Kā lieto oregano? kādi ir tā ieguvumi veselībai?

Tā nav tikai lieliska picu garšviela. Oregano ir ārstniecības augs-cum-spice.

Grieķi izmantoja lapu ekstraktus, lai mazinātu sāpes, menstruāciju, gremošanas traucējumus un mikrobu infekcijas. Tāpēc to parasti pievieno Vidusjūras reģiona pārtikas produktiem (1).

Mūsdienu pētījumi atklāj polifenolu klātbūtni oregano lapās (1). Pareizās devās šie polifenoli var dot matus bez blaugznām un ādu bez rētām! Šeit ir ekskluzīvs lasījums par oregano un tā priekšrocībām, gatavošanas un uzglabāšanas padomiem un blakusparādībām.

Sāciet ritināt!

Kas ir oregano?

Shutterstock

Stingri sakot, oregano ir vairāk aromāts nekā zāle. Aptuveni 60 augu sugas, kurām ir līdzīga garša un krāsa, bieži apzīmē ar nosaukumu “oregano” (1).

Šo aromātu galvenokārt iegūst no vairākām Origanum un Lippia augu sugām. Par Origanum suga ir dzimtā daļām Eiropā, Āzijā, kā arī Vidusjūras reģiona valstīm. Ar Lippia sugas var atrast Meksikā (2).

Tradicionālā ķīniešu un Eiropas medicīna izmantoja oregano klepus, astmas, caurejas, vēdera sāpju un menstruālā iekaisuma traucējumu ārstēšanai. Ir teikts, ka grieķi lietoja oregano krēmus uz čūlām un sāpošiem muskuļiem (1), (3).

Tāpēc oregano tiek plaši izmantots Vidusjūras reģiona virtuvē. Šo augu bioaktīvās sastāvdaļas piešķir tiem antioksidantu, pretiekaisuma un pretmikrobu īpašības. Šie augi tiek izmantoti kā dabīgs aromatizētājs un konservants vairākos pārtikas produktos.

Pamatojoties uz izcelsmi un bioķīmisko sastāvu, oregano tiek klasificēts vairākās šķirnēs, kuras pārdod ar dažādiem nosaukumiem.

Kādi ir dažādi oregano veidi?

Divas galvenās oregano šķirnes ir Eiropas un Grieķijas.

Eiropas oregano (pazīstams arī kā savvaļas majorāns vai ziemas majorāns) ir iegūts no Origanum vulgare . Grieķu oregano (pazīstams arī kā saldais majorāns vai pot majorāns) ir iegūts no Origanum heracleoticum (2).

Vēl viena populāra šķirne ir meksikāņu oregano. Tas ir iegūts no Lippia graveolens un parasti pazīstams kā meksikāņu salvija, meksikāņu majorāns vai meksikāņu savvaļas salvija (2).

Eiropas oregano galvenokārt ražo Grieķijā, Itālijā, Spānijā, Turcijā un Amerikas Savienotajās Valstīs. Un meksikāņu oregano (acīmredzami!) Dzimtene ir Meksika.

Visas oregano šķirnes ir bagātas ar ēteriskajām eļļām. Šīs eļļas satur bioaktīvas sastāvdaļas, kas piešķir garšvielai tās garšu un ārstnieciskās īpašības.

Tādējādi ir zināms, ka Eiropas un Grieķijas oregano variantiem piemīt gremošanas, stimulējošas un dezinficējošas īpašības.

Nākamajā sadaļā jūs uzzināsiet, kā oregano dod labumu jūsu veselībai, kā arī zinātniskos pierādījumus. Turpiniet ritināt!

Kā raudene palīdz jūsu veselībai?

Ar bagātīgajiem flavonoīdiem un fenola skābēm oregano ir spēcīgs antioksidants un pretiekaisuma līdzeklis. Tas atvieglo menstruāciju diskomfortu, muskuļu sāpes un elpošanas ceļu slimības.

1. mazina sāpes un iekaisumu

Slāpekļa oksīds, prostaglandīni un brīvie radikāļi ir izplatīti pretiekaisuma faktori, ko rada jūsu ķermenis. Ir pierādīts, ka svaigi un žāvēti oregano ekstrakti kontrolē šādu savienojumu ražošanu (4).

Kofeīnskābe, hlorogēnskābe, kvercetīns, luteolīns un to atvasinājumi oregano spēlē aktīvu lomu sāpju un iekaisuma mazināšanā. Karvakrols, galvenā tā ēteriskās eļļas sastāvdaļa, var dziedēt brūces, griezumus, kuņģa čūlas un vēzi (4), (5).

