Mint is a popular herb that may possess potential health benefits. This may include helping with digestive health, reducing allergic symptoms, and soothing common cold symptoms.

Mint or mentha belongs to the Lamiaceae family, which contains around 15 to 20 plant species, including peppermint and spearmint. It is a popular herb that can be used fresh or dried in many dishes and infusions. Manufacturers of toothpaste, gum, candy, and beauty products often use mint oil.

Using fresh mint and other herbs and spices in cooking can help add flavor and reduce sodium and sugar intake.

Throughout history, people have used different species of mint plants in medicine. Different types of mint plants offer a range of antioxidant qualities and potential health benefits, especially for people who have irritable bowel syndrome (IBS).

In this article, we provide a nutritional breakdown of mint and explain its possible health benefits. We also give tips on including more mint in the diet.

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Mint may have several potential health benefits.

Managing gastrointestinal problems

Mint is a calming herb that people have used for thousands of years to help soothe an upset stomach or indigestion.

A 2019 review found that placebo-controlled studies support the use of peppermint oil as a remedy for a range of gastrointestinal conditions, including indigestion, IBS, stomach pain in children, and feelings of sickness after surgery.

The review authors found that mint fights harmful microbes, regulates muscle relaxation, and helps control inflammation.

A different review from the same year assessed 12 randomized controlled trials and found that peppermint oil was a safe and effective intervention for pain symptoms in adults with IBS.

However, a 2019 randomized, double-blind trial of 190 people with IBS found that peppermint oil did not significantly reduce symptoms.

More research is necessary to confirm the benefits of mint products in managing IBS.

Reducing allergy symptoms

Mint plants contain an antioxidant and anti-inflammatory agent called rosmarinic acid.

A 2019 study on rats found that rosmarinic acid reduced symptoms of asthma when compared to a control group that did not receive a supplement.

The mint plant family provides a range of plant compounds that have anti-allergenic effects, according to a 2019 review.

However, the content of mint extract in oils and ointments may be far stronger than dietary mint. There is very little research into the effect of dietary mint on allergy symptoms.

Soothing common cold symptoms

Mint contains menthol. This an aromatic decongestant that might help break up phlegm and mucus, making it easier to expel.

Applying menthol ointments or vapor rubs may be a safe and effective treatment for children who have a common cold.

However, the American Lung Association (ALA) advises that scientific studies do not support the use of menthol for managing cold symptoms.

Despite this, some people may find that cold symptoms reduce after applying a menthol vapor rub.

The Office of Dietary Supplements (ODS) advises that peppermint oil may cause skin irritation and redness. They recommend that parents or carers do not apply the ointment directly to the chest or face of a child due to serious possible side effects after direct inhalation.

Effects on the brain

A 2022 study using mice found that sniffing peppermint essential oil improved their learning and memory. It also had other neuroprotective effects. Research in humans is necessary to determine whether it affects the human brain in a similar way.

A small randomized controlled trial in 2022 examined the effects of smelling peppermint oil on anxiety. While in a hospital waiting room, 64 people with acute coronary syndrome had either a peppermint oil-soaked cotton ball placed nearby for one hour or a water-soaked cotton ball. The people smelling peppermint oil showed significantly less anxiety than those smelling water, suggesting that mint aromatherapy can help decrease anxiety.

How to use fresh mint

Mint has tender leaves and stems, which can both be useful in the kitchen. It is best to add leaves raw to hot food just before serving, which helps retain their delicate flavor and texture. The stems add flavour to stocks, sauces, and infusions but are tougher so can be removed before serving.

When buying mint, look for bright, unblemished leaves. Store them in a reusable plastic bag in the refrigerator for up to 1 week.

Mint is relatively easy to grow at home, making it a sustainable way to add flavor to meals.

When preparing mint, use a sharp knife and cut gently. Using a dull knife or over-chopping will bruise the herb and lead to a loss of flavor on the cutting board surface.

Middle Eastern cuisines, such as lamb, soups, and salads often contain mint for flavor.

Mint recipes

  • Mint limeade: Make a mint limeade by mixing lime juice with sugar or stevia and chopped mint leaves. Top it off with filtered water and ice cubes.
  • Fruity salsa: Incorporate mint into a fresh fruit salsa with chopped apples, pears, lemon or lime juice, jalapeno, and honey. Serve with cinnamon pita chips or on top of baked chicken.
  • Mint tea: Pour hot water over mint leaves and steeping for 5 to 6 minutes. Try using chocolate mint leaves for a twist.

You could also try these mint recipes:

Like many herbs, mint can adversely affect some people.

People with gastroesophageal reflux disease (GERD) should not use mint in an attempt to soothe digestive issues. According to a 2019 review, mint commonly acts as a trigger for GERD symptoms.

Taking peppermint oil in large doses can be toxic. It is essential to stick to the recommended doses of peppermint oil printed on the package label.

Pure menthol is poisonous and not for internal consumption. People should only ever apply it to the skin or a nearby surface, such as a pillow, to disperse fumes.

Do not apply mint oil to the face of an infant or small child, as it may cause spasms that inhibit breathing.

If people are taking medications, they can speak with a healthcare professional to determine whether they could interact with mint or mint oil.

A 2-tablespoon serving, or 3.2 grams (g) of fresh peppermint provides:

Mint also contains trace amounts of:

While mint contains several nutrients, the amount a person would typically use in a meal is not sufficient to provide a significant amount of a person’s daily requirement.

Mint in the diet is most beneficial as a replacement for salty, sugary, or calorific flavorings. Mint ointments or supplements provide most of their benefits.

Mint is a tender herb that has many culinary uses and is easy to grow.

It may help improve gastrointestinal symptoms such as pain in conditions like IBS. People often use mint to ease nasal congestion and reduce allergy symptoms. More research is necessary into its benefits for the brain.

People can add mint to hot or cold drinks, add it to salads and salsas, and use it in hot dishes to add freshness.