Thyme
Score
Thyme is a Mediterranean herb rich in volatile oils, antioxidants, and minerals that support immune function and respiratory health. Despite its low calorie density, it delivers substantial amounts of iron, calcium, and vitamin C per gram.
Why Thyme scores 97
Nutrition
per_100g
Health benefits
Enhanced respiratory and immune function
moderate evidenceThymol and carvacrol in thyme's essential oil exhibit antimicrobial and mucolytic properties, helping clear airways and modulate immune response. Vitamin C content supports neutrophil function and antibody production.
Reduced inflammation and oxidative stress
moderate evidenceThyme contains flavonoids (luteolin, apigenin) and phenolic acids that scavenge free radicals and inhibit pro-inflammatory cytokine production, potentially slowing age-related cellular damage.
Improved iron status and oxygen transport
strong evidenceThyme provides 17.45mg iron per 100g (though typical doses are smaller); pairing with vitamin C sources enhances non-heme iron absorption, supporting hemoglobin synthesis and mitochondrial function.
Cardiovascular and cognitive support
emerging evidencePolyphenols in thyme may improve endothelial function and reduce LDL oxidation. Some evidence suggests thymol improves cerebral blood flow and may support memory formation.
Bone health support
moderate evidenceHigh calcium (405mg/100g) and magnesium content contribute to bone mineralization and muscle function, especially important for aging populations.
Pairs well with
- ·Pair with citrus (lemon, lime) because vitamin C enhances iron absorption from thyme and potentiates antioxidant activity of phenolic compounds
- ·Combine with olive oil in dressings because fat-soluble compounds like thymol and flavonoids require lipid for optimal absorption and bioavailability
- ·Use with tomatoes and garlic in Mediterranean dishes because lycopene, allicin, and thymol work synergistically to reduce inflammatory markers
- ·Add to bone broths because thyme's minerals complement collagen-derived amino acids for joint and gut barrier support
Practical tips
- ·Best timing: anytime
- ·Use fresh thyme within 1-2 weeks of purchase, or dry branches whole and store in airtight containers away from light for 6-12 months of potency
- ·Strip leaves from woody stems before cooking; add fresh thyme near end of cooking to preserve volatile oils, or early for slow-cooked dishes where oil infusion is desired
- ·Steep 1 teaspoon dried thyme in hot water for 5-10 minutes to make a functional tea; consume 2-3 cups daily for respiratory support during cold/flu season
- ·Grow thyme in a sunny, well-drained spot at home; it's one of the hardiest culinary herbs and provides consistent supply while ensuring pesticide-free product
- ·Replace salt with thyme in seasoning blends to reduce sodium while increasing mineral density—1 teaspoon thyme (~1g) provides negligible sodium but meaningful potassium and calcium
