There’s more to mint than the cool and refreshing sensation it brings. Like most kitchen herbs, mint packs some serious nutritional punch.

Rich in calcium, copper, folate, iron, magnesium and manganese, among other essential nutrients, it’s no surprise that mint is hailed as both a superfood and medicinal herb.

Health benefits of mint

From boosting digestion to killing bad breath-causing bacteria, mint boasts many health benefits that make it one of the healthiest herbs to keep around the kitchen.

1. Kills oral pathogens – Mint’s oral benefits don’t stop at fresher breath. Numerous studies suggest that peppermint oil has antimicrobial properties that can help reduce the number of germs and bacteria in our mouth that could be causing bad breath, dental caries and oral infections.
2. Eases inflammation – Gum disease, a serious oral problem, can cause inflammation of the gums. But recent studies reported that mint helped reduce inflammation in those who rinsed with mint-infused mouthwash.
3. Eliminates plaque – Mint has also been found to help get rid of plaque, the film-like substance that builds on the teeth and harbors millions of bacteria. A 2014 clinical trial demonstrated that rinsing the mouth with mint-infused mouthwash helped get rid of plaque in just four weeks.
4. Enhances exercise performance – Recent studies on mint suggest that it can also enhance exercise performance. In 2014, for instance, researchers found that athletes who took an oral dose of peppermint oil performed better at certain exercises than before taking the oil.
5. Protects against infection – Peppermint oil is also potent against Escherichia coli, Candida albicans and Staphylococcus aureus. These pathogens are responsible for causing some serious human infections that affect major organs, including the lungs and the intestines.
6. Eases congestion – Mint tea is a go-to natural treatment for congestion, and for good reason. Menthol, a potent organic compound found in mint leaves, helps clear excess mucus in the nose. It also stimulates the cold receptors in the nose to make breathing feel easier.
7. Soothes stomach problems – Methanol, another potent compound in mint, has anti-spasmodic effects against abdominal pain and discomfort. It can also help ease stomach problems like bloating, gas, cramps and diarrhea.
8. Boosts mental health – Recent studies suggest that mint also offers mental health benefits. For instance, it can help enhance mood and induce relaxation for better stress management.

Planting mint

No matter the species, mint is one of the easiest and most popular herbs to plant and care for. If left to fend for itself, mint can thrive, but it can also take over the garden. For this reason, it’s important to take note of some tips and guidelines if considering adding mint to an outdoor or indoor herb garden.

For starters, mint requires moisture and rich soil. This is just to ensure that the plant grows well. That being said, it’s quite hard to kill a mint plant, so don’t fuss about it too much. You will need to do some maintenance, however, to keep the mint in check and watch for overgrowth.

In an outdoor garden, mint can spread like a weed and compete with its neighboring plants for nutrients. Planted indoors, mint can also outgrow its container fast without proper maintenance. To avoid overgrowth, make sure to prune the plant from time to time. Doing so also helps keep the plant lush with leaves.

Mint also prefers partial shade, so make sure to plant it in a shaded area of the garden. If planted indoors, move the plant to an area that doesn’t get sunlight come late afternoon to protect it from the intense heat of the sun at that time.

You should also be careful not to overwater mint. Mint likes moist soil with adequate drainage, but it can drown and suffer from root rot if the soil does not drain well. The rule of thumb is to water once the soil feels hard to the touch. Water in the morning to keep the mint from wilting under the hot afternoon sun.

Mint recipes

Besides steeping it to make an herbal tea or sprinkling it on top of foods, fresh mint can be snuck into other drinks, desserts and main dishes. Give these recipes a go for some mint-infused foods, or just to put those garden-fresh mint leaves to good use.

Pea and mint soup

This recipe is great for cooking up a simple but nutritious soup to eat alongside pasta, meat dishes and other filling foods.

