Not only does sage have a rich flavor, but it also boasts a wealth of nutritional value and offers numerous health benefits.
Sage is an herb primarily used in cooking. This plant has many health benefits, such as containing antioxidants, which can help improve oral health and brain function, among others.
Benefits of Sage
Sage, scientifically known as Salvia officinalis, belongs to the mint family, alongside other herbs like oregano, rosemary, basil, and thyme. Sage has been used as a medicinal herb for centuries. Not only does it have a rich flavor, but it also offers a variety of nutritional benefits and numerous health advantages.
You can use sage in dishes as a spice in both fresh and dried forms, or steep sage leaves in water to create a calming herbal tea that has a gentle aroma and is naturally caffeine-free.
1. Nutritional Value of Sage
According to WebMD, one teaspoon (0.7 grams) of ground sage contains:
- Calories: 2
- Protein: 0.1 grams
- Fat: 0.1 grams
- Carbohydrates: 0.4 grams
- Fiber: 0.3 grams
- Sugar: 0 grams
- Vitamin K: 10% of the Daily Reference Intake (DRI)
- Iron: 1.1% DRI
- Vitamin B6: 1.1% DRI
- Calcium: 1% DRI
- Manganese: 1% DRI
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 health benefits.
Because sage is consumed in very small amounts, it only provides negligible amounts of carbs, calories, protein, and fiber.
Sage has rich nutritional value. (Image: ST).
2. Health Benefits of Sage
Thanks to its rich nutritional value, sage offers numerous health benefits:
Antioxidant Properties
Antioxidants help combat free radicals in the environment that can damage our cells, leading to cancer and other chronic diseases.
Sage contains over 160 unique polyphenols, which are chemical compounds derived from plants that act as antioxidants in the body.
Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid, and rutin—all found in sage—are associated with impressive health benefits, such as reducing cancer risk and improving brain function and memory.
Additionally, a study showed that drinking tea made from sage not only enhances antioxidant capacity but also reduces “bad” cholesterol while increasing good cholesterol levels.
Reduces Menopausal Symptoms
Sage has estrogen-like properties, allowing it to bind to certain receptors in the brain and alleviate menopausal symptoms such as hot flashes and excessive sweating.
One study indicated that the number of hot flashes experienced by participants taking sage supplements significantly decreased over an eight-week period.
Sage has estrogen-like properties that may help reduce menopausal symptoms. (Image: ST).
Oral Health Benefits
Another prominent benefit of sage for health is its antibacterial properties, which can neutralize bacteria that promote dental plaque. A study using mouthwash made from sage showed it successfully eliminated Streptococcus mutans bacteria, which cause cavities.
In another study, an essential oil derived from sage eradicated Candida albicans fungus and prevented its spread.
Sage is also commonly used to treat oral issues such as cold sores, but further data is needed to conclusively prove its effectiveness in humans.
Blood Sugar Control
Sage leaves are used as a remedy against diabetes. Research in both humans and animals suggests this herb may help lower blood sugar levels.
Notably, in human studies, sage leaf extract has been shown to reduce blood sugar levels and improve insulin sensitivity with effects similar to rosiglitazone, another diabetes medication.
However, sage leaves remain a traditional remedy, and there is not enough evidence to conclude that it is a definitive cure for diabetes.
Sage leaf extract may help lower blood sugar levels and improve insulin sensitivity. (Image: ST)
Benefits for Memory and Brain Health
Sage contains many compounds that act as antioxidants, which have been shown to support the brain’s defense system.
Moreover, sage seems to inhibit the breakdown of the neurotransmitter acetylcholine (ACH), which plays a role in memory. ACH appears to help reduce Alzheimer’s disease.
Anti-Diarrheal Effects
Fresh sage has been a traditional remedy for diarrhea. Studies in vitro and in animals have shown that this herb contains compounds that may reduce diarrhea by relaxing your intestines.
Bone Health
Vitamin K in sage plays a crucial role in bone health. A deficiency of this vitamin is linked to osteoporosis and fractures. Therefore, combining sage with other vitamin K-rich foods can help prevent osteoporosis or fractures.
Sage contains vitamin K that helps prevent osteoporosis. (Image: ST).
Cardiovascular Health
According to some studies, sage, particularly red sage, may enhance blood circulation and increase blood flow in the coronary arteries, thereby reducing the risk of heart attack and improving symptoms of stroke and angina.
Additionally, experts indicate that herbs like sage leaves help lower bad cholesterol and triglycerides in the bloodstream—factors that lead to metabolic disorders and cardiovascular disease. Extracts obtained from sage leaves have also been shown to enhance antioxidant activity, protecting the body from atherosclerosis and inflammation.
3. Side Effects of Sage
Sage appears to have no significant side effects when consumed under normal conditions. However, there are still a few considerations when using this herb:
- Some individuals express concerns about thujone, a compound found in common sage. Animal studies have shown that this compound may be neurotoxic, but there is no substantial evidence that thujone is toxic to humans. Furthermore, it is nearly impossible to consume a toxic amount of thujone through food.
However, excessive consumption of sage tea or sage essential oil can be toxic. To ensure safety, limit sage tea intake to 3–6 cups per day. Specifically, sage essential oil should not be consumed, nor should any essential oils, as they can be harmful to the body. Essential oils should only be used in diffusion or diluted with carrier oils for topical application.
- Sage leaves should be used cautiously with sedative medications due to their increased sedative effects. Sage should also be avoided with diabetes medications as it may cause significant drops in blood sugar, leading to hypoglycemia.
- Sage should be used cautiously in individuals with impaired kidney function.
- No comprehensive studies have been conducted to assess the safety and efficacy of sage leaves in pregnant women. It is also unknown whether sage leaves affect breast milk. Therefore, pregnant and breastfeeding women should exercise caution or consult a physician before using this herb.
4. How to Incorporate Sage into Your Diet
Sage comes in various forms and can be used in many ways. Here are a few suggestions you can refer to:
- You can use it in dishes as a type of seasoning. However, fresh sage leaves have a strong aroma, so you should only use them in small amounts. For example, you can sprinkle them as a garnish on soups, chop them into sauces, or add them to scrambled eggs.
- Drink it as a tea. Sage tea is mild, flavorful, and naturally caffeine-free. To brew sage tea, simply pour a cup of boiling water over a spoonful of sage leaves and steep until you reach the desired strength. Then strain the liquid to enjoy.
To enhance the flavor, you may also add a little sugar and lemon juice, but drinking pure sage tea is better for your health.
5. Recommended Dosage of Sage
The recommended dosage of sage supplements typically ranges from 280 mg to 1,500 mg taken orally each day for up to 12 weeks. If you are using sage capsules or extracts, you should not exceed the dosage indicated on the product label. As mentioned above, you should not consume more than 3-6 cups of sage tea per day.
