Съдържание:
- Какво е риган?
- Какви са различните видове риган?
- Как риганът е от полза за вашето здраве?
- 1. Облекчава болката и възпалението
- 2. Лекува микробни инфекции
- 3. Clears Dandruff And Scalp Issues
- 4. A Potent Antioxidant
- 5. May Treat Skin Diseases
- 6. Treats Flu And Viral Diseases
- Did You Know?
- Phytonutritional Profile Of Oregano
- How To Use Oregano in Cooking
- Sizzling Barbeque Chicken – Italian style
- What You Need
- Let’s Make It!
- How To Pick And Store The Best Oregano
- How To Dry Fresh Oregano Leaves
- How Much Oregano Is Safe To Eat? Are There Any Side Effects Of Eating Oregano?
- In Summary
- 21 източника
Това не е просто страхотна подправка за пица. Риганът е лечебна билка-подправка.
Гърците са използвали екстрактите от листа за облекчаване на болка, менструация, лошо храносмилане и микробни инфекции. Ето защо той често се добавя към средиземноморските храни (1).
Съвременните изследвания разкриват наличието на полифеноли в листата на риган (1). В правилните дози тези полифеноли могат да ви осигурят коса без пърхот и кожа без белези! Ето ексклузивно четиво за ригана и неговите предимства, съвети за готвене и съхранение и странични ефекти.
Започнете да превъртате!
Какво е риган?
Shutterstock
Строго погледнато, риганът е по-скоро вкус, отколкото билка. Приблизително 60 растителни вида, които имат подобен вкус и цвят, често са етикетирани като „риган“ (1).
Този аромат се получава предимно от няколко вида растения Origanum и Lippia . Видът Origanum е роден в части от Европа, Азия и средиземноморските страни. Видовете Lippia могат да бъдат намерени в Мексико (2).
Традиционната китайска и европейска медицина използва риган за лечение на кашлица, астма, диария, болки в стомаха и менструални възпалителни разстройства. Твърди се, че гърците са използвали кремове от риган при рани и болки в мускулите (1), (3).
Затова риганът се използва широко в днешната средиземноморска кухня. Биоактивните съставки в тези растения им придават антиоксидантни, противовъзпалителни и антимикробни свойства. Тези билки се използват като естествен ароматизатор и консервант в няколко храни.
Въз основа на своя произход и биохимичен състав, риганът се класифицира в няколко сорта, които се продават под различни имена.
Какви са различните видове риган?
Двете основни разновидности на риган са европейски и гръцки.
Европейският риган (известен също като див майоран или зимен майоран) произлиза от Origanum vulgare . Гръцкият риган (известен също като сладък майоран или майоран от гърне) произлиза от Origanum heracleoticum (2).
Друг популярен сорт е мексиканският риган. Той е получен от Lippia graveolens и е известен като мексикански градински чай, мексикански майоран или мексикански див градински чай (2).
Европейският риган се произвежда предимно в Гърция, Италия, Испания, Турция и САЩ. А мексиканският риган е (очевидно!) Роден в Мексико.
Всички сортове риган са богати на етерични масла. Тези масла съдържат биоактивни съставки, които придават на подправката вкуса и лечебните свойства.
Следователно, европейските и гръцките варианти на риган са известни с това, че имат храносмилателни, стимулиращи и дезинфекционни свойства.
В предстоящия раздел ще разберете как риганът е от полза за вашето здраве, заедно с научни доказателства. Продължете да превъртате!
Как риганът е от полза за вашето здраве?
Със своите богати флавоноиди и фенолни киселини, риганът е мощен антиоксидант и противовъзпалително средство. Той облекчава менструалния дискомфорт, мускулната болка и респираторните заболявания.
1. Облекчава болката и възпалението
Азотният оксид, простагландините и свободните радикали са често срещани провъзпалителни фактори, които тялото ви произвежда. Доказано е, че екстрактите от пресен и сушен риган контролират производството на такива съединения (4).
Кофеената киселина, хлорогенната киселина, кверцетинът, лутеолинът и техните производни в ригана играят активна роля за намаляване на болката и възпалението. Карвакрол, основен компонент в неговото етерично масло, може да лекува рани, порязвания, стомашни язви и рак (4), (5).
