Peppermint is yet another amazing herb that is not only delicious, but is fragrant, easy to grow and very good for you. Peppermint is one of the most popular species of mint, along with its relative spearmint.
Mint is typically used as a flavoring in foods and steeped in hot water as an herbal tea.
Mint is an herbaceous plant native to Europe and southern Asia, yet is naturalized and grown readily in most temperate parts of the world, making it a very attainable and accessible food resource. The parent species mentha comprises over 25 different hybrid species, and combined with further sub species has seen over 3,000 unique names published for the variety of cultivars. Mint is most used as an ingredient to flavor foods and steeped in hot water as an herbal tea. Additionally, the oil of mint plants can be used for essential oil uses such as scents, concentrated flavoring, and has been used in traditional medicine for generations.
The mint herb is generally known to be only the leaves of the mint plant. The plant has serrated leaves which are grown in opposite pairs on the square-shaped stem, and leaf colors can range from gray-green, purple, blue, light yellow and dark green. It is a perennial plant that grows well in many climates and is spread by runners (underground rhizomes) that grow quickly. In certain countries it is even classified as an “invasive species” to prevent rampant spreading. As a result, most gardeners typically opt for cultivating in pots or planters to limit its spread. Mint plants typically thrive in full sun to partial shade, with plenty of moisture in well-draining soil.
Mint is easily grown all over the world in temperate climates and propagates so easily it can quickly become invasive.
Peppermint is a hybrid of watermint and spearmint. Peppermint is widely grown, easily cultivated and readily consumed in all parts of the world. The flavors of peppermint are often eaten with lamb dishes in middle eastern countries. Interestingly, there is legitimate scientific explanations behind why these flavors are often paired together. The flavor of lamb is primarily due to a compound called branch-chain fatty acids (BCFAs), which is what our tastebuds process to ‘taste’ the lamb. Mint’s strong flavor is due to a compound called branched-chain ketones, which are chemically very similar to lamb BCFA’s. Therefore, the chemical similarity in these flavors is interpreted in our brains as an appealing and matching pairing!
The ever-popular lamb and mint pairing is thanks to their similar branch-chain chemicals which are interpreted by taste buds and brains as a matching food pairing!
Peppermint plants are distinguishable from other mint varieties because of their dark green leaves and reddish/purple veins. The leaves and stem of peppermint are usually somewhat fuzzy and when the plant flowers in mid to late summer, the flowers are purple.
What makes peppermint different from its spearmint relative is the high menthol content which provides an analgesic (pain-relieving) and cooling effect making it a popular choice for flavoring chewing gum and some toothpastes. This also may be why it was used historically in traditional medicine. Modern cultivated peppermint varieties have been selected and bred for higher oil content than the wild forms, and both the leaves and flowering tops are harvested in late summer, dried, and then used to extract peppermint oil. The peppermint oil can then be used for any number of uses, such as flavoring, scents, insecticides and even repellants. Peppermint is surely a versatile, effective, and easily grown herb, quite an accomplish-mint, if you ask me!
Nutrivore Score for Peppermint – 1011
Peppermint has a minimum Nutrivore Score of 1011, making it a super nutrient-dense food! Plus, it is a low-carb and low-calorie-density food; the calorie count of peppermint is only 16 calories per cup!
Per serving, peppermint is an excellent source (20-50% daily value) of polyphenols.
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Peppermint Nutrition Facts
One serving of fresh peppermint is standardized to 1/4 cup or about 6.4 grams (0.2 ounces). For herbs, on average, three parts fresh is roughly equivalent to 1 part dried, so if using dried peppermint: 1 tablespoon fresh peppermint is equivalent to 1 teaspoon dried peppermint.
