Rosemary

Health Benefits of Rosemary.

  • Rosemary leaves contain certain phyto-chemical (plant derived) compounds that are known to have disease preventing and health promoting properties.
  • The herb parts, especially flower tops contain phenolic anti-oxidant rosmarinic acid as well as numerous health benefiting volatile essential oils such as cineol, camphene, borneol, bornyl acetate, a-pinene, etc. These compounds are known to have rubefacient (counterirritant), anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties.
  • Rosemary leaves provide just 131 calories per 100 g and contain no cholesterol. Apart from nutrients, this humble herb contains many noteworthy non-nutrient components such as dietary fiber (37% of RDA).
  • The herb is exceptionally rich in many B-complex groups of vitamin, such as folic acid, pantothenic acid,pyridoxine, riboflavin. It is one of the herbs containing high levels of folates; providing about 109 µg per 100 g (about 27% of RDA). Folates are important in DNA synthesis and when given during the peri-conception period can help prevent neural tube defects in the newborn babies.
  • Rosemary herbs carry very good amounts of vitamin A, 2924 IU per 100 g; about 97% of RDA. A few leaves a day in the diet, would contribute enough of this vitamin. Vitamin A is known to have antioxidant properties and is essential for vision. It is also required for maintaining healthy mucusa and skin. Consumption of natural foods rich in vitamin A is known to help the body protect from lung and oral cavity cancers.
  • Fresh rosemary leaves are a good source of antioxidant vitamin; vitamin C containing about 22 mg per 100 g, about 37% of RDA. The vitamin is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and help scavenge harmful, pro-inflammatory free radicals from the body.
  • Rosemary herb parts, whether fresh or dried, are rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • This herb is an excellent source of iron, contains 6.65 mg/100 g of fresh leaves (about 83% of RDA). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

 

See the table below for in depth analysis of nutrients:
Rosemary herb (Rosmarinus officinalis), Fresh leaves,
Nutritive value per 100 g.(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 131 Kcal 6.5%
Carbohydrates 20.70 g 16%
Protein 3.31 g 6%
Total Fat 5.86 g 20%
Cholesterol 0 mg 0%
Dietary Fiber 14.10 g 37%
Vitamins
Folates 109 µg 27%
Niacin 0.912 mg 6%
Pantothenic acid 0.804 mg 16%
Pyridoxine 0.336 mg 26%
Riboflavin 0.152 mg 12%
Thiamin 0.036 mg 3%
Vitamin A 2924 IU 97%
Vitamin C 21.8 mg 36%
Electrolytes
Sodium 26 mg 2%
Potassium 668 mg 14%
Minerals
Calcium 317 mg 32%
Copper 0.301 mg 33%
Iron 6.65 mg 83%
Magnesium 91 mg 23%
Manganese 0.960 mg 42%
Zinc 0.93 mg 8.5%