Spearmint 100 g, 50 g, 25 g

Spearmint – 100 g ($12.99), 50 g ($8.99) or 25 g ($5.99)

Benefits:
Nutrients And Compounds  In small amounts, herbs can be very small but mighty when it comes to nutrition content.
Two tablespoons of fresh spearmint contain about:

• 4.9 calories
• 0.9 grams carbohydrates
• 0.8 grams fiber
• 0 grams fat
• 0.4 grams protein
• 456 international units vitamin A (9 percent DV)
• 1.3 milligrams iron (7 percent DV)
• 0.1 milligrams manganese (6 percent DV)
• 11.8 micrograms folate (3 percent DV)
• 1.5 milligrams vitamin C (2 percent DV)
• 22.4 milligrams calcium (2 percent DV)
• 7.1 milligrams magnesium (2 percent DV)

Digestion  Spearmint is commonly used to help relieve symptoms of indigestion, nausea, vomiting and gas. The compound (-)-carvone, which is naturally found in spearmint, has been shown to strongly inhibit muscle contractions in the digestive tract, which may explain how this herb helps relieve digestive upsets (1).

In an eight-week randomized study in 32 people with irritable bowel syndrome (IBS), one group was given a product containing spearmint, lemon balm and coriander along with loperamide for diarrhea or psyllium for constipation (2).

At the end of the study, people who received the spearmint-containing supplement reported less abdominal pain, discomfort and bloating compared to those in the placebo group.

This herb may also relieve nausea and vomiting caused by chemotherapy. In one study, spearmint essential oil applied to the skin significantly reduced the incidence of nausea and vomiting compared to a placebo (3). Therefore, while studies on the effects of this type on mint on digestion are limited, some evidence suggests that it may be helpful.

One of the active components of spearmint is carvone. Research shows that carvone has an antispasmodic effect in the intestines. Spearmint’s relaxing effects on the digestive tract can be beneficial for common complaints like upset stomach and flatulence.

Nausea and Vomiting  Nausea and vomiting are common side effects of chemotherapy. A 2013 a randomized, double-blind clinical trial study reveals how essential oils of spearmint and peppermint may help with these symptoms. This study reveals that application of these essential oils resulted in a decrease in the frequency and intensity of nausea and vomiting following chemotherapy treatment. In addition to no adverse side effects being reported, the researchers also point out how the use of essential oils are very cost effective compared to traditional treatment options for chemotherapy side effects.

Antioxidants  Antioxidants are natural chemical compounds found in plants that help protect against and repair damage caused by free radicals, which are harmful molecules that can lead to oxidative stress. Oxidative stress has been linked to several chronic conditions, including heart disease, cancer and diabetes (4).

Spearmint contains a large number of antioxidant compounds, including rosmarinic acid, flavones and flavanones like limonene and menthol (5). Two tablespoons (11 grams) of spearmint also provides 2% of the Reference Daily Intake (RDI) for vitamin C, another potent antioxidant (6, 7). According to researchers, spearmint shows excellent antioxidant activity against free radicals. In one study, this herb prevented fat oxidation in meat and was as effective as the synthetic antioxidant BHT (8).

Female Hormone Imbalances  For women with hormone imbalances, spearmint tea may provide relief. Studies in women have shown that it can decrease male hormones like testosterone while increasing female hormones necessary for ovulation, such as luteinizing hormone (LH), follicle-stimulating hormone (FSH) and estradiol.

In one five-day study in 21 women with hormone imbalances, two cups of spearmint tea a day decreased testosterone and increased LH, FSH and estradiol levels (9). Similarly, in a 30-day randomized study, 42 women with polycystic ovary syndrome (PCOS) who drank spearmint tea twice a day had lower testosterone levels and higher LH and FSH levels compared to women who drank a placebo tea (10). Additionally, in a study in rats, spearmint essential oil was found to decrease testosterone and ovarian cysts and increase the number of viable eggs in the rats’ ovaries (11).

Hirsutism is a health problem for women in which hair grows excessively where it shouldn’t (such as on the jaw line and neck), and it also causes male pattern baldness. This condition is typically caused by an increase in male hormones called androgens, such as testosterone.

