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8/8/2019 booklet_herbs NZ
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Fresh herbs offer an array of health
benefits which are just as diverse
as their flavours.
“The radish is worthits weight in lead,the beet its weight insilver, the horseradishits weight in gold” Delphic oracle speaking to Apollo
FRESH HERBS
the originalfunctional foods
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erhaps the original “functional foods”, fresh
herbs not only have a world-wide history as
folk remedies, but continue to be used for medicinal, culinary and perfumery purposes.
They do more than add fl avour
pAs varied as their uses, fresh herbs have a range of
health benefits associated with their phytochemical
components. Evidence shows that while culinary
fresh herbs can add flavour to any dish, they
can also help maintain heart health and
protect against cancer.
The concept of “a little and
often” is well suited to
deriving maximum benefitsfrom fresh herbs in order
to maintain optimal health.
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Fresh Herbs
– one varied
group
Most common fresh herbs come from two main families, the Lamiaceae
or mint family and the Apiaceae or carrot family. Fresh herbs from thesame family often have compounds in common.
Fresh herbs from the Lamiaceae family include basil, lemon balm,
marjoram, mint, oregano, rosemary, sage, savory and thyme. The functional
heroes in these fresh herbs are flavonoids, phenolic acids and terpenoids.
Fresh herbs from the Apiaceae family (chervil, coriander, dill, fennel, lovage
and parsley), have been shown to have high levels of flavonoids, but there
is less information on their essential oil component.
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Phytochemicals A wide range of phytochemicals are found in the herb group. These
phytochemicals are believed to help protect against chronic diseases such
as heart disease and cancer, as well as problems associated with ageing.
This is largely attributed to their antioxidant activity.
Active phytochemicals reported in families of assorted fresh herbs
(adapted from Craig (1999), Lister (2003).
Family
Alliaceae
Asteraceae
Apiaceae
(=Umbelliferae)
Boraginaceae
Brassiciaceae
(=Cruciferae)
Lamiaceae
Lauraceae
Poaceae
Common name
Chives, garlic
Tarragon
Chervil, coriander,dill,
fennel, lovage, parsley
Borage
Horseradish,
Wasabi
Basil, lemon balm,
marjoram, mint,
oregano, rosemary,
sage, savory, thyme
Bay leaf
Lemon grass
Active phytochemicals
Sulphur compounds,
flavonoids
Terpenoids
Polyacetylenes,
terpenoids
Terpenoids
Glucosinolates/
isothiocyanates, flavonoids
Terpenoids, flavonoids,
phenolic acids
Terpenoids
Terpenoids
TerpenesTerpenes are particularly
important components.
They are responsible
for many of the fresh
herbs’ biological activities,
including their antioxidant
activity (especially phenolic
terpenoids) and their anti-
microbial activity.
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Phenolic
compounds
Phenolics are a group of over 4000 compoundsoccurring widely in the plants kingdom.
These include:
• flavonoids.
• phenolic acids.
Phenolics serve a variety of purposes in the
plant, including protection against fungal disease,
insect attack and UV light, as well as attracting
pollinators and seed dispersers. Often these
compounds impart taste (often bitter or
astringent) and some also provide aroma
and colour.
Because they are such powerful antioxidants,
levels of phenolics generally correlate well with
antioxidant activity. The oregano/marjoram
species contains by far the highest levels of
phenolics and also has the highest activities.
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Phenolic
compounds
FlavonoidsFlavonoids are potent antioxidants and
reportedly have a wide range of biochemicalfunctions. Research indicates they are involved
in a number of impor tant functions in the body,
such as the immune system, gene expression,
blood flow and liver function. They have
also been shown to have anti-allergic, anti-
inflammatory, anti-microbial and anti-cancer
properties. The beneficial effects are thought tobe in par t due to their antioxidant activity.
Common flavonoids in fresh herbs include
luteolin, apigenin, hispidulin, quercetin
and kaempferol.
Phenolic acidsBesides their antioxidant activity, phenolic acids
have anti-inflammatory, anti-allergic, anti-microbial
and anti-cancer properties. Some of the most
studied phenolics specific to fresh herbs are
the phennoic diterpenes, carnosic acid and
its derivative, carnosol, and the phenolic acid,
rosmarinic acid.
