Sage (Salvia officinalis) is a staple herb in various cuisines around the world, it belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme.

Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds. It’s available fresh, dried or in oil form, and has numerous health benefits.

Health benefits of sage:

1. High in Several nutrients:

Sage contains iron, manganese, calcium and vitamins K and B6. Also, the aromatic spice houses caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid and rutin, all of which play a role in its beneficial health effects.

2. Loaded With Antioxidants:

Sage contains over 160 distinct polyphenols, which are plant-based chemical compounds that act as antioxidants in your body. Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin — all found in sage — are linked to impressive health benefits, such as a lower risk of cancer and improved brain function and memory.

3. Lowering blood glucose and cholesterol:

The leaves of common sage have been used traditionally as a remedy against diabetes. Human and animal research indicates that it may help lower blood sugar levels. In one study, sage extract reduced blood glucose levels in rats with type 1 diabetes by activating a specific receptor.When this receptor is activated, it can help clear excess free fatty acids in the blood, which in turn improves insulin sensitivity.

4. May Protect Against Certain Cancers:

Interestingly, animal and test-tube studies demonstrate that sage may fight certain types of cancer, including those of the mouth, colon, liver, cervix, breast, skin and kidney. In these studies, sage extracts not only suppress the growth of cancer cells but also stimulate cell death.

5. Easy to Add to Your Diet:

Sage comes in several forms and can be used in a variety of ways.

Fresh sage leaves have a strong aromatic flavor and are used sparingly in dishes.

Ways to add fresh sage to your diet:

  • Sprinkle as a garnish on soups.
  • Mix into a stuffing in roast dishes.
  • Combine chopped leaves with butter to make sage butter.
  • Add chopped leaves to tomato sauce.
  • Serve with eggs in an omlette

Ways to use dried sage:

  • As a rub for meats.
  • As a seasoning for roasted vegetables.
  • Combined with mashed potatoes or squash for a more earthy flavor.

The best way to use dried sage is to make a sage tea by first boiling hot water, then adding the dried sage and lastly adding the black tea (tea bags or loose tea). Let it sit for a couple of minutes and then serve and add sugar if desired.

sage tea