Samhita has several chapters on diet and emphasizes

“that a wholesome diet is essential for good health and to prevent diseases, while unwholesome food is an important cause of diseases”.

In the Charaka Samhita, four important elements in a medical treatment were mentioned, namely the patient, the physician, the nurse and the medicines. All four are essential to recovery and a return to health.

The physician provides knowledge and coordinates the treatment. He "explores the dark interior of the body with the lamp of knowledge", according to Valiathan's translation.

The physician must express joy and cheer towards those who can respond to treatment, masterfully avoid and save time in cases where the patient suffers from an incurable disease, while being compassionate towards all.

The nurse must be knowledgeable, skilled at preparing formulations and dosage and sympathetic towards everyone and clean.

The patient is responsible for being positive, to describe how he/she feels and to remember and respectfully follow the physician’s instructions.

Historically, zinc mines near Zawar, Udaipur in India, have been active since the Mauryan period (circa 322 and 187 BCE). The Romans manufactured brass using zinc around 30 BC. The oldest known pills were made of the zinc carbonates hydrozincite and smithsonite. These pills were used for sore eyes and were found aboard the Roman ship Relitto del Pozzino, wrecked in 140 BC.

Zinc oxide ointment is also mentioned by the Greek physician Dioscorides (1st century AD). Galen suggested treating ulcerating cancers with zinc oxide, as did Avicenna (Ibn Sina, the father of modern medicine) in his "The Canon of Medicine".

In 721 AD, the Persian alchemist Abu Musa Jabir Ibn Hayyan Al-Azdi, (also known as al-Harrani, al-Sufi and Geber - who was considered the father of Arabian chemistry and was one of the founders of our modern pharmacy - developed an important chemical system in the 8th Century laying groundwork that later scientists built upon.

Zinc was known as Yasada (Jasada) in the Hindu king’s Madanapala (Taka dynasty, India) medical Lexicon (circa 1374) which described the smelting and extraction of impure zinc by reducing calamine with wool and other organic substances. The mines of Rajasthan, India show definite evidence of zinc production going back to the 6th century BC. The Greeks are thought to have known and used zinc in alloys to make brass in the 7th Century. The oldest evidence of pure zinc comes from Zawar, in Rajasthan, as early as the 9th century AD when a distillation process was employed to make pure zinc

The Rasaratna Samuccaya, an Indian Sanskrit treatise on alchemy. (circa the 13th-16th century AD) described two types of zinc-containing ores: one used for metal extraction and another used for medicinal purposes. This technique was only discovered by the Chinese in the 17th century.

In 1526, Paracelsus (alchemist) was thought to have been the first in the West to call it Zincum (or Zinke which, in German, means pointed). He believed that sickness and health in the body relied on the harmony of humans (microcosm) and nature (macrocosm) which he studied from the doctrine of signatures, (dating back to Hippocratic medicine which mentioned that "cures for human ills were divinely revealed in nature, often through plants”). Paracelsus used this knowledge to identify the curative powers of plants based on the fact that if a plant looked like a part of the body, then it had the ability to cure that part of the body (for example, since walnuts look like the brain, eating walnuts would help heal the brain). The German chemist, Andreas Sigismund Marggraf, is credited in the West with discovering pure metallic zinc in 1746 and commercializing it, although the Swedish chemist, Anton von Swab, had already distilled zinc from calamine four years prior.

Our body (including brain, bones, kidneys and liver) contains approximately 2-4 gm of zinc. The highest concentrations of zinc are found in the prostate and the eyes. Zinc boosts our immune system by fighting off infections, healing wounds, and synthesizing our DNA (enzymes and proteins) which are essential for cell growth and repair. Zinc is an antioxidant which protects cells from damage. It supports the development of our brain and nervous system. It maintains the health and appearance of our skin, hair, nails and together with vitamin D is essential for our muscles as well as the growth and strength of our bones. It also plays a role in our sense of taste and smell. Zinc is also needed for our digestive enzymes which are used to neutralize any alcohol we may consume.

Zinc is crucial for so many functions in the body including reproduction and fertility as it supports the development of eggs in women. It is also essential during the baby’s growth in the womb and after birth.

Men’s semen is high in zinc as it is needed for both sperm production and sperm mobility. Zinc is critical for the prostate gland. Our intestines are thought to regulate zinc throughout the body.

According to the U.S. Institute of Medicine, the current average requirement for zinc for both men and women (over 14 years) is 6.8 to 9.4 mg/day, respectively.

“You don’t need much zinc, but it has so many benefits and can really affect how your body works,” said Rachel Harrison, a registered dietitian and certified nutrition support clinician at Banner - University Medical Center Phoenix.

“It plays an important role in several zinc-dependent enzyme systems such as those involved in digestion, immune functions, wound healing and DNA and RNA production.”

“This important nutrient supports healthy fetal development when you are pregnant,” says registered dietitian Julia Zumpano, RD. “It also plays key roles in fighting germs, healing wounds and more.”

It’s also an antioxidant. “Antioxidants help prevent cell damage that contributes to heart disease, cancer and other serious health conditions,” says Zumpano. Zinc exists in cells throughout your body.

Zinc is found in every vitamin supplement sold today. Watch out for both zinc oxide and zinc carbonate as they are almost insoluble and poorly absorbed by the body.

A 2021 systematic review of 28 studies found that using zinc lozenges, gels or nasal sprays helped people feel better two days sooner than those who didn’t use zinc. The U.S. Food and Drug Administration (FDA) does not recommend using zinc based nasal sprays as they may damage the nerve receptors in the nose, causing anosmia (lack of smell). Reports of anosmia were also observed in the 1930’s when zinc preparations were used in a failed attempt to prevent polio infections.

Studies suggest that taking 80 milligrams (mg) of a zinc supplement, along with other vitamins for eye health, can lower the risk of advanced age-related macular degeneration (AMD) and vision loss by 25%. People with AMD are at risk of losing their eyesight if the disease progresses.

Zinc is found in baby powder, diaper rash creams, calamine creams, anti-dandruff shampoos, and antiseptic ointments. Zinc oxide is the most common active ingredients in sunscreen to prevent sunburn.

Iron rusts (when exposed to water or high humidity) so zinc is added to it through a process called galvanizing to prevent the rust. Zinc is a fire retardant, a wood preservative and is a component in television screens as well as batteries and mid-range lasers.

The high concentration of zinc used in pennies in many countries as well as in the galvanized cans of fruit juice and fruits/vegetables poses a high risk of zinc poisoning to children, dogs and parrots with fatal results. Symptoms of poisoning include anemia, liver/kidney damage, vomiting and diarrhea.

Foods rich in zinc include shellfish/seafood (especially oysters, crab and lobster), meat (beef, lamb, pork), and poultry (chicken, turkey, eggs).

On a side note, there is an ancient European saying that one should never eat shellfish when the “r” is not in the month to avoid poisoning. Ideally, one eats shellfish only between September and April as these are the cooler months in the Northern Hemisphere when the temperature is low so spoilage is reduced.

Pomegranate has the highest zinc content amongst fruits followed by blackcurrants.

Legumes such as chickpeas, lentils, and beans, as well as nuts (cashews, almonds) and seeds (pumpkin seeds, sunflower seeds, sesame, poppy, alfalfa, and hemp seeds), dairy products and whole grains (oats, quinoa, brown rice) also add zinc to our diet.

Two billion people in the developing world are zinc deficient causing health issues for children such as retarded growth, delayed sexual maturation, infections and diarrhea. In adults, this may also cause hair loss, nail changes, skin rashes/lesions, anemia, loss of appetite, diarrhea, nerve dysfunction, chronic fatigue, bad memory, slow wound healing and improper growth.

Zinc deficiencies also lead to reproductive issues - in women, it may lead to irregular menstrual cycles, hormonal imbalance, improper maturation of eggs or release from ovaries. In men, it may lead to a low quality of sperms, poor sperm count, poor sperm motility and prostate enlargement.

We are often deficient when we do not eat enough zinc-rich foods or we have a medical condition that may affect the absorption of zinc. Unfortunately, due to commercial farming, the level of zinc in the soil varies depending on the soil so zinc deficiency in plants is common.

