booklet_herbs NZ

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Fresh herbs offer an array of health

benefits which are just as diverse

as their flavours.

“The radish is worthits weight in lead,the beet its weight insilver, the horseradishits weight in gold” Delphic oracle speaking to Apollo

FRESH HERBS

the originalfunctional foods



erhaps the original “functional foods”, fresh

herbs not only have a world-wide history as

folk remedies, but continue to be used for medicinal, culinary and perfumery purposes.

They do more than add fl avour

pAs varied as their uses, fresh herbs have a range of

health benefits associated with their phytochemical

components. Evidence shows that while culinary

fresh herbs can add flavour to any dish, they

can also help maintain heart health and

protect against cancer.

The concept of “a little and

often” is well suited to

deriving maximum benefitsfrom fresh herbs in order

to maintain optimal health.



Fresh Herbs

– one varied

group

Most common fresh herbs come from two main families, the Lamiaceae

or mint family and the Apiaceae or carrot family. Fresh herbs from thesame family often have compounds in common.

Fresh herbs from the Lamiaceae family include basil, lemon balm,

marjoram, mint, oregano, rosemary, sage, savory and thyme. The functional

heroes in these fresh herbs are flavonoids, phenolic acids and terpenoids.

Fresh herbs from the Apiaceae family (chervil, coriander, dill, fennel, lovage

and parsley), have been shown to have high levels of flavonoids, but there

is less information on their essential oil component.



Phytochemicals A wide range of phytochemicals are found in the herb group. These

phytochemicals are believed to help protect against chronic diseases such

as heart disease and cancer, as well as problems associated with ageing.

This is largely attributed to their antioxidant activity.

Active phytochemicals reported in families of assorted fresh herbs

(adapted from Craig (1999), Lister (2003).

Family

Alliaceae

Asteraceae

Apiaceae

(=Umbelliferae)

Boraginaceae

Brassiciaceae

(=Cruciferae)

Lamiaceae

Lauraceae

Poaceae

Common name

Chives, garlic

Tarragon

Chervil, coriander,dill,

fennel, lovage, parsley

Borage

Horseradish,

Wasabi

Basil, lemon balm,

marjoram, mint,

oregano, rosemary,

sage, savory, thyme

Bay leaf

Lemon grass

Active phytochemicals

Sulphur compounds,

flavonoids

Terpenoids

Polyacetylenes,

terpenoids

Terpenoids

Glucosinolates/

isothiocyanates, flavonoids

Terpenoids, flavonoids,

phenolic acids

Terpenoids

Terpenoids

TerpenesTerpenes are particularly

important components.

They are responsible

for many of the fresh

herbs’ biological activities,

including their antioxidant

activity (especially phenolic

terpenoids) and their anti-

microbial activity.



Phenolic

compounds

Phenolics are a group of over 4000 compoundsoccurring widely in the plants kingdom.

These include:

• flavonoids.

• phenolic acids.

Phenolics serve a variety of purposes in the

plant, including protection against fungal disease,

insect attack and UV light, as well as attracting

pollinators and seed dispersers. Often these

compounds impart taste (often bitter or

astringent) and some also provide aroma

and colour.

Because they are such powerful antioxidants,

levels of phenolics generally correlate well with

antioxidant activity. The oregano/marjoram

species contains by far the highest levels of

phenolics and also has the highest activities.



Phenolic

compounds

FlavonoidsFlavonoids are potent antioxidants and

reportedly have a wide range of biochemicalfunctions. Research indicates they are involved

in a number of impor tant functions in the body,

such as the immune system, gene expression,

blood flow and liver function. They have

also been shown to have anti-allergic, anti-

inflammatory, anti-microbial and anti-cancer

properties. The beneficial effects are thought tobe in par t due to their antioxidant activity.

Common flavonoids in fresh herbs include

luteolin, apigenin, hispidulin, quercetin

and kaempferol.

Phenolic acidsBesides their antioxidant activity, phenolic acids

have anti-inflammatory, anti-allergic, anti-microbial

and anti-cancer properties. Some of the most

studied phenolics specific to fresh herbs are

the phennoic diterpenes, carnosic acid and

its derivative, carnosol, and the phenolic acid,

rosmarinic acid.

