Peppermint leaves are an incredibly refreshing addition to your diet. Not only do they add a hint of sweet and savory flavor to any dish, but they are also extremely healthy and packed with many essential nutrients. It is often used to add a refreshing touch to salads and cocktails, but they can also be used to make a delicious tea or even as a garnish on a variety of dishes. Leaves are rich in antioxidants, which help to fight off free radicals in the body. They are also packed with vitamin A, which is essential for healthy eyesight and skin. They are a great source of fiber, which helps keep you feeling full and can also aid in digestion. Additionally, peppermint contain several beneficial minerals, such as iron, calcium, and potassium.
Peppermint Nutrition Facts and Calories Chart
Peppermint leaves are an excellent source of nutrition, providing a variety of important vitamins and minerals. They contain high amounts of dietary fiber, vitamin A, vitamin C, vitamin E, and folic acid. These nutrients help promote good health and assist in disease prevention. They are also a rich source of antioxidants, which help protect cells from damage and reduce inflammation. In addition, peppermint leaves are rich in minerals such as calcium, magnesium, and potassium. These minerals help support bone health and aid in muscle function. Nutritional value per 100 g peppermint leaves:
- Biotin: 0 mcg
- Calcium: 55 mg
- Carbohydrates (Carbs): 5 g
- Chloride: 21 mg
- Cholesterol: 0 mg
- Choline: 4.7 mg
- Chromium: 0.9 mcg
- Copper: 0.1 mg
- Dietary Fiber: 2.8 g
- Energy (Calories): 40 kcal
- Fat: 0.6 g
- Iodine: 0.6 mcg
- Iron: 2.6 mg
- Magnesium: 25 mg
- Manganese: 0.2 mg
- Molybdenum: 6.1 mcg
- Pantothenic Acid: 0.3 mg
- Phosphorus: 35 mg
- Potassium: 290 mg
- Protein: 2.7 g
- Saturated fat: 0.1 g
- Selenium: 0.2 mcg
- Sodium: 11 mg
- Sugars: 0.7 g
- Vitamin A: 765 IU
- Vitamin B1 (Thiamin): 0.1 mg
- Vitamin B2 (Riboflavin): 0.1 mg
- Vitamin B3 (Niacin): 0.4 mg
- Vitamin B5 (Pantothenic Acid): 0.3 mg
- Vitamin B6: 0.2 mg
- Vitamin B9 (Folate / Folic Acid): 57 mcg
- Vitamin B12: 0 mcg
- Vitamin C: 22.5 mg
- Vitamin D: 0 IU
- Vitamin E: 0.5 mg
- Vitamin K: 28.1 mcg
- Water: 86.2 g
- Zinc: 0.3 mg
Peppermint in India
There are thought to be around 30 different species of mint, but peppermint is the variety most widely used in herbal medicine. Peppermint is the aromatic plant and ranks near the top of the world’s favorite flavorings.
- Scientific Binomial: Mentha piperita / Mentha longifolia
- common English: English Horse Mint
- Ayurvedic: Gamathi Phudra
- Unani: Pudinaa-Barri / Jangali Pudinaa
- Sanskrit: Phudina / Putiha
- Hindi / Urdu: Poudina / Pudina
- Bengali: Pudina Pata
- Marathi: Pudinah
- Telugu: Pudina
- Tamil: Puthina
- Gujarati
- Kannada: Kaadu pudina
- Malayalam: Putiyina
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Health Benefits
In addition to providing a variety of health benefits, mint leaves can also be used to add a unique flavor to dishes. For example, adding a few mint leaves to your favorite smoothie can provide a refreshing twist. You can also use mint leaves to make a delicious pesto or use them as a garnish for desserts. Using mint leaves in your cooking is a great way to add a refreshing flavor to any dish. Whether you’re adding them to salads, cocktails, or desserts, mint leaves are sure to bring a unique and flavorful twist to your meal. So why not give them a try today?
1. Reduces Nausea
Peppermint tea is also excellent tonic for Crohn’s sufferers as it reduces nausea, relieves abdominal pain, and has a calming effect. To reduce nausea and cramping due to food poisoning, try 1 ml of a tincture or 250 mg in capsule form or drink 1 cup of fresh tea every two hours. For motion sickness nausea – sip on a cup of peppermint tea, or take 500 mg of the capsule form or 2 ml of peppermint extract three to four times daily. Also rub peppermint cream onto skin before and during trip.