A small scientific review published in 2017 reveals that spearmint tea may help to decrease androgenic hormones for female patients with hirsutism. Judging from the studies to date, the length of spearmint consumption should likely be longer (more than 30 days) and study follow-up time should be lengthened as well.

Female Facial Hair  Drinking spearmint tea may help reduce hirsutism, or growth of dark, coarse hair on the face, chest and abdomen of women. In fact, it’s a common herbal remedy for unwanted hair growth in Middle Eastern countries (12). High levels of male hormones, or androgens, are linked to an overgrowth of facial hair in women (9). Two studies in women with facial hair have shown that drinking spearmint tea may help.

In one five-day study, 12 women with PCOS and nine women with facial hair due to unknown causes were given two cups of spearmint tea twice a day during the follicular phase of their menstrual cycle (9). While the study was not long enough to determine whether spearmint affected facial hair, the women’s testosterone levels were reduced. In a longer, 30-day study in 41 women with PCOS, women who drank two cups a day of spearmint tea reported a reduction in their facial hair (10). However, 30 days may not be long enough to see a definitive difference.

Memory  Some research points towards spearmint, rich in polyphenols like rosmarinic acid, benefiting memory, especially in older adults.

A 2018 double-blind, placebo-controlled study published in the Journal of Alternative and Complementary Medicine took at look at how supplementation with Mentha spicata extract may benefit cognitive performance as well as mood and sleep for people with age-associated memory impairment (AAMI). Ninety subjects with AAMI were randomly assigned to taking 900, 600 or 0 milligrams per day of Mentha spicata extract for 90 days. The study results reveal that subjects who took 900 milligrams per day of the herb experienced a 15 percent improvement in memory while also seeing improvements in their ability to fall asleep.

Overall, the study concludes that spearmint may be a “beneficial nutritional intervention for cognitive health in older subjects with AAMI.” There’s some evidence that this herb may help improve memory. Studies have shown that mice given a spearmint extract experienced improved learning and memory as shown by their performance on a maze test (13).

Previous studies in humans found that chewing mint-flavored gum may help improve memory. However, later studies have failed to confirm its beneficial effects. (14, 15, 16). In a more recent study, older adults with memory impairment who were given daily supplements containing 900 mg of spearmint experienced a 15% improvement in working memory (17). Therefore, the evidence on the benefits of this type of mint for memory is limited but promising — especially for older adults.

Anti-Bacterial, Anti-Fungal  Spearmint is a popular flavoring agent in toothpaste, breath mints and chewing gums. However, it does more than freshen your breath — it also has antibacterial and antimicrobial properties, which may help kill the bacteria in your mouth that cause bad breath. Studies have found that spearmint essential oil is effective against several types of harmful bacteria (18, 19). Additionally, it has been shown to work against bacteria that cause foodborne illnesses, including E. coli and Listeria (20). Looking for a great natural mouthwash or toothpaste? If spearmint oil is included, you’ll be getting some beneficial antibacterial properties.

Research has shown that Mentha spicata essential oil has potent antimicrobial abilities, which means it can help prevent the spread of bacteria, fungi and even some viruses. Spearmint essential oil has also been shown to fight food-borne pathogenic bacteria like Salmonella typhimurium and Escherichia coli.

Blood Pressure  Spearmint may help lower high blood pressure. Though human studies on this potential property are unavailable, some scientific evidence suggests that this herb may have beneficial effects in this regard. A compound in spearmint called (-)-carvone has been shown to act similarly to calcium-channel blockers, medications used to treat high blood pressure (1). In fact, in one animal study, (-)-carvone was shown to be 100 times more potent at reducing blood vessel contractions than verapamil, a commonly used blood pressure medication (1).

Blood Sugar  Spearmint tea may help lower blood sugar in people with diabetes. While human-based studies on this potential effect are lacking, animal studies have shown promising results. In one study, rats were given a spearmint extract equivalent to 9 mg per pound (20 mg per kg) of body weight per day. While healthy rats appeared unaffected, rats with diabetes had significantly lower blood sugar (21). In another 21-day study in rats with diabetes, animals given 136 mg per pound (300 mg per kg) of body weight per day of this type of extract showed a 25% reduction in blood sugar (22).