CarotenoidsCarotenoids are a group of pigments which are

responsible for the red, yellow and orange colours

of many fruits and vegetables. However, often the

colour is masked by chlorophyll – as is the casewith many of the culinary fresh herbs. Carotenoids

are best known for their antioxidant activity.

ChlorophyllChlorophyll is the pigment that gives fresh herbs

their green colour. Relatively little is known of

the health effects of chlorophyll. Some researchsuggests that it may be important in protecting

against some forms of cancer.

Essential oil componentsEssential oils are comprised of a

variety of compounds including

terpenes, alcohols, aldehydes,ketones, acids, esters, oxides,

lactones and acetals.

Although essential oils have

been mostly studied

for their antioxidant

activity, they canalso have various

anti-cancer

effects and

potential cardio

protective

properties.



Health

attributes

Most research has focused on the anti-cancer properties of fresh herbs

however, fresh herbs have also been shown to have cardio protective

effects, anti-diabetes activity, and some show possible protection against

Alzheimer’s disease. Some fresh herbs also possess anti-inflammatory

activity, which can help protect chronic disease.

Health attributes may be common to a number of fresh herbs and

some are more specific to a par ticular family. For example the Alliaceae

contain particular allyl sulphur compounds, the Brassicaceae contain

glucosinolates, and the Lamiaceae fresh herbs contain rosmarinic acid, an

important bioactive with antioxidant and antiinflammatory activities.

Antioxidant activitySome studies have shown that large intakes of fruit and vegetables

protect against a range of chronic diseases and problems associated

with ageing. This is often attributed to a high intake of phytochemicals

with antioxidant activity. Most fresh herbs show antioxidant activity,

and some, such as oregano, at very high levels.

Antioxidants deactivate free radicals and other oxidants, making

them harmless. Free radical attack can damage DNA, leading

to cancer, or oxidise fats in the blood, contributing to

atherosclerosis and heart disease. Although the body

produces its own antioxidants and has other defence

mechanisms, it is thought that antioxidants from thediet also play an important role.

In addition, carotenoids protect against oxidative

damage caused by ultraviolet (UV) light. It is likely

that this accounts for some of their protective

effects in terms of eye health.



Health

attributes

Anti-inflammatory activityChronic inflammation has been implicated in the development of many

major lifestyle diseases, including cancer, cardiovascular disease and

Alzheimer’s disease.

Anti-inflammatory compounds in fresh herbs include flavonoids and

phenolic acids, carnosol, and thymol. Research suggests that populations

with diets containing high levels of phenolic compounds have lower

incidences of inflammatory disease.

Cardioprotective effectsThere have been few clinical trials on the effects of herb consumption on

cardiovascular disease. However, early research indicates that lemon grass

oil may lower cholesterol and extracts of parsley and thyme may have

anti-thrombotic effects.

Anti-cancer effectsResearch indicates that antioxidants help protect against and moderate

cancer through a number of mechanisms. Some, such as horseradish,

sage and fennel have been shown to stimulate the activity of protective

enzymes, which have major antioxidant or detoxifying roles. Others,

such as thyme, protect the structural integrity of DNA from free radical

damage. Basil has also shown anti-cancer effects.

Brain functionThe processes which lead to neurodegenerative diseases, including

Alzheimer’s disease, have not been clearly identified. However, they are

believed to include inflammatory processes, free radical formation after

the activation of glial cells, and organelle dysfunction, leading to neuronal

death. Fresh herbs are thought to have an effect on brain function due

to their antioxidant and anti-inflammatory potential. Research indicates

that sage, thyme and salad burnet have bioactive compounds which helpenhance brain function.



To get the

best out of

fresh herbs

Lots of things affect the level of nutrients and

phytochemicals in a plant and consequently

the health benefits it delivers. These include

the variety, soil, weather, and season, growing

techniques, level of maturity, storage, processing,

and cooking.

Some nutrients are water-soluble and heat

sensitive and may be lost in the cooking process.

Specifically these include glucosinolates, phenolics

and vitamin C.