Excess zinc may cause ataxia, lethargy, and a copper deficiency as it suppress the absorption of copper and iron.

As we can see, we need small amounts of zinc in our body to keep our immune system healthy, to nourish and strengthen our bones, muscles, hair, nails and skin. Most importantly, zinc helps the human race to reproduce itself in a healthy way. Excess zinc can be harmful to adults and fatal to children, dogs and parrots.

Zinc is an important trace mineral and there is a lot of information on it. As such, we will continue to discuss zinc and how it is used in Ayurvedic medicine and how we can benefit from this knowledge in my next article.

Ancient Ayurveda discovered that manganese is found abundantly in red and pink tourmaline stones. “Tourmaline” comes from an ancient Sinhalese word, “turamali” or a "stone of many colors" as tourmaline can be found in a rainbow of colours. However, since the pink and red tourmalines contain the most manganese, they are the ones mostly used in Ayurvedic herbal medicine.

Tourmaline was brought to Europe by the Dutch East India Company, (early 17th century) from Sri Lanka when they discovered the black tourmaline’s ability to become electromagnetically charged. It was used to clean out their pipes, giving it the name ‘Aschentrekker’ or ‘ash puller’. They charged tourmaline with heat at one end to create a negative and a positive pole just like with a magnet. In Brazil and South Africa these stones were considered gifts from the jungle spirits as they helped to ground and calm the mind, cleanse auras and help spiritual seekers on their path. Black tourmaline (schorl), was also used as a powerful shield against negativity.

Tourmaline gemstones were thought to relax muscles and nerves, relieve persistent muscle cramps, headaches, migraines, neck and back pain, heartburn and more when kept on the body.

In ancient Egypt , it was thought that Tourmaline contained many colours as it traveled along a rainbow. It was valued in ancient medicine in the Far East as a remedy for all types of illnesses including depression, to strengthen the body and spirit, to improve relationships, increase intuition, absorb harmful electromagnetic waves and help improve creativity. It is still used by creative people to this day.

Ayurveda called the pink and red Tourmalines “Vaikrant” (the king of Maharsa). They used them to concoct a herbal remedy called Vaikrant Bhasra. (Bhasra means to burn a mineral to ash and then incorporate it with other herbs to create a herbal remedy). This remedy was used to help cure weaknesses and digestive or physical ailments.

Tourmaline was considered a very powerful herbal remedy in Ayurveda for its variety of healing properties. These remedies are still used regularly by Ayurveda practitioners, many celebrities and the general Indian population.

Triphala, is a blend of three dried fruits: Amalaki,(Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). They are rich in antioxidants and support digestive health as they help cleanse the colon and aid in the absorption of nutrients, including manganese. Triphala is excellent for constipation and useful for weight loss.
Suggested amounts are ½ to 2 teaspoons triphala powder with honey daily mixed in water.

The world-renowned wellness and Ayurveda experts, Dr. Deepak Chopra and Dr. Christine Tara Peterson, in their 2017 study stated that Triphala helps reduce total cholesterol levels and corrects imbalances in the gastrointestinal tract as well as in the cardiovascular system.

Ashwagandha root (Withania somnifera) is known as the king of herbs. It is an adaptogen celebrated for its ability to ease stress, improve sleep, boost energy, support brain health, hair growth and the overall well-being of the body.

“Used for centuries in Ayurvedic medicine, adaptogens are a unique class of botanicals that help the body regulate its stress response — essentially supporting our ability to ‘adapt’ to physical, emotional and environmental stressors,” says Dr. Wood. “Unlike pharmaceuticals, which often have a single targeted effect, adaptogens work more broadly to help bring the body back into balance.”

Celebrities such as Meghan Markle, Gwyneth Paltrow and Jennifer Aniston have been said to use ashwagandha for its calming effects on the body.

As we are aware, stress reduction is essential for optimal nutrient and mineral absorption.
Suggested amounts are 1000 mg a day.

Note: Ashwagandha needs to be used for a minimum of 30 days to see results.

Shatavari (wild asparagus or Asparagus racemosus) is a beneficial herb especially for women as it helps with menstrual disorders, as a uterine tonic, enhances breast development and increases breast milk production, by regulating hormonal balance.

It is also beneficial for men as it improves testosterone levels. It may be good for diabetics as it helps manage blood sugar levels and heals ulcers. Shatavari may also promote memory functions due to its antioxidant activity. It has rejuvenating abilities to prevent aging, increase longevity, boost the immune system, improve mental function and adds physical vigour and vitality to the body. It also balances the Vata and Pitta doshas. It aids our digestive system to ensure the efficient absorption of nutrients.
Suggested amounts are 1 tablet daily.

Amalaki (Indian gooseberry which I have discussed previously), is a very potent source of Vitamin C. and enhances the absorption of minerals in the body, especially manganese. It also helps a fatty liver. It supports the immune system and overall health and vitality detoxifing and increasing blood levels. It balances all three doshas.
Suggested amounts are 1 to 2 fresh amlas daily or its equivalent in a dried or powdered format.

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Guduchi (Tinospora cordifolia), also known as “Amrita" (immortality) is known for its immune-boosting properties, promoting vitality and longevity. It works on several organs and systems in the body, and is often known as an elixir of life as it supports liver health, blood sugar levels, joint health, digestion, regulates metabolism, blood sugar levels and reproductive health. It is beneficial for all three doshas.
Suggested amounts are 10 to 15gm daily or ¼ to ½ teaspoon, once or twice daily. It can be mixed with warm water or honey, with milk, or with ghee (clarified butter).

Here are some further scientific links to studies on Guduchi.

"The Chemical Constituents and Diverse Pharmacological Importance of Tinospora Cordifolia." Pubmed Extract. Sep 2019. 27

"Medicinal Use of the Unique Plant Tinospora Cordifolia: Evidence from the Traditional Medicine and Recent Research." ResearchGate. Jan 2017. 28

"Scientific Validation of the Medicinal Efficacy Of Tinospora Cordifolia." PubMed Extract. Dec 2013. 29

"Tinospora Cordifolia: One Plant, Many Roles." PubMed Extract. Apr 2012. 30

"Chemistry and Pharmacology of Tinospora Cordifolia." SagePub. Nov 2016. 31

Haritaki, one of the three fruits in Triphala (above), aids in digestion and optimising the absorption of minerals (including manganese). It helps to remove toxins from the body and has the ability to cleanse, rejuvenate and balance all three doshas. It has antibacterial, anti-cancer, anti-diabetic, and antioxidant properties. Haritaki is revered for both its physical healing properties and for its potential to help spiritual well-being.
Suggested amounts are 10gm daily.

All these rejuvenating herbs have beneficial properties and can be used generally by everyone except pregnant women and those with special health conditions. It is, however, always preferable to take them under the supervision of a qualified practitioner to ensure it is best suited for your body type and health needs.

As we can see from the above, Ayurvedic medicine uses rejuvenating herbs to help in the digestion and absorption of nutrients and minerals. It also uses the tourmaline gemstone ash to introduce manganese into the body. Manganese is highly regarded in both Chinese and Ayurvedic medicine for its properties to enhance the well being of the body. Whether we obtain manganese by eating plants or from the Ayurvedic herbal remedies above, our health will benefit from the addition of this powerful trace mineral. Taking these powerful rejuvenating herbs regularly can help us ensure that prevention is always easier and faster than cure in every instance.

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This abundant mineral is silvery white, similar to iron but a lot more harder and brittle. Manganese comes from the Latin word for magnets, “magnes.”. Manganese is not magnetic, although, it does becomes highly magnetized when combined with aluminium, antimony and copper. Manganese reacts easily with other chemicals, dissolves in dilute acids, burns in an oxygen environment and rusts in water.

Cave artists in France used black ore (manganese dioxide or pyrolusite) over 30,000 years ago. A Roman philosopher, Pliny the Elder (first century AD), wrote that it was used in glass making to make the glass clear and as a black pigment in pottery. Ignatius Gottfried Kaim, an Austrian chemist, first isolated manganese in 1770 in the West.