Следователно риганът може да помогне за облекчаване на възпалителни разстройства като ревматоиден артрит, менструални спазми, мускулни болки, зъбобол и ухапвания от насекоми. Можете също така да приготвите локални формули на базата на риган - като крем, лосион или разредено масло - за външна употреба (6).
2. Лекува микробни инфекции
Етеричното масло от риган има мощно антимикробно действие. Карвакрол и тимол - неговите активни компоненти - са отговорни за този ефект. Те променят на пропускливостта на бактериални и гъбични клетки. Това води до изтичане на клетъчното им съдържание, което води до смъртта им (7), (8).
Another mechanism oregano employs is releasing free radicals. Your body releases these reactive molecules to destroy these pathogens. This mechanism takes place primarily in your gut. However, these free radicals are toxic to your body (8).
Since oregano and its oil are rich in antioxidants, consuming either of them eliminates these toxins from your system (8). Thus, this spice doubles up as a food preservative as well as an antimicrobial agent (7), (8).
3. Clears Dandruff And Scalp Issues
Shutterstock
Oregano leaves are reservoirs of essential oil. Using oregano leaf extracts on hair and scalp has shown positive effects in some studies. The subjects showed a remarkable reduction in dandruff within 7 days of treatment (9).
Oregano oils have antifungal activity. Their components can kill fungi belonging to Penicillium and Fusarium species. You can make a cheaper anti-dandruff shampoo or an oil using oregano leaves (9).
The carvacrol and thymol found in them are responsible for this property. Add coconut oil, camphor, hibiscus leaves/flowers, and oregano leaves to these preparations to prevent microbial scalp infections and maintain healthy hair (9).
4. A Potent Antioxidant
Oregano has phenolic compounds and vitamins that inhibit the formation and accumulation of free radicals. Water-based extracts of this spice can eliminate up to 70% superoxide (harmful) ions (10), (11).
They also chemically trap (chelate) metal ions, like iron. An excess of these metal ions has deleterious effects on your metabolism.
Chemical analyses revealed the presence of vitamin E (tocopherol derivatives) in oregano leaves. These active molecules inhibit lipid peroxidation. This may stop inflammation in the vital organs, ultimately protecting you from obesity, atherosclerosis, diabetes, and Alzheimers’s disease (11), (12).
5. May Treat Skin Diseases
Shutterstock
The anti-inflammatory and antimicrobial property of oregano aids in wound healing. Some studies claim that this spice can treat psoriasis, eczema, rashes, and several skin conditions. However, there is insufficient evidence to prove this application (9).
Oregano oil is known for its antiseptic properties. Topical use of creams, ointments, and lotions containing this oil may relieve skin infection and inflammation (13).
It can also repair and remodel damaged tissues. With further research and trials, oregano extracts could be used in skin care products for children and adults (5).
6. Treats Flu And Viral Diseases
The carvacrol in oregano extracts demonstrates antiviral properties. Clinical studies report that this active molecule directly targets the RNA (genetic material) of certain viruses. This impairs their process of infecting a human host cell (14).
One of the most common and frequent viral infections we experience is the common cold. Ingesting oregano during a flu bout can reduce the severity of cough, sore throat, and fever. Having freshly brewed, hot oregano tea works the best in this case (15), (16).
Mexican oregano oil could inhibit other human viruses like HIV and Rotavirus. Further research is needed to establish its antiviral effects on herpes simplex virus (HSV), hepatitis viruses, and human respiratory viruses (17).
Did You Know?
The word ‘oregano’ in Greek means ‘joy of the mountain.’
Greeks believed that cows that grazed in oregano fields produce tastier meat.
The active molecules in oregano leaves – like carvacrol and thymol – are responsible for these benefits. But, it is not just these two compounds. This spice has a rich nutritional profile containing polyphenols and micronutrients.
Scroll down to know more about its full nutritional profile.
