Herbs & Spices

Peppermint

96Health
Score

A+

Peppermint is a aromatic herb rich in menthol and polyphenols, offering digestive support and anti-inflammatory benefits with minimal calories but notable micronutrient density.

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Why Peppermint scores 96

Nutrient density34

Protein quality10

Fiber content10

Healthy fats5

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese51.1Copper36.6Vitamin C35.3Folate28.5Iron28.2

Nutrition

per_100g

Calories

3.8g

Protein

14.9g

Carbs

0.9g

Fat

Fiber

Health benefits

Improved digestive function and reduced IBS symptoms

strong evidence

Menthol relaxes smooth muscle in the GI tract, reducing spasms and improving gastric motility while promoting bile secretion for enhanced fat digestion

Anti-inflammatory and antioxidant protection

moderate evidence

Rosmarinic acid and other polyphenols in peppermint scavenge free radicals and inhibit pro-inflammatory cytokine production, supporting cellular longevity

Enhanced cognitive function and mental clarity

moderate evidence

Menthol increases cerebral blood flow and may modulate acetylcholine pathways, improving memory consolidation and attention span

Reduced headache frequency and intensity

moderate evidence

Topical and systemic menthol activates cold-sensing TRPM8 receptors, reducing muscle tension and migraine trigger sensitivity

Antimicrobial and oral health support

moderate evidence

Menthol exhibits direct antimicrobial activity against oral pathogens, reducing plaque formation and supporting long-term dental health

Pairs well with

·Pair with ginger tea because both enhance digestive motility and synergistically reduce nausea and bloating
·Combine with black tea for improved antioxidant absorption—catechins in tea increase polyphenol bioavailability
·Mix with lemon water to enhance iron absorption from peppermint through vitamin C, improving the bioavailability of the herb's 5mg/100g iron content
·Pair with fatty fish (salmon) because peppermint's bile-stimulating properties enhance fat-soluble nutrient absorption (omega-3s, vitamin D)

Practical tips

·Best timing: post-workout
·Steep fresh or dried peppermint for 5-10 minutes in 90-95°C water to maximize menthol extraction without destroying volatile compounds; avoid boiling
·Store dried peppermint in airtight, opaque containers away from light and heat to preserve menthol content—properly stored dried leaves retain potency for 6-12 months
·Consume 1-2 cups of peppermint tea 20-30 minutes after meals to optimize digestive benefits and avoid potential heartburn in sensitive individuals when consumed before food
·Grow fresh peppermint at home in a separate container—it spreads aggressively and will overtake garden beds, ensuring a cost-effective year-round supply
·For IBS or digestive complaints, consider enteric-coated peppermint oil capsules (500-1000mg per dose) for targeted colon delivery, though culinary use is safe and evidence-supported

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