Spices, oregano
Category: Spices & Herbs Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
2.7
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 2.8 (100%) |
| Fat | 0.4 (14.5%) |
| Protein | 0.4 (13.6%) |
| Total | 2.7 (100%) |
Serving: 1 tsp, leaves [1g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 0.7 (68.9%) |
| Water | 0.1 (9.9%) |
| Protein | 0.09 (9.0%) |
| Ash | 0.08 (7.9%) |
| Fat | 0.04 (4.3%) |
| Total | 1.0 (100%) |
Serving: 1 tsp, leaves [1g]
Benefits
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High in antioxidants like carvacrol and rosmarinic acid which can help reduce inflammation and protect cells from damage
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May help control blood sugar levels due to alpha-lipoic acid content
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Contains antimicrobial compounds that can help fight bacteria and fungi growth
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Rich in minerals like manganese, copper, iron which are important for energy production and bone health
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Compounds like thymol may help support digestive health and reduce symptoms of conditions like IBS
Risks
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High in sodium. Dried oregano can be high in sodium content which may not be suitable for those watching their sodium intake or those with hypertension
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May cause allergic reactions in sensitive individuals. Like other herbs and spices, oregano may cause allergic reactions in people with spice sensitivities or allergies
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May interact with certain medications. Oregano contains compounds that may interact adversely when taken with certain medications such as blood thinners
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May cause gastrointestinal issues in large amounts. Consuming excessive amounts of dried oregano may cause gastrointestinal issues like heartburn, nausea or diarrhea in some individuals
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Pregnant women should limit. Pregnant women are advised to limit consumption of dried oregano due to potential risks of herb-drug interactions and other adverse effects
Additional Information
Spices, specifically dried oregano, are a popular culinary ingredient known for their distinct flavor and aroma. They not only enhance the taste of various dishes but also offer several nutritional benefits. However, it is important to note that the nutritional content of spices is generally minimal due to their small serving size. Nonetheless, let's explore the primary nutritional benefits and potential risks associated with dried oregano.
Primary Nutritional Benefits of Dried Oregano:
1. Antioxidant Properties: Dried oregano is rich in antioxidants, which help protect the body against damage caused by harmful free radicals. These antioxidants, such as rosmarinic acid and thymol, have been linked to reducing inflammation and preventing oxidative stress.
2. Vitamins and Minerals: Dried oregano contains several essential vitamins and minerals, albeit in small amounts. It is a good source of vitamin K, which plays a vital role in blood clotting and bone health. Additionally, it provides small amounts of iron, calcium, manganese, and vitamin E.
3. Anti-Bacterial and Anti-Fungal Properties: Oregano contains compounds like carvacrol and thymol, which possess antimicrobial properties. These compounds may help fight against certain bacteria and fungi, potentially aiding in the prevention of foodborne illnesses.
Secondary Nutritional Attributes of Dried Oregano:
1. Fiber: While dried oregano is not a significant source of dietary fiber, it does contribute a small amount to overall daily intake. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements.
2. Low-Calorie: Dried oregano is very low in calories, making it a suitable choice for individuals watching their caloric intake. It can add flavor to dishes without significantly increasing the overall calorie content.
Potential Risks of Dried Oregano:
1. Allergies: Some individuals may be allergic to oregano or other plants from the Lamiaceae family, such as mint or basil. Allergic reactions may include symptoms like itching, swelling, hives, or difficulty breathing. If you suspect an allergy, it is advisable to consult a healthcare professional.
2. Contamination: As with any dried spice, there is a risk of contamination, including microbial contamination or adulteration with other substances. To minimize this risk, it is crucial to purchase dried oregano from reputable sources and store it properly in a cool, dry place.
3. Potential Interactions: Oregano, particularly in concentrated forms like essential oil, may interact with certain medications or herbal supplements. If you are taking any medications or have underlying health conditions, it is prudent to consult with a healthcare professional before consuming oregano supplements or large amounts of dried oregano.
In summary, while dried oregano may not be a significant source of macronutrients, it offers various nutritional benefits such as antioxidants, vitamins, minerals, and antimicrobial properties. It can be a valuable addition to a well-balanced diet, enhancing the flavor of dishes without adding excessive calories. However, individuals with allergies or those taking specific medications should exercise caution. As with any dietary component, moderation and individual considerations are key to enjoying the benefits of dried oregano while minimizing potential risks.