Health Benefits of Mint

  Health Benefits of Mint 

Mint is a popular herb which possess potential health benefits. This may include helping with digestive health, reducing allergic symptoms and soothing common cold symptoms. Mint or mentha belongs to the Lamiaceae family, which contains around 15–20 plant species, including peppermint and spearmint. It is a popular herb which people can use fresh or dried in many dishes and infusions. Manufacturers of toothpaste, gum, candy, and beauty products often use mint oil. Mint is the collective name for a number of plants that belong to the mint or Lamiaceae plant family. Mint, including peppermint, is commonly used as an ingredient in drinks, desserts, and other recipes and can also be taken as a dietary supplement. Using fresh mint and other herbs and spices in cooking can help a person add flavour while reducing their sodium and sugar intake. Throughout history, people have used different species of mint plants in medicine. Different types of mint plants offer a range of antioxidant qualities and potential health benefits, especially for people who have irritable bowel syndrome (IBS). Here, we shall give a nutritional breakdown of mint and explain its possible health benefits. We also give tips on including more mint in the diet.

Nutrition Value

A 2-tablespoon serving, or 3.2 grams (g) of fresh peppermint contains:-

2.24 calories

0.12 g of protein

0.48 g of carbohydrates

0.03 g of fat

0.26 g of fiber

Mint also contains trace amounts of:

potassium

magnesium

calcium

phosphorus

vitamin C

iron

vitamin A

Soothing common cold symptoms

Mint contains menthol. This an aromatic decongestant which might help to break up phlegm and mucus, making it easier to expel. Mint has a soothing aroma and smelling it may help reduce nausea symptoms. Applying menthol ointments or vapour rubs may be a safe and effective treatment for children who have a common cold. Studies show that mint aromatherapy may be helpful for reducing nausea and vomiting in people undergoing treatment for cancer. Taking mint supplements may also be effective against certain types of nausea and vomiting. One study of 84 people with breast cancer who were undergoing chemotherapy found that treatment with 40 drops of peppermint essential oil in water every eight hours significantly reduced nausea, vomiting, and low appetite after treatment. 

Benefit Digestive Conditions

Mint is a calming herb which people have used for thousands of years to help soothe an upset stomach or indigestion. Mint has certain properties which make it an effective natural treatment for digestive conditions such as irritable bowel syndrome (IBS) and indigestion, a medical term for discomfort in the upper abdomen. Mint, like peppermint, is packed with therapeutic compounds, such as L-menthol, a monoterpenoid compound with muscle-relaxing properties. L-menthol blocks calcium channels which initiate contractions in smooth muscles, preventing the spasming which causes symptoms like abdominal pain and diarrhea in people with IBS. Mint also contains anti-inflammatory and antioxidant compounds, which may benefit people with IBS by decreasing inflammation and cellular damage. A study found that the use of peppermint oil is a remedy for a range of gastrointestinal conditions, including indigestion, IBS, stomach pain in children and feelings of sickness after surgery. The mint works against harmful microbes, regulates muscle relaxation and helps control inflammation. One review of 12 studies involving 835 people with IBS found that peppermint oil supplementation over a period of two to 12 weeks significantly improved symptoms like abdominal pain, bloating and gas compared to placebo treatments. One review of 96 studies found that, when used with other ingredients like caraway oil, peppermint oil supplements were effective for reducing certain symptoms of indigestion, including abdominal pain and abdominal pressure. Another study found that peppermint oil was a safe and effective intervention for pain symptoms in adults with IBS. More research is necessary to confirm the benefits of mint products in managing IBS.

Might Boost Athletic Performance

Some evidence suggests that mint supplements may be helpful for those looking for a natural way to improve stamina and power during exercise. Mint has antispasmodic properties and may help relax smooth muscles in the lungs and improve tissue oxygenation, which can support exercise performance. One small study of 12 men found that treatment with 500 ml of mineral water containing 0.05 ml of peppermint essential oil for ten days significantly improved exercise performance, lung function, heart rate and power during a treadmill exercise test. Another study of 30 healthy men found that a single oral dose of 50 µl of peppermint essential oil significantly improved exercise performance and lung function parameters compared to a placebo treatment. While these results are promising, more studies are needed to understand how oral mint supplements may benefit exercise performance.

Allergies Treatment

Mint plants contain an antioxidant and anti-inflammatory agent called rosmarinic acid. A study found that rosmarinic acid reduced symptoms of asthma when compared to a control group that did not receive a supplement. The mint plant family provides a range of plant compounds that have anti-allergenic effects. However, the content of mint extract in oils and ointments may be far stronger than dietary mint. There is very little research into the effect of dietary mint on the symptoms of allergies.

Might Improve Cognitive Performance

Some research suggests that peppermint oil supplements may improve cognitive performance. Mint contains compounds which may boost cognitive function by interacting with certain neurotransmitters, like γ-aminobutyric acid (GABA), and inhibiting acetylcholinesterase (AChE). This enzyme breaks down a neurotransmitter called acetylcholine, which plays important roles in attention and memory. One study involving 24 people found that treatment with a single dose of 100 microliters (µl) of peppermint oil improved cognitive test performance and reduced mental fatigue associated with extended cognitive task performance compared to a placebo treatment.

