Live Longer Habits

Sage is a common herb used in cooking all over the world. It's known for having antioxidants that can be good for your mouth and brain. Additionally, it might help reduce cholesterol and blood sugar levels. 

You might hear sage referred to as common sage, garden sage, or its scientific name, Salvia officinalis. It belongs to the mint family, which includes herbs like oregano, rosemary, basil, and thyme. Sage has a strong smell and a rich taste, so it’s usually used in small amounts. However, it is highly nutritious. A

part from cooking, sage is also used for cleaning, as a pesticide, and in spiritual practices like smudging, which involves burning the herb. You can find sage fresh, dried, or as an oil, and it offers many health benefits. 

Here are some surprising advantages of sage: 

1. Nutrient-Rich

Just a tiny bit of sage is packed with vitamins and minerals. For example, a teaspoon of ground sage has about 2 calories, with small amounts of protein, carbohydrates, fats, and fibre. It provides around 10% of your daily vitamin K needs, along with small amounts of other nutrients like iron and calcium. Sage also contains helpful compounds like caffeic acid and rosmarinic acid that contribute to its health benefits. 

2. High in Antioxidants

Antioxidants are substances that help protect your body by fighting harmful molecules. Sage has more than 160 types of antioxidants called polyphenols. Some studies suggest that these compounds might reduce inflammation, fight cancer, and protect brain health. Drinking sage tea may increase antioxidant levels in your body while lowering bad cholesterol and raising good cholesterol. 

3. Good for Oral Health

Sage has properties that may help fight germs that cause dental plaque. Research has shown that a mouthwash containing sage can effectively kill bacteria responsible for cavities. In some studies, sage mouthwash even helped reduce plaque in patients with advanced cancer. 

4. May Help Menopause Symptoms

During menopause, women experience a natural decline in the hormone oestrogen, leading to symptoms like hot flashes and mood swings. Sage has traditionally been used to ease these symptoms, as its compounds may mimic oestrogen. Some recent studies found that taking sage supplements can reduce the frequency of hot flashes. 

5. Could Lower Blood Sugar Levels

Sage has been used in traditional remedies for diabetes. Research shows that sage may help lower blood sugar levels in rats and could have similar effects in humans. Some studies indicate that sage tea may work like prescription medications for diabetes, but more human studies are needed to confirm these effects. 

6. Supports Memory and Brain Health

Sage can be beneficial for your brain. Its antioxidants may help protect it, and it might also boost levels of a brain chemical important for memory. Research has shown that people with mild to moderate Alzheimer’s who took sage extract performed better in memory tests. Even healthy adults may see improved memory function with sage. 

7. May Reduce Bad Cholesterol

In the UK, heart disease is a major health issue, with many people having high cholesterol levels. Sage may help decrease “bad” LDL cholesterol, which can lead to heart issues. Consuming sage tea has been shown to lower bad cholesterol and increase good cholesterol levels. 

8. Possible Cancer-Fighting Properties

Cancer occurs when cells grow uncontrollably. Some studies on animals and cells indicate that sage may hinder the growth of certain cancer cells, but more research is needed to see if it has similar effects on humans. 

Other Potential Benefits

Sage is also thought to help with issues like diarrhoea and skin aging, though research in these areas is limited. 

Adding Sage to Your Diet

Sage can be enjoyed in many ways. Fresh sage leaves have a strong flavour and should be used sparingly. Here are some ideas for using fresh sage: 

- Use it as a garnish for soups. 

- Mix it into stuffing for roasts. 

- Combine with butter to create sage butter. 

- Add to tomato sauces. 

- Include it in omelettes. 

Dried sage can also be used in various dishes: 

- Rub on meats or use as a seasoning for vegetables. 

- Blend with mashed potatoes for added flavour. 

You can also find sage in tea or as supplements. 

Are There Side Effects?

Sage is usually safe when used in food, but concentrated forms like sage oil may cause side effects and should not be used during pregnancy or by children. Some people worry about a compound called thujone in sage, which may be harmful in large amounts. However, consuming it through food is unlikely to cause problems. 

To be safe, limit sage tea to 3–6 cups a day. If you’re concerned, you could try Spanish sage, which does not contain thujone. 

In Conclusion

Sage is a herb with many potential health benefits. It’s rich in antioxidants and may support oral health, brain function, and help lower blood sugar and cholesterol levels. This versatile herb is easy to include in many savoury dishes and can be enjoyed fresh, dried, or as tea.

Source: healthline