Stress  Spearmint tea may help promote relaxation and reduce stress. In fact, in South American countries, this tea is commonly used to treat stress and insomnia. In one study in rats, a spearmint extract was found to decrease anxiety and improve sleep (23). Additionally, the leaves of this plant contain menthol, which has a relaxing, sedative effect on the body. It’s believed that spearmint promotes relaxation and alleviates stress by interacting with GABA receptors in your brain. GABA is a neurotransmitter involved in reducing nerve activity (24).

Arthritis Pain  Spearmint may help relieve joint pain caused by arthritis. A large review study of both animal and human studies concluded that essential oils made from this mint had pain-relieving effects (25). Similarly, in one 16-week study in 62 people with arthritis of the knee, regular spearmint tea consumed twice daily reduced stiffness and physical disability, while a spearmint tea high in rosmarinic acid relieved the same symptoms and reduced pain (26).

Anti-Tumor  In vitro research published in 2018 in BMC Complementary and Alternative Medicine highlights the ability of spearmint oil (which has at least 44 unique compounds) to have antiproliferative effects against three human tumor cell lines.

Another in vitro study in 2014 showed similar anti-cancer properties of spearmint as well as other members of the mint plant family against four cancer cell lines (COLO-205, MCF-7, NCI-H322 and THP-1).

Calming, Sleep  Mentha spicata tea is traditionally used to treat stress and insomnia. Animal research demonstrates how extracts of spearmint appear to have anxiety-reducing, sedative and hypnotic effects. Research also shows that due to its menthol content, spearmint may encourage relaxation by acting on GABA (gamma-aminobutyric acid) receptors. GABA is a neurotransmitter that helps send messages between the brain and nervous system. It is said to have a natural calming effect that helps to decrease feelings of anxiety by reducing neuronal excitability.

Spearmint vs. Peppermint

These two herbs definitely have a lot of similarities, but they have some differences too:

• Peppermint and spearmint are two varieties of mint plants that belong to the same plant family (Lamiaceae).
• Both have a minty flavor and scent, but spearmint is slightly sweeter while peppermint is more cooling or refreshing.
• You’ll find both commonly used in candies, gums, toothpastes, and mouthwashes.
• You can use both herbs fresh or dried to create a tea.
• Both herbs are used for pain relief, stress reduction, memory improvement and digestive complaints.
• Both of these mint varieties contain an active compound known as menthol, but peppermint contains more menthol (which is why it’s more cooling).
• Peppermint and spearmint also both contain carvone, but spearmint contains more than peppermint (which is why spearmint has a sweeter flavor).
• For culinary use, peppermint is especially great in sweet dishes and pairs very well with chocolate. Spearmint is more often used in savory dishes.

Botanical Name: Mentha spicata
English: Garden Mint, Mentha Spicata, Mackerel Mint, Our Lady’s Mint Green Mint Spite Mart, Sage of Bethlehem, Fish Mint, Bowles mint
Ayurvedic: Pudinaa, Podinaka, Puutihaa, Rochini
Unani: Nanaa, Pudinas Kohi
Also, known as: Menthe de Notre Dame, Erba Santa Maria, Frauen Munze, Lamb Mint, Kruisement nama Kruizemunt, Menthe verte, Menthe douce, Grüne Minze, Krausenumre, menta verde, Menta riceuta, Supea minto, Hortelä-comun, Menta romana, Grón mynta, Krusmynta, Hing dis
Habitat: Mediterranean region
Origin: Egypt
Harvested: Cultivated
Parts Used: Aerial portions mainly leaves,

General Information:
This common garden mint is not a native of these islands, though growing freely in every garden, but is originally a native of the Mediterranean region, and was introduced into Britain by the Romans, being largely cultivated not only by them but also by the other Mediterranean nations. It was in great request by the Romans, and Pliny according to Gerard says of it: ‘The smell of Mint does stir up the minde and the taste to a greedy desire of meate’ Ovid represents the hospitable Baucis and Philemon scouring the board with green mat before laying upon it the food intended for their divine guests. The Ancients believed that mint would prevent the coagulation of milk and its acid fermentation.
Spearmint leaves are broad, hairless and bright green, with toothed margins and prominent rem giving a winkled appearance. The leaves emit a strong spearmint smell even when lightly touched. Spearmint has been used for centuries by Egyptian, Greek, and Roman physicians. The Romans wore mint wreaths on their hair during banquets and decorated their tables with the twigs. Spearmint is milder than Peppermint and is characterized by an invigorating fragrance that is uplifting and calming.

