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Plant a healing garden: fresh herbs like basil and rosemary can strengthen your immunity and reduce stress

Natural Health, May, 2008 by Jessica Cerretani

GROWING HERBS IN YOUR HOME can turn your windowsill into a medicine cabinet. The nutrients and antioxidants in herbs help boost immunity, protect your heart and brain, and calm your nerves. Experiment with these five herbs: They're easy to grow in regular potting soil and versatile in the kitchen, says Gayle Engels, education director of the American Botanical Council.

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SAGE

Garden sage (Salvia officinalis) has antispasmodic properties, making it good for coughs, says Engels. And a 2006 study in the European Journal of Scientific Research found that sage essential oil helps ease a sore throat.

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How to grow: Plant seeds or cuttings in spring a few weeks before the last frost in sunny, well-drained soft or in a container on a sunny windowsill.

How to use: Soothe coughs by sipping fresh sage tea: Place 6 to 8 clean leaves in a mug, crush them with a spoon, add hot water, cover, and steep to release the leaves' essential oils. Remove the leaves when the tea is cool enough to drink.

BASIL

Rich in antioxidants, basil (Ocimum basilicum) is antimicrobial; in 2007, Brazilian researchers found that basil essential oil added to drinking water helped kill the common parasite Giardia lamblia. Basil is used to reduce stress, ease tummyaches, and fortify immunity.

How to grow Plant seeds marshallgrain.com sells organic ones) in a sunny spot a few weeks after spring's last frost in soil that drains well. Potted basil thrives in a sunny window.

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How to use Trim leaves every few weeks and add them to salads and sandwiches. Or pulse in a food processor with garlic and olive off for an easy pesto (try tossing it with pasta).

ROSEMARY

Researchers in the U.S. and Japan have identified compounds in rosemary (Rosmarinus officinalis) that may help protect the brain against Alzheimer's and other diseases. The herb may also improve circulation and immunity.

How to grow: If you live in a frost-free climate, place cuttings in a warm area in soil that drains well. Or grow it year-round in a container.

How to use: Versatile rosemary pairs well with chicken, fish, and potatoes. When grilling, place a few fresh stalks (stripped of leaves) on the coals to add aroma and flavor to foods. You can also use fresh sprigs instead of skewers.

LEMON BALM

A member of the mint family, this citrus-flavored herb (Melissa officinalis) is revered for its calming properties (a small human trial conducted in Iran in 2003 found that lemon balm supplements helped patients with mild to moderate Alzheimer's disease to relax) and is said to help ease insomnia and help fight colds and flu.

How to grow: Plant seeds or cuttings in spring in full sun or partial shade. Lemon balm can proliferate quickly; to contain it, grow it in pots outdoors.

How to use: Make a cup of calming bedtime tea (follow the directions for sage tea, page 16).

PEPPERMINT

This minty herb (Mentha piperita) is good for stomachaches, indigestion, and gas; a 2006 review study published in Phytotherapy Research suggests that the herb relaxes gastrointestinal tissue.

How to grow: In a partially shaded area, plant seeds or cuttings in moist soft in late spring or early summer. The plant can take over a garden if not harvested regularly, so pinch off larger leaves as it grows.

How to use: Sip a cup or two of peppermint tea (follow the directions for sage tea, page 16) after dinner to help ease or prevent tummy trouble. To relieve congestion, place 8 to lo leaves in a pot of boiling water, tent a towel over your head, and inhale the minty steam for several minutes.

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BOOK OF HERBS

Find out which herbs grow well indoors or which parts of a plant are best to use in the kitchen with The Herb Society of America's Essential Guide to Grow ling and Cooking with Herbs (Louisiana State University Press, 2007). Edited by herbalist Katherine K. Schlosser, the guide offers tips for growing the 63 culinary herbs found in the HSA's National Herb Garden, and more than 200 recipes, including Lemon Basil Bread and Rosemary White Bean Puree.--JC

LEARN MORE: Get a recipe for Tuscan Stew made with fresh basil and sage at naturolhealthmag.com/tuscanstew.

Plant a healing garden: fresh herbs like basil and rosemary can strengthen your immunity and reduce stress

Natural Health, May, 2008 by Jessica Cerretani

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