However, carotenoids, some of the other valuable phytochemicals, are fat-soluble, which

means that they are best absorbed into the

body when eaten in a meal where some sort

of ‘healthy’ fat or oil is present. They are also

better absorbed in cooked foods, rather than

raw, as heat breaks down their structure and

carotenoids are released.

Taking both these factors into account, cooking

methods such as steaming, microwaving and

stirfrying are ideal as they cook foods for a short

time in a small amount of water. Eating fresh

herbs raw in salads, or adding them at the end of

cooking, is also excellent way to maximize their

health benefits.



When

selecting

fresh herbs

Choose clean, crisp leaves or flowers.

Looking after herbsFresh herbs are ethylene sensitive and should be kept separate from

ethylene producing vegetables. Ideal temperature storage is 2 - 7°C.

Below this temperature some herbs such as basil and mint will have tissue

damage and turn black. Herbs are highly perishable and will wilt quickly at

room temperature. Refrigerate in their original packaging or plastic bags

in the crisper. Make sure leaves aren’t squashed. Alternatively, if the herbs

are still growing with the roots attached, place the roots

in a jar of water and do not refrigerate.

How to prepareRemove any coarse or wilted leaves.

Soaking the leaves in warm water

for 3 - 4 minutes followed by

refrigeration for 15 - 20

minutes can refresh the leaves

if necessary.

AvailabilityMost fresh herbs are

available all year round

although supply tends tobe more limited in winter

months. See individual listings

for a more precise guide.

Hydroponic growing has

extended the season ensuring a

more reliable supply.



Meet the

culinary

herbs

The fresh herbs featured in this section are those which are commercially

available for culinary purposes.

Bay(Available all year round). Bay leaves are used to

flavour stocks, stews, marinades, and soups, they

are generally added at the beginning of cooking

and removed before eating. Bay leaves have

shown high to very high antioxidant activity.Basil(Available all year round with the most plentiful

supply from November to April). Many varieties

of basil with differing leaves and intensity of

flavour are available.

Basil has a sweet strong spicy flavour which will

improve almost all salads and savoury dishes. It

goes particularly well with tomatoes and is the

key ingredient of pesto. Basil is best used either

raw or added at the end of cooking. Basil has

anti-cancer properties.

It is generally thought that the name basil is derived

from the Greek “basileus” meaning “king”.

Chervil(Available all year round with the most plentiful

supply from April to October). Chervil is a mild

herb and a generous quantity of chopped leaves

is best added fresh just before serving as the light

flavour is quickly lost. It can be put in all sorts of

salads, or sprinkled over lightly cooked vegetablesor soups. Chervil contains a variety of flavonoids

and has antioxidant activity.



Meet the

culinary

herbs Chives(Available all year round with the most plentiful supply from September

to May). Chives are a member of the onion family and have a mild onion

flavour. They are a really versatile herb with lots of uses. Chives should be

added to a dish just before serving because too much heat can destroy

the flavour.

All par ts of the chive plant have different antioxidant activities, although the leaves contain the highest amounts of active compounds. These

include flavonoids, Vitamin C, carotenoids and antioxidant enzymes.

Coriander (cilantro)(Available all year round). Fresh coriander has a distinctive strong

aromatic and spicy flavour. Coriander leaves, stems, roots and seeds areused. It is used a lot in Chinese, Thai and Indian recipes. The leaves of

fresh coriander are also known as cilantro, though the dried (and ground)

seeds are referred to solely as coriander.

Coriander seed has been repor ted to have a number of possible health

attributes, particularly relating to the gastro-intestinal tract, but also as

a possible diabetic remedy. Most research relating to the leaf relates toantioxidant activity. However, its antioxidant activity is much lower than

for many of the herbs.



Meet the

culinary

herbs

Dill(Available all year round with the most plentiful

supply between October and April). Dill leaves

and seeds have a mild aniseed flavour which

is similar though slightly sweeter and more

aromatic than fennel. Like chervil and parsley,

dill belongs to the Apiaceae family. It has high

antioxidant activity and contains extremely high

levels of the flavonoids quercetin, kaempferol

and isorhamnetin.

