- 1 mint
- 2 The nutritional value of mint
- 3 benefits of boiled mint according to the degree of effectiveness
- 3.1 The benefits of peppermint according to the degree of effectiveness
- 3.2 The benefits of tapered mint according to the degree of effectiveness
- 3.3 Benefits of mint for the menstrual cycle
- 3.4 Benefits of mint for colon
- 3.5 The benefits of mint for the stomach
- 3.6 Benefits of drinking mint before bed
- 3.7 Benefits of chewing mint leaves
- 4 harms of mint
- 5 common questions about mint
- 5.1 What are the benefits and harms of mint for pregnant women
- 5.2 Does peppermint reduce blood sugar levels?
- 5.3 Does peppermint lower blood pressure?
- 5.4 Benefits of mint for the throat
- 5.5 What are the benefits of mint for children?
- 5.6 What are the benefits of peppermint oil?
- 5.7 What are the benefits of mint tea?
- 5.8 What are the benefits of dried mint?
- 5.9 What harms mint for men
- 5.10 Is boiled mint useful for weight loss?
- 6 other types of mint
- 7 References
Mint is one of the most famous herbal plants in the world that belongs to the family (Lamiaceae), and it is used in the preparation of a large number of food dishes and drinks, whether fresh or dried. Peppermint adds good flavor to food when used in the cooking process, especially when you want to reduce the amount of sodium and sugar added to these foods. Peppermint oil is also commonly used in making toothpastes, chewing gum, candy, and some cosmetics. 
The mint plant exists in nature in many types, as the number of its types reaches about 600, differing in flavor, and some types of mint can be similar in flavor,  and each of the peppermint is considered; Its scientific name is Mentha piperata, and the spearmint with the scientific name Mentha spicata is one of the most famous mints known for thousands of years. 
The nutritional value of mint
The following table shows the nutrients available in 100 grams of peppermint, and spearmint:  
|The food component||Peppermint||Pointed mint|
|Vitamin C (milligrams)||31.8||13.3|
|Vitamin B1 (milligrams)||0.082||0.078|
|Vitamin B2 (milligrams)||0.266||0.175|
|Vitamin B3 (milligrams)||1.706||0.948|
|Vitamin B5 (milligrams)||0.338||0.25|
|Vitamin B6 (milligrams)||0.129||0.158|
|Vitamin A (international unit)||4248||4054|
Benefits of boiled mint according to the degree of effectiveness
Benefits of peppermint according to the degree of effectiveness
- Reducing irritable bowel syndrome symptoms: Irritable bowel syndrome causes some symptoms, such as: abdominal pain, bloating, and gas formation, and peppermint is one of the herbs that positively affect those who suffer from this condition, and for more information about that, you can read the benefits section Peppermint for colon. 
- Relief of indigestion: , in a study published in the journal Arzneimittelforschung, and conducted on 120 patients suffering from dyspepsia , they were provided with capsules containing peppermint oil and caraway oil for a period of four weeks, and this led to the relief of indigestion in the majority of patients. 
There is insufficient evidence of efficacy (Insufficient Evidence).
- Relieving esophageal spasms: The use of peppermint oil may contribute to reducing esophageal spasms and relaxing muscles in many people, and water mixed with a few drops of mint extract can be drunk before meals to avoid cramps. 
- Help inhibit the growth of some bacterial strains: A study published in the Journal of Molecules in 2011 showed that peppermint oil has anti-bacterial and anti- fungal properties , as peppermint oil contains high levels of effective compounds such as: menthol , the compound Menthone, and the compound Isomenthone, and some other compounds, and these compounds contribute to reducing the number of Staphylococcus aureus bacteria, and they also reduce the bacteria's excretion of toxins in the body, And an article published in Positive Health News showed that taking capsules containing peppermint oil reduces the risk of infection caused by 11 types of bacteria. These capsules dissolve in the colon and contribute to killing the types of bacteria that cause infection in it, and it is worth noting that peppermint oil capsules are sold in many health food stores. 
- Other benefits There is insufficient evidence for its effectiveness: There are many other benefits of boiled mint that are believed to be effective for them, and they can be summarized as follows: relieving cough, symptoms of colds, avoiding infections that affect the mouth, avoiding respiratory and lung infections, as well as contributing to Reducing muscle, nerve and dental pain, and relieving nausea and vomiting, in addition to reducing menstrual pain. 