Total time: 30 minutes

Ingredients:

• 9 oz. shelled peas
• 3 1/2 cups vegetable or chicken stock
• 1/2 cup buttermilk
• 4 tablespoons fresh mint, chopped
• 1 tablespoon fresh lemon or lime juice
• 1 bunch spring onions, trimmed and chopped
• 1 medium potato, peeled and diced
• 1 garlic clove, crushed
• 1 pinch sugar

Preparation:

1. In a large pan, add the stock, potato, garlic and spring onions.
2. Bring to a boil, then simmer for 15 minutes or until the potato softens.
3. In another pot with boiling water, blanch 3 tablespoons of the shelled peas for 2–3 minutes.
4. Drain the shelled peas, then let them sit in a bowl of cold water.
5. Toss the remaining peas to the soup base and simmer for 5 minutes.
6. Stir in the lemon or lime juice, sugar and mint. Turn off the heat to cool.
7. Pour the soup base into a blender or food processor and blitz until smooth.
8. Stir in half the buttermilk, then season with salt and pepper.
9. Serve the soup in bowls, then top with the remaining buttermilk and blanched peas.

Minted potato salad

This filling and nutritious salad is perfect for the summer. Whip it up for breakfast or eat it as a side for brunch.

Total time: 30 minutes

Ingredients:

• Mint leaves
• 3 spring onions, sliced
• 2 lbs. potatoes
• 1 garlic clove, crushed
• 3/4 cup plain yogurt
• 1 teaspoon white wine vinegar
• 1 teaspoon caster sugar

Preparation:

1. Boil the potatoes for 15 minutes or until tender. Drain and set aside to cool.
2. In a bowl, combine the garlic, yogurt, vinegar and sugar – season with salt and pepper.
3. Plate the potatoes. Toss the spring onions and mint leaves into the dressing, then pour it over the potatoes.
4. Stir to coat the potatoes in the dressing. Garnish with more spring onions and mint.

Tomato and mint salad

It doesn’t get fresher nor easier than this Sicilian-themed salad. Teeming with antioxidants, this tomato and mint salad recipe brings out the best of both ingredients.

Total time: 10 minutes

Ingredients:

• 1 lb. cherry tomatoes
• 1 small red onion
• Mint leaves
• Lemon zest
• Extra-virgin olive oil

Preparation:

1. Halve the tomatoes and scatter them over a large plate.
2. Chop the red onion and tear up the mint leaves. Mix them with the tomatoes.
3. Drizzle with extra-virgin olive oil and season with salt and ground black pepper.
4. Top with lemon zest and serve.

Courgette, potato and mint frittata

This delicious egg-based dish boasts a good balance of carbs, protein and fiber. It is also infused with the refreshing coolness of fresh mint leaves.

Total time: 25 minutes

Ingredients:

• 4 eggs
• 2 medium potatoes, sliced
• 1 medium courgette, sliced
• 1 tablespoon olive oil
• 1/2 cup cheddar

Preparation:

1. Boil the potatoes for 6 minutes or until soft. Drain and set aside.
2. In a large frying pan, cook the courgettes for 4 to 5 minutes or until golden.
3. Toss in the potatoes and cook them with the courgettes for 1 more minute.
4. In a bowl, beat together the eggs and mint – season with salt and pepper.
5. Pour the egg and mint mixture into the pan and cook for 5 minutes over low heat.
6. Toss in the cheese and cook for another 5 minutes.
7. Cut into wedges and serve.

Chili and mint peas

Not enough time to cook up a side dish? Just toss a couple of peas, some chili and a handful of mint in a pan for a fresh and delightful salad.

Total time: 5 minutes

Ingredients:

• 1 shallot, chopped
• 1 garlic clove, grated
• 1 red chili, sliced
• 2 cups peas
• 1/4 cup unsalted butter
• Mint leaves

Preparation:

1. Heat the butter in a pan. Once bubbling, add the shallot and cook for 1 minute.
2. Toss in the garlic and chili and cook for 1 minute more, then add the peas.
3. Take off the heat and stir in the mint – season with salt and pepper.

With its sweet fragrance and cooling sensation, mint makes a delightful addition to meals. Mint also boasts a long list of health benefits to its name, so be sure to incorporate it into a balanced diet.

Sources:

MedicalNewsToday.com

LiveStrong.com

LiveScience.com

TheSpruce.com

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