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The 6 Herbs That May Lead to a Longer Life
Grow your own for a year-round boost.
Elena Lacey (Getty Images, 8)
Creating plant-based power on the plate is one of my passions. I taught the benefits/consequences of food for over a decade. Functional mushrooms, for example, are both delicious and offer a wide array of benefits, ranging from mental clarity to increased energy and radical healing.
We all know that vegetables can provide us with vitamins, minerals, fiber and more. Most people probably have a cursory understanding that culinary herbs are great too, even if they mainly just use them to add flavor or zest to a meal. Once you see how fortifying herbs can be for your health and longevity, it might inspire you to buy a few more or plant some to have a continuous supply.
Many herbs grow easily indoors. I started a mini wall garden in my kitchen so I can always have herbs on hand.
When it comes down to the science of herbs, you might think that studies use concentrated or larger amounts than most of us might normally consume. I would agree with you, but there is surprisingly strong evidence that incorporating fresh herbs into meals can also have a positive impact on living longer, healthier lives.
Basil
Hypertension or high blood pressure is commonly called “the silent killer.” About half of adults over 55 have elevated BP, which can make them a candidate for heart attacks, heart failure, strokes or even kidney damage.
Basil contains eugenol, which can lower blood pressure, but that’s not all this herb can do. Turns out pesto and other basil-based foods pack a powerful punch, as the herb has been found to provide antioxidants and even give you an immune boost. Studies demonstrate how this ancient wisdom remains relevant today.
Antioxidants are important because they help eliminate the free radicals that can cause cancer, heart disease, and even promote longevity. Eugenol is also known to reduce inflammation, which can lower the risk of heart disease, arthritis and bowel disease. Sprinkle it on salads, add it to a sandwich or infuse a sauce with it regularly.
Parsley
In Rebecca Wood’s wonderful book New Whole Foods Encyclopedia, she says, “When Peter Rabbit had overeaten Mr. McGregor’s vegetables and was 'feeling rather sick, he went to look for some parsley'." Only, Beatrix Potter probably did not know how much more parsley could do beyond alleviating indigestion and freshening breath.
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One of the biggest benefits of parsley is its exceptional support for the kidneys, which can be affected by high blood pressure and heart disease in older adults. Simple parsley, with its ability to reduce oxidative stress, can help to prevent or mitigate heart problems and kidney problems. Parsley reduces the uric acid buildup that can occur from things like dehydration or diets that include daily meat, as well as certain diseases.
Parsley is a powerhouse; it can even benefit the eyes and brain nerves, as well as strengthen the teeth. I often use large flat-leaf parsley as a substitute for kale or collards.
Lavender
Internally or externally, lavender is used for a wide range of purposes, including alleviating depression and anxiety, lowering fevers and soothing sunburn. It also has a luxurious odor that has extra benefits for us as we age, as this herb is believed to help reduce stress and have an overall calming effect.
This study from the Cleveland Clinic cites how “this purple perennial has many uses, including sleep hygiene, reducing inflammation and pain and elevating mood.:
I bought some fresh lavender at my local farmer’s market, dried it and sewed it into hanging sachets for my elderly parents to put in their bedroom. The scent is not only beautiful, but it also helps them sleep better!
As we have learned, better sleep can lead to a longer life.
Sage
Ironically, I often forget about sage in the back of my spice drawer until Thanksgiving rolls around. I associate it with cool-weather dishes and cozy gravy recipes, or when I need a decongestant and remember to use it in a tea. Sage can also be used for menopausal sweats.
Though for longevity, sage might be starting to surpass rosemary in studies that show cognitive improvement from this simple herb. It can quicken our thinking and may even be able to delay age-associated mental decline, as well as improve memory.
Chives
Like garlic, onions and leeks, chives belong to the allium family. As with many families, the littlest get the least amount of glory next to their powerhouse siblings, but chives still have some of the same cancer-fighting, immune-boosting properties.
What stands out for women as they age with chives is the presence of vitamin K. Even a small amount of chives daily provides some vitamin K, which can improve bone density and help prevent osteoporosis. Studies show that individuals with better bone density tend to live longer.
Plus, chives grow rather easily in a pot. You can use the green part of the plant instead of digging up the root like the other alliums, and they keep growing, making them a convenient herb to have in the kitchen for a renewable supply.
Lemon Balm
Lemon balm has anti-viral and anti-inflammatory properties, which are being investigated for potential use in staving off Alzheimer’s. Another standout benefit of consuming this distinctive herb for longevity is its ability to knock down stress.
Stress kills. Maybe not directly, but we all know how detrimental chronic or long-term stress can be. While not as common as mint, it goes well in a variety of savory dishes, as a tea, or even some desserts. Give it a whirl in your pasta or dessert recipes.
Lemon balm can calm the mind and nervous system, elevating spirits and boosting confidence. All of these common herbs you can grow year-round in a sunny kitchen window, a garden that can take you a long way.
Do you enjoy any of the above herbs? Let us know in the comments below.
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