When manganese (13%) and iron are combined, it improves the strength, hardness and stiffness of the steel alloy. We find manganese in fireworks, paints, cosmetics, dry-cell batteries, in gasoline (improves performance and lowers octane ratings). It can also be found is in ceramics, fertilisers, disinfectants and preservatives. Manganese is used as a contrasting agent in MRI’s due to its paramagnetic nature. Manganese is what makes amethyst a purple colour turning an ordinary quartz stone into a precious gem (which then reverts to clear quartz when left in sunlight). Manganese dioxide is used in water filtration systems to remove iron and hydrogen sulphide (toxic, rotten egg gas) - Mother Nature’s natural water purifier.

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Plants use manganese to grow, to absorb nitrates from the soil, to produce Vitamin C and for photosynthesis by converting the sun’s energy into food energy (chlorophyll). Autumn leaves use manganese to help break down chlorophyll creating the beautiful red, yellow and orange colours we see in the Fall. Manganese is crucial for legumes to develop their root nodules which then fix nitrogen from the air.

Some of the longest living trees - the bristlecone pines - contain far more manganese than is generally found in other trees.

Some bacteria use manganese to produce antibiotics.

Birds and shellfish also need manganese to develop their hard shells.

Why do we need manganese?

Our body cannot produce manganese so we need it from the plants and animals we eat. Our body contains 10-20 milligrams approx. of manganese. We absorb it by eating, breathing and via our skin. Only 3.5% of dietary manganese is absorbed by the body, the rest is moved out via the bile into the intestines and excreted.

Our blood takes manganese from our digestive system and deposits it into the liver after which it is transported to all the tissues in the body and stored in our liver, pancreas, bones, kidneys and brain.

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What does manganese do?

Manganese activates enzymes to help us absorb nutrients and vitamins such as choline, thiamine, vitamin C and vitamin E. We use it to process carbohydrates, to metabolise amino acids, cholesterol, glucose, and fats. It aids in creating hormones and helps grow and maintain our bones when combined with calcium and vitamin D.

Our body uses it to make new red blood cells, to clot blood and to reduce inflammation in the body. It is combined with vitamin K to produce collagen to make our tissues strong and supple.

Iron and manganese work closely together to use and store iron in the body. Excessive manganese will deplete iron in the body causing anemia and excessive iron depletes manganese so balancing both is essential for health. Women absorb more manganese than men probably because women are generally low in iron.

Our pancreas use manganese to regulate blood sugar levels to create more insulin.

Manganese helps to produce melatonin, our body’s natural sleep-regulating hormone and the thyroid hormones.

Children need manganese for the development of the inner ear as this is vital for our sense of balance and spatial orientation. They also need manganese for the proper development of cartilage which acts as a building block for healthy joints.

Our nerve cells (neurons) and brain use manganese to send messages to each other. Low manganese levels may lead to mental illness, learning disabilities and seizures.

Our sex hormones need manganese. Low levels cause men’s testicles to shrink (atrophy) and prevents sperms “swimming” effectively.

One study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation.

A 2019 study also found that daily consumption of whole grains (rich in manganese and other trace minerals) instead of refined grains can contribute to improvement in PMS symptoms.

Women suffering from pre-menstrual syndrome (PMS) may combine manganese and calcium (also magnesium) to improve symptoms such as abdominal tenderness, muscle pains, anxiety, mood swings, hormonal balance and sleeping issues.

Research shows that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease (COPD).

A natural treatment for arthritis is to combine manganese, with glucosamine hydrochloride or chondroitin sulphate, to reduce pain in the knees and the lower back.

“You don’t need a lot of manganese, but without enough, you run the risk of several health issues,” says registered dietitian Maxine Smith, RD, LD.

Although there is no daily recommended amount for manganese, the suggested amount for adults (who aren’t pregnant or lactating) is 1.8 to 2.3 milligrams per day, according to the National Institutes of Health (NIH).

Manganese deficiencies may be linked to conditions such as skin rashes, mood changes, osteoporosis, anemia, chronic fatigue syndrome, low immunity, premenstrual symptoms, hormonal imbalances, impaired glucose sensitivity, changes in appetite or digestion, impaired reproductive abilities or infertility, bone demineralization and stunted growth in children, skin issues and hair discoloration in men.

Deficiencies can also lead to metabolic diseases, type 2 diabetes, obesity, insulin resistance, atherosclerosis and liver disease. Liver disease may also create a manganese deficiency.

Too much manganese is toxic to plants, animals and humans.

Symptoms of toxicity in humans may include hallucinations, forgetfulness, nerve damage, dullness, weak muscles, headaches and insomnia. It may also cause a Parkinson’s like disease, lung embolisms, bronchitis, impotence in men and schizophrenia. Exposure to air borne manganese dust and fumes may cause lung issues leading to an eventual irreversible Parkinson like disease. Digestive issues in the liver or intestines may also cause a build up of manganese in the body.

Due to the trace amounts of manganese needed for the human body, research on it has been very limited.

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What foods contain manganese?

Grains such as wheat, oat bran, bulgur wheat, quinoa rye teff, amaranth, buckwheat, white, brown and sweet rice. spelt, millet, corn and oats.

Beans such as pinto beans, navy beans, white beans, chickpeas (garbanzo beans), adzuki beans and black beans.

Nuts such as pecans, hazelnuts, almonds, sesame seeds, macadamia nuts.

Other sources include spinach, beet greens, green/black tea and potatoes.

Spices such as cardamom, cloves, black pepper, fenugreek and garlic.

Fruits such as durian fruit, jackfruit, pineapple, blueberries, raspberries,

Tofu

Shellfish is also high in manganese especially mussels and oysters,

In Traditional Chinese medicine (TCM), manganese-rich foods were used to improve memory and mental alertness.

This trace mineral offers a lot of benefits to our body. We will continue discussing this mineral in the next post as there is so much information to share on how Ayurveda uses certain plants (I call them magical) to ensure that our body optimises the absorption of everything we eat, especially manganese. As always, the body is a finely tuned instrument and an excess of anything puts it out of balance. We need to eat healthy daily in order to keep our body healthy.

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The Journal of Archeological Science in 2013 noted that ancient Egyptian iron beads (3,200 B.C) may have come from iron meteorites. It is believed that Earth's solid inner and liquid outer cores consist of approximately 85 percent and 80 percent iron respectively. Our Earth spins causing the liquid iron to move and this creates a magnetic field at the north and south poles.

Iron is mined in Canada, USA, South Africa, Sweden, India, Russia and Japan. It can be stretched thinly into wire without breaking and beaten into very thin sheets. It conducts heat easily and lasts a long time as can be seen with the Eiffel Tower in Paris, France which was built with approximately, 7,000 tons of iron in 1889 and still standing strong today.

The construction industry uses iron for buildings, bridges and skyscrapers. Iron is used by the automotive, manufacturing (machinery and tools), railways, shipbuilding, aerospace industries. We find iron in most home appliances, cookware, furniture and decorative items such as fences, gates and ornamental pieces. Even the medical industry uses it as iron is easy to sterilize.

In our body, we need iron to keep us alive as it helps us to create the haemoglobin protein in our blood which moves oxygen from our lungs to all the tissues in our body. Without iron, we become weak and feeble. Iron is also needed to react with various enzymes in our cells, for example, it helps to convert hydrogen peroxide into water and oxygen. In plants, iron helps plants produce chlorophyll (the green colour in plants) which feeds and nourishes plant cells and then feeds and nourishes us when we eat them.

According to Traditional Chinese Medicine (TCM), our spleen makes blood and then stores it. So we need to keep our spleen happy and the way to do it is to eat warm cooked foods as the spleen dislikes cold and raw foods (such as juices, smoothies, ice cream, ice water and salads). These foods are hard on the body as it needs energy to warm up the food to body temperature before it can be digested.

We absorb two types of iron in our body from the foods we eat - heme and non heme. Thirty percent of the heme iron is absorbed from the meats we eat and between two and ten percent non heme from the vegetables we eat.

The American Journal of Clinical Nutrition reported that vitamin C has an enhancing effect on non heme iron absorption in the body and increases iron bioavailability by up to 7%.

Heme iron is mostly found in animal meat (beef, turkey, chicken and pork). It is found in a concentrated form in organ meats such as the liver. It is preferable to eat organic baby liver (veal) as a lot of toxins may be stored in the liver of mature animals. Eating liver regularly will help build up and maintain the iron content in our blood. Heme iron is also found in seafood (shrimp, clams, oysters and tuna).