To read more information about peppermint and its benefits, refer to the article What is Peppermint .
Benefits of tapered mint according to the degree of effectiveness
There is insufficient evidence of efficacy (Insufficient Evidence).
- Reducing digestive problems: One study published in Digestive Diseases and Sciences in 2006 targeting 32 patients with Irritable Bowel Syndrome , some of whom were provided with spearmint, showed that people who consumed spearmint relieved the severity and frequency of abdominal pain and bloating. Compared to others who did not take it. 
- Enhance memory and thinking skills: Consuming tapered peppermint extract may improve some mental functions. Such as thinking skills in older adults who are starting to feel lost. As a preliminary study published in the Journal of Alternative and Complementary Medicine in 2018, conducted on a number of women aged over 59 years, showed that taking a tapered mint extract rich in polyphenols, such as Rosmarinic acid for 90 days, improves their ability to sleep, as well as It improves their mood.  
- Reducing hirsutism in females: , taking a boiled peppermint decoction may help reduce unwanted hair growth in women, in certain areas and in amounts in excess of the normal limit, such as the face, chest, and abdomen. It was published in the journal Phytotherapy Research in 2007, and it was conducted on 21 females suffering from hirsutism, and the results of the study showed that consuming peppermint decoction twice a day for five days may help reduce the appearance of hair in those who suffer from this problem lightly.  
- Reducing osteoarthritis: One study published in the Journal of Medicinal Food in 2014, which was conducted on a number of people with osteoarthritis of the knee, showed that drinking peppermint tea twice a day for 16 weeks contributed to relieving joint pain. And it stiffens. 
- Other benefits There is insufficient evidence of its effectiveness: such as: reducing gases, flatulence, relieving symptoms of colds, sore throats, headaches, and toothaches, in addition to reducing digestive problems, such as: diarrhea , nausea, and indigestion, as may It contributes to relieving some skin diseases, muscle pain, arthritis, and cramps. 
Scientific studies on the benefits of spearmint
- One recent study, published in Evidence-Based Complementary and Alternative Medicine in 2018, showed that using a pointed peppermint extract had a sedative and hypnotic effect , and significantly increased sleep duration. Where these tests were performed on laboratory mice, and it was found that this effect may be due to its content of phenolic compounds such as flavonoids, and tannins that reduce levels of anxiety, stress, and insomnia . 
- A study published in BMC Complementary and Alternative Medicine in 2018 indicated that the oil extracted from tapered mint has antioxidant and antibacterial properties, and it is worth noting that this oil is widely used in the food and pharmaceutical industries. 
Benefits of mint for menstruation
In one study that was published in the Iranian Journal of Nursing and Midwifery Research in 2016, and was conducted on 127 young women suffering from dysmenorrhea pain , in which they took capsules of peppermint extract for 3 days, starting from the first days of menstruation, and the study showed the effectiveness of peppermint extract in Reducing menstrual pain without significantly reducing the amount of bleeding as do other medicines that are used for this purpose, such as mefenamic acid, and it is worth noting that peppermint extract also reduces nausea, diarrhea and various symptoms of dysmenorrhea,  and drinking peppermint tea can also help To reduce cramps that occur in conjunction with the menstrual period. 
Benefits of mint for colon
The use of peppermint tea in the past was widespread to reduce digestive problems, as it was rumored to reduce the production of gases in the intestine, and at the present time it has been shown that peppermint oil may help relieve symptoms of irritable bowel syndrome.  In a review it included 12 studies published in BMC Complementary Medicine and Therapies magazine in 2019, which was conducted on 835 patients at random, that the compounds found in peppermint oil, contribute to the reduction of abdominal pain, and improvement of the effects of irritable bowel syndrome,  as The compounds found in peppermint help activate one of the channels responsible for relieving colon pain caused by eating spicy foods, such as hot pepper and mustard, .Another study published in Medicines in 2019 showed that tapered peppermint oil also helps relieve colitis and intestinal infections. 
Benefits of mint for the stomach
Peppermint tea has a calming effect on the muscles of the digestive system, which reduces stomach pain. One of the reviews that included 14 studies, published in the journal Pediatrics in 2017, which was conducted on 1927 children and adolescents under the age of 18 years and suffering from digestive disorders, showed that peppermint oil helps relieve abdominal pain. And the duration and frequency of pain in this group,  It is also worth noting that peppermint oil may contribute to reducing nausea and vomiting resulting from chemotherapy, although most studies are conducted on peppermint oil and not the tea made from it; However, they often provide the same benefits,  and a spearmint also contributes to reducing the disorders and symptoms associated with digestive problems.By relaxing the stomach muscles, and relieving the feeling of nausea. 
