Nutrition Facts and Tips

Health Benefits Peppermint Leaf, Oil, Tea and Nutrition Facts

Peppermint has been one of the most popular herbs since antiquity due to its distinct aroma, flavor and exceptional medicinal value and culinary uses.‭ ‬

The peppermint herb has a unique cooling and refreshing effect on the taste buds. The oil and fragrance ‬stimulate the nose and throat when inhaled due to the presence of menthol in the leaves.

Peppermint is the most popular mint variety for dessert dishes, beverages, confectionery and candy, especially for flavoring chocolate.‭

It is also used for savory dishes, especially ‬lamb, Middle Eastern cuisine. It is often added to salads and broths and is used to make sauces and salad dressings.

This article summarizes the health benefits of the fresh peppermint herb, peppermint tea and peppermint oil, both for eating and drinking and for various medicinal uses.

The nutrients in peppermint are compared with Spearmint and several herbs that have similar uses: Parsley, Chives, Thyme, Oregano (in the Mint Family).

About the Mint Herb

The peppermint herb (Mentha piperita) belongs to the Lamiaceaefamily in genus‭ ‬Mentha.‭ ‬Peppermint is actually a natural hybrid between spearmint‭ (‬Mentha spicata‭) and ‬water mint‭ (‬Mentha aquatica‭). Like many hybrids, ‬the mint plant is often sterile,‭ ‬producing no seeds and proliferating only through vegetative reproduction via its underground rhizomes.

Mint herbs originated in Europe,‭ ‬and now grown throughout the world.‭ ‬Peppermint has a very long history of medicinal uses, perhaps as long as ten thousand years.

Peppermint oil has a high menthol content and also contains menthyl esters, and other beneficial compounds. Menthol stimulates cold-sensitive TRPM8 receptors in mucosal tissues and on the skin, producing its characteristic cooling sensation, refreshing taste and clearing sensation in the air passages to the lungs.

Health Benefits of the Peppermint Herb

Antioxidants

Peppermint is a rich source of a variety of antioxidants that provide many health benefits by helping to neutralize harmful free radicals. ‬ Total antioxidant strength (‬ORAC‭) ‬of fresh peppermint herb is‭ ‬about 14‭ ‬umole Trolex equivalents/100‭ ‬g.

The table below shows that mint has one of the highest ratings for antioxidant capacity of any dried herb. The levels are twice that shown for most other dried herbs.

Total Antioxidant Power of Various Dried Herbs (100 g)

Dried Herb	Antioxidant content mmol/100 g)
Allspice, dried ground	100.4
Basil, dried	19.9
Bay leaves, dried	27.8
Cinnamon sticks and whole bark	26.5
Cinnamon, dried ground	77
Clove, dried, whole and ground	277.3
Dill, dried ground	20.2
Estragon, dried ground	43.8
Ginger, dried	20.3
Mint leaves, dried	116.4
Nutmeg, dried ground	26.4
Oregano, dried ground	63.2
Rosemary, dried ground	44.8
Saffron, dried ground	44.5
Saffron, dried whole stigma	17.5
Sage, dried ground	44.3
Thyme, dried ground	56.3

Nutrient Facts

The table below summarizes the nutrition data for peppermint and also provides a comparison with other fresh herbs. The key points are:

‭► Peppermint‬ contains no cholesterol, and has a moderate level of calories, dietary fiber and carbohydrate.

‭► Peppermint is a rich source of‭ ‬vitamins: Vitamin C, Vitamin A,‭ ‬beta carotene,‭ Vitamin K ‬and vitamin E.‭ ‬ Mint also contains an array of B-complex vitamins: riboflavin, folates and pyridoxine‭ (‬vitamin B-6‭).

‭► Peppermint-herb is an excellent source of minerals, particularly potassium,‭ copper, calcium, ‬iron,‭ ‬manganese and magnesium.

‭► Peppermint is a rich source of volatile oils like menthly esters, menthol and‭ ‬menthol acetate.‭ ‬These compounds react with the cold-sensitive receptors in the mouth, skin and throat,‭ ‬providing the natural cooling-sensation that is why it is such as favorite in drinks and confectionery.

‭► Menthol in peppermint has natural pain-killer‭, ‬anesthetic and irritation relief properties.

Natural Medicinal Benefits of Peppermint Herb, Oil and Tea Extracts

‭► Peppermint tea and oil relieves symptoms of diarrhea, and mild gastric infections and stomach upsets.

► It helps to stimulate the secretion of bile and so helps the digestion of fats.

