Mint Health Benefits and Side Effects
Food Catalog / Ingredients, Herbs, and Spices / MintWritten by: Christopher Karam ｜ ✔️ Medically Reviewed by: Dr. Riad M., M.D - G.P and Micheal B., M.D ｜ Last Updated: 2020 March 22
growing mint plants
Break down and Background
Mint Species and Varieties
Mint plants, also known as peppermint, pudina, and mentha, are widely regarded as a weed since its species tend to be invasive. If grown in a vegetable garden it may take nutrients and vitamins from growing vegetables that need resources to grow properly.
Mint leaves are very healthy for your digestive system as well as irritable bowel syndrome (IBS), brain function, and is an anti-inflammatory herb due to the its high vitamins, minerals, and fiber content.
It can drastically improve your overall health and is easily incorporated in many savory and sweet recipes. Mint has also been used throughout centuries as a natural medical remedy to treat many different diseases, complications, and infections.
The mint plant (genus Mentha) is part of the Lamiaceae family of herbs, which also includes:
Basil
Peppermint
Spearmint
Rosemary
Sage
Summer savory
Marjoram
Oregano
Anise hyssop
Thyme
Lavender
Perilla
Recipes That Go Well With Fresh Mint
Mint is quite popular in a large variety of beverages, foods, and recipes, include the following:
Sauces including lamb sauces, white wine vinegar mint sauce, chimichurri, yogurt sauce, and lemon-mint sauce
Salads such as Mediterranean salads and fruit salads
Desserts combined with chocolate such as puddings, cakes, brownies, ice cream, cheesecake, and cookies
Dairy products such as milk, whipped cream, cheeses, peppermint milk, and peppermint ice cream
Herbs mixed with dill, basil, peppermint leaves, oregano, and rosemary
Oils such as olive oil, coconut oil, pesto, canola oil, lemon and other essential oils
Vegetables such as cucumbers, acorns, squash, beets, parsnips, carrots, mustard and mustard seeds, zucchini, bell peppers, eggplants, onions, peas, green beans, and asparagus
Fruits such as vanilla beans, strawberries, lemons, limes, watermelon, bananas, blueberries, raspberries, blackberries, pineapple, oranges, apples, pomegranates, coconuts, and kiwis
Drinks such as alcoholic drinks, shakes, lemonade and limeade, club soda, and water
Gums using mint or peppermint
Alcoholic beverages such as mojitos, vodka mint lemonade, red and white wines, baileys, martinis, gimlets, rum, and tequila
While eating mint can offer multiple health benefits, there are other more subtle benefits that comes from applying it to your skin, inhaling vapors through diffusers or burning, or taking it through capsules and supplements.
chocolate mint plants
List of Nutrition Facts and Essential Oils
What gives mint its large list of health benefits is the high content of antioxidants, most commonly used to treat stomach issues and indigestion as it has potent antibacterial and antifungal essential oils.
Mint originated in the Asian, European, and Mediterranean areas, it’s been used for cleaning tools, tables, and their skin. Romans used to use fresh mint as a mouth freshener, whitening teeth, and as a base for their sauces.
It’s even been used for healing open wounds due to it’s blood clotting effects for soldiers during war time. Known as a high value herb that’s associated with wealth, status, good health, and cleanliness.
Mint has a calming and relaxing effect due to all of the menthol, in addition to its anti-inflammatory properties, mint reduces painful symptoms similarly to ibuprofen and pain killers.
Both mint and peppermint contain and produce a lot of menthol. Dried peppermint has around 0.3 to 0.5% of essential oils including:
Menthol (7% to 48%)
Menthone (20% to 46%)
Menthyl acetate (3% to 10%)
Menthofuran (1% to 17%)
1,8-Cineol (3% to 6%)
Menthol and menthyl both increase blood flow in the body, also activating a nervous system receptor called TRPM8 that reduces blood flow and blocks nerve receptors.
Additionally, menthol binds to kappa opiod receptors that further causes a feeling of numbness, cooling sensation, and pain reduction.
When you have a cold, having a glass of water with lemon juice as well as mint will relieve, soothe, and disinfect your throat. Mint is also great in fruit smoothies using watermelon and protein shakes, adding additional layers of flavor and all of mint’s health benefits.
100 grams of mint contains nutrients including essential vitamins and minerals such as:
Potassium (16% of the Recommended Daily Allowance)
Phosphorus (8% of the RDA)
Calcium (25%)
Vitamin C (52%)
Vitamin B6 (5%)
Vitamin A (12%)
Magnesium (20%)
Manganese (25%)
Folate (12%)
Iron (28%)
Keep in mind that mint is very low in calories, every tablespoon of dried mint is 1 calorie. This makes mint a great source of protein, fiber, and healthy essential oils which is easily included into your diet or meal plan.
