Nature's Potent Elixir: Oregano
Discover the amazing benefits of incorporating this spice into your daily routine. Dive into the wealth of health advantages that this powerful supplement can bring to your life.
What is Oregano?
Oregano, botanical name Origanum vulgare, is a perennial herb commonly used in foods and medicine. It has many biological and chemical properties that provide anti-inflammatory, anti-cancer, and antioxidant benefits.[1]
Oregano is a common herb traditionally used in alternative medicine to alleviate many conditions, including asthma, indigestion, menstrual disorders, coughs, inflammatory issues, and diabetes.[2]
It is commonly used in the Mediterranean Diet[1], which comprises fruits, vegetables, legumes, moderate fish and poultry portions, high amounts of polyunsaturated fats, and small amounts of red meat. This diet is named one of the healthiest in the world.
How is Oregano anti-cancer?
Oregano has two main components: flavonoids and phenolic acid, which contain antioxidant properties.[2] These properties reduce harmful chemicals known as free radicals in the body. Essentially, free radicals are oxidized particles that can negatively impact the body. Incorporating antioxidants in your diet can reduce the risk of cancer development by reducing free radical development.
Benefits of Oregano:
Digestive Health
Due to its high antioxidant and antimicrobial activity, oregano may be a valuable natural method of food preservation. It can delay the decay process of animal-derived products by naturally killing microbes.[1]
The preservation properties of oregano provide compelling evidence that these activities can promote digestive health. In vivo studies have found that oregano essential oil (OEO) provides the highest phytochemical activity and remains a strong choice for gastrointestinal (GI) health benefits. [1]
Antimicrobial Activity
Other phytochemicals found in oregano extract and essential oils have been studied and found to have bioactive properties consistent with antibacterial and antioxidant properties.[1]
The primary phytochemicals named to be most present in this bioactive process are carvacrol and thymol. These chemicals alone make up over 90% of essential oil content.[1] Antimicrobial activity has also been associated with oregano.
This was found through laboratory testing of multiple types of bacteria, including E. coli, listeria, salmonella, and several others. Studies found that oregano essential oil performed vigorous activity[1] against all bacterial strains.
Anti-inflammatory Benefits
As previously mentioned, oregano also has anti-inflammatory benefits. Tumor necrosis factor alpha (TNF-ɑ) is a biochemical that plays an essential role in transduction pathways that correspond with cell regulation, proliferation, and differentiation.[3]
When these pathways are disrupted, misuse of TNF-ɑ can lead to inflammatory responses in the body. Its function is also often associated with autoimmune diseases when operating inappropriately.[3]
Common autoimmune disease treatments usually target TNF-ɑ expression due to its association with inflammation. A study found that phytochemical activity from OEO and EO both suppressed TNF-ɑ activity[1], alleviating inflammatory conditions.
How to incorporate Oregano in your Diet
Oregano can be added to your diet in many different ways. Its intense flavor allows you to use it to enhance your dish's flavor and nutrient density with just a few sprinkles.
Dried oregano is more potent[4]; however, fresh oregano can be beneficial, too. Use it to season stews, soups, and other savory dishes.
Additional ways to incorporate oregano include cooking with infused olive oil or consuming oregano supplements such as oil of oregano droplets or capsules. Of course, always confirm with your physician before taking supplements if you are taking medications. [5]
Where can I find Oregano?
Oregano can usually be found at any grocery store as a dried herb in the spices section and sometimes fresh in the vegetable section. If you'd rather have your own plant, try places such as Trader Joe's or your local plant store to purchase a pre-potted plant.
You can also start from scratch by purchasing seeds and following the sprouting instructions. When buying oregano, opt for organic to ensure you'll get the most nutrients without the additional pesticides and other unnecessary chemicals.
Precautions while using Oregano:
When adding any supplement to your diet, speak with your primary care provider first, especially if you are taking medications. Like any food, oregano may negatively interact with other supplements or drugs.
Additionally, due to the lack of research-based evidence on safe consumption amounts, large quantities of oregano are not recommended for pregnant or breastfeeding people. In addition, you are advised to be cautious when consuming oregano if you are allergic to plants of the Lamiaceae family[5], including lavender, marjoram, mint, and sage.
Other precautions can be an increased risk of bleeding when consuming large amounts of oregano. It is advised to stop taking oregano supplements two weeks before any surgery to prevent heavy bleeding.[5]
A simple recipe for increasing oregano consumption is oregano pesto. [6]
Oregano is more than a powerful herb. It has many benefits, including enhancing immunity and diminishing inflammation while promoting a healthy GI system. Incorporating oregano into your diet can significantly benefit your overall wellness and health. Harness the natural healing power of oregano and experience its remarkable health benefits.
