Table of ContentsView AllTable of ContentsMedicinal BenefitsDried vs. Fresh Mint LeavesWho Shouldn’t UseSpiking Water With MintOther Mint Leaf Uses
Table of ContentsView All
View All
Table of Contents
Medicinal Benefits
Dried vs. Fresh Mint Leaves
Who Shouldn’t Use
Spiking Water With Mint
Other Mint Leaf Uses
Mint (mentha) is an aromatic herb with more than 18 species. It belongs to theLamiaceaefamily.Compounds found in mint, likepolyphenolsandflavonoids, have been studied for their potential health benefits.
Mint’s pleasant and refreshing menthol flavor makes it a great addition to water, mouthwash, toothpaste, tea, beverages, and desserts. It is also used in making pharmaceuticals. The light green spear-shaped leaves you find in the grocery store are usually spearmint.
Learn more about the potential medicinal benefits of fresh and dried mint leaves, how to use them and more.
Karl Tapales / Getty Images
Medicinal Benefits of Fresh Mint Leaves
Mint contains many potential medicinal compounds, including polyphenols such as caffeic acid, flavonoids like luteolin, and flavanols such as catechin. The oils of mint leaves contain menthol, menthone, isomenthone, menthyl acetate, and more.
Research supports that compounds found in mint may have the following properties:
However, little research has investigated the health benefits of ingesting mint leaves. This makes it difficult to determine a dose and understand how fresh and dried mint benefits health.
Below is an exploration of what is known.
Mint Contain Plant-Based Compounds
Mint containspolyphenols,which are plant-based compounds with potential health benefits. Chemical compounds in mint are thought to have anticancer, antibacterial, antifungal, antiviral, and antioxidant effects.
For example, mint contains the following antioxidant properties:
Folk medicine has long promoted mint as a remedy for treating colds, the flu, and respiratory tract problems.
May Help With Digestive Disorders
In tea, spearmint may help to treat digestive symptoms such as nausea, vomiting, and other forms of gastrointestinal illness.It may also help withdyspepsia(stomach discomfort).
Extracts and Oils May Be Helpful in Fighting Bacteria
Mint is thought to have antimicrobial capabilities. Researchers believe this is due to its high concentration ofcarvone.Carvone is a ketone monoterpene found in the essential oils of mint.
Limited research suggests that mint extracts, such as spearmint oil (extracted from spearmint leaves), may fight against bacteria, including those known to induce food-borne illness.
Researchers investigated different concentrations of spearmint oil on bacteria (Staphylococcus aureus,Bacillus subtilis,Bacillus cereus,Listeria monocytogenes,Salmonella typhimurium, andEscherichia coli). They found it had antibacterial properties and attributed them to the compounds carvone, limonene, beta-bourbonene, cis-dihydrocarveol, trans-caryophyllene, menthone, and menthol.
Since this study was done in a lab rather than on humans, more research is needed to determine the exact impact.
May Help Inhibit Harmful Compounds When Cooking Meat at High Temperatures
Research suggests that marinating meats in herbs and spices can reduce the risk of creating heterocyclic amine (HCA), a potential carcinogen that is created when cooking meats at high temperatures for long periods of time.
HCA production varies based on type of meat, cooking technique, cooking temperature, degree of doneness, and cooking time.Older research suggests thatmarinating meat with lemon, mint, and basilbefore cooking can reduce the amount of HCA formation.
Does Drinking Spearmint Tea Help Clear Acne?
Topical Application May Provide Headache Relief
Topicalpeppermint oilmay provide relief from headaches. Limited evidence has shown that it may help in treatingtension headaches.
Two common types of mint sold dried and fresh are peppermint and spearmint. Fresh mint and dried mint taste different and have different textures. Both are delicious and are used in sweet and savory dishes.
Fresh mint is delicate and should be used at the end of a recipe, while dried mint is heartier and can be used in heavier dishes.
Bioavailability
Determining the bioavailability of antioxidants and other plant-based compounds in herbs is ongoing.It’s challenging to know exactly how bioavailable mint is as it depends on the type of mint you are using, its age, the soil it was grown in, and other variables.
Taste
Fresh mint has more flavor and scent than its dried counterpart.The exact flavor will depend on the variety you are using.
For example, chocolate mint may have a bit of a chocolaty taste. Spearmint has a delicately sweet taste, while peppermint may taste spicier and has a cooling effect due to the larger amount of menthol present in it.
Should Anyone Not Use Mint Leaves?
Some large medical institutions recommend that people withgastroesophageal reflux disease (GERD)orhiatal herniasavoid using peppermint.Because peppermint may relax the sphincter between the stomach and the esophagus, stomach acids may flow back into the esophagus, worsening acid reflux.
Varieties of mint may also interfere with how medications work. If you take medicines to manage GERD, high blood pressure, diabetes, or medicines that are metabolized in the liver (there are many), you should discuss your intake with a healthcare provider or registered dietitian.
