Effects of sage on women's health

Not only does it have a rich flavor, sage also has rich nutritional value and brings many health benefits.

Sage is an herb used primarily in cuisine. This plant has many health benefits such as: containing antioxidants, can help improve dental health and brain function,.

Uses of sage

Sage, scientifically known as Salvia officinalis , belongs to the mint family, along with other herbs such as oregano, rosemary, basil and thyme. Sage is a herb that has been used for centuries. Not only does it have a rich flavor, sage also has rich nutritional value and brings many health benefits.

You can use sage in your dishes as a spice fresh or dried, or steep sage leaves in water to create a gentle, flavorful, caffeine-free herbal tea. nature.

1. Nutritional value of sage

According to Webmd, one teaspoon (0.7 grams) of ground sage contains:

• Calories: 2
• Protein: 0.1 gram
• Fat: 0.1 grams
• Carbohydrates: 0.4 grams
• Fiber: 0.3 grams
• Sugar: 0 grams
• Vitamin K: 10% of the Reference Daily Intake (RDI)
• Iron: 1.1% RDI
• Vitamin B6: 1.1% RDI
• Calcium: 1% RDI
• Manganese: 1% RDI

Sage also contains small amounts of magnesium, zinc, copper and vitamins A, C and E.

This aromatic spice contains caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid and rutin - all of which play a role in providing beneficial health effects.

Because it is consumed in very small amounts, sage only provides very small amounts of carbs, calories, protein and fiber.

Sage has rich nutritional value. (Photo: ST).

2. Effects of sage on health

Thanks to its rich nutritional value, sage brings many health benefits:

Antioxidant

Antioxidants help fight free radicals in the environment that can damage our cells, leading to cancer and several other chronic diseases.

Sage contains more than 160 separate polyphenols, which are plant-based chemical compounds that act as antioxidants in the body.

Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin - all found in sage. These substances are all linked to impressive health benefits, such as reduced cancer risk and improved brain function and memory.

Additionally, one study found that drinking tea made from sage both enhanced antioxidant capacity and reduced "bad" cholesterol and increased good cholesterol levels.

Reduce menopausal symptoms

Sage has estrogen-like properties, which allow it to bind to certain receptors in the brain and relieve menopausal symptoms, such as hot flashes and excessive sweating.

One study found that the number of hot flashes experienced by people taking sage supplements decreased significantly over an eight-week period.

Sage has estrogen-like properties so it can help reduce menopausal symptoms. (Photo: ST).

Good for oral health

The next prominent effect of sage on health is antibacterial, which can neutralize bacteria that promote dental plaque. One study using a mouthwash made from sage found that it successfully killed the cavity-causing bacteria Streptococcus mutans.

In another study, an essential oil made from sage killed Candida albicans and stopped its spread.

Sage is also commonly used to treat mouth problems such as cold sores, but more data is needed to definitively prove that it works in humans.

Control blood sugar levels

Sage leaves are used as a remedy against diabetes. Human and animal studies indicate that this herb may help reduce blood sugar levels.

Most notably, according to human research, sage leaf extract has been shown to lower blood sugar and improve insulin sensitivity with effects similar to rosiglitazone, another anti-diabetic drug.

However, sage leaves are still just a traditional medicine remedy and there is not enough evidence to conclude that this is a cure for diabetes.

Sage leaf extract may help lower blood sugar and improve insulin sensitivity. (Photo: ST)

Good for memory and brain

Sage contains many compounds that act as antioxidants, which have been shown to support the brain's defense system.

Furthermore, sage also appears to prevent the breakdown of the chemical messenger acetylcholine (ACH), which plays a role in memory. ACH is a substance that appears to help reduce Alzheimer's disease.

Anti-diarrhea

Fresh sage is a traditional remedy for diarrhea. Test-tube and animal studies show that this herb contains compounds that may reduce diarrhea by relaxing your intestines.

Good for bones

Vitamin K in sage plays an important role in bone health. A deficiency in this vitamin is linked to osteoporosis and bone fractures. Therefore, combining sage supplements with other foods rich in vitamin K will prevent osteoporosis or bone fractures.

Sage contains vitamin K which helps prevent osteoporosis. (Photo: ST).

Good for cardiovascular

According to some studies, sage, especially red sage, can promote blood circulation and increase blood flow in the coronary arteries, thereby reducing the risk of heart attack and improving symptoms. stroke, chest pain.

Besides, experts also say that herbs such as sage leaves will help reduce bad cholesterol and triglycerides in plasma - the cause of metabolic disorders and cardiovascular disease. Extracts obtained from sage leaves have also been shown to improve antioxidant activity and protect the body from atherosclerosis and inflammation.

3. Side effects of sage

Sage does not appear to have any side effects when consumed under normal conditions. But there are still some things to keep in mind when using this herb:

• Some people are concerned about thujone, a compound found in common sage. Animal studies suggest it may be toxic to the brain, but there is no definitive evidence that thujone is toxic to humans. Furthermore, it is nearly impossible to consume toxic amounts of thujone through food.

However, drinking too much sage tea or taking sage essential oil can be toxic. To be safe, limit sage tea consumption to 3–6 cups per day. In particular, do not drink sage essential oil or any other essential oil because it will be toxic to the body. Essential oils should only be used in diffused form or diluted with a carrier oil to apply to the skin.

• Sage should be used cautiously with sedatives due to increased sedation. Sage should also not be used with diabetes medications because it can cause blood sugar levels to drop severely, leading to hypoglycemia.
• Sage should also be used with caution in people with impaired kidney function.
• No adequate studies have been performed examining the safety and effectiveness of sage leaves in pregnant women. It is also not known whether sage leaves affect breast milk. Therefore, pregnant and breastfeeding women should be cautious or consult a doctor when using this herb.

4. How to add sage to your diet

Sage comes in many forms and can be used in many different ways. Here are a few suggestions you can refer to:

• You can use it in dishes as a spice. However, fresh sage leaves have a strong aromatic flavor, so you should only use them in small amounts. For example, you can sprinkle it as a garnish on soups, chop it into sauces, or add it to omelets.
• Drink as a tea. Sage tea is soothing, flavorful, and naturally caffeine-free. To make sage tea, simply pour a cup of boiling water over a tablespoon of sage leaves and steep until desired concentration is achieved. Then filter the water to drink.

To increase the flavor, you can also add a little sugar and lemon juice, but drinking pure tea is better for your health.

5. Dosage for using sage

Recommended doses of sage supplements typically range from 280 mg to 1,500 mg orally per day for up to 12 weeks. If you use sage capsules or extract, you should not consume more than the recommended dose on the product label. As mentioned above, you should not consume more than 3-6 cups of sage tea per day.