Sage (Salvia officinalis) is a perennial, evergreen subshrub with woody stems, grayish leaves, and blue to purplish flowers. It’s native to the Mediterranean region and has a long history of medicinal and culinary use. Here’s a look at the health benefits and nutritional profile of sage.
Health Benefits of Sage
- Rich in Antioxidants: Sage is packed with antioxidants, which help neutralize harmful free radicals and reduce oxidative stress.
- Anti-inflammatory Properties: It contains compounds that help reduce inflammation, which can help alleviate symptoms of inflammatory conditions.
- Improves Cognitive Function: Some studies suggest that sage can enhance memory and cognitive function, potentially benefiting those with Alzheimer’s disease.
- Supports Oral Health: Sage has antimicrobial properties that can help combat dental plaque, gingivitis, and other oral health issues.
- Lowers Blood Sugar Levels: Sage may help regulate blood sugar levels, which is beneficial for people with diabetes.
- Menopausal Symptom Relief: It can help alleviate symptoms of menopause, such as hot flashes and night sweats.
- Boosts Immune System: Sage has antimicrobial and antiviral properties, which can help strengthen the immune system.

Nutrition Table of Sage (per 100 grams)
Nutrient | Amount |
---|---|
Calories | 315 kcal |
Protein | 10.63 g |
Total Fat | 12.75 g |
Saturated Fat | 7.026 g |
Trans Fat | 0 g |
Cholesterol | 0 mg |
Sodium | 11 mg |
Potassium | 1070 mg |
Total Carbohydrate | 60.73 g |
Dietary Fiber | 40.3 g |
Sugars | 1.71 g |
Vitamin A | 5900 IU |
Vitamin C | 32.4 mg |
Calcium | 1652 mg |
Iron | 28.12 mg |
Magnesium | 428 mg |
Usage Tips
- Culinary Use: Sage can be used fresh or dried in a variety of dishes, including meats, sauces, and stuffing.
- Tea: Sage leaves can be used to make a soothing tea.
- Essential Oil: Sage oil is used in aromatherapy and can be applied topically for its therapeutic benefits.
- Herbal Remedies: Sage can be used in herbal preparations for its medicinal properties.
Precautions
- Sage is generally safe for most people when used in culinary amounts. However, in large doses, it can be toxic due to the compound thujone, especially for individuals with certain medical conditions.
- Pregnant or breastfeeding women should avoid using sage in medicinal amounts.
- Always consult with a healthcare provider before starting any new herbal supplement or remedy.
By incorporating sage into your diet and health routine, you can enjoy its unique flavor and numerous health benefits.
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