 

How to use:
We make these suggestions to help you get the best benefit from the herbs that you’re choosing to improve your health. Also we make these ideas and recommendations so that consuming them easier and better fit into your lifestyle by adding them to the food that you already eat.
For the full health benefit, it is best to consume (or use the whole herb in poultices) the whole herb. All of the compounds in the herb act best together, as nature intends. Extracts draw out the most prominent beneficial compounds and may concentrate them. What is not extracted can be helpful in ways that we do not yet understand.

Cut Pieces or Powdered Herb:
There are different ways to use cut pieces or powdered herb.
Food Preparation: You can add powdered or pieces of herb (if the pieces you buy are bigger than you like, a coffee or herb grinder will quickly reduce) to any yogurt, smoothie, apple or other sauces, spreads, salads or other foods more familiar to you that don’t use heat. Heat can be damaging to the beneficial compounds in the herb. Other options like oatmeal, scrambled eggs, pasta sauce, soup, cookies and anything else that fits your lifestyle, but minimizing (by adding near the end of cooking) the heat is helpful.
Also, for children, you can mix powdered herb with honey or glycerin to make paste. The thicker the paste, the more potent and herbal in taste. The sweet taste of honey and glycerin will help medicine go down. The resulting liquid is called an electuary.
For seeds in general, but especially small seeds, it’s best to grind these to break the protective hulls a short time before consumption. This makes all the benefits available, rather than some remaining locked inside the hulls that are unbroken by insufficient chewing.
To make adding herbs even easier, you could add a week’s worth of your chosen herb(s) to an amount of, for example, yogurt that you would eat in a week. Mix thoroughly and eat this each day of the week. So you make once /week and just eat each other day.
Hot Infusion: The basic method for dried herbs and flower is, take 2-3 tablespoons of dried herb in a cup or teapot. Pour hot water over it and cover it with lid for 10-30 minutes. The heat from making tea can degrade some of the beneficial compounds in the herb. This method minimizes this effect. For the full health benefit, it is recommended to consume what is left over after making tea.
Decoctions: Decoctions are suitable for roots, barks, large seeds & berries, and other dense material. The simple way to make decoction is, in a saucepan, add 1 tablespoon of dried herbs to 1 cup of water, Bring the water to boil, reduce heat and simmer for 30-60 minutes with the pot covered. Squeeze out as much as liquid as possible. Best practice is to drink the liquid and also consume the solid material that remains. Herb pieces can also be used.
Powdered Herb:
There are different ways to use powdered herb.
Capsules: HerbsCrafters makes capsules guaranteed to be filled with the pure herb with no filler or any other products. You can also use powdered herb to make your own capsules at home. These capsules are best taken with liquid to aid in digestion and absorption and to ensure it doesn’t stick in your throat.
Poultice: Poultice can be made with an herbal powder and liquid (mostly water) to form a paste which is then applied to the skin. This method is very helpful for skin conditions.
Herbal shot: Powdered herb can be mixed with water, fruit juice or other liquid to make herbal shot.

Tips:
You can sweeten your herbal decoctions with bit of honey, natural fruit juice, stevia leaves powder or licorice root powder.

Precautions:
You should consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.
All information on this website is for educational purpose ONLY.
This information has not been evaluated by Health Canada.
This information is not intended to diagnose, treat, cure, or prevent any disease.

How Much To Use
It is common that 10g of a fresh herb = 1g when dehydrated.
Recommended daily amount: 1 -3 tsp of spearmint leaves (2-5 g)/use, up to 3 times/day. This can be added to food, drink or to make tea.