Phytonutritional Profile Of Oregano
| OREGANO (Dried leaves) | ||
|---|---|---|
| Nutrient | Unit | 1 tsp, leaves = 1.0g |
| Proximates | ||
| Water | g | 0.1 |
| Energy | kcal | 3 |
| Energy | kJ | 11 |
| Protein | g | 0.09 |
| Total lipid (fat) | g | 0.04 |
| Ash | g | 0.08 |
| Carbohydrate, by difference | g | 0.69 |
| Fiber, total dietary | g | 0.4 |
| Sugars, total | g | 0.04 |
| Sucrose | g | 0.01 |
| Glucose (dextrose) | g | 0.02 |
| Fructose | g | 0.01 |
| Minerals | ||
| Calcium, Ca | mg | 16 |
| Iron, Fe | mg | 0.37 |
| Magnesium, Mg | mg | 3 |
| Phosphorus, P | mg | 1 |
| Potassium, K | mg | 13 |
| Sodium, Na | mg | 0 |
| Zinc, Zn | mg | 0.03 |
| Copper, Cu | mg | 0.006 |
| Manganese, Mn | mg | 0.05 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 0 |
| Thiamin | mg | 0.002 |
| Riboflavin | mg | 0.005 |
| Niacin | mg | 0.046 |
| Pantothenic acid | mg | 0.009 |
| Vitamin B-6 | mg | 0.01 |
| Folate, total | µg | 2 |
| Folate, food | µg | 2 |
| Folate, DFE | µg | 2 |
| Choline, total | mg | 0.3 |
| Betaine | mg | 0.1 |
| Vitamin A, RAE | µg | 1 |
| Carotene, beta | µg | 10 |
| Vitamin A, IU | IU | 17 |
| Lutein + zeaxanthin | µg | 19 |
| Vitamin E (alpha-tocopherol) | mg | 0.18 |
| Tocopherol, gamma | mg | 0.24 |
| Tocopherol, delta | mg | 0.01 |
| Vitamin K (phylloquinone) | µg | 6.2 |
Different varieties of oregano have different concentrations of phenolic compounds. The commonly found classes are phenolic acids, esters and its glycosides, flavonoids, and steroids (18).
Phenolic acids include rosmarinic acid, caffeic acid, protocatechuic acid, and lithospermic acid (18).
Terpenoids/terpenes like sabinene, 1,8-cineole, cymene, cadinene, ocimene, caryophyllene, germacrene D, limonene, bisabolene, linalool, spathulenol, carvacrol, and thymol were also identified in oregano (18) (19).
Flavonoids – including apigenin, luteolin, chrysoeriol, diosmetin, quercetin, eriodictyol, cosmocide, and vicenin-2 – are also abundant in these leaves (18).
Since it has such a potent and loaded biochemical profile, oregano has been classified as a spice. No wonder it is integral to so many global and local cuisines!
Don’t you also want to know how to use it in cooking? Read the next section to find out how!
How To Use Oregano in Cooking
Fresh oregano can be used towards the end – like a cilantro garnish. Dried leaves should be added in the beginning so that the heat releases all its flavors.
You can use fresh/dried oregano in the following ways:
- Sprinkle it as a topping on pizzas, salads, soups, and
- Use it to flavor omelets, frittatas, and sautéed vegetables (stir-fry).
- Marinate meat and chicken with fresh, chopped oregano and other spices.
- Add it as a finishing touch to home-made garlic bread.
- Put a few sprigs of fresh oregano in a container with olive oil. Oregano-olive oil infusion is ready! You can cook, dress salads, and also apply it as a topical antiseptic/moisturizing agent.
- Vinaigrettes with oregano add great depth to Italian dishes.
Here’s a quick and delicious recipe using oregano. Why don’t you give it a shot right away?
Sizzling Barbeque Chicken – Italian style
Shutterstock
What You Need
- Lemon juice: 1 cup
- Vegetable/olive oil: ¼-½ cup
- Vinegar: ¼ cup
- Dried oregano: 1 tablespoon
- Garlic powder: 2 teaspoons
- Whole chicken: 1, cut into pieces
- Salt: to taste
- Pepper: to taste
- Mixing bowl: large sized
- Outdoor grill or similar grilling equipment
Let’s Make It!