Non-heme iron is found in plant foods (such as spinach, kale and broccoli, peas, sweet potatoes and string beans, kale), cereals (bran cereals, whole wheat bread, brown and enriched rice), beans, lentils, tomato paste, pumpkin or sesame seeds, baked potato, split peas, nuts and tofu.

Other foods that help us build our blood and iron levels include bone broth, eggs, dark leafy greens such as dandelion; root vegetables such as beets; grains, nutritional yeast, herbs such as nettles and parsley, berries, cherries and dried apricots.

To increase the absorption rate of non heme iron, we just need to combine it with foods rich in Vitamin C such as tomatoes, citrus fruits, kiwi, bell peppers etc.

Organic molasses are a very nutritious source of plant iron for vegetarians.

Fenugreek (or methi) is also an excellent source of vegetarian iron. Soak 2-3 teaspoons of fenugreek seeds overnight in water and drink the liquid in the morning to add iron to the body in a natural and effective way. Add the soaked seeds to white or brown rice and cook them together, add salt and flavouring to taste. Eat the cooked rice with the fenugreek seeds daily for a month or more to treat mild anemia or to increase your iron levels. One can also incorporate fenugreek leaves as a herb in our meals.

When our body is low in iron, we suffer from iron deficiency as our body is unable to produce adequate amounts of haemoglobin, so our cells are starved of oxygen, become weak and eventually die.

Since 8% of our body weight consists of blood, we produce millions of red blood cells daily which then have to be replaced as they die. Special kidney cells (peritubular cells) sense the oxygen levels in our blood. When low, they release special proteins (erythropoietin) into our blood to advise our bone marrow (the soft fatty tissue inside the bone) to produce stem cells (our building blocks). These stem cells then start producing more red blood cells. Our bone marrow and spleen act as the birth place and nursery for our red blood cells.

Anemia occurs when our body’s iron levels are depleted. Mild iron anemia can be replenished within a couple of months, medium anemia may take four to six months and severe anemia (which is life threatening) may take over a year to replenish. For medium anemia, your doctor may prescribe ferrous sulfate, ferrous gluconate or ferrous citrate supplements. For severe anemia, doctors may give blood transfusions, etc.. A simple blood test shows if we are anemic and how serious it is.

One can also become anemic from blood loss due to injuries, surgery or childbirth, from ulcers, heavy menstruation, poor nutrition or digestive issues such as irritable bowel syndrome, gut bacteria, leaky guts, low stomach acid; from over working /over thinking and even stress.

Menstruating and pregnant women are often anemic. Anemic women may have smaller babies or even premature babies. Treating anemia is common in Traditional Chinese Medicine (TCM) using accupuncture and herbs to stimulate blood production.

Symptoms of anemia include fatigue or low energy, pale skin, anxiousness, chest pains or rapid heart beat, shortness of breath, cold hands and feet, poor sleep, bruising, poor memory, dizziness especially upon standing, floaters in the eyes, hair loss, scanty or heavy menstruation, poor appetite, constipation, dry, brittle nails, muscle tension/tightness, restless leg syndrome and swollen/inflamed tongue.

Anemia can also occur if one is low on Vitamin B12. as it is needed to make red blood cells. Good sources of vitamin B12 are beef liver, clams, rainbow trout, chicken breast, and some fortified cereals. Excess iron levels are believed to cause gastrointestinal issues, heart issues and cancer, so again, balance is essential.

Certain foods containing oxalic acid such as spinach will prevent iron from being absorbed, as will whole grains containing phytic acid. Coffee, tea, chocolates and alcohol will also inhibit the absorption of iron as will high energy drinks with caffeine and certain medications that contain caffeine.

According to doctors at the National Institutes of Health, the recommended daily intake of iron is as follows:

Infants 7–12 months: 11 mg.,
Children aged 1–13: 7 mg–10 mg.
Women aged 14–50: 15 mg–18 mg.,
Pregnant Women : 27 mg.
Men aged 14–50: 8 mg–11 mg.
Men and women over 50: 8 mg.

According to TCM, stress really affects our body by shutting down all essential functions, especially production of our red blood cells. As we know our blood nourishes our brain, it also helps with our thoughts, memory and concentration. Over thinking tends to deplete our blood. We need to learn to balance our lives especially in the West. We can do this with physical rest and mental relaxation. Gentle activities such as yoga, tai chi, chi gong; meditation, and walking in nature help to calm our nervous system which helps us reduce stress.

In Ayurveda, Amla, the Indian gooseberry, mixed with beetroot helps reactivate our red blood cells to bring fresh oxygen to the body.

Apples are generally very good for our health. Remember the old saying, “an apple a day keeps the doctor away”. Drinking a mixture of 1/2 cup of apple juice with a 1/2 cup of beetroot juice, with honey to taste, will help build up iron levels. Beetroots help cleanse and renew the blood. (Diabetics need to avoid beetroot juice as it is high in sugar).

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Eating pomegranates regularly helps improve iron levels with the added benefits of having vitamin C, magnesium and calcium in them.

Dates are an excellent source of iron and fibre as well as other minerals.

Four figs daily will also help provide iron in our diet.

Soaking 10-15 black raisins overnight and eating them them in the morning helps improve iron levels. They also reduce constipation (common for anemia sufferers). Do this for at least 2-3 months to reduce mild anemia.

Onions are also a good source of iron and generally very healthy for us.

Eating carrot and celery sticks together and combining celery, parsley and chicory provide easily absorbed iron in our diets. Organic is always better.

A simple and easy way to get iron into our bodies is by cooking with cast iron cookware the way our ancestors did.

So as we can see, our diet needs to incorporate enough iron to keep our blood and cells well oxygenated which gives us energy, health and vitality. Lack of iron leads to health issues, organ damage and possibly death. So let’s give ourselves, the gift of iron based foods and enjoy eating a variety of meats, herbs, fruits and vegetables to build up our iron levels to keep us strong. Middle Easterners tend to eat most of the above fruits, vegetables and herbs regularly in their meals so adding Middle Eastern food can be a plus for us. What we eat in our diet will help or prevent us from building our blood and iron levels.

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Copper is a very useful metal because of its ability to conduct heat and electricity and so it is predominantly used by the electrical industry for wiring, cables, switches, electroplating, and electronics. Copper used to be used in plumbing pipes until quite recently. It is also used to produce pesticides, ceramics, glass, paints, pigments and in fireworks because of its beautiful colour. Copper is often added to other metals to strengthen them to create strong alloys. We use copper coins and pennies in the United States, Britain and other countries as currency. Copper mines can be found in Chile (a leading producer of copper), as well as in Peru, China, and the United States.

Another amazing property that copper has is its ability to prevent bacteria, viruses and yeasts from growing which is why it has been prized and used all over Asia, and especially the Indian continent, for storing water in copper containers to keep it fresh for long periods of time, for cooking and eating out of copper vessels.

Copper kills microbes by interfering with the electrical charge of the organisms' cell membranes, said Cassandra Salgado, a professor of infectious diseases and a hospital epidemiologist at the Medical University of South Carolina. In 2013, a team of researchers led by Salgado tested surfaces in intensive-care units (ICUs) in three hospitals, comparing rooms modified with copper surfaces attached to six common objects that are subjected to many hands to rooms not modified with copper. The scientists found that, in the traditional hospital rooms (those without copper surfaces), 12.3% of patients developed antibiotic-resistant infections such as methicillin-resistant Staphylococcus aureus (MRSA) and vancomycin-resistant Enterococcus (VRE). By comparison, in the copper-modified rooms, only 7.1% of patients contracted one of these potentially devastating infections.

"We know that if you put copper in a patient's room, you're going to decrease the microbial burden," Salgado told Live Science. "I think that's something that has been shown time and time again. Our study was the first to demonstrate that there could be a clinical benefit to this.”

In 2020, a double-blind randomized control trial found that dressing cesarean section wounds in copper-rich bandages can reduce the risk of an infection within the abdominal cavity by 80% compared to traditional dressings. The results were published in the European Journal of Obstetrics, Gynecology, and Reproductive Biology.

