Herbs have higher antioxidant activity than fruits, vegetables and some spices

Researchers from the US Department of Agriculture have found that herbs are an abundant source of antioxidants. The research, published in the Journal of Agricultural and Food Chemistry, shows that herbs have a higher antioxidant activity than fruits, vegetables and some spices.

Herbs typically come from the leaves of plants. Spices come from the bark, stem and seeds of plants. Both have been used for thousands of years to add flavor to foods and treat illness.

“People should use more herbs for flavoring instead of salt and artificial chemicals,” says Dr. Shiow Y. Wang, the study's lead researcher and a biochemist with the USDA’s Beltsville Agricultural Research Center in Beltsville.

Wang studied and compared the antioxidant activity of 39 commonly used herbs grown in the same location and conditions. The study included 27 culinary and 12 medicinal herbs.

The herbs with the highest antioxidant activity belonged to the oregano family. In general, oregano had three to 20 times higher antioxidant activity than the other herbs studied.

On a per gram fresh weight basis, oregano and other herbs ranked even higher in antioxidant activity than fruits and vegetables. Oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and four times more than blueberries, says Wang.

Other herbs found to be high in antioxidants include dill, garden thyme, rosemary and peppermint. The most active component in some of the herbs with the highest antioxidant activity, particularly oregano, was rosmarinic acid, a strong antioxidant.

In general, fresh herbs and spices are healthier and contain higher antioxidant levels compared to their processed counterparts, as some of the antioxidant concentration is lost in processing. The antioxidant activity of fresh garlic, for example, is 1.5 times higher than dry garlic powder.

As a general rule, if a recipe calls for one teaspoon of a dried herb, you can substitute one tablespoon of chopped fresh herb in its place for the same taste.

Fresh herbs should stay good in your refrigerator for up to five days if stored properly; cooking experts recommend wrapping them in a damp paper towel and sealing them in an airtight bag.

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References
Zheng, W., & Wang, S.Y. (2001). Antioxidant activity and phenolic compounds in selected herbs. Journal of Agricultural and Food Chemistry, 49, 5165-5170
Dragland, S., Senoo, H., Wake, K., Holte, K., & Blomhoff, R. (2003). Several culinary and medicinal herbs are important sources of dietary antioxidants. Journal of Nutrition, 133, 1286-1290