Health Benefits of Basil

Ms H

The word of basil comes from the Greek word of Basileus  (king), so it is also called kings of herbs or royal herb. This healthy, culinary  herb belongs to the family of  Lamiaceae. Basil is the common spice of the Mediterranean diet.

Nutritional values:

Basil contains dietary fibre, protein, essential minerals: sodium, potassium, manganese, iron, zinc, magnesium, calcium, phosphorous, vitamins: vitamin C, vitamin K, vitamin E, vitamin A, riboflavin, niacin, thiamine and vitamin B₆.

Health benefits:

·      Basil is wealthy in antioxidants, prevents damage caused by free radicals in liver, brain and heart.  Helps to fight cancer.

·      The leaves and the oil have antibacterial and antimicrobial properties, so eating a tasty salad helps to reduce the bacteria and viruses as well.

·      Basil has anti-inflammatory property, which makes it suitable to treat arthritis.

·      Basil helps to prevent the harmful effects of aging.

·      It promotes cardiovascular health.

·      It acts as an adaptogen so combats stress.

You can see the wide plate of health benefits of basil, which can be used as leaves, tea or oil.

Health Benefits of Rosemary

Ms H 

Rosemary is an evergreen plant, herb, so its needle-like leaves can be picked all year around. Fresh and dried leaves are used to flavour many dishes. Tea made by infusing chopped leaves in boiling water has its health benefits, one example; it helps digestion. Rosemary oil is widely used as natural remedy.

In ancient Egypt they used it in remembrance putting springs and wreath on tombs.

The health benefits of rosemary are the followings:

·       reduces  anxiety, elevates mood, provides calming effects

• brain protector, improves memory
• headache and general pain, reliever
• anti-inflammatory effect makes it helpful treating Arthritis,
• immune system promoter
• digestion soother
• improves  circulation
• detoxifies the liver
• protects against DNA damage,  cancer preventer  (due to containing carnosol, a compound found to have anti-cancer properties)
• anti-ageing effect on skin and hair.

Health Benefits of Thyme

Ms H 

Thyme is an evergreen herb. Ancient Greek used it in their bath, in their temples they burnt it as incense.  Currently because its distinctive taste we use it for cooking and for medical purposes, here are some examples; treating acne and high blood pressure.  Thyme oil enhances your immune system due to the fact it is packed with high level of vitamin C and vitamin A.

Thyme essential oil is natural medicine for coughing.

Due to its antibacterial property it is an effective natural remedy for acne.

Thyme lowers your heart rate, blood pressure and cholesterol, so as a spice you can substitute it for salt.

Thyme oil is a natural disinfectant you can use it as mouthwash or for treating low concentration mold.

Diet for High Blood Pressure

By Ms H 

Your diet has a great effect on your body functions example -heart and blood pressure. If you have a high blood pressure a “healthy blood pressure diet “  and life style are very essential. First of all you should keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. Regular physical activity — at least 30 minutes every day— can reduce your blood pressure by 4 to 9 millimetres of mercury (mm Hg).

The blood pressure friendly eating habits can reduce the number (this is your aim) too and further on may help to avoid medicine altogether.

Eating less salt: The healthy daily amount of salt is 6g/day. Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. Most of the salt we eat is hidden in processed food like bread, cereals and biscuits. Don’t add salt when cooking use herbs for extra flavour. Instead of sodium salt use “lo salt”. Avoid processed foods like ketchup, mustard. Smoked fish example contains high level of salt. Always read the label!

Eat more fruits and vegetables – 7 portions /day- Fruit and vegetables are full of vitamins, minerals and fibre to keep your body in good condition. They also contain potassium, which helps to balance out the negative effects of salt. Try to eat fresh raw fruits and vegetables.

Alcohol is not good for high blood pressure. Keep to the recommended limits this will help to keep your blood pressure down. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women.

Drink	Units of Alcohol
Single measure of spirits (25ml)	1 unit of alcohol
Pint of normal-strength beer	2 units of alcohol
Medium glass of wine (175ml)	2 units of alcohol
Large glass of wine (250ml)	3 units of alcohol
Pint of strong beer	4 units of alcohol

Avoid eating too much saturated fat, as this will raise your cholesterol. It is usually found in red meats, butter, palm oil or ghee. In contrast, polyunsaturated fats and monounsaturated fats will help to lower your cholesterol level. They can be found in olive oil, rapeseed oil or sunflower oil. Avoid eating sugar and sugary food.