Copper was often woven into high end mattress fibres as an anti-microbial agent and mold preventer. Because of its ability to conduct heat, it was able to disperse body heat away from the body via the copper fibres thus improving sleep quality for a more comfortable, cooler and deeper sleep. Due to the recent high cost of copper, this is not as common any more.

Research has also shown that using a copper wire in the garden helps plants grow stronger and healthier, prevent pests and improves nutrients in the soil (electroculture). Plants and animals absorb copper through the soil and we, in turn, get it from them.

Our body needs small quantities of copper for many functions of the body, especially for making red blood cells (haemoglobin) which carries oxygen into our cells, for organ function, cellular respiration and much more. Copper is absorbed in our large intestine and stored in our skeleton and muscles.

Shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, water, beverages and chocolate are some of the richest sources of copper. The amount of copper we absorb from our food depends on the amount of copper already in our body, the more copper we have in the body, the higher our absorption of it.

In a study of 200 adults and children with celiac disease, of which 69.9% claimed to maintain a gluten-free diet, 15% had copper deficiency (less than 70 mcg/dL in serum in men and girls younger than 12 years and less than 80 mcg/dL in women older than 12 years and/or CP less than 170 mg/L) as a result of intestinal malabsorption resulting from the intestinal lining alterations associated with celiac disease. In its 2009 clinical guidelines for celiac disease, the American College of Gastroenterology notes that people with celiac disease appear to have an increased risk of copper deficiency and that copper levels normalize within a month of adequate copper supplementation while eating a gluten-free diet.

Low levels of copper are thought to create Alzheimer’s and cardiac issues. On the other hand, high levels of copper may cause abdominal pain, vomiting and jaundice (a yellowish tinge to the skin and white of the eyes indicating the liver is not functioning properly) in the short term. Long-term exposure may lead to symptoms such as anemia, convulsions and bloody diarrhea. When we have high levels of zinc in our diet, it also leads to a copper deficiency.So again, balance is extremely important where the body is concerned.

Ancient medicinal texts highly revered copper. They recognized its healing, mold and bacteria preventing abilities. Copper was used in their tools, for wound healing, for food preparation and water storage. Egyptian texts show that Egyptian healers sped wound healing by applying copper compounds in salves and poultices to prevent and treat infections. Ancient Greek and Roman medical formulations also used copper for treating disease.

In Traditional Chinese Medicine (TCM) copper was highly esteemed. Copper coins and utensils were believed to enhance the flow of Qi, the vital life force energy crucial for health. It was thought that copper restored harmony within the body and its environment. TCM used copper acupuncture needles and copper in salves for healing as described in the Huang Di (The Yellow Emperor) texts written around 2798 BC.

Ayurvedic texts also highlighted copper’s use for overall wellness and balance, to help detoxify the body, boost immunity, enhance digestion and brain function, for skin health, as an anti-inflammatory, anti-microbial and to help absorb iron.

Copper vessels were traditionally used to store drinking water as it was believed that copper infused water had beneficial properties, including the improvement of digestive health and the balancing of the three body doshas.

In Ayurveda, water would be stored overnight in copper containers and drunk the following morning on an empty stomach to cleanse the digestive system and enhance the body’s natural detoxification process. While stored, small amounts of copper ions would dissolve in the water in a process called the “Oligodynamic effect,” which is what gives the water its antimicrobial properties. Copper infused water helps break down food and reduces acidity in the body, it helps the body produce melanin which supports skin health, and it helps synthesizing phospholipids, which are crucial for forming myelin sheaths in the nerves that protect the neurons, which helps improve brain function.

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If one does not have access to a copper utensil, just thoroughly clean a few pure copper coins and put them in a glass water jug. Add water, leave overnight and you have copper water.

Salves, copper tools and copper jewellery such as bracelets also play a significant role in Ayurvedic practices for healing. Copper bracelets are recommended in Ayurveda for joint inflammation and pain, skin ailments, headaches, epilepsy, and lung disorders.

Indigenous cultures across the Americas also used copper in their medicinal practices. Native American tribes used copper for both spiritual and physical healing as can be seen in their ceremonial artifacts, medicinal tools, poultices and healing salves. Copper amulets and charms were believed to protect against illness and evil spirits.

So as we can see, copper was highly revered and used in all the ancient cultures for healing, detoxifying, balancing and for protection in spiritual practices. It is still a very important mineral today. By incorporating the use of some of these practices such as using copper infused water to add copper to our body or wearing copper bracelets, we are able to help our body’s natural healing abilities.

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What is Chromium and what it is used for? Chromium is a hard, shiny, metallic silver mineral that was first discovered in 1797 by French chemist, Louis Nicolas Vauquelin, who first isolated it from a bright red mineral called Siberian red lead, now known as lead chromate (PbCrO₄).

It is the third hardest mineral on Earth after diamonds and Boron and is also one of the most abundant minerals in the Earth. It can be found in the air, the soil, the water and in our food. Chromium is available in two forms - the biologically active form found in foods and the toxic (hexavalent) form resulting from industrial pollution.

During the 19th century, chromium was used as a component of paints and in tanning salts for curing leather. Since then, chromium salts (chromates) are often used to manufacture leather products, paints, cement, mortar, in aerospace and automobile refinishing, in dyes, primer paints, as a by product of making stainless steel and in anti-corrosives.

When combined with other elements, chromium creates vibrant colors as a dye, which is how it originally earned its name - from the Greek word chroma for "color."

Exposure to these chromium salts (especially for workers in these industries) can lead to dermatitis, cancer and ulceration of the skin. Unfortunately, at both active and abandoned industrial sites, these toxic compounds may leach into the soil and groundwater necessitating environmental cleanups which may or may not get done leading to the poisoning of our drinking water.

In 2010, the Environmental Working Group studied the drinking water in 35 American cities in the first nationwide study. The study found measurable toxic (hexavalent) chromium (among other things) in the tap water of 31 of the cities sampled, with Norman, Oklahoma, at the top of list; 25 cities had levels that exceeded California's proposed limits.

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Because we need a very minute quantity in the body, Chromium has not been well researched by the scientific community. However, it has been discovered that chromium enhances the insulin hormone, which is essential for the processing and storing of carbohydrates, proteins and fat. Our body uses chromium to convert the food we eat into energy. We generally don’t have to worry about the lack of chromium in our diets although it is believed that the elderly may need more chromium. At present, there is no reliable lab test that can measure the body’s stores of chromium since it is stored in the liver, spleen, soft tissue and bones. The only tests available measure the amount of chromium in the bloodstream due to high toxicity levels.

Research on hospitalized patients with severe insulin resistance found that “Intravenous chromium decreases insulin needs and improves glucose control at 12 and 24 hours compared with baseline values. Chromium appears to improve hyperglycemia and insulin resistance in acutely ill patients and represents a potential new therapy.”

The amount of chromium that our intestines may absorb is low (from - 0.4% to 2.5% of the amount consumed) with the rest excreted from the body. To improve the low absorption rate of this mineral, we need to add Vitamin C and Niacin (the B vitamin) in our diets. (Incidentally, I just learned that Niacin helps remove toxins out of the fat cells where they are stored until the body can deal with them).

In the United States, adult women receive about 23 - 29 mcg of chromium daily from food and men about 39 to 54 mcg daily from food. Pregnant and lactating females will need a lot more. Healthy, well nourished mother’s breast milk will contain about 0.2 mcg of chromium while infant formula provides 0.5 mcg per quart. In 1989, the National Academy of Sciences established a safe and adequate daily dietary range for chromium for adults and adolescents of 50 to 200 mcg.

Chromium is often promoted as a sports performance dietary supplement, based on the fact that it enhances insulin activity thus resulting in increased muscle mass and faster recovery of glycogen storage during post-exercise recovery. A review of clinical trials reported that chromium supplementation did not improve exercise performance nor increase muscle strength. In 2018, the International Olympic Committee reviewed dietary supplements for high-performance athletes and concluded there was no need to increase chromium intake for athletes, nor support for claims of losing body fat.

Chromium can be depleted by diets that are high in sugar which leaches the chromium out of our body via our urine. Infections, acute exercise, pregnancy and lactation, old age and stressful states (such as physical trauma) may deplete our chromium reserves and lead to deficiency.

