Thyme herb
nutrition facts
Thyme herb is packed with numerous
health benefiting
phyto-nutrients (plant
derived compounds), minerals and vitamins that are essential for
wellbeing. One of the popular among culinary herb plants, thyme
originally is
native to southern Europe and Mediterranean regions.
Botanically, it belongs to the
family
of limiaceae
of the
genus of thymus, which
includes many subspecies among which the most
popular variety is Thymus
vulgaris
or French
thyme.
|
 |
| French thyme - Thymus vulgaris
|
Lemon
thyme - (T.x citriodora)
Photo courtesy: wnbrgr |
The thyme plant is
perennial shrub with thin woody base and square stems. It
reaches about 15 to 30 cm in
length, featuring
very small, light green
colored, paler underneath, slightly curved aromatic leaves. Small,
fragrant rich, lilac or white color flowers appear in summer.
The other commonly grown varieties of thyme are
lemon thyme
(T.x citriodora), caraway
thyme (T. herba barona) and wild
thyme (T. septyllum). Either
leaves as well as flowering tips, fresh or dried used for culinary
purposes.
Health benefits of thyme herb
-
Thyme contains many
active principles
that are found to have disease preventing and health promoting
properties.
-
Thyme herb contains
thymol,
one of the
important essential
oils, which scientifically have been found to have
antiseptic,
anti-fungal characteristics. The other volatile oils in thyme include
carvacolo,
borneol
and geraniol.
-
Thyme contains many
flavonoid Phenolic
antioxidants
like zeaxanthin,
lutein, pigenin, naringenin, luteolin,
and thymonin.
Fresh thyme herb has one of the highest antioxidant levels among herbs,
a total ORAC (Oxygen Radical Absorbance Capacity) value of 27426-umol
TE/100 g.
-
Thyme is packed with
minerals and vitamins that are essential for optimum health. Its leaves
are one
of the richest sources of potassium, iron, calcium, manganese,
magnesium,
and selenium. Potassium is an important component of cell and body
fluids that helps controlling heart rate and blood pressure. Manganese
is used by the body as a co-factor for the antioxidant enzyme,
superoxide
dismutase. Iron is required for red blood cell formation.
-
The herb is also a rich
source of
many important vitamins such as B-complex vitamins, beta carotene,
vitamin A, vitamin K, vitamin E, vitamin C and folic acid.
-
Thyme provides 0.35 mg of
vitamin
B-6 or pyridoxine; furnishing about 27% of daily
recommended intake. Pyridoxine
keeps up GABA (beneficial neurotransmitter in the brain) levels in the
brain, which
has stress buster function.
-
Vitamin C
helps body develop resistance against infectious agents and scavenge
harmful, pro-inflammatory free radicals.
-
Vitamin A is a fat soluble
vitamin and antioxidant that is required maintaining healthy mucus
membranes and skin and is also essential for vision. Consumption of
natural foods rich in flavonoids like vitamin A
and beta-carotene helps
protect from lung and oral cavity cancers.
Thyme leaves offer significant
levels of quality
phyto-nutrients
profile. Just 100 g of fresh leaves provides (% of Recommended daily
allowance)
38% of dietary fiber,
27%
of vitamin B-6 (pyridoxine),
266% of vitamin C,
158% of vitamin A,
218%
of iron,
40% of calcium,
40% of magnesium and
75% of manganese
but no
cholesterol.
See the table below for in depth analysis
of nutrients:
Thyme herb (Thymus vulgaris), Fresh leaves,
Nutritive value per 100 g. ORAC value 27426,
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
101 Kcal |
5% |
| Carbohydrates |
24.45 g |
18% |
| Protein |
5.56 g |
10% |
| Total Fat |
1.68 g |
8.4% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
14.0 g |
37% |
| Vitamins |
|
|
| Folates |
45 mcg |
11% |
| Niacin |
1.824 mg |
11% |
| Pantothenic
acid |
0.409 mg |
8% |
| Pyridoxine |
0.348 mg |
27% |
| Riboflavin |
0.471 mg |
36% |
| Thiamin |
0.48 mg |
4% |
| Vitamin-A |
4751 IU |
158% |
| Vitamin-C |
160.1 mg |
266% |
| Electrolytes |
|
|
| Sodium |
9 mg |
0.5% |
| Potassium |
609 mg |
13% |
| Minerals |
|
|
| Calcium |
405 mg |
40.5% |
| Iron |
17.45 mg |
218% |
| Magnesium |
160 mg |
40% |
| Manganese |
1.719 mg |
75% |
| Manganese |
106 mg |
15% |
| Zinc |
1.81 mg |
16.5% |
| Phyto-nutrients |
|
|
| Carotene-ß |
2851 mcg |
-- |
Selection
and storage
|
| Dried thyme herb leaves.
|
Both fresh and
dried forms of
thyme herb are available in the herb store.
Buy fresh thyme whenever possible since it is superior in nutrients and
rich in flavor. The leaves of fresh thyme should feature fresh and be a
light green in color, and free from any dark spots or yellowing.
Fresh thyme
should be stored in the refrigerator wrapped in a slightly
damp paper towel. Dried thyme can be kept in a tightly sealed glass
container and stored in a cool, dark, and dry place where it will keep
fresh for up to six months.
Culinary
uses
Thyme herb imparts intense flavor to the recipes
and should be added sparingly. In order to keep the fragrance
and flavor intact, thyme herb is
generally added at the last moment in the cooking recipes.
This is because,
prolonged cooking results in evaporation of its essential oils.
Here are some serving methods:
|
Thyme herb used to marinate chicken and
vegetable recipes.
Photo courtesy: lizadaly
|
-
Thyme herb tea is a
popular health drink.
-
Thyme has been used in
the
preparation of season soups, and sauces.
- The herb is one of the
ingredients in bouquet
garni along with bay
leaf, parsley,
and celery.
-
Thyme, along with other
spicy
items, has been used to marinate and stuffing to chicken, fish and meat
recipes.
Medicinal
uses
-
Thyme contains many
important essential oils, which are found to have
anti-septic and anti-fungal applications.
-
Throat gargling with tepid thyme water or
drinking few sips of thyme tea may help relieve coughs, sore throat,
and
bronchitis symptoms.
-
Thyme based formulations
has
been used as anti-septic mouthwash in the treatment of caries and
gingivitis.
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