Oregano (Origanum vulgare) is a robust herb with a pungent aroma and many health benefits, including anti-inflammatory and antimicrobial properties. It is available dry, fresh or extracted as an oil. It is widely known for its use in Italian and Greek cuisine. With a bold, earthy flavor, oregano is a versatile ingredient in the kitchen.
Read on to learn more about the health benefits of oregano, including who should avoid it, nutrition facts and more.
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How is oregano used?
Oregano is a flavorful, aromatic herb that is used dried or fresh in a variety of cuisines. Oregano is best known for its use in tomato-based sauces and is also used in olive oil-based dishes that include legumes (foods such as peas, lentils and beans), pasta, grains, poultry, salads, meat, fish and more. .
It can be described as sweet spicy tasting. Some chefs describe oregano as having a peppery bite with a minty aroma.
In addition to its fresh and dried forms, the oils of oregano can be extracted and used as an aromatic oil and in supplements.
Oregano oil vs oregano essential oil
Oregano oil extract and oregano essential oil are not the same. They are processed differently; Oregano essential oil is not intended to be used on the skin without diluting it with a carrier oil. At the same time, oregano essential oil is not intended to be ingested.
5 health benefits of oregano
Spices are believed to contain some of the highest amounts of antioxidants known by weight, compared to other foods. Oregano contains antioxidants, including caffeic acid, p-coumaric acid, rosmarinic acid, caffeoyl derivatives, carvacrol and flavonoids (apigenin, eriodictyol, dihydroquercetin, dihydrokaempferol, thymol).
In addition, oregano contains ample amounts of vitamin K (1 teaspoon provides 14% of your daily needs).
Eating a variety of nutrient-dense foods and herbs like oregano can contribute to an overall healthy eating plan, but no single food will have miraculous effects. Factors that may influence the potential health benefits of oregano include:
- Oregano type
- How much you consume
- Growth phase of the plant during harvest
- Environmental conditions during growing
- Preparation methods
- How it is absorbed into your body
- How your body reacts to it
Much of the research on oregano focuses on extracted oregano oil. Research has mainly been conducted in the laboratory (in vitro) or on animals (in vivo) and not also on humans. Therefore, not enough is known about the appropriate dosages and long-term effects of oregano oil supplementation.
Still, using oregano in cooking can add flavor and nutrition without adding fat and sodium. Eating fresh oregano raw is generally unusual, because people find the taste too sharp. But fresh, chopped oregano can be added to salads or at the final stage of cooking dishes.
Consider oregano as another plant to add to your diet. Eating a variety of plants has been linked to better health outcomes, including a reduced risk of infections, better blood sugars, a reduced risk of cancer, heart disease and more.
Antibacterial and antimicrobial properties
Antibacterial agents can prevent the growth or spread of bacteria. Oregano oil, extracted from the leaves and is a concentrated source, contains the compounds carvacrol and thymol that may help reduce or prevent the growth or spread of bacteria, fungi, parasites and some viruses.
In an in vitro study, researchers used oregano oil against antibiotic-resistant pathogens (germs that develop the ability to defeat the drugs intended to kill them), such as methicillin-resistant pathogens. Staphylococcus aureus (MRSA) and found that oregano oil had the best antibacterial effect. However, this result is far from conclusive, as researchers tested the effects in test tubes and not in humans. Therefore, more research is needed.
Oregano oil is often used to protect plants from insects and can be used as a natural insecticide, deterring insects such as the cabbage butterfly and the cucumber beetle. Oregano oil can also be used to repel certain types of insects. In a laboratory experiment, researchers found that oregano essential oil could deter bed bugs.
Oregano oil contains carvacrol, thymol and alpha-terpinene, which can act as a repellent against mosquitoes and as a relief for insect bites. Remember to dilute the oregano essential oil as applying it directly to the skin can cause skin irritation and burning.
Anti-inflammatory properties
Oregano contains a wide variety of plant-based antioxidants. The two most researched are carvacrol and thymol. But oregano also contains limonene, terpinene, ocimene and caryophyllene, other plant compounds with antioxidant properties.