Tāpēc oregano var palīdzēt mazināt iekaisuma traucējumus, piemēram, reimatoīdo artrītu, menstruāciju krampjus, muskuļu sāpes, zobu sāpes un kukaiņu kodumus. Ārējai lietošanai varat arī izgatavot uz oregano balstītas vietējās formulas - piemēram, krējumu, losjonu vai atšķaidītu eļļu (6).

2. Ārstē mikrobu infekcijas

Oregano ēteriskajai eļļai ir spēcīga pretmikrobu darbība. Karvakrols un timols - tā aktīvās sastāvdaļas - ir atbildīgi par šo efektu. Viņi mainīt to caurlaidību baktēriju un sēnīšu šūnām. Tas noved pie viņu šūnu satura noplūdes, kas noved pie viņu nāves (7), (8).

Vēl viens oregano izmantotais mehānisms ir brīvo radikāļu atbrīvošana. Jūsu ķermenis atbrīvo šīs reaktīvās molekulas, lai iznīcinātu šos patogēnus. Šis mehānisms galvenokārt notiek jūsu zarnās. Tomēr šie brīvie radikāļi ir toksiski jūsu ķermenim (8).

Tā kā oregano un tā eļļa ir bagāta ar antioksidantiem, patērējot kādu no tiem, šie toksīni tiek izvadīti no jūsu sistēmas (8). Tādējādi šī garšviela darbojas kā pārtikas konservants, kā arī pretmikrobu līdzeklis (7), (8).

3. Notīra blaugznas un galvas ādas problēmas

Shutterstock

Oregano lapas ir ēteriskās eļļas rezervuāri. Oregano lapu ekstraktu lietošana matiem un galvas ādai dažos pētījumos ir parādījusi pozitīvu efektu. Temati uzrādīja ievērojamu samazināšanos, kas blaugznām laikā 7 dienu ilgas ārstēšanas (9).

Oregano eļļām ir pretsēnīšu darbība. To sastāvdaļas var iznīcināt sēnes, kas pieder pie Penicillium un Fusarium sugām. Jūs varat pagatavot lētāku pretblaugznu šampūnu vai eļļu, izmantojot oregano lapas (9).

Karvakrols un timolu atrast viņiem ir atbildīgi par šo īpašumu. Šiem preparātiem pievienojiet kokosriekstu eļļu, kamparu, hibiska lapas / ziedus un oregano lapas, lai novērstu galvas ādas mikrobu infekcijas un saglabātu veselīgus matus (9).

4. Spēcīgs antioksidants

Oregano satur fenola savienojumus un vitamīnus, kas kavē brīvo radikāļu veidošanos un uzkrāšanos. Šīs garšvielas ekstrakti uz ūdens bāzes var novērst līdz pat 70% superoksīda (kaitīgo) jonu (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!

1. 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.)
2. Add the chicken pieces to the mixture.
3. Season with salt and pepper.
4. Toss the pieces in the marinade thoroughly to coat evenly.
5. Cover and marinate in the refrigerator for at least 1 hour.(Overnight marination will give best results)
6. Preheat an outdoor grill on high heat/temperature. Grease the grill grates lightly.
7. When the grill is prepared, carefully place the marinated chicken pieces on the grates.
8. Brush the chicken periodically with the remaining marinade while cooking.
9. Cook the chicken until no longer pink and juices run clear.
10. Transfer the cooked pieces to a serving dish.
11. 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

1. Pull off the tiny leaves from fresh oregano stalks and air-dry them separately.
2. 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.
3. 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.
4. 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.

Bet pirms lietojat oregano vai tā ekstraktus, konsultējieties ar savu veselības aprūpes sniedzēju, lai saprastu tā drošību un devas jūsu ķermenim. Ar medicīnisku piekrišanu jūs varat uzņemt un lietot šo augu, lai iegūtu arī veselīgu ādu un matus.

Līdz nākamajai reizei baudiet gatavošanu ar šo garšvielu OG!

21 avots

Stylecraze ir stingras vadlīnijas par ieguvi, un tā paļaujas uz recenzētiem pētījumiem, akadēmiskām pētniecības iestādēm un ārstu asociācijām. Mēs izvairāmies no terciārās atsauces. Lasot mūsu redakcijas politiku, varat uzzināt vairāk par to, kā mēs nodrošinām, ka mūsu saturs ir precīzs un aktuāls.

• 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/