Mint Health Benefits
There are hundreds of studies and research papers that have proven the large list of health benefits of mint, it has been studied thoroughly for decades.
Mint and peppermint tea is one of the most consumed herbal teas world wide. It’s brewed from peppermint leaves which has the additional benefit of releasing more phenolic compounds.
The list of phenolic compounds found in mint include:
Rosmarinic acid
Caffeic acid
The list of flavanoids found in mint include:
Eriocitrin
Luteolin
Hesperidin
Mint plants contain anti-inflammatory agent called rosmarinic acid. Rosmarinic acid has many health benefits, one of which includes reducing inflammation.
mint plants on cutting board
A research study showed that applying mint essential oil effectively relieves pain and inflammation when the patient is properly hydrated.
Peppermint oil and mint extracts can help with bad breath, breastfeeding, headaches, nausea and comes in many variations such as peppermint and mint teas, powders, oil extract capsules, applying it directly onto your skin, consuming mint supplements, or through burning it then inhaling the aroma.
The most commonly reported and scientifically proven benefits of mint includes improved digestion, helps with weight loss, relieves nausea, depression, fatigue, and headaches. Additionally, it’s also used in treatments for treating asthma, memory loss, and improving skin health.
- Relieves Symptoms of Irritable Bowel Syndrome (IBS)
Cramps
Bloating
Excess gas
Abdominal pains
Constipation
Diarrhea
Fatigue and difficulty sleeping
This affects the digestive tract and is usually caused by a poor diet as well as stress. Often, IBS is treated with medications such as laxatives and anti-diarrhea drugs, making healthy changes to your diet, and avoiding certain foods such as:
Dairy and lactose (milk, ice cream, cheese, yogurt)
Certain fruits (peaches, watermelon, pears, mangoes, apples, plums, nectarines)
Beans and legumes
High-fructose corn syrup, sugar, and sweeteners
Fried foods
Wheat-based and refined bread, cereals, and pasta
Gluten
Caffeinated drinks
Cashews and pistachios
There has been some research conducted surrounding mint and peppermint essential oils as well as min teas, as the anti-inflammatory and antibacterial effects of mint both help to soothe most abdominal pains, inflammation in the intestines, removes harmful bacteria, and reduces bloating.
Multiple scientific studies have proven that adding 1 to 2 drops of peppermint essential oils into your herbal teas is beneficial in treating IBS.
The list of herbal teas that can additionally reduce inflammation and symptoms of IBS:
Green tea
Chamomile tea
Ginger tea
Peppermint tea
Sage tea
White tea
Hibiscus tea
Oolong tea
This is because peppermint oil contains menthol, flavanoids, and phenolic acids. These plant-based compound helps to ease the symptoms of IBS while also providing relief. Providing calming and relaxing effects on the muscles of the entire digestive tract
- Relieves Indigestion
Similar to ginger and ginseng, mint is just as effective for relieving stomach-related issues such as indigestion and bloating while calming and soothing the area of discomfort.
There are multiple scientific studies that proved that mint works as a laxative due to the essential oils and insoluble fiber, moving food through the intestines at a consistent pace while increasing nutrient absorption.
mint plants growing in a garden
Peppermint essential oil’s health benefits are amplified when paired with caraway oil, reducing intestinal gas production, intestinal cramping, and soothes the digestive tract as well as an upset stomach.
Multiple clinical studies proved that supplementing with both peppermint oil and caraway oil together had similar effects to indigestion medications such as:
Omeprazole (Prilosec, Zegerid)
Lansoprazole (Prevacid)
Rabeprazole (Aciphex)
Pantoprazole (Protonix)
Esomeprazole (Nexium)
Dexlansoprazole (Dexilant)
- May Improve Brain Function
A study conducted on 144 young adults that have been instructed to smell the aroma of peppermint essential oil and ylang ylang.
This was to be done for five minutes for each subject and have all been tested under the Cognitive Drug Research computerized assessment battery.
Peppermint was able to enhance the memory of all subjects whereas ylang ylang slightly impaired memory, and lengthened processing speeds.
Judging subjective mood, peppermint oil increased alertness whereas ylang ylang decreased alertness, but significantly increased calmness.