If you are allergic to mint, you should also avoid consumption.
How to Spike Water With Mint Leaves
Adding mint to your water can increase how much you drink due to the refreshing flavor, helping you reach yourhydrationgoals. By using mint, you may not need any sweetener, and it doesn’t add sodium.
There is no right or wrong way to use mint in your water. You may simply wash the mint and add a few leaves to your glass or make a pitcher of mint water. You can also “muddle” or mash the mint to release the flavor and essential oils.
Additional ingredients can be added to flavor your water, such as lemon, lime, orange, berries, or whichever fruits you choose. For some bubbles, add a dash of seltzer water.
Mint can be used in marinades for meat, salads, and side dishes such as grains, legumes like fava or garbanzo beans, tabbouleh, or vegetables like green beans.
Dried mint can be used:
Components of mint,like menthol, are often added to products marketed to soothe muscle pain. Some websites suggest making mint into a paste and applying it to the skin to reduce rashes and irritation. This is different from applying essential peppermint oil, which should not be used directly on the skin as it may cause irritation.
Before rubbing mint leaves directly onto your skin, consult with a healthcare provider to ensure the safety of its use.
Summary
Mint is versatile, tasty, and has a refreshing, pungent aroma, making it a great addition to foods and beverages. Its components, like menthol, can soothe the skin, while other compounds may have antimicrobial and antibacterial properties.
Although there is limited research on the health benefits of mint leaves specifically, mint does contain a variety of plant-based compounds that are beneficial to health.
Unless you are allergic to mint, including it in your diet is advantageous and can add nutrition, texture, aroma, and flavor. Using it as a replacement for sodium and sugar is also a way to improve health. Before use, discuss with your healthcare provider, as mint may interfere with certain medications.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ćavar Zeljković S, Šišková J, Komzáková K, De Diego N, Kaffková K, Tarkowski P.Phenolic compounds and biological activity of selectedMenthaspecies.Plants (Basel).2021;10(3):550. doi:10.3390/plants10030550Tafrihi M, Imran M, Tufail T, et al.The wonderful activities of the genusMentha: not only antioxidant properties.Molecules.2021;26(4):1118. doi:10.3390/molecules26041118Kee LA, Shori AB, Baba AS.Bioactivity and health effects of Mentha spicata.Integr. Food, Nutr. Metab.2017;5:1–2. doi:10.15761/ifnm.1000203Memorial Sloan Kettering Cancer Center.Peppermint.Pina LTS, Serafini MR, Oliveira MA, Sampaio LA, Guimarães JO, Guimarães AG.Carvone and its pharmacological activities: a systematic review.Phytochemistry.2022;196:113080. doi:10.1016/j.phytochem.2021.113080Shahbazi Y.Chemical composition and in vitro antibacterial activity of mentha spicata essential oil against common food-borne pathogenic bacteria.J Pathog. 2015;2015:916305. doi:10.1155/2015/916305Olalekan Adeyeye SA, Ashaolu TJ.Heterocyclic amine formation and mitigation in processed meat and meat products: a mini-review.J Food Prot.2021;84(11):1868-1877. doi:10.4315/JFP-20-471Smith JS, Ameri F, Gadgil P.Effect of marinades on the formation of heterocyclic amines in grilled beef steaks.J Food Sci. 2008;73(6):T100-T105. doi:10.1111/j.1750-3841.2008.00856.xNational Center for Complementary and Integrative Health.Peppermint oil.Żyżelewicz D, Oracz J.Bioavailability and bioactivity of plant antioxidants.Antioxidants (Basel). 2022;11(12):2336. doi:10.3390/antiox11122336TheKitchenCommunity.The use of dried vs. fresh mint in cooking.Mount Sinai,Peppermint.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ćavar Zeljković S, Šišková J, Komzáková K, De Diego N, Kaffková K, Tarkowski P.Phenolic compounds and biological activity of selectedMenthaspecies.Plants (Basel).2021;10(3):550. doi:10.3390/plants10030550Tafrihi M, Imran M, Tufail T, et al.The wonderful activities of the genusMentha: not only antioxidant properties.Molecules.2021;26(4):1118. doi:10.3390/molecules26041118Kee LA, Shori AB, Baba AS.Bioactivity and health effects of Mentha spicata.Integr. Food, Nutr. Metab.2017;5:1–2. doi:10.15761/ifnm.1000203Memorial Sloan Kettering Cancer Center.Peppermint.Pina LTS, Serafini MR, Oliveira MA, Sampaio LA, Guimarães JO, Guimarães AG.Carvone and its pharmacological activities: a systematic review.Phytochemistry.2022;196:113080. doi:10.1016/j.phytochem.2021.113080Shahbazi Y.Chemical composition and in vitro antibacterial activity of mentha spicata essential oil against common food-borne pathogenic bacteria.J Pathog. 