Horseradish

(Horseradish roots are available all year round

and the leaves are available from October to

May). Horseradish is a hot tasting root which

is scrubbed, peeled, grated. Small amounts of

grated horseradish may be added to salads or steamed vegetables as a flavouring.

Horseradish belongs to the Brassicaceae family,

whose members share the mustardy taste and

smell. Equally they contain glucosinolates. When

grated the glucosinolates in the root (mainly

sinigrin and gluconasturtiin) are hydrolysed. Thesehydrolysed compounds give horseradish its

characteristic pungent mustardy aroma and taste.

The name dill is believed to derive from theOld Norse, ‘dilla’, to lull, alluding to its reputed

stomach-soothing effects (Grieve 1931).

Fennel(Available between October and April). It looks

a bit like dill but tastes like aniseed. The seeds are

used too, and have a stronger flavour.

Fennel extracts contain relatively low levels of

phenolic compounds and show only a low level

of antioxidant activity.



Meet the

culinary

herbs

MarjoramSee Oregano.

Vietnamese mint (Vietnamese coriander)

(Available all year round with the most plentiful

supply between October and April). This plant

belongs to neither the mint nor coriander

families, but is instead a member of the same

family as buckwheat and rhubarb. It has pointed

leaves which are darker than standard mint.Vietnamese mint has a strong flavour, and as the

name suggests, is used a lot in Asian cooking.

Lemon grass(Available all year round). A common ingredient in South East Asian

cookery, both the bulbous base and the long lemon flavoured leavesare used. The base should be peeled and chopped finely before use. It

freezes well. Lemon grass oil has high antioxidant activity and lemon grass

extracts, including citral, have been shown to have anti-cancer properties.

Mint(Available all year round). Mint, one of the most

popular herbs in New Zealand, is exceptionally

good in flavouring salads, dressings, sauces and

soups. There are many varieties of mint available,

including apple mint, pineapple mint, peppermint

and spearmint. Mint has been used as a folk remedy particularly for nausea, indigestion,

flatulence and even hiccups. It also used to be

used to whiten teeth.

The particular flavour and aroma of mint is derived largely from the terpene

menthol. Menthol binds to temperature-sensing nerve cells in the mouth, which

signal to the brain that they are cooler than they really are by 4 - 7°C.



Oregano(Available all year round with the most plentiful

supply from October to April). There are many varieties of oregano which have been developed

from a parent plant, oregano or wild marjoram.

While we use the names oregano, marjoram

or sweet marjoram interchangeably in New

Zealand these are each different varieties which

have a distinct taste. Oregano is much more

widely available.

Oregano is one of the most studied herbs.

It has very high levels of phenolics and

antioxidant activity.

Parsley(Available all year round). Parsley is probably

the most commonly used herb in New Zealandand it is extremely versatile. If adding to a

cooked dish, it is better to add parsley at the

end of cooking because flavour is lost with

prolonged heating.

Parsley contains moderate levels of phenolics

and antioxidant activity. Along with other members of the Apiaceae family, parsley also

contains polyacetylenes, which are toxic to

fungi, bacteria and some cancer cells, as well

as having anti-inflammatory and anti-platelet

aggregating activity.

Meet the

culinary

herbs

The name oregano is derived from Greek,

meaning ‘joy of the mountain’.

Eating fresh parsley after consuming garlic is

recommended for freshening breath.



Rosemary(Available all year round). Rosemary is a fresh

strong-flavoured herb. While large amounts are

often used when roasting meat or vegetables,

it can be used more sparingly on chicken and fish.

“Rosemary for remembrance” is a well known

epithet, perhaps originating from its folkloric

reputation for strengthening the memory andgeneral “weaknesses of the brain”.

Rosemary and its compounds have been

shown to have antioxidant and anti-inflammatory

activity and to have anti-cancer and

anti-thrombotic potential.

Meet the

culinary

herbs

Rosemary is one of the ingredients used in the

manufacture of the perfume, eau-de-Cologne.

One of the properties popularly attributed torosemary is its ability to prevent baldness by

stimulating hair follicles.



Meet the

culinary

herbs

Thyme

(Available all year round with the most plentifulsupply from May to September). There are many

varieties of thyme and each has a slightly different

flavour. Lemon and standard thyme are available

commercially and may be used raw or cooked.

