By Mira Dessy, Holistic Nutritionist

Summer is such a wonderful and delicious time of year. It’s the peak of the growing season, and there is a bounty of freshness and flavor available. Using a variety of fresh herbs is a great way to add a nourishing boost to your diet. Luckily, herbs are easy to grow and can be cultivated in a pot on a balcony, in a tiny side or back yard, or even in a sunny window if you don’t happen to have a yard available.

One of the best things about herbs is how amazingly flavorful they are. Even more amazing is the way the same herbs can be used in different ways to change the flavor profile of a dish. Just one example is basil which can be used for Italian, Asian, French, or Indian cuisines.

Herbs can provide a wide range of nutritional benefits when added to your food. Below are seven wonderful summer herbs that are easy to grow and their health benefits.

Basil

Basil is one of the most popular herbs in the world. Related to mint, this anti-inflammatory herb is most often thought of as the primary ingredient in pesto. It is, however, much more versatile than that. Basil is a nutrient powerhouse when it comes to vitamin K it’s also a good source of manganese and copper.

More than just a culinary herb, basil can even be applied, in the form of a poultice, to bring down inflammation at the site of a wound. For a novel and refreshing twist on how to use basil, consider adding it to infused water.

Dill

Related to caraway, dill is a good source of vitamin A, vitamin C, iron, and manganese. Although most commonly thought of for pickles, it can be used in a wide variety of savory dishes and condiments. One way to add a delicious, flavorful boost to a summer salad is by using fresh dill mixed with the greens.  A wonderful anti-inflammatory and anti-viral herb, dill has been shown to be supportive for reducing menstrual cramps, lowering cholesterol, and supporting digestion. As a side note, it appears that dill oil may also be effective as a natural bug repellant.

Mint

Although there are dozens of different kinds of mint, the two most people are familiar with are spearmint and peppermint. These are widely used in food and personal care products. Nutritionally mint provides vitamin A, vitamin C, calcium, iron, magnesium, phosphorus, and potassium.

Antioxidant and anti-inflammatory, it’s another good digestive herb. Consuming mint either in herb or tea form can help stimulate bile production while at the same time relieving an upset stomach or reducing indigestion. It’s a wonderful addition to teas, infused waters, condiments, desserts, and more. Additionally, mint is a good natural decongestant and can be consumed in several ways, from steaming the herb to drinking it in tea or gently applying mint essential oil.

A word of caution for those who are allergic to ragweed: it is suggested that during ragweed season, you avoid mint. Because they are botanically related, using mint during this season may increase your allergic reaction.

Oregano

A nutritional powerhouse, oregano is a good source of vitamins A, C, E, and K.  It also provides calcium, folate, iron, magnesium, potassium, and vitamin B6. Extremely high in antioxidants, rosemary is beneficial for the immune system as well as being both anti-fungal and anti-viral. When it comes to anti-candida botanicals, oregano is at the top of the herbal support list. But its health benefits don’t stop there, one study showed it to be so powerful that it even successfully killed MRSA in a laboratory setting. For a tasty recipe, consider using fresh oregano blended into ground meat for burgers or meatloaf.

Rosemary

With its wonderful, pungent aroma, rosemary is effective for stimulating the immune system, increasing circulation, and improving digestion. Rosemary provides a small amount of potassium, calcium, and manganese. It also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. Demonstrating another unusual health benefit, rosemary has been shown to increase the blood flow to the head and brain, possibly improving concentration.

If you’re lucky enough to have a rosemary plant, you can use the sticks as kebab skewers. Simply remove the leaves (be sure to dry them for later use), soak the sticks for 20 minutes before skewering, and then grill as usual. The rosemary skewers will impart a lovely flavor to your kebabs.

Thyme

A  culinary, aromatic and medicinal herb that is part of the mint family, thyme has many uses. As an antibacterial, it has been shown to have some benefits against acne and may also be effective against MRSA. Nutritionally, thyme is an excellent source of vitamins C and A, copper, iron, manganese, and riboflavin. It also provides good levels of calcium, folate, potassium, and zinc. Delicious in savory dishes such as roast chicken, grilled lamb, or sautéed vegetables, thyme can also provide a delicious surprise in dessert recipes such as lemon thyme bars.

Tarragon

A popular Mediterranean herb, tarragon is an excellent source of the minerals calcium, copper, iron, manganese, magnesium, potassium, and zinc. It’s also a good source of vitamins A and C and a number of B vitamins, including folate and niacin. Delicious in dressings, tarragon is also a tasty addition to poultry or vegetable dishes.  It’s high in antioxidants and provides good digestive support. Additionally, traditional medicine uses tarragon as a remedy for flatulence, hiccups, and to stimulate the appetite. In addition to its digestive support, tarragon tea may help support sleep.

Herbs do more than just provide flavor. They’re also wonderful booster ingredients. Be sure to step up the nutrition in your summer dishes by including these beautiful fresh herbs in your dishes.

About the Author

Mira Dessy is The Ingredient Guru. She is the author of the book The Pantry Principle: how to read the label and understand what’s really in your food. A holistic nutritionist and a popular public speaker, she knows that it’s not just what you eat but what’s in what you eat. Mira is a Board Certified Holistic Health Practitioner who has been working with clients for over 10 years and supports them in reaching their health goals through holistic nutrition, lifestyle modifications, and chemical cleanup.

Mira is a member of the National Association of Nutrition Professionals, the Society for Nutrition Education and Behavior, the American Association of Drugless Practitioners, and the American Holistic Health Association, and is a founding member of the Holistic Business and Wellness Alliance.  She can be found online at theingredientguru.com.