CarotenoidsCarotenoids are a group of pigments which are
responsible for the red, yellow and orange colours
of many fruits and vegetables. However, often the
colour is masked by chlorophyll – as is the casewith many of the culinary fresh herbs. Carotenoids
are best known for their antioxidant activity.
ChlorophyllChlorophyll is the pigment that gives fresh herbs
their green colour. Relatively little is known of
the health effects of chlorophyll. Some researchsuggests that it may be important in protecting
against some forms of cancer.
Essential oil componentsEssential oils are comprised of a
variety of compounds including
terpenes, alcohols, aldehydes,ketones, acids, esters, oxides,
lactones and acetals.
Although essential oils have
been mostly studied
for their antioxidant
activity, they canalso have various
anti-cancer
effects and
potential cardio
protective
properties.
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Health
attributes
Most research has focused on the anti-cancer properties of fresh herbs
however, fresh herbs have also been shown to have cardio protective
effects, anti-diabetes activity, and some show possible protection against
Alzheimer’s disease. Some fresh herbs also possess anti-inflammatory
activity, which can help protect chronic disease.
Health attributes may be common to a number of fresh herbs and
some are more specific to a par ticular family. For example the Alliaceae
contain particular allyl sulphur compounds, the Brassicaceae contain
glucosinolates, and the Lamiaceae fresh herbs contain rosmarinic acid, an
important bioactive with antioxidant and antiinflammatory activities.
Antioxidant activitySome studies have shown that large intakes of fruit and vegetables
protect against a range of chronic diseases and problems associated
with ageing. This is often attributed to a high intake of phytochemicals
with antioxidant activity. Most fresh herbs show antioxidant activity,
and some, such as oregano, at very high levels.
Antioxidants deactivate free radicals and other oxidants, making
them harmless. Free radical attack can damage DNA, leading
to cancer, or oxidise fats in the blood, contributing to
atherosclerosis and heart disease. Although the body
produces its own antioxidants and has other defence
mechanisms, it is thought that antioxidants from thediet also play an important role.
In addition, carotenoids protect against oxidative
damage caused by ultraviolet (UV) light. It is likely
that this accounts for some of their protective
effects in terms of eye health.
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Health
attributes
Anti-inflammatory activityChronic inflammation has been implicated in the development of many
major lifestyle diseases, including cancer, cardiovascular disease and
Alzheimer’s disease.
Anti-inflammatory compounds in fresh herbs include flavonoids and
phenolic acids, carnosol, and thymol. Research suggests that populations
with diets containing high levels of phenolic compounds have lower
incidences of inflammatory disease.
Cardioprotective effectsThere have been few clinical trials on the effects of herb consumption on
cardiovascular disease. However, early research indicates that lemon grass
oil may lower cholesterol and extracts of parsley and thyme may have
anti-thrombotic effects.
Anti-cancer effectsResearch indicates that antioxidants help protect against and moderate
cancer through a number of mechanisms. Some, such as horseradish,
sage and fennel have been shown to stimulate the activity of protective
enzymes, which have major antioxidant or detoxifying roles. Others,
such as thyme, protect the structural integrity of DNA from free radical
damage. Basil has also shown anti-cancer effects.
Brain functionThe processes which lead to neurodegenerative diseases, including
Alzheimer’s disease, have not been clearly identified. However, they are
believed to include inflammatory processes, free radical formation after
the activation of glial cells, and organelle dysfunction, leading to neuronal
death. Fresh herbs are thought to have an effect on brain function due
to their antioxidant and anti-inflammatory potential. Research indicates
that sage, thyme and salad burnet have bioactive compounds which helpenhance brain function.
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To get the
best out of
fresh herbs
Lots of things affect the level of nutrients and
phytochemicals in a plant and consequently
the health benefits it delivers. These include
the variety, soil, weather, and season, growing
techniques, level of maturity, storage, processing,
and cooking.
Some nutrients are water-soluble and heat
sensitive and may be lost in the cooking process.
Specifically these include glucosinolates, phenolics
and vitamin C.