- To a large mixing bowl, add lemon juice, vegetable oil, vinegar, oregano, and garlic powder. Mix the contents well. (If you manage to get fresh oregano leaves, finely chop them before adding.)
- Add the chicken pieces to the mixture.
- Season with salt and pepper.
- Toss the pieces in the marinade thoroughly to coat evenly.
- Cover and marinate in the refrigerator for at least 1 hour.(Overnight marination will give best results)
- Preheat an outdoor grill on high heat/temperature. Grease the grill grates lightly.
- When the grill is prepared, carefully place the marinated chicken pieces on the grates.
- Brush the chicken periodically with the remaining marinade while cooking.
- Cook the chicken until no longer pink and juices run clear.
- Transfer the cooked pieces to a serving dish.
- Enjoy this Italian style barbeque chicken with rice or by itself with dips of your choice.
Ta-da!
Just reading this made my stomach growl with hunger! This recipe will leave you craving more – thanks to the zest and punch that oregano packs.
As it adds a blast of flavor to your food, it is best to stock some oregano in your pantry.
Before heading out to buy some, read the next section. The tips may come in handy.
How To Pick And Store The Best Oregano
Shutterstock
- Choose fresh oregano over the dried form. It has a deeper flavor.
- The leaves of fresh oregano should look bright and vibrant green. The stems should be firm.
- Discard the ones with dark spots or yellowing.
- When purchasing dried oregano, try to pick the one labeled ‘organically’ These products are free from irradiation, pesticide, etc.
- To store fresh oregano, wrap the bunch in a damp paper towel and place it in the refrigerator.
- You can also freeze the leaves – whole or chopped – in airtight
- Another interesting way to freeze oregano is in ice cube trays. Place fresh oregano leaves in each of the cubes. Fill them with either water or stock and freeze. Use these frozen oregano cubes when preparing soups or stews.
- Store dried oregano in a tightly sealed glass container in a cool, dark, dry place. It keeps for about 6months when stored this way.
How To Dry Fresh Oregano Leaves
- Pull off the tiny leaves from fresh oregano stalks and air-dry them separately.
- Or, dry the entire stem, then crumble off the crisp leaves. You will need to hang bundles of these stems and leave them to dry for about two weeks. Loosely wrap a paper bag around these bundles to collect the leaves as they fall.
- For those looking to quick-dry oregano, use a microwave oven or a food dehydrator. Flip the stems/leaves periodically to expose both their sides to air and heat.
- Dried stalk remnants can go into the brick oven, grill, or smoker. Meat cooked on them will catch the mild herbaceous scent from these stalks.
With its excellent shelf life and storage options, oregano is here to stay!
But, is it healthy to eat oregano frequently? Is there an intake limit and are there any side effects linked to this herb? Scroll down to find out.
How Much Oregano Is Safe To Eat? Are There Any Side Effects Of Eating Oregano?
Oregano and its oil are likely safe when taken orally in food.
When taken by itself in medicinal amounts as a supplement, it is possibly safe. But the evidence is insufficient to prove its effectiveness (20).
However, oregano is a potent emmenagogue. It stimulates menstruation and uterine contractions (abortifacient). Hence, pregnant women and new mothers should avoid consuming it in high amounts (20).
An overdose of this herb may cause stomach ache and digestive issues. Also, applying concentrated or oxidized oregano based oils or creams may induce irritation. Though these side effects have not been proven yet, it is better to be safe than sorry (21).
In Summary
Oregano is a staple herb in the Mediterranean diet. Its antioxidant and antimicrobial activities enhance its value as a food additive and therapeutic agent. Traditional and modern alternative medicine use oregano to treat flu, cough, fever, and menstrual cramps.
Но преди да използвате риган или екстракти от него, консултирайте се с вашия доставчик на здравни грижи, за да разберете неговата безопасност и дозировка за вашето тяло. С медицинско съгласие можете да погълнете и приложите тази билка, за да получите здрава кожа и коса.
До следващия път се наслаждавайте на готвенето с този OG от подправки!