For most people, a well balanced diet rich in cruciferous vegetables such as broccoli, garlic, basil, fruits, vegetables, meat (especially organic liver), fish, brewers yeast and whole grains should provide adequate chromium in our diets. You may notice that cruciferous vegetables pop up over and over again where minerals are concerned. I consider them to be powerful for our health as they provide so many benefits and need to be included in our daily diets.

In Ayurvedic medicine, the Indian gooseberry known as Amla is considered one of the most potent and revered fruits. It is very, very high in vitamin C and its antioxidant properties make it extremely beneficial for diabetics. Amla is considered a powerhouse in the Indian home. It contains chromium, as well as minerals such as calcium, phosphorus, and iron that assist in the absorption of insulin leading to a drop in blood sugar in diabetics. It is extremely sour to the taste. Drinking Amla juice twice a day may help lower blood sugar levels. Amla is also available as an organic powder which can be mixed with water and drunk. Because of its sour taste, it may be more enjoyable by thinly slicing the Amla gooseberry and mixing it in a green salad or eating it in a fruit salad. However, many Indian households cook the Amla in a light syrup to sweeten it and enjoy it as dessert.

The benefits of raw fruits and vegetables always outweigh the benefits of cooked fruits and vegetables unless one has intestinal issues because the process of cooking often destroys many of the delicate vitamins such as vitamins B and C.

To conclude, chromium is a minor player that is often taken for granted as it is found abundantly in organically grown food. The lack of it seems to interfere with the body’s ability to fully utilize the insulin hormone to help regulate blood sugar and glucose levels in the body.

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We began the Year of the Snake, which according to the Chinese zodiac, is a year of change, shedding the old and transforming into the New You. Hopefully a healthier, happier and more joyful You.

We can simply improve our health just by smiling every day at every person we encounter whether we know them or not. The act of smiling relaxes our face muscles and automatically makes us and the person receiving it feel more peaceful and less stressed. Try it and let me know how it works for you. My suggestion is to always do it for 30 days.

We will now continue to look at minerals and their effects on our body. I did not realize how important they are to our health and how many disease symptoms may be attributed to a lack of adequate minerals in our diet. Getting minerals from our food is still the most effective way to obtain them. This is where the more variety and rainbow colours we eat, the more we benefit from the vitamins and minerals we need.

Sulphur is the our next mineral to explore. The word sulphur may have come from the Sanskrit “Shulvari or sulvere" meaning “reacts with the copper metal” as when it is heated with copper, it destroys the copper metal. In fact, sulphur will react with most metals except gold and platinum. It may also come from the Latin ‘sulphurium’.

“Brimstone, a 12th century word meant "burning stone." In the Old Testament it was derived from the Hebrew gophriyth refering to cypress resin or sulphur and was used to cleanse evil. In the New Testament, the Greek theion also referenced sulphur as in “fire and brimstone”.

Next to calcium and phosphorus, sulphur is the third most abundant mineral in the human body. It is an odourless yellow powder. It occurs naturally in volcanic areas and in the Dead Sea. Since ancient times hot springs as well as the Dead Sea, with their high sulphur content, were used for bathing to help heal skin ailments and this continues to this day. These springs may sometimes have a strong smell like rotten eggs or hydrogen sulphide.

Ancient Greeks and Romans mined sulphur near Mount Etna in Sicily and other volcanic regions. They used it for preserving wines, which is still in use today, in the form of sulphites. Louisiana and Texas in the U.S.A. have been producing sulphur since 1900. Canada, Japan, Poland, the Soviet Union, Chile, Philippines and India also produce sulphur in underground mines.

What do we use sulphur for? Sulphur is heavily used to fumigate our food against pests and insects, as well as for preserving food and as a bleaching agent for paper and clothes. Sulphur is used to make black rubber for tyres. It is also found in coal and crude petroleum products and combined with other minerals such as iron pyrites, gypsum and Epsom salts. It is an important chemical used in the production of sulphuric acid. Sulphur is also used to manufacture phosphoric acid for fertilisers. Our washing and cleaning detergents all contain sulphur. Calcium sulfate (gypsum) is used in cement and plaster for buildings. In ancient times it was used it in gunpowder and we still use it in fireworks.

So as we can see, this is an important mineral for our daily lives. We need sulphur for a variety of functions in the body. Sulphur is found in our proteins, especially the amino acids - cysteine, cystine and methionine. Sulphur regulates the sodium/potassium electrolyte pump within each cell. It helps create bile acids in the body for the digestion of fat and for its absorption and assists in metabolizing our food. We need it for clotting the blood, for tissue repair, for co-enzymes and for insulin which works together with thiamine and biotin to regulate our sugar levels. Sulphur is also a component of vitamin B, namely thiamine and biotin. It helps cells to utilize oxygen and to detox the body. Our body contains approximately 140 grams of sulphur and we eat about a gram a day, mainly from proteins and vegetables. It is also known as the “beauty” mineral as it is needed for building collagen in the skin, for strong hair, finger nails, tendons and ligaments. Sulphur helps to improve calcium metabolism. It is a calcium phosphate dissolver and breaks up unhealthy calcium deposits in the body. 

We used to obtain all our sulphur directly from our food. Unfortunately, cooking and pasteurization neutralizes most of the sulphur.  Due to our commercial farming industry, sulphur is often lacking in the plants that are grown with artificial fertilizers high in phosphates as the phosphates prevent the absorption of sulphur in the plants.

What are the effects on the body of sulphur deficiency? Genetic damage and chronic inflammation are the most important effects. As you have read, the lack of sulphur means that our proteins are not properly synthesized. We then end up with joint pain, obesity, diabetes, cognitive issues such as foggy brain, and lack of concentration eventually leading to Alzheimer’s and other brain issues. Chronic fatigue is another symptom of low sulphur as the glucose metabolism becomes defective resulting in muscle and fat cell damage.

Sulphur can be found in many organic foods with strong flavours such as the allium family - onions, garlic, leeks, shallots. It can also be found in cruciferous vegetables such as broccoli, cauliflower, radish, arugula, kale, from eggs, seafood and algae, etc. Vegetables and fruits get the sulphate from the soil. The algae and seafood such as crabs, tuna, mussels, cod, scallops get it from sea water with cod having the highest amount of sulphur available. Between the alliums and the cruciferous vegetables we used to obtain most of the sulphur we needed in our diet. Organic cruciferous vegetables are high both in sulphur and beneficial compounds called glucosinolates which protect us against cardiovascular disease, type-2 diabetes and some neurodegenerative diseases. They also add fibre helping regulate blood sugar levels. Eating sulphur rich foods may help decrease joint and muscle pain. People on blood thinners and pregnant women need to be cautious about eating sulphur in excess.

What other foods contain sulphur? Meat, poultry, nuts, seeds, legumes, whole grains, lentils, chickpeas and leafy green vegetables.

Now that we have looked at sulphur. Let’s look at what Chinese medicine use it for. They consider its effect on the body to be sour, warm and toxic so it needs to be used with caution and mostly for external use. Sulphur has a warming effect on the kidney, the spleen, liver, the large intestine and the pericardium. It tonifies the spleen, relaxes the bowels, helps lower back pain, helps impotence, helps constipation in the elderly, kills parasites including ringworm, stops itching, scabies, festering sores, ulcers and carbuncles. It is predominantly used externally in the form of pastes or ointments.

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The Chinese have been using sulphur (Liu Huang) as insecticides, as fungicides, for mold prevention in foods, as a laxative, an antibiotic, an anti inflammatory, for detoxification, for skin issues, for nightly or frequent urination, for chronic diarrhea, constipation, psoriasis, malignant sores and for healing wounds.

In the Ayurvedic compedium Charaka Samhita (1,200 years B.C.), sulphur was used to treat many diseases. An important one called Gandhaka, or the Flowers of Sulfur, was a time-honored purified sulphur remedy in Ayurveda, for treating various health ailments with its potent antimicrobial, antifungal, and anti-inflammatory properties. Purified sulphur is used with ghee externally for skin ailments. When taken with milk, it acts to rejuvenate the body and to purify the blood, to treat rheumatoid arthritis, to relieve asthma and for eye diseases.

