The Good Nutrition of Italian Seasoning

You may have noticed that I frequently include Italian Seasoning in many of my recipes. I love Italian seasoning. No wonder, the ingredients that make up this savory seasoning are a variety of herbs and spices, principally, basil, marjoram, oregano, parsley, rosemary, sage and thyme. Each contributes not only a pleasant aroma and mouth-watering taste to each recipe, but also a number of nutritional benefits. In the all-inclusive recipe that is “Italian seasoning”, each of the ingredients is in a dried or ground (powdered) state. Whenever possible, I prefer to add these freshly harvested ingredients from my own herb garden during Spring, Summer and Fall, while saving the last harvest of Fall, fresh-freezing them for use during the Winter. Two herbs that freeze especially well are basil and parsley. After washing and drying them thoroughly, I chop them, put them in small freezer bags and place them in the freezer. When needed, I take out the desired amount, and add it to my recipe.

The Benefits of Basil

Nothing beats the aromatic fragrance that fresh basil gives off when touched, or as a delicious contribution to the zesty taste when blended into or applied as a garnish to soups, salads, sauces and many main courses. Nutritionally, 2 teaspoons (5g) of chopped fresh basil leaves contain only 1.2 calories, no saturated fat, no trans fat, no cholesterol, no sodium, no sugars, only 0.2g protein and 0.1g of carbohydrate (dietary fiber). Fresh basil is also rich in omega-3 and omega-6 fatty acids and a good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

The Benefits of Marjoram

Marjoram works well in combination with the other herbs in Italian seasoning, and it promotes healthy digestion and treats simple gastrointestinal disorders, such as loss of appetite, indigestion, nausea and flatulence. It is said to soothe minor digestive upsets and colic. Its flavonoids promote healthy arteries and heart by preventing cholesterol buildup and improving blood circulation. On the culinary side, marjoram makes excellent stuffing for chicken and turkey roasts, is an attractive garnish for bean and pea soups, and, when cooked with them, enhances the flavor of carrots and squash. It also works well with cheese and egg dishes. Marjoram is considered to be one of the rare herbs whose flavor intensifies when dried. It is also used in homemade sausages and meats that are to be cured or smoked.

The Benefits of Oregano

Thymol and carvacrol are two of oregano's potent antibacterial properties. Oregano works in the intestinal tract to kill unfriendly bacteria without damage to the friendly bacteria. It is effective against candida albicans overgrowth throughout the body, and particularly in the sinus cavities. It has four times the antioxidant activity of blueberries. Dried oregano is very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Folate, Calcium, Iron, Magnesium and Manganese.

The Benefits of Rosemary

In winter, a rosemary plant inside the house in acts as a natural air cleaner and freshener, along with being a source for the herb to use in cooking. Rosemary stops gene mutations that could lead to cancer, and may help prevent damage to the blood vessels, thereby reducing heart attack risk.

The Benefits of Sage

Sage contains flavonoids, phenolic acids and oxygen handling enzymes which help it to prevent oxygen-based damage to cells. Sage may fight rheumatoid arthritis, bronchial asthma and atherosclerosis. It appears, also, to promote better brain function.

The Benefits of Parsley

Chief among the abilities of parsley is cancer fighting. Animal studies have shown that it inhibits tumor formation, particularly in the lungs. It neutralizes carcinogens including those found in cigarette smoke. It is a good source of antioxidants and heart-healthy nutrients such as beta-carotene, folic acid, and vitamins A and C.

The Benefits of Thyme

Thyme is a tasty seasoning for stock, soups and stews. It contains a variety of flavonoids and is a good source of manganese, both of which increase its antioxidant capacity. Also, adding thyme and/or basil to your vinaigrette will not only enhance the flavor of your fresh greens, but will help to ensure that the fresh produce in the salad is safe to eat. The range of other healthy nutrients in thyme is very impressive: it’s an excellent source of Iron and Manganese, a very good source of Calcium and a good source of dietary fiber.