9 Benefits of Sage Plant for Your Health & Its Uses

July 09, 2020

9 Benefits of Sage Plant for Your Health & Its Uses

Is sage plant a herb for food or for medicine? Well like most herbs that you know, it’s both. And it has numerous healing powers that I'd like to share with you all. Let's find out.

What Are the Health Benefits of Sage Plant?

Sage, also called as Salvia in Latin which means "healing plant" has amazing impact on your health. Listed below are 9 health benefits of sage: 9 health benefits of sage
  1. Cognition Boosting – Even small quantities of sage can relieve you from mild symptoms memory loss. It helps to improve your memory and concentration. Consuming sage can immensely help if you're engaged in intellectually challenging activities.
  2. Natural anti-inflammatory – Sage prevents inflammation, the root cause of many diseases. Chewing fresh sage leaves is one way to get the disease-fighting compounds into your system. Or you can brew your own sage tea.
  3. Natural anti-oxidant – Free radicals are culprits that attack your body’s healthy cells and make them unhealthy. They are the cause of oxidative stress in your body. Sage’s phenolic components such as luteolin, epigenin and rosemarinic acid help neutralize free radicals and keep you healthy.
  4. Natural anti-microbial – Sage helps your body fight and eliminate microbes. Sage ointments can be applied topically on infected areas.
  5. Strengthens the Bones – Vitamin K present in sage helps you develop bone density and reduce age-related brittleness of bones. For folks with osteoporosis or low bone health, sage-augmented diet can provide 27% of their total daily Vitamin K requirement.
  6. Helps Maintain Healthy Skin – You can prevent skin problems such as psoriasis, eczema, pimples and acne by  including sage in your diet.
  7. Helps Control Diabetes – Sage can help treat type-2 diabetes. Like the drug, it regulates the release of stored glucose in your liver and prevents blood-sugar fluctuation. It also clears excess fatty acids in your blood, improving the insulin insensitivity in type-1 diabetes.
  8. Helps Maintain Oral Health – Anti-microbial properties of sage can help you fight microbes. Gargling with sage can help  you prevent throat, mouth and gum infections, dental plaque, abscess and cavities.
  9. Aids Digestion – Gastritis and diarrhoea are 2 frustrating gut ailments you can have. Rosemarinic acid is one of the sage’s compounds that can put your gut health back on track. It helps reduce intestinal inflammation and gastric spasms.
quick fact on sage
Quickie: Sage is an aromatic perennial evergreen sub-shrub. Native to the Mediterranean and Middle-Eastern region. But now found almost all over. It belongs to the Salvia genus of the mint family, Lamiaceae. Where herbs such as herbs rosemary, thyme, basil and oregano also belong to. Salvia officinalis or garden sage has greyish-green leaves, woody stems and purplish-blue flowers.

What Is the Science Behind Sage Healing Remedies?

Sage contains multiple phytochemical compounds such as flavonoids, terpenoids and essential oil, when used can benefit you with excellent medicinal properties. Its chief health-protective compounds include rosemarinic acid, chlorogenic acid, caffeic acid, ellagic acid and rutin. They help protect your heart and liver too. In short, sage is anti-oxidant, anti-inflammatory, anti-diabetic, anti-microbial, neuro-protective and many more. Studies  reveal that sage is a remarkable plant with rich array of nutrients and phytochemical compounds. Science Behind Sage Healing Remedies You can check out this table below which reveals nutrients every 100 grams of sage carries, according to USDA sources.
Zinc Quantity
water 7.96 grams
Calories 315 kcal
Protein 10.63 grams
Facts 12.75 grams
Carbohydrates 60.73 grams
Dietary Fibre 40.3 grams
Sugar 1.71 grams
Calcium 1652 milligrams
Iron 28.12 milligrams
Magnesium 428 milligrams
Phosphorus 91 milligrams
Potassium 1070 milligrams
Sodium 11 milligrams
Zinc 4.7 milligrams
Sage also contains copper, Vitamins A, B6, C, E and K. 1 teaspoon (7 grams) of sage powder is able to supply the reference daily intake (RDI) of 10% of Vitamin K, 1.1% each of Iron and Vitamin B6.

Other Uses of Sage Plant

Yes, sage can be a choice condiment in your kitchen. You can use it to flavour food, drink, an add on to the aroma and taste. You could imagine roast poultry stuffing, pineapple salad, butter and oil, beans and nuts - and some sage. sage can be consumed as tea You must be wondering, what does sage taste like? Its aroma and taste is intense, peppery and earthy, you only need to use small quantities of it in foods.
Research has confirmed that drinking twice daily 300 ml cup of sage tea is safe and beneficial. The drink improves lipid profile, increases antioxidant defences and lymphocyte Hsp70 protein expression. It also lowers LDL or bad cholesterol and increases HDL or good cholesterol. (Source)
cooking with sage plant herb

How to Use Sage

After you've read the 9 health benefits of sage plant and how it can be apart of your culinary delight. It only makes sense to include sage in your food or drink. Do keep in mind its intense aroma, so you don't have to use a lot. Here a few ways:
  • Spice up your soups or broths by sprinkling sage powder as garnish.
  • Use 1 tsp of powder in a glass of hot water or tea to make sage tea (or 4 grams to 300ml will be ideal)
  • Give a twist in taste to your meat stuffing or curries with sage powder
  • Add finely chopped leaves to butter and enjoy your sage butter
  • Garnish your omelettes with finely chopped sage leaves or powder
  • Season your veggies and mashed potatoes with chopped or whole leaves or powder
gotu kola memory superfood


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