Flowers of sulfur inhibit the growth of various bacteria, including Staphylococcus aureus, Escherichia coli, and Pseudomonas aeruginosa. This antimicrobial activity is attributed to sulphur, which reacts with essential proteins and enzymes in the bacterial cell, leading to cell death. Use flowers of sulfur only under the guidance of a qualified healthcare professional.

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In conclusion, sulphur has an important role to play in our body’s health. The lack of it may create severe symptoms over time such as Alzheimer’s, genetic damage and chronic inflammation. Cooking and pasteurization neutralizes the sulphur so eating raw broccoli, onions, radish and garlic in a salad may be more beneficial to us. Sulphur is heavily used to fumigate our food. It is found as sulphur dioxide in almost all ready made foods as a preservative, colour/flavour preserver and a mold inhibitor, and these may cause side effects. Sulphur is used in both Chinese and Ayurvedic medicine to heal skin issues externally through sulphur ointments and hot springs or dead sea bathing. It is best to obtain sulphur in its natural, bio-available form for a healthy body. Eating organic or home grown allium, cruciferous vegetables, algae and seafood can replenish sulphur in our bodies.

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Magnesium is highly revered in TCM as a warming mineral for our blood circulation and our muscles. It calms the mind and helps to reduce stress and anxiety. TCM uses magnesium-rich foods to help migraines, muscle cramps and spasms, irritability, mood swings, sleep disorders, and even constipation.

TCM looks at the yin and yang relationship between these two minerals - calcium and magnesium - which is essential for our overall health and well-being. Calcium represents the active, energizing yang element, while magnesium represents the calming, balancing yin element. When these minerals are in balance, we feel grounded and centered, with a healthy balance of energy and calmness.

We know by now that our body is a finely tuned, delicate instrument. Anything in excess will destabilize the body so I always prefer to err on the side of less. Both calcium and magnesium are essential for all the functions of the body, especially the kidneys. In the case of magnesium and calcium, a fine balance is required. An excess of magnesium leads to decreased calcium absorption and an excess of calcium leads to magnesium deficiencies. Calcium and magnesium are both needed for insulin production. Calcium is also required for proper blood clotting to keep the blood in the blood vessels (a Spleen function). Magnesium is required for proper bone structure, as well as being part of our cell membranes and chromosomes. It is interesting to note that Vitamin D is essential for the body to be able to use magnesium. Vitamin B1 is also needed for magnesium to enter into the cells to function while selenium helps magnesium to remain inside the cells. So we can see there there is a synergy in the body with various minerals and vitamins being essential for the functions and absorption of these minerals.

A diet that incorporates both calcium rich foods (such as sesame seeds and broccoli) and magnesium rich foods (such as almonds) will help bring about balance in the body. For example, the Middle Easterners tend to eat a lot of hummus as a starter or a snack. This contains tahini (ground sesame paste) for calcium, chickpeas for magnesium and potassium among other ingredients. By eating this hummus, our body is given both calcium and magnesium in a balanced way. This also helps the body when eating meat dishes, which are acidic, as it allows the body to use the calcium from the hummus to neutralise the acidity of the meat rather than using the calcium from the bones.

Hummus is an excellent and highly nutritious snack and very cost effective to make. You may want to try this recipe out for yourself next time you’re in the mood for making snacks for yourself and your family.

Fresh chickpeas will add much more flavour compared to canned ones. They will need to be soaked overnight and then boiled before using in this recipe. They provide a complete protein in our diet as well as fibre.

Ayurveda also highly prizes magnesium as “tridoshic” because it balances all three body types: Vata, Pitta and Kapha. They believe that magnesium calms the nervousness of the Vata body type. It cools down the heat of Pittas. It gives energy to the laid-back Kaphas who tend to lean towards laziness. So it is good for all three body types to enjoy.

Many organically grown herbs are high in magnesium. These include thyme (317 mg per serving), dill (357 mg per serving), basil (556 mg), coriander (498 mg) and spearmint (422 mg). Wild plants which we consider to be weeds are extremely rich in magnesium because they grow in a naturally wild environment with long roots that can easily bring up the nutrients from deep within the earth. They include burdock root, chickweed, dandelion leaves and nettle leaves.

A handful of almonds daily can provide us with magnesium, vitamin E and protein and help improve our memory. Brazil nuts, cashews, flaxseeds, chia seeds and peanuts are also high in magnesium.

Adding organic leafy greens such as spinach, kale, collard greens and Swiss chard into our daily meals will add magnesium to our diet.

Organic pumpkin seeds are known to be very high in magnesium. These are roasted and eaten as a snack in Middle Eastern diets.

Whole grains such as amaranth, wheat bran, quinoa, wheat germ as well as brewer’s yeast add magnesium to our diet too. Eating fruits in moderation such as bananas, avocados and figs increases our magnesium levels.

Organic dry black beans. lima beans, acorn squash, artichokes, kale, peas, okra, sweet corn, and potatoes are rich in magnesium too.

Again, the organic versions grown close to home and eaten soon after harvesting will be most beneficial.

Wild salmon (30 milligrams in a single 100 gram piece) and mackerel are also good ways to get magnesium into our diet. Seaweed such as kelp and dulse is also high in magnesium as is sea salt. Most sea vegetables are highly nutritious and provide our body with a multitude of minerals from the sea that is easily absorbed.

According to Dr. Mark Hyman, MD, a well respected practitioner of functional medicine and nutrition, the forms of magnesium that absorb the best are magnesium citrate, glycinate and aspartate, and secondly magnesium malate, succinate and fumarate. He advises avoiding magnesium carbonate, sulfate, gluconate, and oxide since they are poorly absorbed and are also the cheapest form that are commonly found in health food stores. Dr. Hyman also stresses that people with kidney disease or severe heart disease should take magnesium only under medical supervision.

One needs to avoid magnesium if one has a slow heartbeat as it relaxes the muscles and will slow the heart even more. Avoid magnesium if you have bowel obstructions.

Magnesium Deficiency Symptoms

The following are some symptoms that are directly related to Magnesium deficiency

There are several types of magnesium as mentioned and they have different effects on the body.

Magnesium Chloride - detoxing, metabolism, kidney function

Magnesium Glycinate - relaxing, good absorption rate, leaky gut, nerve pain

Magnesium Malate: energizing, fibromyalgia, muscle pain

Magnesium Oxide : good in small doses throughout the day. Magnesium oxide is poorly absorbed by the body with an absorption rate of only 4% so it may be a waste of money to purchase it.

Magnesium Sulfate: (Epsom salts - best for soaking in baths), and for occasional use for kidney/gallstone pain.

Magnesium Taurate and Magnesium Orotate: cardiovascular health, may reduce high blood pressure

Magnesium Threonate: brain injuries, PTSD, depression, neuro condition, anxiety.

Magnesium Citrate: constipation, muscle and nerve functions, kidney stones, digestion, cardiovascular and bone health. Magnesium citrate is easily absorbable.

Since magnesium is alkaline, it is best to take it in between meals unless one is getting it in a food source. Too much magnesium will cause diarrhoea so if that happens, it is best to reduce the amount. Stress and heavy duty exercise reduces the levels of magnesium in the body so additional supplementation may be necessary.

The human body tends to peak at the age of 40. In order to remain at that peak level every year thereafter, we may eat less but need higher and higher quality nutrition. This becomes harder and harder to do as our ability to absorb nutrients also declines with age. By improving the quality of our nutrition, we can live healthy lives without medication until the day we die. Many traditional tribes especially in rural areas such as Hunza in Pakistan live long and healthy lives well past 100 years old. There is no reason why we cannot do the same. We just need to learn how to eat to live to be healthy rather than live to eat or just to satisfy our hunger.

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Greetings,

I wanted to wish you all a very healthy, happy and abundant New Year 2025.

May it bring you all that your heart desires and more including World Peace and love in every heart.

This new year is a very special year in numerology with the number 9 which is for completion of the old and the beginnings of the new. Think of this coming year as a blank book. What will your story look like? What beautiful visions and goals do you have for this year and how will you feel as it comes true…… imagine having already accomplished your new story.

Is your new story about being the new You, the healthy You, the happy You, the loving You - use this blank slate to create whatever your heart desires for You. This is your chance to write a beautiful story for yourself without any limitations. Can You see yourself already there? How does it feel?