Thyme can be added to soups, casseroles, stuffing,

chicken, meat, steamed vegetables, salads and

dressings, or sprinkled on breads and pizzas.New Zealand grown thyme has similar levels

of antioxidant activity and phenolic compounds

to that of New Zealand-grown mint, rosemary

and bay leaf, although much lower than those

of oregano.

The ancient Greeks valued thyme for its antiseptic qualities. It also symbolised courage. Later, Roman soldiers

bathed in water infused with thyme to gain courage and strength, and in the Middle Ages, ladies embroidered a

sprig of thyme on the scarves of knights for bravery.

Sage

(Available all year round with the most plentifulsupply from October to April). Sage is another

member of the Lamiaceae or mint family. It is

a strong flavoured herb which is generally used

in small quantities. Sage is quite a versatile herb

which lends itself well to a range of dishes. Sage

has been found to significantly improve cognitive

functions in patients with Alzheimer’s. Thebotanical name of this genus, Salvia, is derived

from the Latin ‘salvere’, to be saved, attesting to

its curative powers.

Tarragon(Most readily available between November and April). French tarragon is

the best flavoured variety and has a fresh aniseed flavour. Russian tarragon,

although similar, has almost no flavour. Raw or cooked tarragon goes well

with most vegetable dishes, especially those with a delicate flavour.

G



Grown

professionally

so you can

buy withconfidence

As diverse as the group of vegetables that make up this group, the

growing methods are similarly diverse. From greenhouse to field grown,

all employ the latest techniques and technologies to grow the best quality

produce. Developments in technology have meant that most crops are

grown year round.

In New Zealand we have an assurance programme which provides a traceable, accountable system from crop to customer. It is known as New

Zealand GAP. GAP stands for Good Agricultural Practice. This ensures

that best practices have been employed in the production, packaging and

distribution of your vegetables.

By meeting the standards required under New Zealand GAP, growers are

able to demonstrate to their customers that their products are of a highquality, produced in a sustainable manner, and are safe to eat. In a nutshell,

it means you can buy with confidence. New Zealand GAP is supported

by all major New Zealand retailers and fresh produce wholesalers.

In addition, New Zealand GAP has been successfully benchmarked

against international quality assurance programmes, and approved by the

New Zealand Food Safety Authority.

See www.newzealandgap.co.nz



• Add fresh basil to sliced tomatoes and fresh mozzarella for a taste of

Italy. Toss and refrigerate for 10 - 15 minutes before serving.• For a Tuscan treat, add a few fresh sprigs of rosemary and some garlic

to your favourite roast vegetables before roasting.

• Add chopped parsley to fresh green or potato salads.

• A few coriander leaves make a lovely edible garnish on pumpkin soup.

Coriander can also help give the soup a distinctive Thai flavour.

• Boil new potatoes with fresh mint and serve with butter.

• Experiment with a range of fresh herbs to create your own rubs to useon meat, chicken or fish before baking.

• Use fresh sage, oregano and thyme in stuffings for roast chicken.

• Sprinkle some freshly topped chives over a stuffed baked potato.

• Add chopped dill to fish. Wrap together in tin foil, season with lemon

and then bake in the oven.

• Use fresh herbs to garnish any meal. They not only make to meal look

more appealing, but they taste great too.• Adding coriander to curry dishes gives a refreshing lift in flavour.

Check out www.vegetables.co.nz for great meal ideas.

Delicious ways

to include

fresh herbs



Reference: Hedges & Lister. The New Zealand Institute for Plant & Food Research Limited,

Nutritional attributes of fresh herbs. April 2007.

This report may be downloaded from www.vegetables.co.nz.

Written with assistance from the New Zealand Institute for Plant & Food Research Limited

and funded by the Fresh Vegetable Product Group of Horticulture New Zealand

Horticulture New Zealand

PO Box 10232 Wellington 6143

Ph 64 4 4723795

www.hortnz.co.nz

Fresh herbs, the original functional foods, can

add fl avour to any meal and help you enjoy

all the benefi ts of 5+ A Day!

booklet_herbs NZ

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