However, carotenoids, some of the other valuable phytochemicals, are fat-soluble, which
means that they are best absorbed into the
body when eaten in a meal where some sort
of ‘healthy’ fat or oil is present. They are also
better absorbed in cooked foods, rather than
raw, as heat breaks down their structure and
carotenoids are released.
Taking both these factors into account, cooking
methods such as steaming, microwaving and
stirfrying are ideal as they cook foods for a short
time in a small amount of water. Eating fresh
herbs raw in salads, or adding them at the end of
cooking, is also excellent way to maximize their
health benefits.
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When
selecting
fresh herbs
Choose clean, crisp leaves or flowers.
Looking after herbsFresh herbs are ethylene sensitive and should be kept separate from
ethylene producing vegetables. Ideal temperature storage is 2 - 7°C.
Below this temperature some herbs such as basil and mint will have tissue
damage and turn black. Herbs are highly perishable and will wilt quickly at
room temperature. Refrigerate in their original packaging or plastic bags
in the crisper. Make sure leaves aren’t squashed. Alternatively, if the herbs
are still growing with the roots attached, place the roots
in a jar of water and do not refrigerate.
How to prepareRemove any coarse or wilted leaves.
Soaking the leaves in warm water
for 3 - 4 minutes followed by
refrigeration for 15 - 20
minutes can refresh the leaves
if necessary.
AvailabilityMost fresh herbs are
available all year round
although supply tends tobe more limited in winter
months. See individual listings
for a more precise guide.
Hydroponic growing has
extended the season ensuring a
more reliable supply.
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Meet the
culinary
herbs
The fresh herbs featured in this section are those which are commercially
available for culinary purposes.
Bay(Available all year round). Bay leaves are used to
flavour stocks, stews, marinades, and soups, they
are generally added at the beginning of cooking
and removed before eating. Bay leaves have
shown high to very high antioxidant activity.Basil(Available all year round with the most plentiful
supply from November to April). Many varieties
of basil with differing leaves and intensity of
flavour are available.
Basil has a sweet strong spicy flavour which will
improve almost all salads and savoury dishes. It
goes particularly well with tomatoes and is the
key ingredient of pesto. Basil is best used either
raw or added at the end of cooking. Basil has
anti-cancer properties.
It is generally thought that the name basil is derived
from the Greek “basileus” meaning “king”.
Chervil(Available all year round with the most plentiful
supply from April to October). Chervil is a mild
herb and a generous quantity of chopped leaves
is best added fresh just before serving as the light
flavour is quickly lost. It can be put in all sorts of
salads, or sprinkled over lightly cooked vegetablesor soups. Chervil contains a variety of flavonoids
and has antioxidant activity.
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Meet the
culinary
herbs Chives(Available all year round with the most plentiful supply from September
to May). Chives are a member of the onion family and have a mild onion
flavour. They are a really versatile herb with lots of uses. Chives should be
added to a dish just before serving because too much heat can destroy
the flavour.
All par ts of the chive plant have different antioxidant activities, although the leaves contain the highest amounts of active compounds. These
include flavonoids, Vitamin C, carotenoids and antioxidant enzymes.
Coriander (cilantro)(Available all year round). Fresh coriander has a distinctive strong
aromatic and spicy flavour. Coriander leaves, stems, roots and seeds areused. It is used a lot in Chinese, Thai and Indian recipes. The leaves of
fresh coriander are also known as cilantro, though the dried (and ground)
seeds are referred to solely as coriander.
Coriander seed has been repor ted to have a number of possible health
attributes, particularly relating to the gastro-intestinal tract, but also as
a possible diabetic remedy. Most research relating to the leaf relates toantioxidant activity. However, its antioxidant activity is much lower than
for many of the herbs.
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Meet the
culinary
herbs
Dill(Available all year round with the most plentiful
supply between October and April). Dill leaves
and seeds have a mild aniseed flavour which
is similar though slightly sweeter and more
aromatic than fennel. Like chervil and parsley,
dill belongs to the Apiaceae family. It has high
antioxidant activity and contains extremely high
levels of the flavonoids quercetin, kaempferol
and isorhamnetin.