2. Bronchial Congestion
An essential oil distilled from the leaves is antiseptic and mildly anesthetic. A massage with peppermint oil warm up muscles and dissolve cramps. It can be used in stimulating rubs for rheumatism and bronchial congestion; put 5 drops in 1 tablespoon of almond oil and massage into aching muscles or the chest; 2 or 3 drops of peppermint oil in the bath can be especially restorative. To relieve nasal congestion put a couple of drops on a handkerchief and sniff it frequently. A steamy cup of an aromatic peppermint leaves tea can help clear a stuffy nose.
3. Soothes Stomach
If cancer treatment is making you nauseated, drink peppermint tea to soothe your stomach. If your nausea is unpredictable, try carrying a vial of peppermint oil around with you; place the vial under your nose and inhale deeply as needed. You can also make a lotion or a cream with either oil and rub it into your skin. The scent will stay with you and reduce your chances of feeling ill.
4. IBS
Take 1 to 2 enteric-coated peppermint oil capsules twice daily between meals. This herb reduces gas and cramping, and studies show that it is effective for IBS. Peppermint is a long-standing digestive herbal remedy. This aromatic herb calms the muscles of the digestive tract and improves the flow of bile from the gallbladder, thus helping the body to digest fats. It is for these reasons that peppermint alleviates intestinal gas, reduces abdominal cramping, and can settle an upset stomach.
5. Stops Snoring
To get good night sleep and to avoid snoring try gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. Do not swallow.
6. Skin Care
Peppermint fight bacteria and also smell nice. Try it for body odor. Just apply it to problem are if your skin is not sensitive for peppermint oil. Peppermint is soothing for itchy skin. Apply at 2% dilution pepper mint oil with a carrier oil to affected areas. The infusion can be applied as a lotion to relieve nettle rash and eczema. For insect bites, apply a drop or two of peppermint oil. It has a cooling effect, and also increases circulation to the bite, speeding the healing process. Alternatively, if you have toothpaste that contains peppermint oil, apply a dab.
7. Reduces Pain
- Headaches: Peppermint cream applied to the temple area has been shown in studies to be helpful for tension headaches. Also add this oil to a cold compress.
- Migraine: Drink tea or apply 1 – 2 drops of peppermint oil to forehead to relieve headache and migraine.
- Cramping: Peppermint oil has antifungal properties and relieves intestinal cramping often associated with candida. Take 1 to 2 enteric-coated capsules or 0.2 ml of peppermint oil two to three times daily.
- Tooth Pain: A drop on a cotton swab applied to the gum can also relieve toothache in neighboring teeth.
- Fever Reducer: Hot peppermint leaf tea encourages sweating and cools fever.
Growing Peppermint Indoor
Peppermint, with its refreshing aroma and myriad health benefits, is not just a culinary delight but also a wonderful addition to any indoor garden. Growing fresh peppermint indoors in a pot is not only convenient but also rewarding. You can enjoy a bountiful harvest of fresh peppermint leaves year-round, perfect for adding flavor to teas, cocktails, salads, and desserts.
Fresh Pudina Plant in Pot
- Selecting the Right Pot: Choose a pot with good drainage to prevent waterlogging, as peppermint prefers moist but not soggy soil. A pot with a diameter of at least 12 inches provides ample space for the plant to spread its roots.
- Choosing the Ideal Location: Peppermint thrives in partial to full sunlight. Select a spot near a window where it can receive at least 4-6 hours of sunlight daily.
- Preparing the Soil: Use well-draining potting soil mixed with compost to provide nutrients and improve drainage. Peppermint prefers slightly acidic soil with a pH level between 6.0 and 7.0.
- Planting Peppermint: Plant peppermint cuttings or young plants in the pot, ensuring they are spaced about 12 inches apart. Bury the roots just below the soil surface and gently pat the soil around the base of the plant.
- Watering and Maintenance: Keep the soil consistently moist but not waterlogged. Water the plant whenever the top inch of soil feels dry to the touch. Avoid overwatering, as it can lead to root rot.
- Pruning and Harvesting: Regularly prune peppermint to encourage bushier growth and prevent it from becoming leggy. Pinch off the top few inches of stems to promote branching. Harvest leaves as needed once the plant reaches a height of 6-8 inches. Snip stems just above a pair of leaves to encourage new growth.
- Overwintering: Peppermint is a hardy perennial that can withstand mild winters. Indoors, it may benefit from a period of dormancy during the colder months. Reduce watering and provide cooler temperatures (around 55-60°F) to mimic winter conditions.
- Dividing and Repotting: Every 2-3 years, divide mature peppermint plants to rejuvenate growth and prevent overcrowding. Carefully lift the plant from its pot, separate the root ball into smaller sections, and replant them in fresh soil.
