smallworld beauty: health, fitness & beauty blog

It’s “Thyme” to boost your iron intake!

August 30, 2010 Other 2 Comments

    Health benefits of thyme

    • Thyme contains many active principles that are found to have disease preventing and health promoting properties.
    • Thyme herb contains thymol, one of the important essential oils which scientificaly have been found to have antiseptic, anti-fungal characteristics. The other volatile oils in thyme include carvacolo, borneol and geraniol.
    • Thyme contains many flavonoid antioxidants like zeaxanthin, lutein, pigenin, naringenin, luteolin, and thymonin.
    • Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for red blood cell formation.
    • The herb is also a rich source of many important vitamins such as B-complex vitamins, beta carotene, vitamin A, vitamin K, vitamin E, vitamin C and folic acid.
    • Thyme provides 0.35 mg of vitamin B-6 or pyridoxine; furnishing about 27% of DRI. Pyridoxine keeps up GABA (soothening neurotransmitter) levels in the brain which has stress buster function.
    • Vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
    • Vitamin A is a fat soluble vitamin and antioxidant that is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids like vitamin A and beta-carotene helps protect from lung and oral cavity cancers.

    Excellent!

    Thyme leaves offers significant levels of quality phyto-nutrients profile. Just 100 g of fresh leaves provides (% of Recommended daily allowance)

    38% of dietary fiber,
    27% of vitamin B-6 (pyridoxine),
    266% of vitamin C,
    158% of vitamin A,
    218% of iron,
    40% of calcium,
    40% magnesium,of and
    75% of manganese
    but no cholesterol.

    See the table below for in depth analysis of nutrients:

    Thyme herb (Thymus vulgaris), Fresh leaves,
    Nutritive value per 100 g.
    (Source: USDA National Nutrient data base)

    Principle Nutrient Value Percentage of RDA
    Energy 101 Kcal 5%
    Carbohydrates 24.45 g 18%
    Protein 5.56 g 10%
    Total Fat 1.68 g 8.4%
    Cholesterol 0 mg 0%
    Dietary Fiber 14.0 g 37%
    Vitamins
    Folates 45 mcg 11%
    Niacin 1.824 mg 11%
    Pantothenic acid 0.409 mg 8%
    Pyridoxine 0.348mg 27%
    Riboflavin 0.471 mg 36%
    Thiamin 0.48 mg 4%
    Vitamin-A 4751 IU 158%
    Vitamin-C 160.1 mg 266%
    Electrolytes
    Sodium 9 mg 0.5%
    Potassium 609 mg 13%
    Minerals
    Calcium 405 mg 40.5%
    Iron 17.45 mg 218%
    Magnesium 160 mg 40%
    Manganese 1.719 mg 75%
    Manganese 106 mg 15%
    Zinc 1.81 mg 16.5%
    Phyto-nutrients
    Carotene-ß 2851 mcg

    Selection and storage

    Both fresh and dried forms of thyme herb are available in the herb store. Buy fresh thyme whenever possible since it is superior in nutrients and rich in flavor. The leaves of fresh thyme should feature fresh and be a light green in color, and free from any dark spots or yellowing.

    Fresh thyme should be stored in the refrigerator wrapped in a slightly damp paper towel. Dried thyme can be kept in a tightly sealed glass container and stored in a cool, dark and dry place where it will keep fresh for up to six months.

    Medicinal uses

    • Thyme contains many important essential oils which are found to have anti-septic and anti-fungal applications.
    • Throat gargling with tepid thyme water can help relieve sore throat and bronchitis symptoms
    • Thyme based formulations has been used as anti-septic mouthwash in the treatment of caries and gingivitis.

    Culinary uses

    In order to keep the fragrance and flavor intact, thyme herb is generally added at the last moment in the cooking recipes.  This is because, prolonged cooking results in evaporation of its essential oils.

    • Thyme herb tea is a popular health drink.
    • Thyme has been used in the preparation of season soups, and sauces.
    • Thyme along with other spicy items used to marinate and additions in chicken, fish and meat recipes.

    Thyme is widely cultivated across the globe, for its strong flavor. It serves as the main ingredient in Greek, Persian, Libyan, Spanish, Syrian, Turkish and several other cuisines. The herb is available in both fresh and dried form. However, fresh thyme has a better aroma and flavor than the dried variety. Fresh thyme is sold in bunches of sprigs. A sprig consists of a woody stem, with leaves in pairs. Either the whole sprig is used in the dish or only the leaves are used and the stem is discarded. Thyme is rich in iron, manganese, phosphorous and many other minerals. It has several health benefits as well, like stimulating digestion, curing coughs, bronchitis and cold and many others. It also acts as effective antiseptic against insect bites and bacterial infection. We bring you complete information on the nutritional value of thyme, through the chart given below.