Peppermint Nutrition Facts Per Serving
| Peppermint, fresh | Nutrivore Score: 1011* | Nutrient Density: Super! |
|---|---|---|
| Serving Size: 1/4 cup (6.4 grams) | Protein: 0.2 grams | Net Carbohydrates: 0.4 grams |
| Calories: 4 | Total Fat: 0.1 grams | Dietary Fiber: 0.5 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 13.6 μg RAE | 2% DV |
| Vitamin B1 (Thiamin) | 5.2 μg | 0% DV |
| Vitamin B2 (Riboflavin) | 17.0 μg | 1% DV |
| Vitamin B3 (Niacin) | 0.1 mg | 1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.0 mg | 0% DV |
| Vitamin B6 (Pyridoxine) | 8.3 μg | 0% DV |
| Vitamin B7 (Biotin) | ~ | ~ |
| Vitamin B9 (Folate) | 7.3 μg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 2.0 mg | 2% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | ~ | ~ |
| Vitamin K | ~ | ~ |
| Choline | ~ | ~ |
| Myo-Inositol | ~ | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 27.8 mg | 2% DV |
| EPA + DHA | ~ | ~ |
| CLA | ~ | ~ |
| Linoleic Acid | 0.0 g | 0% DV |
| MCT’s | ~ | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 15.6 mg | 1% DV |
| Copper | 21.1 μg | 2% DV |
| Iodine | ~ | ~ |
| Iron | 0.3 mg | 2% DV |
| Magnesium | 5.1 mg | 1% DV |
| Manganese | 75.3 μg | 3% DV |
| Phosphorus | 4.7 mg | 0% DV |
| Potassium | 36.4 mg | 1% DV |
| Selenium | ~ | ~ |
| Sodium | 2.0 mg | 0% DV |
| Zinc | 0.1 mg | 1% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | ~ | ~ |
| Polyphenols | 165.1 mg | ~ |
| Phytosterols | ~ | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Mint Nutrition Varies With Variety
There are many different types of mint, each with its own unique flavor and nutrient profile, which means their Nutrivore Scores vary too. Try incorporating different types into your diet to maximize all the nutrition mint has to offer.
| NUTRIVORE SCORE | |
|---|---|
| Peppermint, fresh | 10111 |
| Spearmint, fresh | 9141 |
Impressed by the unbe-LEAF-able nutrition in peppermint? Maybe your friends will be too!
Health Benefits of Peppermint Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/4-cup serving of peppermint and see how they benefit our health.
Peppermint Provides 165.1 mg of Polyphenols
Peppermint is an excellent source of polyphenols, providing 165.1 mg of polyphenols per 1/4-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
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How Much Peppermint Should We Eat Per Day?
Herbs (like peppermint) are often solely used as garnish but in actuality provide the perfect opportunity to deliver a health-promoting boost of flavor and nutrients to any dish.
The health benefits attributed to herbs and spices, and particularly their phytonutrient content and volatile oils, are incredibly vast. In general, herbs and spices have been shown to have powerful antioxidant activity, exhibit anti-cancer effects (especially due to polyphenols, terpenes, vanilloids, and organosulfur compounds), reduce inflammation (for example, basil, bay leaves, sage, thyme, licorice, and oregano have been shown to improve cytokine profiles), and reduce cardiovascular disease risk.
There is evidence from human clinical trials showing that adding spices and herbs to our diet can improve serum lipid profiles (HDL cholesterol, LDL cholesterol and triglycerides) as well as glycemic control, blood pressure, inflammation, and oxidative stress. For example, a 2022 study added a mere 6.6 grams per day per 2100 calories of herbs and spices (that’s about a teaspoon of seasonings throughout the whole day) to the diets of adults with risk factors for cardiovascular disease, with a crossover design comparing to a 3.3 grams of herbs and spices phase as well as a <0.5 grams herbs and spices phase. After four weeks consuming the higher level of herbs and spices, the participants had significant improvements in gut microbiome composition including growth of bacteria associated with reduced cardiovascular disease risk. A 2021 study by the same research group showed reductions in blood pressure after a single day of higher intake of herbs and spices. And a follow-up 2022 study showed reduced markers of inflammation after four weeks of the higher spice intake diet, including reduced fasting plasma IL-6 and postprandial plasma IL-1β, IL-8, and TNF-α. All in all, this makes a compelling case for aiming for a teaspoon of dried herbs and spices (or 1 tablespoon fresh) or more per day added to our meals! Learn more about herbs and spices here.
Mint, including peppermint and spearmint, has demonstrated a number of health benefits—especially when it comes to gastrointestinal health! Numerous studies have shown that peppermint and peppermint oil can help relieve indigestion, relieve IBS symptoms, and reduce nausea and abdominal pain.
Since the health benefits attributed to herbs (like peppermint) are credited to the diverse array of phytonutrients and volatile oils found within different herbs and spices, it is important that we strive for variety when incorporating these foods in our diet. Not only when it comes to herbs, but in general it’s always best to mix up the veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week).
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cITATIONS
Expand to see all scientific references for this article.
Phenol-Explorer: Peppermint, fresh
USDA Food Central Database: Peppermint, fresh