How To Use Mint Supplements

Mint leaves are a tender herb with gentle stems. It is best to add them raw or at the end of the cooking process. This helps them maintain their delicate flavour and texture. Mint supplements are available in several forms, including capsules and liquids. Because dosing and use instructions vary, following the directions on the supplement label is important. It's best to talk to your healthcare provider before using a mint supplement. This is especially important if you have a health condition like a digestive disorder. Although mint supplements may be helpful for people with certain medical conditions, they're not appropriate or safe for everyone. Check with your healthcare provider before taking a mint supplement. Mint supplements aren't safe or appropriate for everyone and may interact with common medications. When buying mint, look for bright, unblemished leaves. Store them in a reusable plastic bag in the refrigerator for up to 1 week. Mint is relatively easy to grow, and people can cultivate it at home, making it a sustainable way to add flavour to meals. When preparing mint, use a sharp knife and cut gently. Using a dull knife or over-chopping will bruise the herb and lead to a loss of flavour on the cutting board surface. Middle Eastern cuisines, such as lamb, soups and vegetable salads often contain mint for flavour. Other ideas include:

Making a mint limeade by mixing lime juice with sugar or stevia and muddled mint leaves. Top it off with filtered water and ice cubes.

Incorporating mint into a fresh fruit salsa with chopped apples, pear, lemon or lime juice, jalapeno and honey. Serve with cinnamon pita chips or on top of baked chicken.

Jazzing up your water by adding mint leaves and cucumber for a refreshing treat.

Adding a few chopped mint leaves to your next chocolate chip cookie dough.

Pouring hot water over mint leaves and steeping for 5-6 minutes for homemade mint tea. Try using chocolate mint leaves for a taste.

Chopping mint and tossing with fresh pineapple for a quick snack.

Chop up fresh mint and add it to green salads

Make a flavourful side dish using fresh mint, watermelon and feta

Add fresh mint to water and cocktails

Use chopped mint in homemade pestos and dressings

Incorporate fresh mint into pasta dishes

Use fresh, chopped mint as a garnish for meat, chicken and fish dishes

Fresh and dried mint can also be used in desserts, like ice cream and baked goods. It pairs especially well with chocolate and can be used to make delicious chocolate-based recipes like cakes and cookies.

Risks involved

Mint supplements are generally considered safe but aren't appropriate for everyone. Like many herbs, mint can adversely affect some people. 

Taking peppermint oil in large doses can be dangerous. It is essential to stick to the recommended doses of peppermint oil.

Pure menthol is poisonous and not for internal consumption. People should only ever apply it to the skin or a nearby surface, such as a pillow, to disperse fumes.

Do not apply mint oil to the face of an infant or small child, as it may cause spasms that inhibit breathing.

Because little is known about the safety of oral mint supplements during pregnancy and breastfeeding, it's best to avoid oral mint supplements during these stages of life.

Peppermint oil has been shown to be safe when taken in appropriate amounts. However, people with certain medical conditions, such as gallstones, hiatal hernia, or gastroesophageal reflux disease (GERD), should consult a healthcare provider before taking peppermint supplements.

Peppermint oil may cause skin irritation and redness. Do not apply the ointment directly to the chest or face of a child due to serious possible side effects after direct inhalation.

Speak with your healthcare provider to determine whether any of your medications could interact with mint or mint oil.

Potential Drug Interactions

Mint supplements may interact with or increase the bioavailability of some commonly prescribed medications, such as:

Blood pressure medications: Though human research is limited, peppermint oil may increase the bioavailability of certain blood pressure medications, like felodipine, increasing their effects in the body.

Cytochrome P450 substrates: Some evidence suggests that peppermint oil may interact with drugs that are metabolized by cytochrome P450 enzymes, including the blood thinner Warfarin and the blood pressure medication metoprolol.

Chemotherapy drugs: Peppermint oil may interfere with certain chemotherapy agents, like docetaxel and cisplatin.

If you're taking one or more medications, it's important to consult your doctor before adding any new supplement into your routine, including mint products.

 Dosage

Dosing recommendations for mint supplements vary depending on the type and what it's being used to treat. Research suggests that peppermint oil in doses of 50-100 µl may be effective for improving athletic performance and cognitive performance, respectively. One study found that treatment with 182 milligrams (mg) of peppermint oil daily for eight weeks was effective for improving IBS symptoms. Though mint supplements are generally considered safe, extremely high doses can be toxic. For example, high doses of peppermint oil can cause kidney and liver injury and even lead to acute kidney failure. There have been cases of near-fatal peppermint oil overdoses. Always consult a healthcare provider if you have any questions about supplement dosing. 

Conclusion 

Studies show that mint supplements may improve symptoms of certain digestive conditions, like IBS, and may support exercise performance and cognitive function. Mint is a common ingredient in sweet and savoury dishes and cocktails. When used as a dietary supplement, mint, including peppermint, may benefit health in several ways. While mint supplements are generally considered safe, they're not the right choice for everyone and can lead to dangerous side effects when taken in high doses. Mint in the diet is most beneficial as a replacement for salty, sugary or calorific flavourings.