Mint, a diverse genus known for comprising over a dozen plant species such as peppermint and spearmint, is renowned for its distinctive cooling sensation. These plants find their way into various culinary delights in both fresh and dried forms.
Notably, mint enjoys popularity as an ingredient in a wide array of foods and beverages, from teas and alcoholic drinks to sauces, salads, and desserts.
While consuming mint can offer certain health advantages, scientific research suggests that many of its beneficial effects are better derived from topical application, aromatic inhalation, or capsule consumption.
In this article, we delve into eight evidence-based health benefits of mint.
1. Nutrients
While not typically consumed in large quantities, mint does offer a noteworthy amount of nutrients.
For instance, just under 1/3 cup or approximately half an ounce (14 grams) of spearmint provides the following:
- Calories: 6
- Fiber: 1 gram
- Vitamin A: 12% of the Recommended Daily Intake (RDI)
- Iron: 9% of the RDI
- Manganese: 8% of the RDI
- Folate: 4% of the RDI
Given its intense flavor, mint is commonly used in recipes in small quantities, making it challenging to consume even 1/3 cup. However, some salad recipes that include mint alongside other ingredients might help you get closer to this amount.
Notably, mint stands out as an excellent source of vitamin A, a fat-soluble vitamin crucial for eye health and night vision.
Furthermore, mint packs a powerful punch of antioxidants, especially when compared to other herbs and spices. Antioxidants play a vital role in protecting your body from oxidative stress, a type of cell damage caused by free radicals.
2. Improve Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a prevalent digestive tract disorder characterized by symptoms like stomach pain, gas, bloating, and changes in bowel habits.
While traditional treatments for IBS typically involve dietary adjustments and medications, studies indicate that peppermint oil, as an herbal remedy, may also offer relief.
Peppermint oil contains menthol, a compound believed to have a relaxing effect on the muscles of the digestive tract, potentially alleviating IBS symptoms.
A review of nine studies involving over 700 patients with IBS demonstrated that taking peppermint oil capsules significantly improved symptoms compared to placebo capsules.
In one study, 75% of patients who took peppermint oil for four weeks experienced improvements in IBS symptoms, while only 38% of those in the placebo group showed similar benefits.
It’s worth noting that almost all research indicating relief from IBS symptoms utilized peppermint oil capsules rather than raw mint leaves.
3. May Improve Brain Function
Apart from ingesting mint, there are claims suggesting that inhaling the aroma of essential oils from the plant could offer health benefits, including potential improvements in brain function.
In a study involving 144 young adults, researchers observed that smelling the aroma of peppermint oil for five minutes before testing resulted in significant enhancements in memory performance.
Similarly, another study indicated that inhaling these oils while driving contributed to increased alertness and reduced levels of frustration, anxiety, and fatigue .
However, it’s worth noting that not all studies concur with the notion that peppermint oil positively affects brain function. One study reported that although the oil’s aroma was invigorating and led to reduced fatigue, it had no discernible impact on brain function.
While these findings are intriguing, more research is required to fully comprehend the mechanisms involved and to determine whether peppermint genuinely enhances brain function.
4. May Relive Breastfeeding Pain
Sore and cracked nipples are common challenges faced by breastfeeding mothers, leading to painful and difficult breastfeeding experiences.
Research has indicated that applying mint to the skin can be beneficial in alleviating breastfeeding-related pain. In these studies, breastfeeding mothers applied various forms of mint to the nipple area after each feeding, often using essential oils alone or mixed with gel or water.
One study demonstrated that applying peppermint water after breastfeeding was more effective than using expressed breast milk in preventing nipple and areola cracks, resulting in reduced nipple pain.
Another study found that only 3.8% of mothers who applied a peppermint gel experienced nipple cracks, compared to 6.9% of those using lanolin and 22.6% of those who used a placebo.
Furthermore, an additional study revealed that applying menthol essential oil after each feeding led to decreased pain and severity of nipple cracks in breastfeeding mothers.
5. Could Help Relieve Indigestion
Mint has shown potential in providing relief for other digestive issues, such as upset stomach and indigestion.
Indigestion can occur when food remains in the stomach for an extended period before moving through the digestive tract.
Multiple studies have demonstrated that taking peppermint oil with meals can accelerate the passage of food through the stomach, potentially alleviating symptoms associated with this type of indigestion (8Trusted Source, 9Trusted Source).
In a clinical study involving individuals with indigestion, a combination of peppermint oil and caraway oil, taken in capsule form, showed effects similar to medications commonly used to treat indigestion. This combination helped improve stomach pain and other digestive symptoms.
Similar to IBS, the studies highlighting mint’s effectiveness in relieving indigestion predominantly utilized peppermint oil rather than fresh or dried mint leaves.
6. Helps Masking Bad Breath
When attempting to prevent or eliminate bad breath, many people instinctively turn to mint-flavored chewing gum and breath mints.
Experts concur that these products can effectively mask foul-smelling breath for a few hours. However, they merely provide a temporary cover-up and do not address the root cause of bad breath, such as bacteria or other compounds responsible for the issue.
On the other hand, drinking peppermint tea or chewing on fresh mint leaves might offer a more comprehensive approach. Not only can they mask bad breath, but test-tube studies have also demonstrated the antibacterial properties of peppermint oil, suggesting its potential to combat the underlying bacteria causing bad breath).
7. Improves Cold Symptoms
Numerous over-the-counter cold and flu treatments contain menthol, a primary compound found in peppermint oil. Many individuals believe that menthol serves as an effective nasal decongestant, capable of relieving congestion and improving airflow, making breathing easier.
However, several studies have shown that menthol does not possess decongestant properties. Nonetheless, research indicates that menthol can subjectively enhance nasal breathing.
In other words, while menthol may not function as a true decongestant, it can create a sensation of easier nasal breathing for individuals.
This effect is likely to provide at least some relief to those suffering from a cold or the flu.