Nutritional Value of Sage
Sage is a versatile herb that offers numerous health benefits. One teaspoon (0.7 grams) of ground sage contains:
- Calories: 2
- Carbs: 0.5 grams
- Protein: 0.1 grams
- Fiber: 0.1 grams
- Vitamin K: 10% of the Daily Value (DV)
- Magnesium: 2% of the DV
- Zinc: 1% of the DV
- Copper: 1% of the DV
- Vitamin A: 1% of the DV
- Vitamin C: 1% of the DV
- Vitamin E: 1% of the DV
Health Benefits of Sage
Antioxidant Properties
Sage is a rich source of antioxidants, primarily polyphenols, which help protect the body against damage caused by free radicals. Some of the polyphenols found in sage include chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid, and rutin.
Reduces Menopausal Symptoms
Sage has estrogen-like properties, which may help alleviate common menopausal symptoms, such as hot flashes and excessive sweating. One study found that individuals who took sage supplements experienced a significant reduction in the number of hot flashes over an 8-week period.
Supports Oral Health
Sage has antibacterial properties that may help fight bacteria that contribute to plaque formation. Studies have shown that mouthwashes containing sage extract effectively kill Streptococcus mutans, a bacterium responsible for tooth decay.
Regulates Blood Sugar
Sage leaves have been traditionally used to address diabetes. Human and animal studies suggest that sage may help lower blood sugar levels.
Enhances Memory and Brain Health
Sage contains compounds that act as antioxidants, protecting the brain from damage. It may also inhibit the breakdown of acetylcholine, a neurotransmitter involved in memory.
Relieves Diarrhea
Fresh sage leaves have been traditionally used as a remedy for diarrhea. In vitro and animal studies indicate that sage contains compounds that may reduce diarrhea by relaxing the intestinal tract.
Promotes Bone Health
Sage is a good source of vitamin K, which plays a vital role in bone health. Vitamin K deficiency has been linked to osteoporosis and bone fractures.
Improves Cardiovascular Health
Some studies suggest that sage, particularly red sage, may promote blood circulation, increasing coronary blood flow and potentially reducing the risk of heart disease and improving symptoms of stroke and angina.
Side Effects of Sage
Sage is generally considered safe for consumption in normal amounts. However, there are a few precautions to consider:
- Excessive consumption of sage tea or ingestion of sage oil can be toxic. Limit sage tea intake to 3-6 cups per day and avoid ingesting sage oil.
- Women who are pregnant or breastfeeding should avoid sage.
- Individuals with epilepsy or a history of seizures should consult with a healthcare professional before using sage.
Incorporating Sage into Your Diet
Sage can be consumed in various forms:
- Fresh leaves: Add fresh sage leaves to salads, sauces, and meat dishes.
- Dried leaves: Sprinkle dried sage over soups, stews, and grilled meats.
- Tea: Steep fresh or dried sage leaves in hot water to make a flavorful and aromatic tea. You can sweeten with a touch of honey or lemon juice, but plain tea is beneficial for its health properties.
Recommended Dosage
The recommended dosage for sage supplements typically ranges from 280 mg to 1,500 mg daily for up to 12 weeks. If using capsules or sage extract, follow the dosage instructions on the product label. For tea, do not consume more than 3-6 cups per day.