    Thyme Nutrition Facts
    Amount of Fresh Thyme: 1 tsp
    Total Weight of Thyme: 1 gm
    Amount
    Basic Components
    Carbohydrates
    0.2 g
    Water
    0.5 g
    Calories
    Total Calories
    3.3 KJ
    Calories From Fat
    0.4 KJ
    Calories From Protein
    0.4 KJ
    Calories From Carbohydrate
    2.5 KJ
    Carbohydrate
    Dietary Fiber
    0.1 g
    Starch
    0.1 g
    Sugars
    0.1 g
    Sucrose
    0.1 g
    Glucose
    0.1 g
    Fructose
    0.1 g
    Lactose
    0.1 g
    Maltose
    0.1 g
    Galactose
    0.1 g
    Vitamins
    Vitamin A
    35.6 IU
    Retinol Activity Equivalent
    1.8 mcg
    Alpha Carotene
    1.8 mcg
    Beta Carotene
    21.4 mcg
    Beta Cryptoxanthin
    21.4 mcg
    Lycopene
    21.4 mcg
    Leutin+Zeaxanthin
    21.4  mcg
    Vitamin C
    1.2 mg
    Vitamin D
    1.2 mg
    Vitamin E (Alpha Tocopherol)
    1.2 mg
    Beta Tocopherol
    1.2 mg
    Gamma Tocopherol
    1.2 mg
    Delta Tocopherol
    1.2 mg
    Vitamin K
    1.2 mcg
    Folate
    0.3 mcg
    Food Folate
    0.3 mcg
    Dietary Folate Equivalents
    0.3 mcg
    Minerals
    Calcium
    3.0 mg
    Iron
    0.1 mg
    Magnesium
    1.2 mg
    Phosphorus
    0.8 mg
    Potassium
    4.6 mg
    Sodium
    0.1 mg
    Saturated Fats
    8:00
    10:00
    0.3 mg
    0.2 mg
    12:00
    0.3 mg
    13:00
    0.3 mg
    14:00
    0.2 mg
    15:00
    0.2 mg
    16:00
    2.2 mg
    17:00
    2.2 mg
    18:00
    0.4 mg
    19:00
    0.4 mg
    20:00
    0.4 mg
    22:00
    0.4 mg
    24:00:00
    0.4 mg
    Mono unsaturated Fat
    18:1 undifferentiated
    0.6 mg
    18:1 c
    0.6 mg
    18:1 t
    0.6 mg
    20:01
    0.6 mg
    22:1 undifferentiated
    0.6 mg
    22:1 c
    22:1 t
    0.6 mg
    0.6 mg
    24:1 c
    0.6 mg
    Polyunsaturated Fat
    18:2 undifferentiated
    0.6 mg
    18:2 n-6 c, c
    0.6 mg
    18:2 c, t
    0.6 mg
    18:2 t, c
    0.6 mg
    18:2 t, t
    0.6 mg
    18:2 i
    0.6 mg
    18:2 t not further defined
    0.6 mg
    18:03
    3.4 mg
    18:3 n-3, c, c, c
    3.4 mg
    18:3 n-6, c, c, c
    3.4 mg
    18:4 undifferentiated
    3.4 mg
    20:2n-6 c, c
    3.4 mg
    20:3 undifferentiated
    3.4 mg
    20:3 n-3
    3.4 mg
    20:3 n-6
    3.4 mg
    20:4 undifferentiated
    3.4 mg
    20:4 n-3
    3.4 mg
    20:4 n-6
    3.4 mg
    20:5 n-3
    3.4 mg
    22;02
    3.4 mg
    22:5 n-3
    3.4 mg
    22:6 n-3
    3.4 mg
    Other Fats
    Omega 3 Fatty Acids
    3.4 mg
    Omega 6 Fatty Acids
    0.6 mg
    Amino Acids
    Alanine
    2.3 mg
    Arginine
    2.3 mg
    Cystine
    0.9 mg
    Glycine
    2.3 mg
    Histidine
    2.3 mg
    Isoleucine
    2.1 mg
    Leucine
    2.0 mg
    Lysine
    0.9 mg
    Methionine
    0.9 mg
    Phenylalanine
    0.9 mg
    Proline
    2.3 mg
    Serine
    2.3 mg
    Threonine
    1.2 mg
    Tryptophan
    0.9 mg
    Tyrosine
    0.9 mg
    Valine
    2.3 mg
    Hydroxyproline
    2.3 mg
    Glutamic Acid
    2.3 mg
    Aspartic Acid
    2.3 mg
    Buying & Storing Tips
    • Always look for fresh thyme, rather than the dried variety. Fresh thyme has a superior aroma and flavor.
    • Thyme leaves should be fresh green-gay in color. They should not have any dark spots or yellowing on their surface.
    • Look for thyme in local spice stores, as these contain the fresh and superior quality herb.
    • Buy the thyme that is grown organically and store it in a cool, dry and dark place, where it stays fresh for a period of six months.
    • Store the fresh thyme in the refrigerator, after wrapping it in a slightly damp paper towel. Keep the dried thyme in a tightly sealed glass container.

    2 Comments

    1. MB says:

      i really appreciate your work. The facts given are truly amazing. Tomorrow morning, first thing that i will do is buy thyme.

    2. Pingback: Tweets that mention It’s “Thyme” to boost your iron intake! — Smallworld Beauty Blog -- Topsy.com

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