7 of the Best Herbs to Eat, According to Nutritionists

Whether they're flavoring food, adding a photogenic sprinkle to a dish, or boosting your overall health and wellness, herbs can do it all. Your favorite herbs boast an array of health benefits, says Lauren Slayton, registered dietitian and founder of Foodtrainers. "But if you’re seeking a specific health benefit, you want to consume that herb regularly," she says. Find out which herbs nutrition experts say can best support your health goals and learn creative ways to use them in your cooking.

Parsley

"I refer to parsley as a ‘delicious de-bloater,’ as it is a natural diuretic," says Slayton. “And if you chew parsley, it’s a natural breath mint." Parsley's benefits extend below the surface—it’s also rich in antioxidants that protect eye health, Slayton says, and a good source of vitamin C. Sylvia Klinger, DBA, MS, RDN, CPT, and founder of Hispanic Food Communications, agrees. "Parsley contains flavonoids like apigenin, which may help reduce oxidative stress,” she says. It’s also a rich source of vitamin K, which is essential for bone mineralization according to Klinger.

How to Eat Parsley

• Swap in parsley to replace the usual basil in pesto and use it on pasta, roasted vegetables, or grilled chicken, says Klinger.
• She also recommends making a green goddess dressing by blending parsley with Greek yogurt, lemon juice, garlic, and olive oil.
• Parsley makes a great base for (or addition to) beverages. Slayton likes to juice parsley or make a fresh parsley tea. Martha uses it in her daily green juice.
• Try infusing your water with parsley: Freeze chopped parsley in ice cubes with lemon juice, says Klinger.

Basil

When it comes to brain health, basil is the herb to beat. "Basil is a source of magnesium, which benefits mood and sleep. The flavonoids in basil also help with memory and concentration," says Slayton. Klinger agrees, adding that holy basil (known as tulsi) has been studied for its adaptogenic properties, which can help with stress and anxiety. Basil also may help reduce inflammation and regulate blood sugar levels.

How to Eat

• Make basil-infused olive oil by blending fresh basil with olive oil, says Klinger. It’s perfect to drizzle over salads, pizza, or roasted vegetables.
• Play up basil’s sweet flavor by combining it with fruit. “Blend basil with strawberries, banana, and coconut milk for a refreshing smoothie; or make basil-lemon sorbet with lemon juice, honey, and chopped basil,” says Klinger.
• Slayton loves a classic pesto made with basil, nuts (she uses walnuts or Brazil nuts), good olive oil, and parmesan.

Cilantro

"I know the taste of cilantro is polarizing, but the health benefits are clear," says Slayton. Among other attributes, it has potential blood sugar benefits and may help lower blood sugar levels in diabetics, says Klinger. Finally, it’s a great source of vitamin A and vitamin K, which supports bone health, Slayton says.

How to Eat

• You can add fresh herbs like cilantro to salads for extra flavor, says Slayton. She suggest using about a quarter cup.
• Add fresh cilantro the next time you make turkey burgers, which is what Slayton does.
• Make cilantro chimichurri by blending cilantro, garlic, vinegar, and olive oil, says Klinger. This zesty sauce is delicious on grilled meats.
• Stir fresh cilantro into coconut rice before serving for a fragrant side dish, says Klinger.
• Mix a tropical twist on guacamole by adding cilantro with mashed avocado, lime, and diced mango, suggests Klinger.

Oregano

Oregano is an immune-boosting superstar, containing both antibacterial and antiviral properties. "The antioxidants responsible for oregano’s antiviral effects are called carvacrol and thymol," says Slayton. "Carvacrol is also anti-inflammatory and may be helpful for chronic joint pain." Klinger adds that oregano may help fight common bacteria like E. Coli and salmonella, as well as reduce inflammation in the body. Finally, oregano supports oral health and gum health, says Slayton.

How to Eat

• Add dried oregano to the dough when you make crackers, says Klinger. 
• Make a healthy, delicious dip by combining oregano with Greek yogurt, garlic, and lemon, she suggests.
• Snack on oregano-lemon roasted chickpeas. They're easy to make by tossing chickpeas with oregano, olive oil, and lemon zest, then roasting. They also make a great topper for salads.

Mint

As anyone who's ever enjoyed a cup of mint tea after a meal knows, mint can help relax digestive tract muscles and relieve bloating, says Klinger. Mint can also help with headaches, as menthol has been studied for its pain-relieving properties. Finally, mint supports respiratory health, acting as a natural decongestant, says Klinger.

How to Eat

• Klinger makes mint chocolate energy bites by blending dates, cocoa powder, almonds, and fresh mint.
• She suggests blending peas, mint, and broth for a light, refreshing soup.
• The easiest way to get your mint? Drink it down. "Add fresh mint and cucumber slices to your water for a spa-like drink—my favorite!" says Klinger.

Rosemary

From your head to your heart, rosemary does it all. "Rosemary contains carnosic acid, which may protect brain cells from damage and improve memory and focus," says Klinger. It also may reduce blood pressure and cholesterol levels, supporting heart health. Finally, its antimicrobial properties may help fight bacteria, including foodborne pathogens.

How to Eat

• Toss popcorn with melted butter, rosemary, and lemon zest for a fragrant, healthy snack, Klinger suggests.
• Infuse honey with rosemary: Steep rosemary in warm honey and drizzle over cheese, yogurt, or toast, says Klinger.
• Roast potatoes with fresh rosemary and garlic for a fragrant side dish.

Thyme

Got a cold? Add some thyme to your rotation. "Thyme can help reduce cough symptoms and clear mucus," says Klinger. She adds that its vitamin C and antimicrobial compounds can also help boost immunity. and it can also help lower blood pressure in hypertensive individuals, improving heart health.

How to Eat

• Make a thyme-infused maple syrup. It's perfect to drizzle over pancakes or roasted vegetables, says Klinger.
• Roast chicken with apple slices, thyme, and a honey glaze.
• Add fresh thyme sprigs to homemade lemonade for an herbal twist, says Klinger.