A wonderful ceremony that we do every year is to write down everything we don’t want in our life on a sheet of paper and then burn it or shred it and release it from our life. Then we write our new story of all that we want in this new year for ourselves, our family and the world. We put it in an envelope and seal the envelope. We date it for the last day of the year (e.g. 31 December 2024). We put it in under our mattress, give it to a friend to keep or leave it in a safe place while believing that we have already received it. We will open it at the end of December 2025 to see how much of what we put in, we materialized for ourselves. You may want to try this for yourself too.

I also wanted to take this opportunity to thank you for subscribing to my newsletter -Healing with Food. I trust the articles have helped you in some way and I would love to hear from you as to what they did for you and what you would like to see going into the New Year.

Remember, if you are partying and celebrating this New Year, drink one glass of water for every glass of alcohol to avoid a hangover or drink one or two glasses of water before going to sleep. Fennel seeds and mint tea will help with overindulging on food.

Enjoy the New Year and may it bring you all that your heart desires!!! Let us all visualize world peace and love in every heart and it is so.

Magnesium originated in Magnesia in Thessaly, Greece where “magnesium alba” was discovered, hence its name. Our earth’s crust contains magnesium in its core as it is the eighth most abundant element and essential for the growth of all plants.

As we all know, without plants we would not be able to survive. During the day, plants transform the sun’s energy into food through photosynthesis. Photosynthesis is the process by which plants use sunlight, water, and carbon dioxide to produce energy in the form of plant sugar. During this process, they release oxygen into the atmosphere. At night, plants release carbon dioxide into the atmosphere as they breathe. This cycle enables the plants to grow and in the process, we receive oxygen during the day. Without this important cycle, we would not be able to survive as the plants would not be able to produce food for themselves directly and indirectly for us to eat. Magnesium is the magic ingredient plants need in order to produce the green chlorophyll which transforms light into carbohydrates (food energy).

In 1808, Sir Humphry Davy isolated magnesium through electrolysis, by evaporating mercury from mercuric oxide and moist magnesia leaving a white, odourless powder. Magnesium was used in the earliest cameras to create photographic flashes as when it burned in air, it produced an intense white light to help capture the image on the photographic plates.

Today, it is heavily used in the aerospace, industrial and automotive industries (to make airplanes and cars lighter), for machinery, portable tools and household appliances. It is also used as a heat insulator in boilers and pipes, as an additive in our food, in pharmaceuticals, in cosmetics, in rubbers, in inks and when making glass. It was originally used in table salt as an anti-caking agent to enable salt to flow freely in humid environments. Due to its ability to burn in air, it is also used in the defence and pyrotechnic industries (to make fireworks glow brighter). China, Russia, Turkey and Austria are the main producers of commercial magnesium.

Our body stores about 60% of the magnesium we need in our body - in our bones and teeth - to help strengthen them and the rest is found in our muscles and in our soft tissues such as our liver, heart and kidneys where it is normally found in the intracellular fluids in the body. Magnesium is used to transform proteins, balance calcium levels, help form Vitamin D in the muscles, it helps our muscles contract, it helps in regulating the heart’s rhythm, it helps balance blood sugar levels, it helps regulate blood pressure, it helps produce energy in the body, it helps manage inflammation to support our immune functions, it helps in various metabolic processes, in healthy digestion, in bone development and so much more.

As adults, men need between 400 and 420 milligrams (mg) of magnesium daily while women need between 310 to 320 mg per day. Children naturally need less.

A study published in the Journal of American Family Physicians states that “Research has shown that the mineral content of magnesium in food sources is declining and that magnesium depletion has been detected in persons with some chronic diseases.… Studies have shown the effectiveness of magnesium in eclampsia and preeclampsia, arrhythmia, severe asthma, and migraine. Other areas that have shown promising results include lowering the risk of metabolic syndrome, improving glucose and insulin metabolism, relieving symptoms of dysmenorrhea, and alleviating leg cramps in women who are pregnant”.

Eating magnesium-rich foods helps our heart and circulatory system as magnesium is considered to be "nature's calcium blocker”. Magnesium helps transport calcium in and out of cells, ensuring that the right amount of calcium is present where it is needed. Magnesium also sits on the outside of every cell in our body in the intracellular fluids always keeping the excess calcium out. When magnesium is low in the body, calcium is easily able to infiltrate into the mitochondria (powerhouse of the cells) causing them to calcify. When we have adequate magnesium in our bodies, it helps reduce calcification and plaque in our soft tissues. This naturally improves both our blood flow and blood pressure by relaxing blood vessels, arteries, and the smooth muscles of the heart.

We used to get all the magnesium we needed in our diets from our plant foods when we farmed organically. Unfortunately in 1940, when we began to use nitrogen-based, synthetic fertilizers (a waste product of the petroleum industry) for farming, this resulted in dramatic reductions of both calcium and magnesium in most vegetables especially leafy greens and snap beans. We also ended up with a reduction in vitamin C in plants (which helps with the absorption of calcium). Calcium and magnesium have to work together in plant cells and also in our bodies for the absorption of nutrients and for excretion to maintain healthy bones and teeth, as well as nerve and muscle functions.

Unfortunately, foods grown in synthetic fertilizer soils tend to have fewer nutrients for the plants to absorb and, ultimately when we eat them, for us. Once harvested, the plants die so every hour after the plants are harvested, they continue to lose all their nutrients (including magnesium). These nutrients are further lost as they flow through our delivery systems which include the refrigeration, transportation (over long distances) and long term storage of farm produce in warehouses until it is sold in our supermarkets which can take up to a month in North America. Nutrients (including magnesium) are particularly lost when processing occurs in our foods through milling the grains, through roasting seeds and cooking. The more we process our food, the less nutrients they contain. So as we can see, if we want high levels of nutrients in our diet we need to either grow our organic food ourselves and eat them right away after picking them or alternatively, find an organic farm close to us where we can access harvested plants and bring them to our table right away for maximum nutritional benefits.

So what happens to our bodies when we are deficient in magnesium. We suffer from symptoms such as anxiety, depression, fatigue, body weakness, loss of appetite, nausea and vomiting, numbness and tingling, muscle cramps, personality changes, hyperactivity, sleep disorders, migraines and headaches, constipation, hypertension, abnormal heartbeat, dizziness, high blood pressure, potassium deficiency, chest pain, osteoporosis and epilepsy and liver diseases.

Sadly, many people today are at a risk of magnesium deficiency due to our current farming practices. Certain medications may also prevent the absorption of magnesium. Low magnesium levels may create various health conditions, such as heart disease, type 2 diabetes, bone conditions such as osteoporosis, and migraines.

As we age, especially after 60, our bodies are less able to absorb magnesium and we may need to consider using supplements. Magnesium supplements may help with constipation, stress, insomnia, decreased appetite, muscle tension and cramps, fatigue and muscle weakness, kidney stone prevention, PMS, migraine headaches, and even high blood pressure. Magnesium is known to help lower blood pressure. This is because it relaxes the muscles in the walls of the arteries. When our arteries relax, more blood is able to flow causing the blood pressure to go down. When we’re stressed, magnesium flushes out of our body causing the arteries (and all our muscles) to contract causing the blood pressure to go up. It’s like a water hose. If there is a bend in the hose, the water will not flow and pressure builds up. As soon as we straighten the hose, the water flows freely again.

Although it is preferable to get our magnesium naturally, if we decide to supplement we have to realise that our bodies are finely tuned instruments and an excess of anything will unbalance them. In this case, an excess of magnesium may cause diarrhoea, nausea, vomiting, abdominal cramps as warning signals and if these are ignored, this will eventually impair our nervous system resulting in paralysis.

An excellent way to reduce stress, relieve pain and absorb magnesium is by enjoying a long, relaxing tub bath using 1 cup of magnesium sulfate (Epsom salts). Oral magnesium sulphate is also good for relieving pain from kidney stones or gallstones as it allows the muscles to relax.

As we can see, magnesium is truly a lamp of life. This is a mineral that helps us in so many ways that we need to make sure we have an adequate supply of it in our body. Many symptoms and diseases may disappear just by adding magnesium into our diets. In the next article, we will look further at magnesium. We will look at what foods are high in magnesium, the types of magnesium available and their benefits.

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