Horseradish
(Horseradish roots are available all year round
and the leaves are available from October to
May). Horseradish is a hot tasting root which
is scrubbed, peeled, grated. Small amounts of
grated horseradish may be added to salads or steamed vegetables as a flavouring.
Horseradish belongs to the Brassicaceae family,
whose members share the mustardy taste and
smell. Equally they contain glucosinolates. When
grated the glucosinolates in the root (mainly
sinigrin and gluconasturtiin) are hydrolysed. Thesehydrolysed compounds give horseradish its
characteristic pungent mustardy aroma and taste.
The name dill is believed to derive from theOld Norse, ‘dilla’, to lull, alluding to its reputed
stomach-soothing effects (Grieve 1931).
Fennel(Available between October and April). It looks
a bit like dill but tastes like aniseed. The seeds are
used too, and have a stronger flavour.
Fennel extracts contain relatively low levels of
phenolic compounds and show only a low level
of antioxidant activity.
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Meet the
culinary
herbs
MarjoramSee Oregano.
Vietnamese mint (Vietnamese coriander)
(Available all year round with the most plentiful
supply between October and April). This plant
belongs to neither the mint nor coriander
families, but is instead a member of the same
family as buckwheat and rhubarb. It has pointed
leaves which are darker than standard mint.Vietnamese mint has a strong flavour, and as the
name suggests, is used a lot in Asian cooking.
Lemon grass(Available all year round). A common ingredient in South East Asian
cookery, both the bulbous base and the long lemon flavoured leavesare used. The base should be peeled and chopped finely before use. It
freezes well. Lemon grass oil has high antioxidant activity and lemon grass
extracts, including citral, have been shown to have anti-cancer properties.
Mint(Available all year round). Mint, one of the most
popular herbs in New Zealand, is exceptionally
good in flavouring salads, dressings, sauces and
soups. There are many varieties of mint available,
including apple mint, pineapple mint, peppermint
and spearmint. Mint has been used as a folk remedy particularly for nausea, indigestion,
flatulence and even hiccups. It also used to be
used to whiten teeth.
The particular flavour and aroma of mint is derived largely from the terpene
menthol. Menthol binds to temperature-sensing nerve cells in the mouth, which
signal to the brain that they are cooler than they really are by 4 - 7°C.
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Oregano(Available all year round with the most plentiful
supply from October to April). There are many varieties of oregano which have been developed
from a parent plant, oregano or wild marjoram.
While we use the names oregano, marjoram
or sweet marjoram interchangeably in New
Zealand these are each different varieties which
have a distinct taste. Oregano is much more
widely available.
Oregano is one of the most studied herbs.
It has very high levels of phenolics and
antioxidant activity.
Parsley(Available all year round). Parsley is probably
the most commonly used herb in New Zealandand it is extremely versatile. If adding to a
cooked dish, it is better to add parsley at the
end of cooking because flavour is lost with
prolonged heating.
Parsley contains moderate levels of phenolics
and antioxidant activity. Along with other members of the Apiaceae family, parsley also
contains polyacetylenes, which are toxic to
fungi, bacteria and some cancer cells, as well
as having anti-inflammatory and anti-platelet
aggregating activity.
Meet the
culinary
herbs
The name oregano is derived from Greek,
meaning ‘joy of the mountain’.
Eating fresh parsley after consuming garlic is
recommended for freshening breath.
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Rosemary(Available all year round). Rosemary is a fresh
strong-flavoured herb. While large amounts are
often used when roasting meat or vegetables,
it can be used more sparingly on chicken and fish.
“Rosemary for remembrance” is a well known
epithet, perhaps originating from its folkloric
reputation for strengthening the memory andgeneral “weaknesses of the brain”.
Rosemary and its compounds have been
shown to have antioxidant and anti-inflammatory
activity and to have anti-cancer and
anti-thrombotic potential.
Meet the
culinary
herbs
Rosemary is one of the ingredients used in the
manufacture of the perfume, eau-de-Cologne.
One of the properties popularly attributed torosemary is its ability to prevent baldness by
stimulating hair follicles.
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Meet the
culinary
herbs
Thyme
(Available all year round with the most plentifulsupply from May to September). There are many
varieties of thyme and each has a slightly different
flavour. Lemon and standard thyme are available
commercially and may be used raw or cooked.