Antioxidants are known to scavenge free radicals (reactive and unstable molecules produced by metabolism in cells) and help reduce inflammation.
One study examined the effects of concentrated sources of oregano essential oil on inflamed skin cells. Researchers extracted human skin cells and stimulated them with inflammatory sources such as interleukin-1-beta, tumor necrosis factor-alpha, interferon-γ, basic fibroblast growth factor, epidermal growth factor and platelet-derived growth factor.
They then subjected the cells to different concentrations of oregano essential oil and examined the levels of several inflammatory biomarkers, which decreased after exposure to the oil.
Researchers find this information promising for the use of oregano essential oil in skin care products, especially for wound healing and reducing inflammation. But more human research is needed.
Protection against cancer
The antioxidants in oregano can help protect cells from damage. For example, carvacrol and thymol may help cause the death of cancer cells, slow tumor growth and prevent the spread of cancer, but the research was done in test tubes and animals rather than in humans.
Therefore, more research is needed to determine the dose and duration of use, as well as the safety and efficacy of long-term use.
Also contains oregano quercetinanother plant-based antioxidant that can protect cells from damage.
Diabetes management
Diabetes is a chronic metabolic disease that requires daily self-management. People with diabetes need to consider their diet, exercise, stress, sleep, medications, self-monitoring of blood sugar levels, and more.
Eating a diet rich in plants provides adequate amounts of vitamins, fiber, vitamins and minerals. Including dried and fresh oregano in your diet adds a boost of vitamin K and other plant compounds that can help with blood sugar regulation and reduce inflammation.
However, it is unclear whether oregano oil supplementation is safe, especially if you are taking antidiabetic medications. Discuss this with your healthcare provider first.
Help with depression
Simply eating or supplementing with oregano will not cure or treat depression. Studies have been conducted in animals evaluating oregano oil or oregano essential oil on brain health.
One animal study found that rats exposed to chronic, unexpected stress for 24 days and given oregano essential oil exhibited less depressive behavior than the control group. They had less immobility during the forced swimming test.
These data may be promising data, but the experiment has not yet been replicated in humans. More longer-term human research is needed to determine oregano’s impact on brain health.
Other possible health benefits
Using oregano and oregano oil extract can also help with gut health by potentially treating bacteria Helicobacter pylori (H. pylori), which is linked to stomach ulcers and stomach cancer.
Chemicals in oregano may have possible effects on:
- Reduce cough
- Help with digestion
- Heal wound
- Bacterial, viral or parasitic infections
- Candida
Without much scientific literature on humans, more research is needed. If you want to supplement with oregano oil, talk to your doctor.
Oregano nutrition
According to the United States Department of Agriculture (USDA) Nutrient Database, 1 teaspoon of oregano provides:
- Calories: 5
- Fat: 0 gram (g)
- Sodium: 0.45 milligrams (mg)
- Carbohydrates: 1 gr
- Fiber: 0.8 gr
- Sugars: 0 deg
- Egg white: 0.2 gr
- Vitamin K: 11.2 micrograms (mcg)
- Potassium: 22.7 mg
- Calcium: 29 mg
Who should avoid oregano?
Large doses of oregano can increase bleeding. If you are having surgery, you should stop taking oregano supplements two weeks in advance. Oregano supplementation may also inhibit the absorption of zinc and iron, but it is not clear by how much.
Because oregano contains vitamin K, people taking blood-thinning medications should monitor their intake. If you take medications for diabetes, oregano may increase your risk of low blood sugar. Discuss this with your doctor before supplementing with oregano oil.
Resume
Oregano is a flavorful and versatile ingredient that can be used in cooking. Eating fresh or dried oregano is a great way to add plant-based antioxidants. Using spices to flavor food naturally reduces the use of sodium, fat and sugar.
The verdict on the health benefits and safety of oregano oil is still out. Research into its health benefits is primarily in high-dose formulations used in test-tube and animal studies. More randomized clinical control trials in humans are needed to evaluate the potential therapeutic effects in humans.
Check with your doctor before supplementing with oregano oil.