Sage is a staple herb in various cuisines around the world. Its other names include common sage, garden sage and Salvia officinalis. It belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme. Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds. Sage is also used as a natural cleaning agent, pesticide and ritual object in spiritual sage burning or smudging. This green herb is available fresh, dried or in oil form — and has numerous health benefits.
Sage packs a healthy dose of vitamins and minerals. One teaspoon (0.7 grams) of ground sage contains:
Protein: 0.1 grams
Carbs: 0.4 grams
Fat: 0.1 grams
Vitamin K: 10% of the reference daily intake (RDI)
Iron: 1.1% of the RDI
Vitamin B6: 1.1% of the RDI
Calcium: 1% of the RDI
Manganese: 1% of the RDI
Sage is full of antioxidants. Antioxidants are molecules that help fortify your body’s defenses, neutralizing potentially harmful free radicals that are linked to chronic diseases. Sage contains over 160 distinct polyphenols, which are plant-based chemical compounds that act as antioxidants in your body . Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin — all found in sage — are linked to impressive health benefits, such as a lower risk of cancer and improved brain function and memory.
During menopause, your body experiences a natural decline in the hormone estrogen. This can cause a wide range of unpleasant symptoms. Symptoms include hot flashes, excessive sweating, vaginal dryness and irritability. Common sage was traditionally used to reduce menopause symptoms. It’s believed that compounds in sage have estrogen-like properties, allowing them to bind to certain receptors in your brain to help improve memory and treat hot flashes and excessive sweating. In one study, daily use of a sage supplement significantly reduced the number and intensity of hot flashes over eight weeks.
Sage can help support your brain and memory in several ways. It’s loaded with compounds that can act as antioxidants, which have been shown to buffer your brain’s defense system.
It also appears to halt the breakdown of the chemical messenger acetylcholine (ACH), which has a role in memory. ACH levels appear to fall in Alzheimer’s disease.
In one study, 39 participants with mild to moderate Alzheimer’s disease consumed either 60 drops (2 ml) of a sage extract supplement or a placebo daily for four months.
Those taking the sage extract performed better on tests that measured memory, problem-solving, reasoning and other cognitive abilities. In healthy adults, sage was shown to improve memory in low doses. Higher doses also elevated mood and increased alertness, calmness and contentedness.
Sage can be easily incorporated into your diet, by way of fresh or dried added to your foods, drinks, smoothies, teas or you could use one of my tinctures as a daily supplement under your tongue, with your water or added to your food. Tinctures are a great direct way to infuse your body with herbal goodness that is absorbed quickly into the body. My tinctures are organically grown in my garden and with intentional love and healing from my hands to yours. Herbal medicines work, and nature truly has all the answers...
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