It’s hard to believe that something so small can be so rich in nutrients! Among the properties of oregano, a large amount of vitamins stands out. It contains A, C, E and K, as well as group B. It also provides a lot of calcium, 1576 mg, which is about 12 times that of cow’s milk (125 mg of calcium).
This spice contains iron, magnesium, potassium and healthy polyunsaturated fats. In another article by Jornalista Digital we talk about thyme, one of the favorite herbs of the Roman emperors. Today’s Thyme with recipe included.
Oregano Characteristics
Oregano is an aromatic perennial herb widely used as a spice in the Mediterranean region. From the same mint family (Lamiaceae). It needs the sun to grow, which is why it comes from warm climates, from western and southwestern Eurasia and the Mediterranean region.
It blooms in summer, and the plant can measure between 30 and 80 cm in height. This aromatic herb was known in classical Greece. The Greeks believed it was created by Aphrodite, the goddess of beauty and love.
In the Roman Empire, oregano was cultivated and used as a spice. In the Middle Ages, this spice was used for medicinal purposes. Its leaves are chewed to reduce toothache, cough and indigestion.
Oregano Calories and Nutrients
Oregano provides 306 calories per 100 grams, although we hardly use some recipes for seasoning, remember that if you use oregano regularly, it also provides carbohydrates (although it may not seem like it).
Due to its large amount of nutrients, it is worth using oregano to season salads, meats and, of course, pasta and pizza. Substitute salt for oregano and you’ll taste it!
- Calories (306 kcal)
- Proteins (26.8 g)
- Carbohydrates (49.5)
- Creamy (5g)
- Fiber (42.5 g)
- Calcium (1579 mg)
- Potassium (1669 mg)
- Vitamin A (2070 µg/mcg)
- Vitamin B9 or folic acid (45 mcg)
- Vitamin B3 (5.50 mg)
- Vitamin C (50mg)
- Vitamin E (18.9 mg)
- Vitamin B3 (6.2 mg)
- Vitamin B6 (1.2 mg)
- Vitamin B7 (32.3 mg)
- Folic acid or B9 (274 mg)
- Vitamin K (622 mcg)
- Magnesium (270 mg)
- Iron (44 mg)
- Phosphorus 200 mg
- Sodium (15 mg)
- Selenium (6.2 mg)
- Zinc (4.4 mg)
- Copper (0.9 mg)
Data per 100g serving (Nutritiondata.self.com)
Properties of Oregano
Bactericidal Effect
Oregano and especially the oil extracted from this herb have two substances that have germicidal properties. thymol and carvacrol. In this study, a group of researchers found that oregano essential oil was effective against 41 strains of the food-borne pathogen Listeria monocytogenes.
In another study, oregano oil was shown to help prevent the growth of Escherichia coli and Pseudomonas aeruginosa, two strains of bacteria that can cause infections.
Thymol also showed antibacterial and antifungal activity. Other essential oils such as limonene, eucalyptus or caryophyllene are found in oregano and all have antiseptic properties.
Useful if you Suffer from Gas
Limonene, ossimene or caryophyllene are essential oils with antispasmodic and carminative properties. This helps expel gases from the digestive system. If you usually suffer from gas, eating more slowly and seasoning your recipes with oregano can be a remedy to alleviate this discomfort. In addition, oregano can also improve the functioning of the intestine, facilitating digestion.
Rich in Antioxidants
Antioxidants protect our health by cooperating with the immune system in the fight against free radicals. Unstable molecules that steal electrons and multiply in our body, favoring cellular oxidation and the onset of diseases.
Antioxidants are found in vegetables, fruits, nuts, spices and herbs. Specifically, oregano contains flavonoid polyphenolic antioxidants like vitamin A and carotenoids like lutein, zeaxanthin and cryptoxanthin. They also have other antioxidants like vitamin E, vitamin C and selenium.
Fiber Source
With 42 grams of fiber, oregano is a great addition to add more fiber to our diet. Use it as a seasoning in all kinds of recipes. Fibers are edible polymers that do not contain calories, but have a beneficial effect on the body.
For adults, fiber recommendations to prevent diseases such as colorectal cancer, type 2 diabetes or cardiovascular disease are 25 to 38 grams per day, according to the European Union Science Centre. One hundred grams of oregano already has more. You won’t consume 100 grams of oregano, but if you add a teaspoon of thyme to any salad it will add fiber to your diet.
Anti Inflammatory
Another active substance in oregano, beta-caryophyllene (E-BCP), has been studied by scientists in Switzerland and Germany for its potential anti-inflammatory properties in disorders such as atherosclerosis or osteoporosis.
Chronic inflammation contributes to heart disease, diabetes and autoimmune diseases. Oregano, thanks to its concentration of antioxidants, can help neutralize free radicals and thus reduce inflammation.
