If summer savory (Satureja hortensis) has not yet made it into your spice rack collection, you might be missing out on a centuries-old herb that is both nutritious and versatile.
Part of the mint family Lamiaceae, summer savory is related to popular herbs like rosemary, sage and thyme, and has been valued across Eastern Europe and the Mediterranean for thousands of years.
With a flavor that's earthy, peppery and slightly minty, summer savory has been used in cooking to add depth to beans, hearty stews and meat. But more than a flavorful herb, summer savory may also support health – making it a promising addition to the world of functional foods.
Researchers have found that summer savory is rich in natural compounds linked to health and wellness. This herb provides several groups of bioactive compounds that work together to support optimal health, including the following:
Antioxidants and phenolic compounds
It contains powerful antioxidants, including flavonoids and rosmarinic acid – natural phytochemicals that help protect cells from oxidative stress. Rosmarinic acid, in particular, is known not only for its antioxidant properties but also for its anti-inflammatory and immune-supporting effects. Additionally, the herb's tannins add to its antioxidant strength.
Antimicrobial compounds
The plant's terpenes, including carvacrol and thymol, are part of the essential oils that give summer savory its characteristic aroma and flavor. These terpenes are known for their antibacterial properties, which may help limit the growth of certain harmful bacteria in the body. They are also believed to have antifungal and digestive-supporting effects – helping to keep the digestive system balanced.
Minerals for heart and muscle health
Magnesium supports normal muscle function and heart rhythm, while potassium helps regulate blood pressure – making summer savory a natural choice for those aiming to support heart health and healthy cardiovascular function.
Plant sterols
The phytosterols in summer savory may help by reducing the amount of cholesterol in the body absorbed from food. These natural compounds can support balanced cholesterol levels, which contributes to heart health.
Health benefits of summer savory
One of the standout benefits of summer savory is its high content of antioxidants like flavonoids and rosmarinic acid. Summer savory's antioxidants can help improve iron use, protect cells from damage and reduce fat breakdown in cells. Here are some of the health benefits of summer savory:
Supports blood sugar control
Summer savory contains dietary fiber and polyphenols, which have been shown to stabilize blood sugar levels. Polyphenols found in savory have been linked to improved insulin sensitivity by helping improve how the body uses insulin. Fiber content can help moderate sugar absorption. Including summer savory in balanced meals may be particularly helpful to those looking to support healthy blood sugar levels that are already within the normal range.
Supports digestive health
Summer savory has long been used as a digestive aid to ease complaints, including bloating and upset stomach – thanks in part to its high levels of essential oils, especially carvacrol and thymol, which have antibacterial properties. These oils help balance bacteria in the gut, while also promoting digestive comfort and gut motility.
Supports heart and cardiovascular wellness
The heart-protective potential of summer savory lies in its combination of antioxidants, minerals and plant sterols. Combined, these factors make summer savory a good addition to heart health.
Antioxidants in summer savory support blood vessel health – helping reduce oxidative stress and inflammation in the cardiovascular system.
Magnesium helps keep blood vessels relaxed – supporting normal blood flow. Potassium helps balance sodium levels in the body, promoting healthy blood pressure. Combined, these minerals help to balance electrolytes, maintain a steady heartbeat and regulate blood pressure.
The plant sterols in summer savory may also help reduce the amount of cholesterol the body absorbs from food, supporting balanced cholesterol levels.
Supports immune health
The essential oils in summer savory have shown antimicrobial properties in lab studies. These oils may offer extra immune support, particularly during times of seasonal changes or stress.
Research shows that summer savory's essential oils help by limiting bacterial growth and help the body defend against certain pathogens. The herb's antioxidant properties also help keep inflammation in check, supporting overall immune health.
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Watch this video to learn more about the health benefits of summer savory.
This video is from the Daily Videos channel on Brighteon.com.
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