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Mint: Health Benefits, Side Effects & Recipes
Mint or 'pudina' is refreshing when had during the hot summers in the form of pudina chutney, mint lemonade, mint ice cream, raita, etc. It's because mint keeps your body cool from inside.
Mint belongs to a group of plant species that includes peppermint and spearmint. Peppermint contains menthol, menthone and limonene [1] while spearmint has a sweet flavour and is rich in limonene, cineol, and dihydrocarvone [2] .
Peppermint and spearmint are a good source of vitamin A, potassium, calcium, vitamin C, magnesium, iron, protein, and vitamin B6.
Mint is high on antioxidants and most of its health benefits come from applying it on the skin, inhaling its aroma or taking it as a capsule.
Types Of Mint
1. Peppermint
2. Spearmint
3. Apple mint
4. Ginger mint
5. Chocolate mint
6. Pineapple mint
7. Pennyroyal
8. Red raripila mint
9. Grapefruit mint
10. Watermint
11. Corn mint
12. Horsemint
13. Calamint
Health Benefits Of Mint
1. Promotes eye health
Mint is an excellent source of vitamin A, a fat-soluble vitamin, which is important for eye health and prevents night blindness. Night blindness is caused due to a deficiency in vitamin A. According to a study, an increased intake of vitamin A can lower the risk of night blindness [3] .
2. Improves the symptoms of common cold
Mint contains menthol which works as a natural aromatic decongestant that aids in breaking up mucus and phlegm, making it easier to pass out of the body. This further improves chest congestion and nasal breathing [4] . Menthol is used in many cough drops to reduce cough and soothe sore throat.
3. Boosts brain function
Inhaling the aroma of peppermint essential oil could enhance memory and increase alertness according to a study [5] . Another study showed that just inhaling the smell of mint essential oils can improve alertness and decrease fatigue, anxiety, and frustration [6] . This can help beat stress, depression, and anxiety issues.
4. Eases digestion
The antibacterial and antiseptic properties of mint can help bring relief from indigestion and upset stomach. Mint works by increasing bile secretion and encourage bile flow which speeds up the digestion process. According to a study, people who took peppermint oil with meals had relief from indigestion [7] .
5. Lowers PCOS symptoms
Mint tea can lower PCOS symptoms because it has antiandrogen effects that decrease testosterone levels and help balance all the hormone levels. Spearmint herbal tea can decrease testosterone levels in women with PCOS, according to a study published in Phytotherapy Research [8] .
6. Reduces asthma symptoms
The soothing properties of mint have an effect on asthmatic patients. Mint acts as a relaxant and relieves congestion. Methanol, a substance found in peppermint essential oil, can help relax and protect the airways, thus making breathing easier for patients with asthma [9] .
7. Improves irritable bowel syndrome
Irritable bowel syndrome (IBS) is a condition that causes diarrhoea, constipation, stomach pain, nausea, bloating, etc. Studies have shown that peppermint oil contains menthol that alleviates IBS symptoms and relaxes the muscles in the digestive tract [10] , [11] .
8. Promotes oral health
Why do most people chew a minty gum to get rid of their bad breath? It's because mint has antimicrobial and antibacterial properties that help to kill bacteria in the mouth. A study has shown that drinking peppermint tea can help you get rid of bad breath [12] . Chewing a few mint leaves also has an antibacterial effect and removes bad odour.
9. Prevents gastric ulcers
Mint has an important role in preventing gastric ulcers by protecting the stomach lining from the negative effects of ethanol and indomethacin [13] . Most gastric ulcers are caused due to increased alcohol consumption and regular use of painkillers.
10. Soothes breastfeeding pain
The common side effects of breastfeeding are sore, cracked and painful nipples which can be effectively reduced by the usage of mint. According to a study in the International Breastfeeding Journal, peppermint water prevents cracked nipples and nipple pain in first-time mothers who are breastfeeding [14] .
11. Reduces allergy symptoms
Rosmarinic acid present in mint has a relieving effect on seasonal allergy symptoms. It reduces inflammation caused by allergies.
12. Enhances skin health
Mint can help treat pimples and acne due to its potent antibacterial and anti-inflammatory properties. The high amount of antioxidants in mint prevent the free radical activity, thus providing youthful and clear skin.
Medicinal Use Of Mint Leaves In Ayurveda & Traditional Chinese Medicine
The use of mint is spread to many branches of holistic medicine. In Ayurveda, mint leaves are used to aid digestion, improve respiratory health and act as a pacifying agent for all three doshas.
According to traditional Chinese medicine (TCM), mint leaves have cooling and aromatic properties which promote liver, lungs, and stomach health and treat menstrual pain and diarrhoea.
Difference Between Mint, Peppermint And Spearmint
Mint refers to any plant that belongs in the Mentha genus, which includes up to 18 other species of mint.
Peppermint has higher menthol than spearmint and is much more concentrated. This is why peppermint, when applied topically, has a cooling sensation on the skin. Spearmint, on the other hand, has a sweet taste which is often the reason why it's added to recipes and drinks. Peppermint is used for medicinal purposes.
