Rosemary: Health benefits, uses and side effects

Rosemary is a fragrant herb that grows all year round and comes from the Mediterranean region and sub Himalayan areas. It is part of the mint family and has thin, needle-like leaves. People use it in cooking to add flavor to meat, stews, and bread because of its strong smell and slightly bitter, pine-like taste. Rosemary is also used in traditional medicine. It may help with digestion, memory, reducing swelling, and hair growth. Besides cooking and medicine, rosemary is also used in aromatherapy and skin care because it has natural antioxidants and has antimicrobial properties.

Health benefits of Rosemary

1. Boosts brain function
Rosemary contains a powerful antioxidant called carnosic acid, which may protect brain cells from damage. It is known to help improve memory, concentration, and alertness. Some studies suggest that rosemary may even help prevent brain-related diseases like Alzheimer’s and slow down mental decline with age.

2. Anti-inflammatory and antioxidant
Rosemary is rich in natural compounds like rosmarinic acid and carnosol, which have strong anti-inflammatory and antioxidant effects. These substances help lower chronic inflammation, fight oxidative stress, and protect the body’s cells from damage caused by free radicals.

3. Supports heart health
Rosemary may support heart health by helping to reduce high blood pressure and improving blood circulation. Its antioxidants also protect the heart from damage, which may lower the risk of heart disease over time.

4. Aids digestion
Traditionally, rosemary has been used to ease common digestive problems like indigestion, bloating, and gas. It helps by stimulating bile flow from the liver, which is important for breaking down fats and aiding digestion.

5. Strengthens immunity
Rosemary has natural antimicrobial properties, meaning it can help fight harmful bacteria and fungi. This can help prevent infections when rosemary is used either as food, in tea, or applied to the skin.

6. Improves hair growth
Rosemary oil is well-known for its use in hair care. It can help prevent hair loss and boost new hair growth by increasing blood flow to the scalp, which feeds the hair follicles and helps them grow stronger and healthier.

7. Enhances skin health
The antibacterial and anti-inflammatory properties of rosemary make it helpful in treating skin problems like acne and eczema. It is often used in skin care products to tone, refresh, and protect the skin.

8. Supports bone health
Rosemary contains nutrients like vitamin C, calcium, and iron, which are important for strong bones and joints. These nutrients help keep bones healthy and may prevent bone-related problems with advancing age.

Nutritive values of Rosemary

Rosemary, fresh (100g)

• 5.86 g of fat,
• 3.31 g of protein
• 20.7 g of carbohydrate.
• 14.1 g of dietary fiber,
• 2.8 g of saturated fat
• 2920 IU vitamin A
• 21.8 mg vitamin C
• 6.65 mg of iron
• 317.00 mg of calcium
•  668 mg of potassium

Rosemary dried (100 g)

• 15 g of fat,
• 4.9 g of protein and
• 64 g of carbohydrate
• 43 g of dietary fiber
• 7.4 g of saturated fat
• 156.00 mcg vitamin A,
• 61.2 mg vitamin C,
• 29.25 mg of iron,
• 1280.00 mg of calcium,
• 955 mg of potassium

Sources: USDA Standard Reference

Side effects of Rosemary

Rosemary is widely considered safe when used in moderate amounts, such as in cooking. However, using large quantities particularly in the form of concentrated extracts or essential oils can lead to certain side effects. Some individuals may experience allergic reactions, skin irritation, or digestive issues like stomach upset.

References

1. Ghasemzadeh Rahbardar, M., & Hosseinzadeh, H. (2020). Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iranian Journal of Basic Medical Sciences, 23(9), 1100–1112. https://doi.org/10.22038/ijbms.2020.45270.10504
2. Oliveira, J. R. de, Camargo, S. E. A., & Oliveira, L. D. de. (2019). Rosmarinus officinalis L. (rosemary) as therapeutic and prophylactic agent. Nutrition & Metabolism, 16, 3. https://doi.org/10.1186/s12929-019-0499-8