The Health Benefits of Oregano

Oregano (Origanum vulgare), belonging to the mint family or Lamiaceae, is an aromatic herb originally from the Mediterranean region and widely used in Mediterranean cuisine. This herbal plant is rich in various protective plant compounds, and studies have shown that consuming oregano can positively impact health, particularly by enhancing the body's antioxidant defenses.

Rich in Antioxidants

Oregano is abundant in plant compounds with antioxidant and anti-inflammatory properties, primarily phenolic compounds such as rosmarinic acid, chlorogenic acid, and cinnamic acid, as well as flavonoids like quercetin, apigenin, luteolin, and kaempferol. These substances effectively prevent cellular damage by neutralizing reactive oxygen species (ROS) molecules in the body, which can cause harm when their levels are excessively high.

While research on the role of antioxidants is ongoing, existing studies indicate that oregano supplements can reduce markers of oxidative stress. Oxidative stress occurs when ROS overwhelm the body's antioxidant defenses, leading to cellular damage. Intense physical training, such as high-intensity strength and cardiovascular exercises, can elevate oxidative stress levels, potentially causing muscle damage and immune dysfunction. Consuming oregano helps counteract these effects, facilitating muscle recovery and preventing cellular damage and other consequences associated with oxidative stress.

For instance, a study involving 24 male soldiers found that those who consumed 500 milligrams (mg) of oregano powder after completing an intense physical fitness test had increased blood antioxidant levels (like glutathione peroxidase and superoxide dismutase) and decreased blood markers of muscle damage and oxidative stress compared to those who received a placebo. However, these results require further research for confirmation.

Other Potential Benefits

While human studies on the effects of oregano consumption are limited, animal studies suggest that oregano may have anti-cancer, anti-inflammatory, and brain health-promoting properties. These benefits are largely attributed to oregano's high antioxidant content, such as terpenes like carvacrol and thymol, which exhibit potent cellular protective effects.

Rodent studies have found that high dietary intake of oregano may inhibit the growth of certain cancers, including breast cancer. Additionally, animal-based research indicates that oregano may have anti-diabetic, anti-depressive, and anti-inflammatory effects. However, there is currently no evidence to support these specific benefits in humans. Moreover, the doses used in these studies far exceed the amount of oregano typically consumed by individuals daily.

Nutrition in Oregano

Oregano is low in calories but contains several important vitamins and minerals, including vitamin K, manganese, and iron. One tablespoon of ground oregano provides the following nutrients:

Calories: 14.3
Fat: <1 gram (g)
Carbohydrates: 3.72 g
Fiber: 2.28 g
Protein: <1 g
Vitamin K: 33.6 micrograms (mcg), which is 28% of the daily recommended intake
Manganese: 0.27 mg, which is 12% of the daily intake
Iron: 1.9 mg, which is 11% of the daily intake

Oregano is rich in vitamin K1 (phylloquinone), which is crucial for blood coagulation and the regulation of bone mineralization. Additionally, oregano is high in manganese, which supports immune function, bone formation, and blood coagulation. This herbal plant is also rich in iron, an essential component of hemoglobin responsible for transporting oxygen from the lungs to other parts of the body. Besides these nutrients, oregano contains small amounts of calcium, which is vital for muscle function, bone health, and neurotransmission among other critical bodily processes.

Oregano as a Supplement

Oregano can be used not only as an herb but also as a dietary supplement. Oregano supplements may contain oregano oil or oregano extract, which is a concentrated form extracted from dried oregano plants. They may also include dried oregano and ground oregano.

Animal studies suggest that supplementing with oregano oil can improve immune status, support gut health by reducing the number of pathogenic bacteria in the digestive tract, and enhance the health of the intestinal barrier. However, although oregano supplements are often promoted as a natural way to enhance gut and immune system health, there is currently no conclusive evidence supporting their effects on humans.

Due to limited human studies, there is no definitive recommended dose for oregano supplements. Doses of oregano extract and oregano oil in dietary supplements vary, but most are in the range of 50-200 mg per serving.

Risks of Oregano

In normal doses, oregano is generally safe for most people. However, excessive intake may cause side effects such as stomach discomfort. There is insufficient evidence to determine the safety of consuming high doses of oregano in food or dietary supplements, so it is best to avoid taking large doses. Furthermore, pregnant or lactating individuals should avoid consuming large amounts of oregano or taking oregano supplements, as high doses of oregano may induce miscarriages and may not be safe for breastfeeding infants.

Oregano may also cause allergic reactions in people allergic to Lamiaceae plants, such as basil, lavender, mint, marjoram, and sage. Finally, since oregano is rich in vitamin K, individuals taking blood-thinning medications should avoid consuming large amounts of oregano. Vitamin K is necessary for normal blood coagulation, and those taking blood thinners are advised to avoid high intakes of vitamin K-rich foods to maintain consistent vitamin K intake.

Tips for Consuming Oregano

Oregano has a strong flavor often described as earthy, minty, and slightly bitter. It is a staple ingredient in Mediterranean cuisine, including Italian and Greek dishes. You can buy fresh oregano, but most people more commonly use dried oregano. Fresh oregano has a very intense flavor that can easily overpower dishes, while dried oregano provides a more subtle taste. If you use fresh oregano, use it sparingly to avoid masking other flavors.

Here are several ways to incorporate oregano into your diet:

Add dried oregano to homemade salad dressings
Use fresh or dried oregano to enhance the flavor of tomato sauce
Include dried oregano in marinades for chicken, meat, fish, or vegetables
Mix oregano into bread and pizza dough
Sprinkle dried oregano over finished dishes like pizza, salads, pasta, and soups
Use a small amount of freshly chopped oregano as a garnish for meat and vegetable recipes

Oregano is often mixed with other spices like garlic, onion, basil, and thyme to balance its flavor.

Quick Recap

Oregano is an aromatic herb native to the Mediterranean region, rich in antioxidants and certain vitamins and minerals. Although research on the health effects of oregano in humans is limited, studies have found that consuming large doses of oregano may enhance the body's antioxidant defenses. Animal studies indicate that oregano has anti-cancer and anti-inflammatory properties, but these potential benefits have not been confirmed in humans.

You can try incorporating oregano into dishes such as pasta, salads, and grilled meats to easily increase your intake of nutrients and beneficial plant compounds.