Peppermint Oil
Derived from the peppermint plant (Mentha x piperita), it is a versatile essential oil known for its refreshing aroma and various health benefits. Peppermint oil is extracted from the leaves and stems of the peppermint plant through steam distillation. It contains active compounds such as menthol and menthone, which impart its characteristic scent and therapeutic properties. Peppermint oil is widely used for its cooling sensation and invigorating aroma. It is commonly found in aromatherapy, personal care products, and as a flavoring agent in food and beverages.
Uses of Peppermint Oil
- Aromatherapy: Peppermint oil is commonly used in aromatherapy for its invigorating scent, which may help promote alertness, focus, and mental clarity.
- Digestive Health: Peppermint oil is known for its potential benefits in soothing digestive discomfort, alleviating symptoms of indigestion, bloating, and nausea.
- Topical Applications: Diluted peppermint oil can be applied topically to help relieve muscle aches and tension, cool sunburns, and alleviate headaches.
- Oral Health: Peppermint oil is often found in oral hygiene products such as toothpaste and mouthwash for its refreshing flavor and potential antibacterial properties.
Healthy Recipes
Incorporate the invigorating flavor of peppermint into your culinary repertoire with these healthy and delicious recipes. From breakfast to dessert, these peppermint-infused dishes are sure to become staples in your healthy eating routine, offering a delightful combination of taste and nutrition.
1. Chutney
This is a refreshing twist on the traditional Indian chutney. Blend fresh mint leaves, cilantro, green chilies, garlic, ginger, lemon juice, salt, and a hint of sugar to create a vibrant and aromatic peppermint chutney. This chutney pairs well with snacks like samosas, pakoras, or as a condiment with main dishes like biryani or grilled meats.
2. Lassi
Lassi is a popular yogurt-based drink in India, and adding peppermint can give it a refreshing twist. Blend together plain yogurt, fresh mint leaves, sugar or honey, a pinch of salt, and ice cubes until smooth and frothy. Serve chilled as a refreshing beverage to accompany spicy Indian meals, especially during hot summer days.
3. Green Smoothie
Start your day on a fresh note with a vibrant green smoothie infused with the cool essence of peppermint. Blend together spinach, kale, frozen bananas, a handful of fresh mint leaves, a squeeze of lime juice, and a splash of almond milk for a nutritious and refreshing treat that will energize your mornings.
4. Tea (Pudina Chai)
Mint tea, or “pudina chai,” is a popular beverage in India, especially after a heavy meal or during the monsoon season. To make peppermint tea, steep fresh peppermint leaves in hot water for a few minutes, strain, and sweeten with honey or sugar to taste. This soothing and aromatic tea aids digestion and refreshes the palate.
5. Salad Dressing
Elevate your salad game with a quinoa salad featuring a zesty peppermint dressing. Combine cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and black beans. Drizzle with a dressing made from fresh peppermint leaves, olive oil, lemon juice, and a hint of honey for a burst of flavor that’s both satisfying and nutritious.
6. Peppermint Avocado Chocolate Mousse
Satisfy your sweet tooth guilt-free with a decadent peppermint avocado chocolate mousse. Blend ripe avocados with cocoa powder, honey, a splash of almond milk, and a drop of peppermint extract until smooth and creamy. Chill in the refrigerator for a few hours, then indulge in this rich and creamy dessert that’s packed with healthy fats and antioxidants.
7. Peppermint Chickpea Hummus
Put a refreshing twist on traditional hummus with this peppermint chickpea hummus recipe. In a food processor, blend cooked chickpeas with tahini, garlic, lemon juice, olive oil, and fresh peppermint leaves until smooth and creamy. Serve with crisp vegetable sticks or whole-grain crackers for a nutritious snack or appetizer option.
8. Raita
Raita is a yogurt-based condiment that accompanies many Indian dishes. To make peppermint raita, mix plain yogurt with finely chopped mint leaves, roasted cumin powder, salt, and a pinch of black pepper. This cooling and refreshing raita pair well with spicy curries, biryanis, or kebabs.
9. Pudding
Treat yourself to a nutritious and delicious peppermint chia seed pudding that’s perfect for breakfast or dessert. Mix chia seeds with almond milk, a splash of vanilla extract, and a touch of maple syrup. Stir in chopped fresh mint leaves and refrigerate overnight. Wake up to a refreshing and satisfying pudding that’s loaded with omega-3 fatty acids and fiber.
