Talaan ng mga Nilalaman:
- Ano ang Oregano?
- Ano ang Mga Iba't Ibang Uri ng Oregano?
- Paano Nakikinabang ang Oregano sa Iyong Kalusugan?
- 1. Pinapagaan ang Sakit At Pamamaga
- 2. Nagagamot ng Mga Impeksyon sa Mikrobyo
- 3. Nililinaw ang Mga Isyu sa Balakubak At Anit
- 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 mapagkukunan
Ito ay hindi lamang isang mahusay na pampalasa ng pizza. Ang Oregano ay isang nakapagpapagaling na herbs-cum-spice.
Ginamit ng mga Griyego ang mga dahon nito upang mapagaan ang sakit, regla, hindi pagkatunaw ng pagkain, at mga impeksyon sa microbial. Iyon ang dahilan kung bakit ito ay karaniwang idinagdag sa mga pagkaing Mediterranean (1).
Ipinapakita ng modernong pananaliksik ang pagkakaroon ng mga polyphenols sa mga dahon ng oregano (1). Sa tamang dosis, ang mga polyphenol na ito ay maaaring magbigay sa iyo ng walang buhok na walang balakubak na balat at walang peklat! Narito ang isang eksklusibong basahin sa oregano at mga pakinabang nito, mga tip sa pagluluto at pag-iimbak, at mga epekto.
Simulan ang pag-scroll!
Ano ang Oregano?
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Mahigpit na pagsasalita, ang oregano ay higit sa isang lasa kaysa sa isang halaman. Tinatayang 60 species ng halaman na nagbabahagi ng katulad na lasa at kulay ang madalas na may label na 'oregano' (1).
Pangunahing nagmula ang lasa na ito mula sa maraming mga species ng mga halaman ng Origanum at Lippia . Ang species ng Origanum ay katutubong sa mga bahagi ng Europa, Asya, at mga bansa sa Mediteraneo. Ang species ng Lippia ay matatagpuan sa Mexico (2).
Ang tradisyunal na gamot na Tsino at Europa ay gumamit ng oregano upang pagalingin ang ubo, hika, pagtatae, sakit sa tiyan, at mga karamdaman sa panregla. Sinasabing ang mga Griyego ay gumagamit ng mga oregano cream sa mga sugat at sakit ng kalamnan (1), (3).
Samakatuwid, ang oregano ay malawakang ginagamit sa kasalukuyang lutuing Mediterranean. Ang mga sangkap na bioactive sa mga halaman na ito ay nagbibigay sa kanila ng antioxidant, anti-namumula, at mga katangian ng antimicrobial. Ang mga halamang gamot na ito ay ginagamit bilang isang natural na ahente ng pampalasa at pang-imbak sa maraming pagkain.
Batay sa pinagmulan at komposisyon ng biochemical na ito, ang oregano ay inuri sa maraming mga pagkakaiba-iba na ibinebenta sa ilalim ng iba't ibang mga pangalan.
Ano ang Mga Iba't Ibang Uri ng Oregano?
Ang dalawang pangunahing pagkakaiba-iba ng oregano ay European at Greek.
Ang European oregano (kilala rin bilang wild marjoram o winter marjoram) ay nagmula sa Origanum vulgare . Ang Greek oregano (kilala rin bilang sweet marjoram o pot marjoram) ay nagmula sa Origanum heracleoticum (2).
Ang isa pang tanyag na pagkakaiba-iba ay ang Mexico oregano. Ito ay nagmula sa Lippia graolens at karaniwang kilala bilang Mexican sage, Mexico marjoram, o Mexico wild sage (2).
Ang European oregano ay pangunahing ginawa sa Greece, Italy, Spain, Turkey, at United States. At ang Mexico oregano ay (malinaw naman!) Katutubong sa Mexico.
Ang lahat ng mga varieties ng oregano ay mayaman sa mahahalagang langis. Ang mga langis na ito ay naglalaman ng mga sangkap na bioactive na nagbibigay sa pampalasa ng lasa nito at mga nakapagpapagaling na katangian.
Samakatuwid, ang mga iba't ibang European at Greek oregano ay kilala na nagtataglay ng mga digestive, stimulant, at disinfectant na katangian.
Sa darating na seksyon, malalaman mo kung paano nakikinabang ang oregano sa iyong kalusugan, kasama ang ebidensyang pang-agham. Patuloy na mag-scroll!
Paano Nakikinabang ang Oregano sa Iyong Kalusugan?