Benefits of drinking mint before bed
Peppermint tea is one of the beneficial drinks before bed because it is a naturally caffeine -free drink , and it also contributes to relaxing muscles before bedtime, but there is not much evidence to support its benefit in increasing sleepiness, and the evidence is conflicting in this regard. One study published in the journal Phytotherapy Research in 2011, which was conducted on laboratory rats, showed that they were provided with peppermint oil in addition to sedatives, and this resulted in an increase in the length of sleep in these mice,  Despite this, one of the other studies showed Which was published in the journal Z Naturforsch C Biosci in 2007 and which was also conducted on rats, the absence of any sedative effect of the menthol substance in mint.  
Benefits of chewing mint leaves
Chewing mint leaves provides the same benefits mentioned previously, in addition to the fact that mint leaves are a rich source of antioxidants, and contain small amounts of vitamins and minerals, and chewing mint leaves is generally safe, and it is worth noting the importance of washing mint leaves before eating or using them to get rid of The effects of insecticides, and mint leaves can be used by adding them to many types of salads, desserts, juices, sauces, and more. 
Damage to peppermint
The degree of safety of using peppermint
Peppermint is often considered safe when consuming its extract or the oil extracted from it, and it is also possible to eat peppermint leaves if consumed for a short period, while it is not known how safe it is to consume them for periods exceeding 8 weeks, and it is worth noting that the consumption of peppermint may be accompanied by a number of symptoms Side effects, including: heartburn and dry mouth,  and peppermint is often considered safe when used for children and infants by introducing it into their food, while it is possible to use peppermint oil capsules covered with enteric coating to prevent its interaction with the inner wall of the stomach. For children aged eight years and over,  regarding the safety of mint during pregnancy and breastfeeding, it is consideredIt is often safe when used in the amounts that are usually found in foods, but the degree of safety is unknown if it is used in pregnant and breastfeeding women in large quantities, such as those found in medicines, so it is preferable not to consume large amounts of it during pregnancy and lactation . 
Precautions for using peppermint
There are a number of warnings regarding the use of peppermint, which can be summarized as follows:  
- Patients suffering from gastroesophageal reflux disease or stomach ulcers should refrain from using peppermint oil, because it may worsen their condition.
- Avoid the use of peppermint oil capsules covered with enteric coating in the event of a stomach acid loss problem (Achlorhydria), as the affected person suffers from the inability of the stomach to produce hydrochloric acid , therefore, taking peppermint oil capsules covered with enteric coating may It quickly dissolves in the digestive system.
- Avoid the use of peppermint oil capsules covered with enteric coating in the event of diarrhea, because it causes burning in the anus.
- The menthol substance in peppermint oil may cause an allergic reaction in some people, and it may result in some problems such as: contact dermatitis , flushing , or headache .
- Excessive consumption of peppermint-flavored candy may lead to stomatitis and swollen taste papillae.
Damage to tapered mint
The degree of safety of using tapered mint
It is often considered safe to eat spearmint and its oil in the amounts found in foods , and it is likely to be safe when used in medicinal quantities, but beware of excessive consumption during pregnancy and lactation, as high doses of it may not be safe for a pregnant woman. Because it may cause some damage to the womb, and it is worth noting that there is insufficient evidence about the safety of spearmint for breastfeeding women. Therefore, breastfeeding women are advised not to eat it in amounts greater than what is found in food. 
Precautions for using spearmint
There are many cases in which it is necessary to refrain from using spearmint, the most important of which are: 
- Patients with kidney disorders: It is possible that drinking large quantities of spiced peppermint tea may worsen the condition of patients with kidney disorders , so the more doses of spearmint tea, the greater its effect on the kidneys.
- Liver disease: As patients suffering from liver diseases drink large amounts of spiced mint tea, it may increase damage to the liver, and it may exacerbate its diseases.
Common questions about mint
What are the benefits and harm of mint for pregnant women
Peppermint is one of the most popular herbs for use during pregnancy. As it is usually considered safe for pregnant women when consumed with the amounts found in foods, but eating large amounts of it may stimulate menstruation. Therefore, pregnant women are not advised to eat large quantities of peppermint, especially in early pregnancy.  