10. Flavored Desserts
Incorporate peppermint flavor into Indian-inspired desserts like kulfi, a frozen dairy dessert similar to ice cream, or into traditional Indian sweets like barfis or pedas. Infuse peppermint into the dessert by adding peppermint extract, fresh mint leaves, or even crushed peppermint candies for a unique and refreshing twist.
Side Effects and Warnings
Peppermint should not be given to babies or toddlers in any form; excess of the oil can irritate the stomach lining, and misuse may lead to ulceration. The herb can also cause an allergic reaction in sensitive individuals. Use the herb cautiously if you are prone to acid reflux. Peppermint oil may cause heartburn; if so, try coated capsules, available in health food stores.
FAQs.
Q. How to make peppermint tea? And what are it’s benefits?
This tea is warming and decongestant in colds and catarrh. This tea is also effective against some parasites. Use as per requirement to treat all stomach problems. Cold tea can work as a highly effective mouthwash. While working with overeating habits, if you feel hungry, here is one way to find out whether it is an emotional craving or a real biological need. Drink mint tea. If it was emotional hunger, the warm soothing tea will take care of it, and you will feel better. If you are really hungry and need some food, the tea won’t diminish your appetite. To make a tea:
- Pour 1 cup boiling water over 1 teaspoon dried peppermint leaves, or 6 to 8 fresh leaves.
- Steep for 10 minutes.
- Strain and cool.
- Enjoy 2 to 3 times per day after meals.
Q. Can I propagate store bought mint?
Yes, mint is one of the easiest herbs to propagate, and you can do so using stem cuttings.
- Select Healthy Mint Stems: Choose stems from a healthy mint plant that show no signs of disease or damage.
- Prepare the Cuttings: Use sharp, clean scissors or garden shears to take cuttings from the mint plant. Cut 4-6 inch sections of stem, making sure each cutting has several sets of leaves.
- Remove Lower Leaves: Strip off the lower leaves from the bottom one-third to one-half of each cutting.
- Rooting Hormone (Optional): While not necessary, dipping the cut end of each stem in rooting hormone powder can help speed up the rooting process.
- Plant the Cuttings: Fill a small pot with well-draining potting mix. Make holes in the soil using a pencil or your finger and insert the cut ends of the mint stems into the soil, burying the stripped nodes.
- Watering and Placement: Water the soil thoroughly after planting to ensure good moisture around the cuttings. Place the pot in a location with bright, indirect light.
- Maintain Moisture: Keep the soil consistently moist but not waterlogged. Mist the cuttings regularly to maintain humidity around them.
- Root Development: Over the next few weeks, the mint cuttings should develop roots. You can gently tug on the cuttings to check for resistance, indicating that roots have formed.
- Transplanting: Once the cuttings have established roots (usually within 2-4 weeks), you can transplant them into individual pots or into your garden. Choose a location with well-draining soil and partial to full sunlight for outdoor planting.
- Care for New Plants: Continue to water and care for the newly propagated mint plants as they establish themselves. Mint is a vigorous grower and may spread quickly, so be mindful of its growth habit.
Q. Does peppermint oil cause hair regrowth?
While peppermint oil is often promoted as a potential remedy for hair regrowth, scientific evidence supporting this claim is limited. Some small-scale studies suggest that it may have a stimulating effect on hair follicles, potentially promoting hair growth. This effect is attributed to menthol, one of the main compounds found in it, which may increase blood flow to the scalp and encourage hair follicle activity.
Q. Can cockroaches be kept away with peppermint oil?
Peppermint oil is often cited as a natural repellent for cockroaches due to its strong scent and potential insecticidal properties. While some individuals claim success in using it to deter cockroaches, scientific evidence supporting its efficacy as a standalone cockroach repellent is inconclusive.
Q. What is the difference between mint, peppermint and spearmint?
- Mint: The term “mint” describes various aromatic herbs belonging to the Mentha genus. It includes several species and hybrids, each possessing its own distinct flavor and fragrance.
- Peppermint (Mentha x piperita): Peppermint, a hybrid mint resulting from a cross between watermint and spearmint, offers a strong, cooling menthol flavor. It finds wide application in culinary, medicinal, and aromatic contexts.
- Spearmint (Mentha spicata): Spearmint, another mint species, boasts a sweet, slightly milder flavor compared to peppermint. It contains lower levels of menthol and frequently features in culinary dishes, teas, and herbal remedies.