21 източника
Stylecraze има строги насоки за снабдяване и разчита на рецензирани изследвания, академични изследователски институти и медицински асоциации. Избягваме да използваме третични референции. Можете да научите повече за това как гарантираме, че съдържанието ни е точно и актуално, като прочетете редакционната ни политика.- Oregano (Origanum vulgare) extract for food preservation and improvement in gastrointestinal health, Author manuscript, HHS Public Access, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC6508890/
- OREGANO, NewCROP, Center for New Crops & Plant Products, Purdue University
www.hort.purdue.edu/newcrop/med-aro/factsheets/OREGANO.html
- OREGANO, College of Agriculture & Life Sciences, The University of Arizona
cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Oregano.pdf
- Flavonoids and Phenolic Acids from Oregano: Occurrence, Biological Activity and Health Benefits, Plants, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC5874591/
- Anti-inflammatory, tissue remodeling, immunomodulatory, and anticancer activities of oregano (Origanum vulgare) essential oil in a human skin disease model, Elsevier Biochimie Open, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC5801825/
- Oregano: a Wonder Herb, Journal of Pharmaceutical Sciences and Research, US National Library of Medicine
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.637.9988&rep=rep1&type=pdf
- Antimicrobial activity of essential oils of cultivated oregano (Origanum vulgare), sage (Salvia officinalis), and thyme (Thymus vulgaris) against clinical isolates of Escherichia coli , Klebsiella oxytoca , and Klebsiella pneumoniae , Microbial Ecology in Health and Disease, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC4400296/
- Antibacterial and antioxidant activity of oregano essential oil, Iowa State University, digital Repository, Iowa State University
lib.dr.iastate.edu/cgi/viewcontent.cgi?article=1490&context=safepork
- EXTRACTED OIL FROM OREGANO (OREGANUM VULGARE) AS MAIN COMPONENT FOR ANTI-DANDRUFF SHAMPOO, Academia
www.academia.edu/34838356/EXTRACTED_OIL_FROM_OREGANO_OREGANUM_VULGARE_AS_MAIN_COMPONENT_FOR_ANTI-DANDRUFF_SHAMPOO
- ANTIOXIDANT PROPERTIES OF OREGANO (ORIGANUM VULGARE) LEAF EXTRACTS, Journal of Food Biochemistry, Food & Nutrition Press, Inc., Academia
www.academia.edu/7797910/ANTIOXIDANT_PROPERTIES_OF_OREGANO_ORIGANUM_VULGARE_LEAF_EXTRACTS
- Nutrient antioxidants in oregano. International Journal of Food Sciences and Nutrition, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/8933203
- Oregano Essential Oil as an Antimicrobial and Antioxidant Additive in Food Products. Critical Reviews in Food Science and Nutrition, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/25763467
- Oregano, A Grower’s Guide, K-State Research and Extension, Kansas State University Agricultural Experiment Station and Cooperative Extension Service
www.bookstore.ksre.ksu.edu/pubs/mf2621.pdf
- Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. Journal of Applied Microbiology, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/24779581
- Complementary Treatment of the Common Cold and Flu with Medicinal Plants – Results from Two Samples of Pharmacy Customers in Estonia, PLoS One, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC3590151/
- OREGANO (ORIGANUM VULGARE), Heritage Garden, University of Illinois at Chicago
heritagegarden.uic.edu/oregano-origanum-vulgare
- Antiviral activity of the Lippia graveolens (Mexican oregano) essential oil and its main compound carvacrol against human and animal viruses, Brazilian Journal of Microbiology, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC3768712/
- Chemical constituents and biological studies of Origanum vulgare Pharmacognosy Research, US National Library of Research
www.ncbi.nlm.nih.gov/pmc/articles/PMC3129025/
- Chemical Composition and Antimicrobial Activity of the Essential Oils from Three Chemotypes of Origanum vulgare ssp. hirtum (Link) Ietswaart Growing Wild in Campania (Southern Italy), Molecules, CiteSeerX, The Pennsylvania State University
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.360.9664&rep=rep1&type=pdf
- Herbs, Pediatric Pulmonary Division, UFHealth, University of Florida
pulmonary.pediatrics.med.ufl.edu/files/2013/08/Herbs.pdf
- Essential Oils of Oregano: Biological Activity beyond Their Antimicrobial Properties, Molecules, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC6152729/