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Rosemary herb nutrition facts

Ancient, charming rosemary herb is the perfect plant to have in your kitchen garden. This incredibly popular herb contains many note-worthy health benefiting phyto-nutrients, anti-oxidants and essential acids.

Rosemary, one of the most revered herbs, belongs to the family of Lamiaceae of the genus: Rosmarinus and known scientifically as "Rosmarinus officinalis".

This herb plant is thought to be originated in the Mediterranean region as a wild, strewing evergreen perennial shrub. Today, it is cultivated in nearly all countries around the Mediterranean region and Asia minor as an important culinary herb.

Rosemary herb. Note for narrow, dark green leaves..	Light-blue color rosemary flowers. (Photo-geishaboy500	Rosmarinus officinalis Note needle like narrow leaves.

Rosemary flourishes in well drained, alkaline soil; requires sunny conditions and needs shelter from gusty winds. It reaches about 1.5-3 meters in height. Its bushy stems and downy young shoots are covered with about 1 inch long, narrow, needle-like aromatic leaves, dark green above greyish underneath. The plant bears short racemes of small sea blue flowers that appear in early summer.

The plant parts; flowers and leaves have odour that is pungently aromatic and somewhat camphoraceous.

Apart from culinary and medicinal purpose rosemary shoots, flowers and leaves are used in ceremonies such as weddings and festivals for decorating banquet halls as incense to ward off bad influences.

Health benefits of Rosemary herb

• Rosemary leaves contain many notable plant derived chemical compounds that are known to have disease preventing and health promoting properties.

• Its plant parts especially flower tops contain phenolic anti-oxidant rosmarinic acid as well as numerous health benefiting volatile essential oils such as cineol, camphene, borneol, bornyl acetate, α-pinene...etc. These compounds are known to have rubefacient, anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties. 

• Rosemary leaves provide just 131 calories per 100 g and contains no cholesterol. Apart from nutrients this humble herb contains many noteworthy non-nutrient component such as dietary fiber (37% of RDA), anti-oxidants, minerals and vitamins that are essential for optimum health.

• This herb is exceptionally rich source of many B-complex group of vitamin, such as folic acid, pantothenic acid, pyridoxine, riboflavin. It is one of the herbs that are very rich in folates; providing about 109 mcg per 100g (about 27% of RDA).  Folates are important in DNA synthesis and when given during peri-conception period can help prevent neural tube defects in the new-born babies.

• Rosemary herb contains very good amounts of vitamin A, 2924 IU per 100 g; about 97% of RDA.  Vitamin A is known to have antioxidant properties and is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A known to helps body protect from lung and oral cavity cancers.

• Fresh rosemary leaves are good source of antioxidant vitamin; vitamin-C. Contains about 22 mg per 100 g, about 37% of RDA. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals fro the body.

• Rosemary herb parts, whether fresh or dried, are rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.

• This herb is an excellent source of iron, contains 6.65 mg/100 g of fresh leaves (about 83% of RDA). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.

Selection and storage

Rosemary is generally grown as a garden herb so that fresh leaves are readily available for use whenever the need arises.

If you need to buy from the herb store, choose fresh rosemary over the dried form of the herb since it is superior in quality and subtle in flavor when compared to stronger and pungent flavored dried form. Fresh leaves should feature deep green in color and free from dark spots or yellowing.

Fresh rosemary herb should be stored in the refrigerator inside plastic bags. Dried rosemary should be kept in an air tight container and placed in a cool, dark and dry place where it will keep fresh for several months.

Culinary uses

Wash fresh leaves in cold running water or rinse for few minutes to remove any dust or pesticide residues. In order to keep the fragrance and flavor intact, the herb is generally added to cooking recipes at the last moments, since prolonged cooking would result in the evaporation of its essential oils.

• Fresh or dried rosemary leaves are part of Mediterranean cooking, used in the preparation of variety of recipes.


• The herb is used as popular flavoring agent to salads, soups, baked vegetables and meat dishes.


• Rosemary tea is a popular flavor drink in Mediterranean region.
  

Medicinal uses of Rosemary

• Rosmarinic acid, a natural polyphenolic antioxidant found in rosemary, has been found to have anti-bacterial, anti-inflammatory and anti-oxidant functions. Rosmarinic acid is also present in appreciating levels in sage, pepper mint, oregano, thyme... etc.

• Rosemary oil, distilled from the flowering tops, contains volatile essential oil such as camphene, cineol, borneol, bornyl acetate and other esters. These compounds are known to have tonic, astringent, diaphoretic and stimulant properties.

• Its herbal oil is also being used externally as a rubefacient to soothen painful ailments in gout, rheumatism and neuralgic conditions.

• Rosemary herb extractions when applied over scalp have stimulating function on the hair-bulbs and help preventing premature baldness. It forms an effectual remedy for the prevention of scurf and dandruff.

• Rosemary tea is a good remedy for removing nervous headache, colds and depression. (Medical disclaimer)

Safety profile

Rosemary herb may cause abortion in pregnant woman when eaten in large amounts. In addition, in some rare cases, rosemary oil products may cause allergic dermatitis when applied locally. In toxic doses rosemary has been found to cause kidney dysfunction, exacerbate existing neurological conditions like epilepsy, neuroses etc.  (Medical disclaimer)

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