Q. Can peppermint oil keep spiders out of my home?
Peppermint oil is often suggested as a natural remedy for deterring spiders due to its strong scent and potential repellent properties. While some individuals report success in using it to keep spiders away, scientific evidence supporting its effectiveness as a standalone spider repellent is limited. Spiders rely primarily on touch and vibration to navigate their environment, and while certain scents may deter them temporarily, they may eventually become habituated to the smell. Additionally, the concentration and application method can impact its efficacy in repelling spiders.
Q. Is peppermint essential oil good for repelling insects?
Peppermint essential oil is often cited as a natural insect repellent due to its potent aroma and potential insecticidal properties. Some insects, including mosquitoes, ants, and flies, may be sensitive to the strong scent of it and may avoid areas where it is present. While it may provide some degree of short-term relief from insect pests, its effectiveness as a long-term insect repellent is variable and may depend on factors such as concentration, application method, and environmental conditions.
Q. Do peppermint oil soaked cotton balls deter mice and rats?
Peppermint oil soaked cotton balls are often suggested as a natural deterrent for mice and rats due to the strong scent of peppermint, which may be unpleasant for rodents. While some individuals claim success in using it to repel mice and rats, scientific evidence supporting its efficacy as a standalone rodent repellent is limited.
Q. Is peppermint oil safe for dogs to breathe?
While peppermint oil is generally considered safe for humans when used as directed, caution should be exercised when using it around pets, including dogs. It contains compounds such as menthol and menthone, which can be irritating to dogs’ sensitive respiratory systems, especially in concentrated form or when inhaled directly. Pet owners should avoid using undiluted peppermint oil near dogs or diffusing it in areas where pets spend a lot of time. If using it for aromatherapy or pest control, ensure proper ventilation and monitor pets for any signs of discomfort or respiratory distress.
Q. Is Pudina good for pimples?
Pudina possesses properties that may be beneficial for acne-prone skin. Its natural cooling and soothing properties can help reduce inflammation and redness associated with acne. Additionally, pudina contains menthol, which provides a refreshing sensation and may help alleviate discomfort caused by pimples. Using pudina in skincare routines, such as applying crushed mint leaves as a facial mask or using mint-infused toners, may help cleanse pores, reduce excess oil production, and promote clearer skin.
Q. Are Tulsi and Pudina two different plants?
Yes, Tulsi (Holy Basil) and Pudina (Mint) are two distinct plants belonging to the Lamiaceae family but are commonly used herbs in Indian cuisine and traditional medicine.
- Tulsi (Ocimum sanctum): Also known as Holy Basil, Tulsi is revered in Ayurvedic medicine for its medicinal properties and spiritual significance. It has a strong, aromatic flavor and is used in teas, herbal remedies, and culinary dishes.
- Pudina (Mentha spp.): Pudina, commonly known as mint or peppermint, refers to various species within the Mentha genus, including peppermint and spearmint. It has a refreshing flavor and is used in beverages, salads, chutneys, and as a garnish.
Q. Can Pudina juice reduce uric acid?
Pudina (mint) juice is often regarded for its potential health benefits, including its ability to help regulate uric acid levels in the body. The cooling properties of mint may help soothe inflammation and promote kidney function, which can aid in the elimination of uric acid from the body. Consuming pudina juice regularly, either on its own or as part of a balanced diet, may contribute to maintaining healthy uric acid levels. However, it’s important to note that lifestyle factors, diet, and overall health play significant roles in managing uric acid levels.
Q. How to prepare pudina chutney?
Pudina chutney is a flavorful condiment made from fresh mint leaves, spices, and other ingredients. Here’s a simple recipe for preparing pudina chutney:
- Ingredients:
- 2 cups fresh mint leaves (pudina), washed and chopped
- 1/2 cup fresh coriander leaves (cilantro), washed and chopped
- 2-3 green chilies, chopped (adjust according to spice preference)
- 1 small onion, chopped
- 2-3 cloves garlic
- 1-inch piece of ginger, peeled and chopped
- 1 tablespoon lemon juice
- Salt to taste
- Water, as needed
- Instructions:
- In a blender or food processor, combine the mint leaves, coriander leaves, green chilies, onion, garlic, ginger, lemon juice, and salt.
- Blend the ingredients until you achieve a smooth paste, adding water as needed to adjust the consistency.
- Taste the chutney and adjust seasoning as desired, adding more salt or lemon juice if necessary.
- Transfer the pudina chutney to a serving bowl and refrigerate until ready to serve.
- Pudina chutney can be served as a dip for snacks, a spread for sandwiches and wraps, or as a flavorful accompaniment to Indian dishes such as samosas, pakoras, and kebabs.