Sage, a herb with a long history of culinary and medicinal use, has been found to have numerous health benefits. Sage is a member of the mint family, and its leaves are commonly used to flavor a variety of dishes, including meat, poultry, and stuffing. In addition to its culinary uses, sage has been used for centuries to treat a variety of ailments, from digestive issues to memory loss.
One of the most well-known health benefits of sage is its ability to improve memory and cognitive function. Research has shown that sage contains compounds that can help improve brain function and memory, making it a popular choice for those looking to boost their cognitive abilities. Sage has also been found to have anti-inflammatory and antioxidant properties, which can help protect the body against a variety of diseases and conditions.
Another potential health benefit of sage is its ability to help regulate blood sugar levels. Studies have shown that sage may be able to improve insulin sensitivity and help lower blood sugar levels in those with diabetes. Additionally, sage has been found to have antimicrobial properties, which can help fight off infections and boost the immune system. Overall, sage is a versatile herb with numerous health benefits that make it a valuable addition to any diet.
Table of Contents
Nutritional Profile of Sage
Sage is a herb that is commonly used in cooking due to its distinctive flavor and aroma. It is also known for its potential health benefits, which are largely attributed to its impressive nutritional profile.
Sage is an excellent source of vitamins and minerals. According to Healthline, one teaspoon (0.7 grams) of ground sage contains:
- Vitamin K: 10% of the Daily Value (DV)
- Vitamin B6: 2% of the DV
- Calcium: 1% of the DV
- Iron: 1% of the DV
Sage is also a good source of antioxidants, which are compounds that protect the body against damage from harmful molecules called free radicals. The antioxidants in sage include rosmarinic acid, caffeic acid, and carnosic acid.
In addition, sage contains several other beneficial compounds, including:
- Flavonoids: These are plant-based compounds that have antioxidant and anti-inflammatory properties. Sage contains several types of flavonoids, including apigenin, luteolin, and quercetin.
- Terpenoids: These are compounds that are found in many plants and have a variety of health benefits. Sage contains several terpenoids, including ursolic acid, oleanolic acid, and carnosol.
Antioxidant Properties
Sage is a potent antioxidant that can help neutralize free radicals and reduce oxidative stress in the body. According to a study published in the Journal of Agricultural and Food Chemistry, sage has the highest antioxidant capacity among all culinary herbs tested [1].
Neutralizing Free Radicals
Free radicals are unstable molecules that can cause damage to cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease. The antioxidants in sage can help neutralize these free radicals and prevent them from causing harm [2].
Reducing Oxidative Stress
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. This can lead to cellular damage and contribute to the development of chronic diseases. The antioxidants in sage can help reduce oxidative stress and protect cells from damage [3].
Sage contains several compounds that contribute to its antioxidant properties, including rosmarinic acid, carnosic acid, and salvianolic acid [4]. These compounds have been shown to have potent antioxidant activity and can help protect cells from damage caused by free radicals.
Cognitive Function Enhancement
Sage has been traditionally used as a brain-enhancing tonic, and recent studies have confirmed its potential cognitive-enhancing effects. The active compounds in sage, such as rosmarinic acid and carnosic acid, have been shown to enhance cognitive activity and protect against neurodegenerative disease.
Memory Improvement
Sage has been found to improve memory function in both healthy individuals and those with cognitive impairment. A study published in the Journal of Psychopharmacology found that a single dose of Salvia officinalis (sage) improved memory recall in healthy adults. Another study, published in the Journal of Clinical Pharmacy and Therapeutics, found that sage extract improved cognitive function and memory in patients with mild to moderate Alzheimer’s disease [5].
Neuroprotection
Sage has also been found to have neuroprotective effects. The rosmarinic acid in sage has been shown to protect against oxidative stress and inflammation, both of which can contribute to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. In addition, sage has been found to protect against beta-amyloid-induced neurotoxicity, which is a hallmark of Alzheimer’s disease [6].
Digestive Health Benefits
Sage has been used for centuries as a natural remedy for digestive issues. It contains compounds that can help soothe indigestion and reduce bloating.
Soothing Indigestion
Sage has been shown to have anti-inflammatory properties that can help soothe the digestive tract and reduce inflammation, which can lead to indigestion. It also contains compounds that can help stimulate the production of digestive enzymes, which can aid in the digestion of food.
