From Mint to Spinach: Herbs for Health and a Great Mood

October 28, 2025

3 min read

Herbs don’t just add a refined taste to our meals — they also have a positive effect on health. Here are the benefits of five of the most common herbs.

Key takeaways

Herbs don’t just add a refined taste to our meals — they also have a positive effect on health.
Basil
Dill

Who this is for

People exploring Gastrointestinal tract through antioxidants, immunity.

Why it matters

This piece helps you get oriented quickly, then move into a collection or series if you want to keep going.

Article author

Dr. Mariyat

Nutritionist

Basil

Helps cells regenerate as it’s a great source of antioxidants (especially purple varieties).
Strengthens the immune system thanks to flavonoids.
Improves digestion and normalizes cholesterol and triglyceride levels due to fiber and essential oils.
Reduces the risk of diabetes by promoting the production of enzymes that prevent spikes in blood sugar.
Improves circulation because it’s rich in magnesium.
Reduces gum inflammation and even helps prevent cavities thanks to its antibacterial and antifungal properties.

Thanks to phenolic compounds, simply chewing a basil leaf can freshen your breath, improve oral health, and lift your mood.

How much to use: 5-15 g of fresh or 1-2 g of dried per day.

Dill

Boosts intestinal motility, stimulates bile flow and enzymes that improve digestion and nutrient absorption due to essential oils.
Improves circulation and blood formation as it contains iron and potassium.
Has a mild calming effect due to its magnesium content.
Protects the body against harmful bacteria, chronic inflammation, and free radicals, thanks to flavonoids and phytoncides.
Provides lymphatic drainage and antispasmodic effects.

Dill contains compounds also found in fennel and anise, which help reduce bloating, rumbling, and gas.

How much to use: 25–30 g of dill daily, and no more than 80–100 grams per day.

Parsley

Has a diuretic effect in leaf, root and seed forms.
Stimulates the digestive system — boosting saliva, gastric juice, enzymes, and improving intestinal motility, while fiber supports healthy GI function.
Reduces the risk of cardiovascular disease and lowers “bad” cholesterol thanks to carotenoids.
Supports blood formation, cell differentiation, and vitamin D absorption, since it contains fat-soluble vitamin K.
Has anti-inflammatory properties.

How much to use: 10–15 g of fresh parsley per day.

Be cautious with parsley if you have kidney or liver issues, gout, or kidney stones.

Spinach

Normalizes high blood pressure due to its potassium content.
Supports gut health, regular cleansing, and lowers colorectal cancer risk thanks to its high fiber content.
Improves vision, skin, and hair, and supports hormone synthesis thanks to carotene.
Speeds up metabolism and benefits the central nervous system, cognitive function, and stress adaptation due to B vitamins.

How much to use: Healthy people can eat spinach daily, but those with high blood urea, gout, or arthritis should limit it to 2–3 times per week.

Mint

Improves endothelial function — a key part of blood vessels — thanks to potassium, magnesium, and linolenic acid.
Expands blood vessels, lowering blood pressure, improving circulation, and easing strain on the heart.
Relaxes stomach muscles and stimulates bile secretion, improving digestion and relieving discomfort after meals.
Helps with nausea, bloating, and gas, stimulates bile flow from the gallbladder to the liver, and eases symptoms of IBS thanks to menthol.
Relieves nervous tension, fatigue, headaches and menstrual cramps, improves sleep, and boosts endurance since menthol is a muscle relaxant.
Helps with coughs, as menthol with hot water loosens mucus in the lungs during colds.
Reduces oxidative stress and inflammation in the body due to its antioxidants.
Eliminates bad breath thanks to antibacterial properties.

How much to use: No more than 12–15 fresh mint leaves per day.

The aroma of mint boosts energy, brain activity, concentration, and focus — and even helps curb appetite.

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