Side Effects Of Mint
- If you are suffering from gastroesophageal reflux disease (GERD), avoid consuming mint as it can worsen the symptoms.
- If you have had gallstones earlier, speak with your doctor before using mint products.
- If peppermint oil is taken in large doses, it can be toxic.
- Avoid using mint oil on the face of an infant, as it may cause spasms that will interrupt breathing.
- Also, mint can interact with certain medications. Consult a doctor before using mint products.
How To Select And Store Mint
Buy fresh, bright and unblemished mint leaves. Store them in a plastic wrap in the refrigerator for up to one week.
Ways To Add Mint Into Your Diet
- You can make mint lemonade by mixing lime juice, honey and muddled mint leaves with some water and ice cubes.
- Add mint in your fruit salad with some honey.
- Add some mint leaves and cucumber in your water for a refreshing summer treat.
- You can add few chopped mint leaves in your cookie or cake dough.
- Add mint in your fruit and vegetable smoothies.
Mint Recipes
How To Make Mint Tea
Ingredients:
- A handful of fresh mint leaves
- Honey to taste
Method:
- Lightly crush the mint leaves and add it into a pot of boiling water.
- Allow it to infuse for 2-3 minutes till the water becomes slight yellow/green in colour.
- Strain the tea and add honey to taste.
How To Make Mint Water
Ingredients:
- 3 to 4 sprigs of fresh mint
- A water jug
Method:
- Take 3 to 4 sprigs of washed fresh mint leaves and add it into a jug full of water.
- Cover it and keep it in the fridge for 1 hour.
- Drink the water and again fill it up because the mint will add flavour to the water for up to 3 days.
- [1] Balakrishnan, A. (2015). Therapeutic uses of peppermint-a review.Journal of Pharmaceutical Sciences and Research,7(7), 474.
- [2] Yousuf, P. M. H., Noba, N. Y., Shohel, M., Bhattacherjee, R., & Das, B. K. (2013). Analgesic, anti-inflammatory and antipyretic effect of Mentha spicata (Spearmint).British Journal of Pharmaceutical Research,3(4), 854.
- [3] Christian, P., West Jr, K. P., Khatry, S. K., Kimbrough-Pradhan, E., LeClerq, S. C., Katz, J., ... & Sommer, A. (2000). Night blindness during pregnancy and subsequent mortality among women in Nepal: effects of vitamin A and β-carotene supplementation.American journal of epidemiology,152(6), 542-547.
- [4] ECCLES, R., JAWAD, M. S., & MORRIS, S. (1990). The effects of oral administration of (—)‐menthol on nasal resistance to airflow and nasal sensation of airflow in subjects suffering from nasal congestion associated with the common cold.Journal of Pharmacy and Pharmacology,42(9), 652-654.
- [5] Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang.International Journal of Neuroscience,118(1), 59-77.
- [6] Raudenbush, B., Grayhem, R., Sears, T., & Wilson, I. (2009). Effects of peppermint and cinnamon odor administration on simulated driving alertness, mood and workload.North American Journal of Psychology,11(2).
- [7] Inamori, M., Akiyama, T., Akimoto, K., Fujita, K., Takahashi, H., Yoneda, M., ... & Nakajima, A. (2007). Early effects of peppermint oil on gastric emptying: a crossover study using a continuous real-time 13 C breath test (BreathID system).Journal of gastroenterology,42(7), 539-542.
- [8] Grant, P. (2010). Spearmint herbal tea has significant anti‐androgen effects in polycystic ovarian syndrome. A randomized controlled trial.Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives,24(2), 186-188.
- [9] de Sousa, A. A. S., Soares, P. M. G., de Almeida, A. N. S., Maia, A. R., de Souza, E. P., & Assreuy, A. M. S. (2010). Antispasmodic effect of Mentha piperita essential oil on tracheal smooth muscle of rats.Journal of ethnopharmacology,130(2), 433-436.
- [10] Hills, J. M., & Aaronson, P. I. (1991). The mechanism of action of peppermint oil on gastrointestinal smooth muscle: an analysis using patch clamp electrophysiology and isolated tissue pharmacology in rabbit and guinea pig.Gastroenterology,101(1), 55-65.
- [11] Merat, S., Khalili, S., Mostajabi, P., Ghorbani, A., Ansari, R., & Malekzadeh, R. (2010). The effect of enteric-coated, delayed-release peppermint oil on irritable bowel syndrome.Digestive diseases and sciences,55(5), 1385-1390.
- [12] McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives,20(8), 619-633.
- [13] Rozza, A. L., Hiruma-Lima, C. A., Takahira, R. K., Padovani, C. R., & Pellizzon, C. H. (2013). Effect of menthol in experimentally induced ulcers: pathways of gastroprotection.Chemico-biological interactions,206(2), 272-278.
- [14] Melli, M. S., Rashidi, M. R., Delazar, A., Madarek, E., Maher, M. H. K., Ghasemzadeh, A., ... & Tahmasebi, Z. (2007). Effect of peppermint water on prevention of nipple cracks in lactating primiparous women: a randomized controlled trial.International Breastfeeding Journal,2(1), 7.
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