Kazalo:
- Kaj je origano?
- Katere so različne vrste origana?
- Kako origano koristi vašemu zdravju?
- 1. Lajša bolečino in vnetje
- 2. Zdravi mikrobne okužbe
- 3. Odstrani težave s prhljajem in lasiščem
- 4. Močan antioksidant
- 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 virov
To ni samo odlična začimba za pico. Origano je zdravilna zeliščna začimba.
Grki so izvlečke listov uporabljali za lajšanje bolečin, menstruacije, prebavne motnje in mikrobnih okužb. Zato ga pogosto dodajajo sredozemskim živilom (1).
Sodobne raziskave razkrivajo prisotnost polifenolov v listih origana (1). V pravih odmerkih vam lahko ti polifenoli dajo lase brez prhljaja in kožo brez brazgotin! Tukaj je ekskluzivno branje o origanu in njegovih koristih, nasveti za kuhanje in shranjevanje ter neželeni učinki.
Začnite se pomikati!
Kaj je origano?
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Strogo rečeno je origano bolj po okusu kot zelišču. Približno 60 rastlinskih vrst, ki imajo podoben okus in barvo, so pogosto označene z „origano“ (1).
Ta okus izvira predvsem iz več vrst rastlin Origanum in Lippia . Vrsta Origanum je doma v nekaterih delih Evrope, Azije in sredozemskih držav. Vrste Lippia najdemo v Mehiki (2).
Tradicionalna kitajska in evropska medicina je origano uporabljala za zdravljenje kašlja, astme, driske, bolečin v trebuhu in menstrualnih vnetnih motenj. Rečeno je, da so Grki uporabljali origano kreme za rane in boleče mišice (1), (3).
Zato se origano pogosto uporablja v današnji mediteranski kuhinji. Bioaktivne sestavine v teh rastlinah jim dajejo antioksidativne, protivnetne in protimikrobne lastnosti. Ta zelišča se uporabljajo kot naravno aromatično sredstvo in konzervans v več živilih.
Glede na izvor in biokemično sestavo je origano razvrščen v več sort, ki se prodajajo pod različnimi imeni.
Katere so različne vrste origana?
Dve glavni sorti origana sta evropska in grška.
Evropski origano (znan tudi kot divji majaron ali zimski majaron) izvira iz Origanum vulgare . Grški origano (znan tudi kot sladki majaron ali majaron) izvira iz Origanum heracleoticum (2).
Druga priljubljena sorta je mehiški origano. Izhaja iz Lippia graveolens in je splošno znana kot mehiški žajbelj, mehiški majaron ali mehiški divji žajbelj (2).
Evropski origano pridelujejo predvsem v Grčiji, Italiji, Španiji, Turčiji in ZDA. In mehiški origano je (očitno!) Doma v Mehiki.
Vse sorte origana so bogate z eteričnimi olji. Ta olja vsebujejo bioaktivne sestavine, ki začimbi dajo okus in zdravilne lastnosti.
Zato je znano, da imajo evropske in grške origano različice origana prebavne, stimulativne in razkuževalne lastnosti.
V naslednjem poglavju boste izvedeli, kako origano skupaj z znanstvenimi dokazi koristi vašemu zdravju. Nadaljujte!
Kako origano koristi vašemu zdravju?
Origano je z bogatimi flavonoidi in fenolnimi kislinami močno antioksidant in protivnetno sredstvo. Lajša menstrualno nelagodje, bolečine v mišicah in bolezni dihal.
1. Lajša bolečino in vnetje
Dušikov oksid, prostaglandini in prosti radikali so pogosti vnetni dejavniki, ki jih proizvaja vaše telo. Sveže in posušeni origano izvlečki dokazano nadzorujejo proizvodnjo takih spojin (4).
Kofeinska kislina, klorogenska kislina, kvercetin, luteolin in njihovi derivati v origanu igrajo aktivno vlogo pri zmanjševanju bolečin in vnetij. Carvacrol, glavna sestavina njegovega eteričnega olja, lahko celi rane, ureznine, čir na želodcu in rak (4), (5).
Zato origano lahko pomaga pri lajšanju vnetnih motenj, kot so revmatoidni artritis, menstrualni krči, bolečine v mišicah, zobobol in piki žuželk. Lokalne formule na osnovi origana lahko pripravite tudi za zunanjo uporabo (na primer krema, losjon ali razredčeno olje) (6).
2. Zdravi mikrobne okužbe
Eterično olje origana ima močno protimikrobno delovanje. Za ta učinek sta zaslužna karvakrol in timol - njegovi aktivni sestavini. Ti spremeni na prepustnost bakterijskih in glivičnih celic. To vodi do uhajanja njihove celične vsebine, kar vodi do njihove smrti (7), (8).
Drug mehanizem, ki ga origano uporablja, je sproščanje prostih radikalov. Vaše telo sprosti te reaktivne molekule, da uniči te patogene. Ta mehanizem poteka predvsem v črevesju. Ti prosti radikali pa so strupeni za vaše telo (8).
Ker sta origano in njegovo olje bogata z antioksidanti, uživanje katerega koli od njih izloča te toksine iz vašega sistema (8). Tako se ta začimba podvoji kot konzervans za hrano in tudi protimikrobno sredstvo (7), (8).
3. Odstrani težave s prhljajem in lasiščem
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Listi origana so rezervoarji eteričnega olja. Uporaba ekstraktov listov origana na laseh in lasišču je v nekaterih študijah pokazala pozitivne učinke. Predmeti pokazala izredno znižanje v prhljaja v 7 dneh zdravljenja (9).
Origanova olja delujejo protiglivično. Njihove sestavine lahko uničijo glive, ki pripadajo vrstam Penicillium in Fusarium . Lahko naredite cenejši šampon proti prhljaju ali olje z uporabo origano listov (9).
Za to lastnost sta odgovorna karvakrol in timol, ki ju najdemo v njih. Tem pripravkom dodajte kokosovo olje, kafro, liste / cvetove hibiskusa in liste origana, da preprečite mikrobne okužbe lasišča in ohranite zdrave lase (9).
4. Močan antioksidant
Origano vsebuje fenolne spojine in vitamine, ki zavirajo nastajanje in kopičenje prostih radikalov. Izvlečki te začimbe na vodni osnovi lahko odstranijo do 70% superoksidnih (škodljivih) ionov (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.
Preden pa uporabite origano ali njegove izvlečke, se posvetujte s svojim zdravnikom, da boste razumeli njegovo varnost in odmerek za vaše telo. Z zdravniškim soglasjem lahko to zelišče zaužijete in uporabite tudi za zdravo kožo in lase.
Do naslednjega dne uživajte v kuhanju s tem OG začimb!
21 virov
Stylecraze ima stroge smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Če preberete našo uredniško politiko, lahko izveste več o tem, kako zagotavljamo, da je naša vsebina točna in aktualna.- 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
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- 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/
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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
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- ANTIOXIDANT PROPERTIES OF OREGANO (ORIGANUM VULGARE) LEAF EXTRACTS, Journal of Food Biochemistry, Food & Nutrition Press, Inc., Academia
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- 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
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- 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
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- OREGANO (ORIGANUM VULGARE), Heritage Garden, University of Illinois at Chicago
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- 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
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- Herbs, Pediatric Pulmonary Division, UFHealth, University of Florida
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