Another clinical study conducted on 24 participants around the age of 25, found that ingesting or breathing in the aroma equal to a total of 50 to 100 microliters of essential mint oils found these following health benefits:
Increased calcium influx in neurons
Improved performance on a cognitively demanding, Rapid Visual Information Processing task (RVIP)
Prolonged the mental fatigue associated with extended cognitive task performance in healthy adults
- Reduces Morning Nausea
Ingesting and smelling the aroma of a couple of mint leaves is all you’d need to alleviate symptoms of all forms of nausea.
The healthy plant-based compounds and menthol found in mint help reduce blood flow to the digestive area, numb as well as calm the nerves in the stomach area.
Having a similar effect to ginger, expecting mothers can eat mint leaves every morning and the uncomfortable feeling of nausea will be reduced, if not completely removed.
- Treats Cold Symptoms
Mint, ginseng, and ginger will all help in relieve your symptoms and get rid of a cold quicker as it’s a strong decongestant. By relaxing your lungs, muscular system, and by clearing your sinuses as well as accumulated mucus in your respiratory system.
Making colds more tolerable and reducing tension and sinus related headaches. Menthol eases other common cold symptoms such as:
Congestion
Low-grade fevers
Sore throats
Runny and stuffy nose and sinuses
Coughs
Muscle aches
Sneezing
Malaise
For optimal results, the aroma of peppermint and mint oil both help decongest your lungs and nasal passages, spreading the menthol through your respiratory tract easier.
bundle of mint herbs
- Reduces Breastfeeding Pains
The pain can reduce the joy of breastfeeding as well as make it difficult, painful, and sometimes irritating to feed your baby comfortably.
There have been many scientific and clinical studies surrounding breastfeeding pain and breastmilk production with the consumption and application of mint. Usually caused by skin irritation, inflammation, and breast muscle soreness.
The menthol and other compounds found in mint help reduce nerve response, nerve pain, bacteria buildup, and skin dryness due to mint’s antibacterial and tissue flexibility properties. This can also be achieved by rubbing a mint leaf on the affected area.
- Reduces Symptoms of Asthma
Many essential plant oils help treat asthma as well as reduce some of the side effects. Peppermint oil and carrier oil can both be either diffused or applied directly onto your skin.
The plant-based compounds relaxes swollen membranes in the nose as well as the bronchial smooth muscles in the lungs, allowing for more oxygen to enter the respiratory system, loosens mucus, and reduces inflammation of lung tissues.
Here’s a list of foods and ingredients that also help treat symptoms of asthma:
Garlic
Turmeric
Honey
Ginger
Omega-3 fatty acids found in supplements or fatty fish
Coneflower (Echinacea)
Licorice Root
Vitamin D-rich foods, such as fatty fish, eggs, as well as fortified cow milk, soy milk, wheat milk, cashew milk, and almond milk
Beta carotene-rich vegetables, such as carrots, sweet potatoes, kale, spinach, squash, bell peppers, and leafy greens
Magnesium-rich foods, such as avocado, cocoa powder, chickpeas and other beans, nuts and seeds, bananas, spinach, legumes, and tofu
peppermint plants
- Mint Helps with Weight Loss
Additionally, mint is very low in calories and is low on the glycemic index which makes it a great herb for gradually losing weight.
- Relieves Migraines and Headaches
Menthol is able to numb the area it comes in contact with and restricts nerve signals by binding to kappa opioid receptors, also slightly restricting blood flow and reduces inflammation.
When menthol gets metabolized and enters the blood stream, it’s able to pass the blood-brain barrier which allows these health benefits to have an effect on the brain.
Reducing inflammation and slightly reducing blood flow to the brain reduces the intensity of the following types of migraines and tensions:
Migraines with Aura
Migraines without Aura (Common Migraine)
Hemiplegic Migraine
Retinal Migraine
Ice Pick Headaches
Cluster Headaches
Cervicogenic headache
Sinus tension
Nausea
This type of herb is known for supporting the body's ability to accommodate emotional and physical stresses. The goal is to support the energy and assist with stress management. It is the strong aroma that seems to keep the headaches away along with alleviating unwanted stress.
- Gets Rid of Bad Breath
The most common reason for bad breath is due to poor oral hygiene and dry mouths from not drinking enough water. Mint’s essential oils fights off the bad breath causing bacteria on the surface of your tongue, teeth, and gums.
Many gums containing menthol will mask your bad breath as well as coats your mouth with menthol and sometimes chlorophyll.
There are other alternatives to gum, chewing mint leaves or drinking peppermint tea can both help get rid of bad breath and eliminate bacteria in the mouth.
Mint Side Effects and Detriments
Although mint has many health benefits that comes from its essential oils and plant-based compounds, there are still many side effects to using mint.