2015;2015:916305. doi:10.1155/2015/916305Olalekan Adeyeye SA, Ashaolu TJ.Heterocyclic amine formation and mitigation in processed meat and meat products: a mini-review.J Food Prot.2021;84(11):1868-1877. doi:10.4315/JFP-20-471Smith JS, Ameri F, Gadgil P.Effect of marinades on the formation of heterocyclic amines in grilled beef steaks.J Food Sci. 2008;73(6):T100-T105. doi:10.1111/j.1750-3841.2008.00856.xNational Center for Complementary and Integrative Health.Peppermint oil.Żyżelewicz D, Oracz J.Bioavailability and bioactivity of plant antioxidants.Antioxidants (Basel). 2022;11(12):2336. doi:10.3390/antiox11122336TheKitchenCommunity.The use of dried vs. fresh mint in cooking.Mount Sinai,Peppermint.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ćavar Zeljković S, Šišková J, Komzáková K, De Diego N, Kaffková K, Tarkowski P.Phenolic compounds and biological activity of selectedMenthaspecies.Plants (Basel).2021;10(3):550. doi:10.3390/plants10030550Tafrihi M, Imran M, Tufail T, et al.The wonderful activities of the genusMentha: not only antioxidant properties.Molecules.2021;26(4):1118. doi:10.3390/molecules26041118Kee LA, Shori AB, Baba AS.Bioactivity and health effects of Mentha spicata.Integr. Food, Nutr. Metab.2017;5:1–2. doi:10.15761/ifnm.1000203Memorial Sloan Kettering Cancer Center.Peppermint.Pina LTS, Serafini MR, Oliveira MA, Sampaio LA, Guimarães JO, Guimarães AG.Carvone and its pharmacological activities: a systematic review.Phytochemistry.2022;196:113080. doi:10.1016/j.phytochem.2021.113080Shahbazi Y.Chemical composition and in vitro antibacterial activity of mentha spicata essential oil against common food-borne pathogenic bacteria.J Pathog. 2015;2015:916305. doi:10.1155/2015/916305Olalekan Adeyeye SA, Ashaolu TJ.Heterocyclic amine formation and mitigation in processed meat and meat products: a mini-review.J Food Prot.2021;84(11):1868-1877. doi:10.4315/JFP-20-471Smith JS, Ameri F, Gadgil P.Effect of marinades on the formation of heterocyclic amines in grilled beef steaks.J Food Sci. 2008;73(6):T100-T105. doi:10.1111/j.1750-3841.2008.00856.xNational Center for Complementary and Integrative Health.Peppermint oil.Żyżelewicz D, Oracz J.Bioavailability and bioactivity of plant antioxidants.Antioxidants (Basel). 2022;11(12):2336. doi:10.3390/antiox11122336TheKitchenCommunity.The use of dried vs. fresh mint in cooking.Mount Sinai,Peppermint.
Ćavar Zeljković S, Šišková J, Komzáková K, De Diego N, Kaffková K, Tarkowski P.Phenolic compounds and biological activity of selectedMenthaspecies.Plants (Basel).2021;10(3):550. doi:10.3390/plants10030550
Tafrihi M, Imran M, Tufail T, et al.The wonderful activities of the genusMentha: not only antioxidant properties.Molecules.2021;26(4):1118. doi:10.3390/molecules26041118
Kee LA, Shori AB, Baba AS.Bioactivity and health effects of Mentha spicata.Integr. Food, Nutr. Metab.2017;5:1–2. doi:10.15761/ifnm.1000203
Memorial Sloan Kettering Cancer Center.Peppermint.
Pina LTS, Serafini MR, Oliveira MA, Sampaio LA, Guimarães JO, Guimarães AG.Carvone and its pharmacological activities: a systematic review.Phytochemistry.2022;196:113080. doi:10.1016/j.phytochem.2021.113080
Shahbazi Y.Chemical composition and in vitro antibacterial activity of mentha spicata essential oil against common food-borne pathogenic bacteria.J Pathog. 2015;2015:916305. doi:10.1155/2015/916305
Olalekan Adeyeye SA, Ashaolu TJ.Heterocyclic amine formation and mitigation in processed meat and meat products: a mini-review.J Food Prot.2021;84(11):1868-1877. doi:10.4315/JFP-20-471
Smith JS, Ameri F, Gadgil P.Effect of marinades on the formation of heterocyclic amines in grilled beef steaks.J Food Sci. 2008;73(6):T100-T105. doi:10.1111/j.1750-3841.2008.00856.x
National Center for Complementary and Integrative Health.Peppermint oil.
Żyżelewicz D, Oracz J.Bioavailability and bioactivity of plant antioxidants.Antioxidants (Basel). 2022;11(12):2336. doi:10.3390/antiox11122336
TheKitchenCommunity.The use of dried vs. fresh mint in cooking.
Mount Sinai,Peppermint.
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