Reducing Bloating
Bloating is a common digestive issue that can be caused by a variety of factors, including poor digestion and inflammation. Sage has been shown to have anti-inflammatory properties that can help reduce inflammation in the digestive tract, which can help reduce bloating. It also contains compounds that can help stimulate the production of digestive enzymes, which can aid in the digestion of food and reduce bloating.
Anti-Inflammatory Effects
Sage has been shown to have anti-inflammatory effects in various studies. In a study published in the Journal of Ethnopharmacology, sage extract was found to have significant anti-inflammatory activity in rats with paw edema induced by carrageenan. The study suggested that the anti-inflammatory effects of sage may be due to its ability to inhibit the production of inflammatory cytokines and prostaglandins [1].
Another study published in the Journal of Medicinal Food found that sage extract had anti-inflammatory effects in vitro by inhibiting the production of nitric oxide and prostaglandin E2 in lipopolysaccharide-stimulated macrophages. The study suggested that sage extract may be a potential therapeutic agent for inflammatory diseases [2].
Sage has also been found to have anti-inflammatory effects in the oral cavity. A study published in the Journal of Periodontology found that sage mouthwash had anti-inflammatory effects in patients with chronic periodontitis. The study suggested that sage mouthwash may be a useful adjunct to mechanical periodontal therapy [3].
Supporting Respiratory Health
Sage has been traditionally used to support respiratory health. According to a study published in the Journal of Ethnopharmacology, sage has been used for centuries to treat respiratory infections, asthma, and bronchitis. Sage contains compounds such as cineole, camphor, and borneol that help to loosen phlegm and reduce inflammation in the respiratory tract.
One of the most popular ways to use sage for respiratory health is by making sage tea. Sage tea has been found to be effective in reducing coughs and clearing congestion in the respiratory tract. To make sage tea, simply steep a few fresh or dried sage leaves in hot water for 5-10 minutes. You can also add honey or lemon to the tea for added flavor.
In addition to its use as a tea, sage can also be used in aromatherapy to support respiratory health. Sage essential oil can be added to a diffuser or vaporizer to help clear nasal passages and promote easier breathing. However, it is important to note that essential oils should be used with caution and should not be ingested or applied directly to the skin without proper dilution.
Antimicrobial Activity
Sage has been traditionally used for its antimicrobial properties. Its essential oils have been found to be effective against a wide range of bacteria and fungi .
Fighting Bacterial Infections
Sage has been shown to be effective against several strains of bacteria, including Staphylococcus aureus, Escherichia coli, and Salmonella typhimurium. In a study, sage essential oil was found to be more effective than several other essential oils against S. aureus and E. coli.
Sage’s antibacterial activity is believed to be due to its high concentration of phenolic compounds, including rosmarinic acid, carnosic acid, and carnosol. These compounds have been found to disrupt bacterial cell membranes, leading to cell death.
Inhibiting Fungal Growth
Sage has also been found to be effective against several types of fungi, including Candida albicans and Aspergillus niger. In a study, sage essential oil was found to be effective against several strains of Candida, including some that were resistant to antifungal drugs.
The antifungal activity of sage is believed to be due to its high concentration of thujone, camphor, and 1,8-cineole. These compounds have been found to disrupt fungal cell membranes, leading to cell death.
Skin Health and Healing
Sage has been used for centuries for its medicinal properties, including its ability to improve skin health and promote healing. Sage contains several compounds that have anti-inflammatory and antioxidant properties, which can help protect the skin from damage caused by free radicals and other environmental stressors.
One of the main compounds found in sage is rosmarinic acid, which has been shown to have anti-inflammatory properties. Inflammation is a common cause of skin irritation, redness, and other skin conditions, so consuming sage may help reduce these symptoms.
Sage also contains several other compounds that have been shown to have antioxidant properties, including camphor and carnosol. Antioxidants help protect the skin from damage caused by free radicals, which can lead to premature aging and other skin problems.
In addition to its anti-inflammatory and antioxidant properties, sage may also have antibacterial and antifungal properties, which can help treat and prevent skin infections. Sage oil has been shown to be effective against several types of bacteria and fungi, including Staphylococcus aureus and Candida albicans.
To take advantage of the skin health benefits of sage, you can consume it in tea or supplement form, or apply sage oil topically to the skin. However, it is important to note that sage oil should be diluted before applying it to the skin, as it can be irritating in its pure form.
Overall, sage is a natural and effective way to promote skin health and healing, thanks to its anti-inflammatory, antioxidant, antibacterial, and antifungal properties.