► Mint helps alleviate the symptoms of asthma, colds, flu and bronchitis.

► Menthol is a mild vasodilator of the nasal mucous membranes. It can be added to hot water for steam inhalation. The oil can be used for massaging the chest to relieve congestion.

► Mint oil is a good tonic and general stimulant and helps relieve the symptoms of depression.

► It is also known to help treatment of rheumatism and joint pain.

► The antibacterial action of mint can help treat acne and blackheads.

► Peppermint oil has been used for the preparation of topical analgesics and muscle relaxants.

► It is also widely used oral hygiene products and for treating bad-breath. This includes mouthwash,‭ ‬toothpaste,‭ ‬mouth freshener sprays and similar products.

Culinary Uses of Peppermint

Fresh peppermint should be washed well before use to remove sand and dirt, and to get rid off any residual pesticides other chemicals and pests.‭

‏Some of the general use options are:

► Preparation of herbal tea.

► Flavoring for sweets, ice cream, chocolate and other confectionery.

► Often‭ ‬used as a garnish for salads and a variety of Asian dishes including noodle soups.

► Chopped mint leaves make great addition to green salads.

► Mint is widely used to make tabbouleh, sambousek and many grain based salads and side dishes

► Mint pairs especially well with lamb, and is often made into jelly or sauce used as a condiment.

► Although mint is often often a feature of Thai, Vietnamese and other Asian recipes, the plant used in these dishes is actually not related to mint, despite its similar taste. Vietnamese mint (Persicaria odorata) is widely used in noodle soups, stir fries, raw summer rolls and various curries.

► In Mexico, mint is a common ingredient for making meatballs.

► Mint is widely used for a wide variety of beverages including peppermint teas.

Nutrients in 100g of Fresh Peppermint Compared with Herbs with Similar Uses

Nutrients in 100g Serving	Peppermint	Spearmint	Parsley	Chives	Thyme	Oregano
Energy	70 Cal	44 Cal	36 Cal	30 Cal	101 Cal	306 Cal
Carbs	14.79 g	8.41 g	6.33 g	4.35 g	24.45 g	64.43 g
Protein	3.75 g	3.29 g	2.97 g	3.27 g	5.56 g	11 g
Total Fat	0.94 g	0.73 g	0.8 g	0.73 g	1.68 g	10.25 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg
Dietary Fiber	8 g	6.8 g	3.3 g	2.5 g	14.0 g	42.8 g
Vitamins
Folates	114 mcg	105 mcg	152 mcg	105 mcg	45 mcg	274 mcg
Niacin	1.706 mg	0.948 mg	1.313 mg	0.647 mg	1.824 mg	6.22 mg
Pantothenic acid	0.338 mg		0.400 mg	0.324 mg	0.409 mg	0.921 mg
Pyridoxine	0.129 mg	0.158 mg	0.090 mg	0.138 mg	0.348 mg	1.210 mg
Riboflavin	0.266 mg	0.175 mg	0.098 mg	0.115 mg	0.471 mg	0.320 mg
Thiamin	0.082 mg	0.078 mg	0.086 mg	0.078 mg	0.48 mg	0.341 mg
Vitamin A	4248 IU	4054 IU	8424 IU	4353 IU	4751 IU	6903 IU
Vitamin C	31.8 mg	13.3 mg	133 mg	58.1 mg	160.1 mg	50 mg
Vitamin E			0.75 mg	0.21 mg		18.86 mg
Vitamin K			1640 mcg	212.7 mcg		621.7 mcg
Electrolytes
Sodium	31 mg	30 mg	56 mg	3 mg	9 mg	15 mg
Potassium	569 mg	458 mg	554 mg	296 mg	609 mg	1669 mg
Minerals
Calcium	243 mg	199 mg	138 mg	92 mg	405 mg	1576 mg
Copper	329 mcg	0.240 mg	0.149 mg	0.157 mg	17.45 mg	0.943 mg
Iron	5.08 mg	11.87 mg	6.20 mg	1.60 mg	160 mg	44 mg
Magnesium	80 mg	63 mg	50 mg	42 mg	1.719 mg	270 mg
Manganese	1.176 mg	1.118 mg	0.160 mg	0.373 mg	106 mg	4.667 mg
Zinc	1.11 mg	1.09 mg	1.07 mg	0.56 mg	1.81 mg	4.43 mg

        Source: Gurkan Sengun (Own work) [Public domain], via Wikimedia Commons

        Source: Hannes Grobe (Own work) [CC-BY-3.0], via Wikimedia Commons

        Source: Public Domain

        Source: Public Domain