Thyme can be added to soups, casseroles, stuffing,
chicken, meat, steamed vegetables, salads and
dressings, or sprinkled on breads and pizzas.New Zealand grown thyme has similar levels
of antioxidant activity and phenolic compounds
to that of New Zealand-grown mint, rosemary
and bay leaf, although much lower than those
of oregano.
The ancient Greeks valued thyme for its antiseptic qualities. It also symbolised courage. Later, Roman soldiers
bathed in water infused with thyme to gain courage and strength, and in the Middle Ages, ladies embroidered a
sprig of thyme on the scarves of knights for bravery.
Sage
(Available all year round with the most plentifulsupply from October to April). Sage is another
member of the Lamiaceae or mint family. It is
a strong flavoured herb which is generally used
in small quantities. Sage is quite a versatile herb
which lends itself well to a range of dishes. Sage
has been found to significantly improve cognitive
functions in patients with Alzheimer’s. Thebotanical name of this genus, Salvia, is derived
from the Latin ‘salvere’, to be saved, attesting to
its curative powers.
Tarragon(Most readily available between November and April). French tarragon is
the best flavoured variety and has a fresh aniseed flavour. Russian tarragon,
although similar, has almost no flavour. Raw or cooked tarragon goes well
with most vegetable dishes, especially those with a delicate flavour.
G
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Grown
professionally
so you can
buy withconfidence
As diverse as the group of vegetables that make up this group, the
growing methods are similarly diverse. From greenhouse to field grown,
all employ the latest techniques and technologies to grow the best quality
produce. Developments in technology have meant that most crops are
grown year round.
In New Zealand we have an assurance programme which provides a traceable, accountable system from crop to customer. It is known as New
Zealand GAP. GAP stands for Good Agricultural Practice. This ensures
that best practices have been employed in the production, packaging and
distribution of your vegetables.
By meeting the standards required under New Zealand GAP, growers are
able to demonstrate to their customers that their products are of a highquality, produced in a sustainable manner, and are safe to eat. In a nutshell,
it means you can buy with confidence. New Zealand GAP is supported
by all major New Zealand retailers and fresh produce wholesalers.
In addition, New Zealand GAP has been successfully benchmarked
against international quality assurance programmes, and approved by the
New Zealand Food Safety Authority.
See www.newzealandgap.co.nz
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• Add fresh basil to sliced tomatoes and fresh mozzarella for a taste of
Italy. Toss and refrigerate for 10 - 15 minutes before serving.• For a Tuscan treat, add a few fresh sprigs of rosemary and some garlic
to your favourite roast vegetables before roasting.
• Add chopped parsley to fresh green or potato salads.
• A few coriander leaves make a lovely edible garnish on pumpkin soup.
Coriander can also help give the soup a distinctive Thai flavour.
• Boil new potatoes with fresh mint and serve with butter.
• Experiment with a range of fresh herbs to create your own rubs to useon meat, chicken or fish before baking.
• Use fresh sage, oregano and thyme in stuffings for roast chicken.
• Sprinkle some freshly topped chives over a stuffed baked potato.
• Add chopped dill to fish. Wrap together in tin foil, season with lemon
and then bake in the oven.
• Use fresh herbs to garnish any meal. They not only make to meal look
more appealing, but they taste great too.• Adding coriander to curry dishes gives a refreshing lift in flavour.
Check out www.vegetables.co.nz for great meal ideas.
Delicious ways
to include
fresh herbs
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Reference: Hedges & Lister. The New Zealand Institute for Plant & Food Research Limited,
Nutritional attributes of fresh herbs. April 2007.
This report may be downloaded from www.vegetables.co.nz.
Written with assistance from the New Zealand Institute for Plant & Food Research Limited
and funded by the Fresh Vegetable Product Group of Horticulture New Zealand
Horticulture New Zealand
PO Box 10232 Wellington 6143
Ph 64 4 4723795
www.hortnz.co.nz
Fresh herbs, the original functional foods, can
add fl avour to any meal and help you enjoy
all the benefi ts of 5+ A Day!
Recommended