Does peppermint reduce blood sugar levels?
Tapered peppermint tea may help lower blood sugar, especially in diabetics , as one of the initial studies published in the Iranian Journal of Pharmaceutical Research in 2017, which was conducted on mice by administering tapered mint extract, indicated lower blood sugar levels in mice. In healthy mice, this effect was not observed.  
Does peppermint lower blood pressure
Tapered peppermint oil extract contains a compound called Carvone, which is usually used as a food additive that carries the distinctive spearmint flavor and aroma, and this compound helps lower blood pressure, because it is similar in the way it works with some high blood pressure drugs , such as calcium channel blockers , which reduces the levels of tension and spasms in the muscles and their contractions and yard, according to the Fitoterapia study in 2013.  
Benefits of mint for the throat
Drinking peppermint tea helps soothe the throat, as it contains compounds that have anti-inflammatory properties, and it also contributes to relieving throat pain, due to its simple ability to soothe the mother. 
What are the benefits of mint for children
Peppermint is often considered safe for children if consumed in moderate quantities, while there is no available information on the degree of safety of eating peppermint for them. 
What are the benefits of peppermint oil
Peppermint oil is extracted from mint leaves through modern distillation techniques, and it is one of the essential oils whose strength varies depending on the type of mint extracted from it, and peppermint aromatic oil is one of the most common types that contains the menthol compound and is responsible for most of its benefits, and it is also responsible. About the properties of peppermint, such as: the distinctive taste, smell and sense of cold. 
What are the benefits of mint tea
Although most studies on the benefits of mint are conducted on the oil extracted from it, mint tea also has the same properties and benefits, and mint tea is prepared by adding hot water to the leaves and steeping them for a period of 5-6 minutes.  
What are the benefits of dried mint?
The dried mint herb is used as a spice in cooking, to add delicious flavor to various dishes,  and chewing dry mint leaves helps to get rid of bad breath, given the ability of mint to kill bacteria . 
What harms mint for men
Peppermint contains menthol that may reduce levels of the hormone testosterone in the human body, but this effect still needs many studies and research to confirm it in men because most of the studies on this matter have been conducted on women. 
Is boiled mint useful for slimming
Some foods have the ability to control and reduce appetite, and when eaten in conjunction with a healthy diet and lifestyle, they contribute to weight loss. Eating foods rich in protein or fiber, and avoiding foods that contain added sugars, or fried foods, or high in fat, such as meat and processed foods, are among the most important tips that must be followed to ensure a healthy and proper weight loss  As for boiled mint, which is It is usually made from peppermint leaves alone, and some people may add spearmint leaves or some other herbs to it to get a double and unique flavor, as it is considered a calorie -free food in addition to being a naturally sweet herb, which makes it a good choice for those who want to reduce Of their weight. 
Despite this, studies differ on the benefit of mint in reducing weight. One study published in Neurogastroenterology and Motility in 2018 and conducted on 13 healthy people showed that taking peppermint extract had a clear effect on reducing appetite, and thus reducing weight,  while another study published in Electronic Journal indicated. Physician in 2015, it was conducted on a number of mice, until taking mint extract led to an increase in the weight of mice after consuming it daily for 21 days. 
Other types of mint
As mentioned earlier; There are many types of mint, and among these types we mention the following:
- Japanese mint: , is one of the types of Japanese herbs, and is usually used in the manufacture of medicines, and some use the Japanese mint plant as a stimulant, or to kill germs, or as a pain reliever, and it is also used in various industries, especially in making pastes. Teeth, gargling liquids and mouthwashes , as it is used in the manufacture of detergents, some lotions, and even perfumes. 
- Wild mint: ; It is a type of mint herbal plant, which is commonly used to make medicine. Where it is used in cases of diarrhea, and cramps associated with the menstrual period, and it is also used as a stimulant, and as an astringent substance. 
- African mint: , and bears the scientific name Ocimum canum Sims L, and it is one of the semi-perennial plants that are found in both the continents of Africa and Asia, and its length reaches 60 centimeters, and the plant is characterized by many branches, and it is commonly used in Africa in several Cases, and African mint is also believed to possess anti-inflammatory properties. 
- Madinah mint: Among its types are: Al-Hassawi mint, Moroccan mint, flamingo, sleepy, fragrant, douch, and lamam. 
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- ↑ “General / Madinah mint / report” , www.spa.gov.sa , accessed on 3/9/2020. Acted.