Sa kanyang masaganang mga flavonoid at phenolic acid, ang oregano ay isang malakas na antioxidant at anti-inflammatory agent. Pinapawi nito ang kakulangan sa ginhawa ng panregla, sakit sa kalamnan, at mga sakit sa paghinga.
1. Pinapagaan ang Sakit At Pamamaga
Ang nitric oxide, prostaglandins, at free radicals ay karaniwang mga pro-namumula na kadahilanan na ginagawa ng iyong katawan. Ang mga sariwa at pinatuyong oregano extract ay napatunayan upang makontrol ang paggawa ng mga naturang compound (4).
Ang caaffeic acid, chlorogenic acid, quercetin, luteolin, at ang kanilang mga derivatives sa oregano ay may aktibong papel sa pagbawas ng sakit at pamamaga. Ang Carvacrol, isang pangunahing sangkap sa mahahalagang langis nito, ay maaaring magpagaling ng mga sugat, pagbawas, gastric ulser, at mga cancer (4), (5).
Samakatuwid, ang oregano ay maaaring makatulong na mapawi ang mga nagpapaalab na karamdaman tulad ng rheumatoid arthritis, panregla cramp, sakit ng kalamnan, sakit ng ngipin, at kagat ng insekto. Maaari ka ring gumawa ng mga formula ng pangkasalukuyan na batay sa oregano - tulad ng cream, losyon, o dilute langis - para sa panlabas na paggamit (6).
2. Nagagamot ng Mga Impeksyon sa Mikrobyo
Ang mahahalagang langis ng Oregano ay may malakas na aktibidad na antimicrobial. Ang Carvacrol at thymol - ang mga aktibong bahagi nito - ay responsable para sa epektong ito. Sila ay baguhin ang pagkamatagusin ng bacterial at fungal cell. Ito ay humahantong sa isang pagtagas ng kanilang mga nilalaman ng cellular, na humahantong sa kanilang kamatayan (7), (8).
Ang isa pang mekanismo na ginagamit ng oregano ay naglalabas ng mga libreng radical. Ang iyong katawan ay naglalabas ng mga reaktibong molekulang ito upang sirain ang mga pathogens na ito. Ang mekanismong ito ay nagaganap pangunahin sa iyong gat. Gayunpaman, ang mga libreng radical na ito ay nakakalason sa iyong katawan (8).
Dahil ang oregano at ang langis nito ay mayaman sa mga antioxidant, ang pag-ubos ng alinman sa mga ito ay tinanggal ang mga lason na ito mula sa iyong system (8). Kaya, ang pampalasa na ito ay dumoble bilang isang pang- imbak ng pagkain pati na rin isang antimicrobial agent (7), (8).
3. Nililinaw ang Mga Isyu sa Balakubak At Anit
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Ang mga dahon ng Oregano ay mga reservoir ng mahahalagang langis. Ang paggamit ng mga extrang dahon ng oregano sa buhok at anit ay nagpakita ng positibong epekto sa ilang mga pag-aaral. Ang mga paksa ay nagpakita ng isang kapansin-pansin na pagbawas sa balakubak sa loob ng 7 araw ng paggamot (9).
Ang mga langis ng Oregano ay may aktibidad na antifungal. Ang kanilang mga sangkap ay maaaring pumatay ng fungi na kabilang sa Penicillium at Fusarium species. Maaari kang gumawa ng isang mas murang anti-dandruff shampoo o isang langis na gumagamit ng mga dahon ng oregano (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
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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
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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
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- 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.
Ngunit bago ka gumamit ng oregano o mga extract nito, kumunsulta sa iyong tagabigay ng pangangalaga ng kalusugan upang maunawaan ang kaligtasan at dosis nito para sa iyong katawan. Sa pahintulot ng medikal, maaari mong ingest at ilapat ang halamang gamot na ito upang makakuha ng malusog na balat at buhok din.
Hanggang sa susunod, mag-enjoy sa pagluluto gamit ang OG ng mga pampalasa!
21 mapagkukunan
Ang Stylecraze ay may mahigpit na mga alituntunin sa pag-sourcing at umaasa sa pag-aaral na sinuri ng kapwa, mga institusyong pang-akademikong pananaliksik, at mga asosasyong medikal. Iniiwasan namin ang paggamit ng mga sanggunian sa tersarya. Maaari kang matuto nang higit pa tungkol sa kung paano namin tinitiyak na ang aming nilalaman ay tumpak at kasalukuyang sa pamamagitan ng pagbabasa ng aming patakaran sa editoryal.- 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/