Most of the harmful effects comes from it’s plant-based compounds, flavonoids, and terpenoids such as menthol, menthone, menthyl acetate, eriocitrin, hesperidin, kaempferol 7-O-rutinoside, limonene, pulegone, caryophyllene, and pinene.
The majority of these active plant-based compounds are used in natural pesticides, herbicides, and insecticides. There have been no reported life-treatening side effects of mint.
Mint has many mild side effects, most of which comes from allergic reactions or irritants from the herb. The mild side effects of mint include:
Heartburn
Dry mouth
Nausea and vomiting
Diarrhea
Rashes, itchiness, and swelling
fresh dried mint in a bowl surrounded by leaves
- Reduces Breast Milk Supply
As menthol enters the blood stream it' restricts blood flow and nerve responses to multiple area, including the female breasts.
restricting blood flow and nerve responses to the breasts causes the production of milk to slow down and sometimes halt. This makes the existing breastmilk supply dry out quicker than usual.
When breastfeeding, avoid taking any mint supplements or teas for optimal production. This is even more relevant to women who already struggle with producing breastmilk.
- Possible Allergic Reactions On The Skin
Many people have sensitive skin, peppermint and mint essential oils could trigger additional issues such as rashes, redness, as well as blistering of dry and sensitive skin.
You may also experience mouth tingling or itching, swolen lips, tongue, and throat, as well as abdominal pains. If you begin to develop hives and/or find it difficult to breathe seek emergency medical help as soon as possible.
- Negatively Interacts with Certain Medications
Here’s the full list of medications and supplements that have additional side effects when including mint into your diet:
Iron supplements
Cyclosporine: Natural immunosuppressant for preventing organ rejection
Stomach acid blockers (Histamine-2 (H2) blockers): Cimetidine (Tagamet), Ranitidine (Zantac), Nizatidine (Axid), and Famotidine (Pepcid)
Antibiotics and antifungal medicine
Antiseizure medication: Acetazolamide, Carbamazepine, and Tegretol
Heart Medications: Acebutolol (Sectral), Atenolol (Tenormin), and Betaxolol (Kerlone)
High blood pressure medications: Diuretics, Beta blockers, ACE inhibitors, Angiotensin II receptor blockers, and Calcium channel blockers
Rating and Recommendation
Highly Recommended
Mint is a healthy herb that can be added to almost any type kind of food or drink. Mostly used for relieving symptoms and issues in the digestive system.
Most of mint’s health benefits comes from mentho which is used to suppress nervous system signals, reducing sensation and numbing, reducing inflammation, and improving digestion.
In addition, the healthy plant-based compounds found in mint such as the flavanoids, flavanols, and phenolic compounds all contribute to increasing the strength of your immune system, its antibacterial, antifungal, and antiviral properties.
Here’s the full list of the health benefits of mint:
Relieves Symptoms of Irritable Bowel Syndrome (IBS)
Relieves Indigestion
May Improve Brain Function
Reduces Morning Nausea
Treats Cold Symptoms
Reduces Breastfeeding Pains
Reduces Symptoms of Asthma
Mint Helps with Weight Loss
Relieves Migraines and Headaches
Gets Rid of Bad Breath
Here’s the full list of side effects of mint:
Reduces Breast Milk Supply
Possible Allergic Reactions On The Skin
Negatively Interacts with Certain Medications
If you have suffered or are currently suffering from heart related issues, seizures, acid reflux, and high blood pressure you should consult your medical professional before adding mint or making any changes to your diet.
Frequently Asked Questions
What are the benefits of mint leaves?
Mint has many health benefits, most of which revolve around the digestive system, blood pressure, and reducing inflammation.
It can be added to many cooking, desert, and drink recipes to give a dish a lighter and fresher flavor.
Here's the full list of health benefits: 1. Relieves Symptoms of Irritable Bowel Syndrome (IBS)
- Relieves Indigestion
- May Improve Brain Function
- Reduces Morning Nausea
- Treats Cold Symptoms
- Reduces Breastfeeding Pains
- Reduces Symptoms of Asthma
- Mint Helps with Weight Loss
- Relieves Migraines and Headaches
- Gets Rid of Bad Breath
How to grow a chocolate mint plant?
The chocolate mint plant (Herbaceous perennial f. citrata) is a fragrant brown and green colored plant that has the appearance and flavor of chocolate.
Chocolate mint plants flourish in moist soil with partial direct sunlight, it's an invasive species so it should be planted in a restricted area.
- Soil: Plant your seeds in a rich, moist soil with a pH of 6.5 to 7.
- Light: Keep your chocolate mint plant slightly shaded, you can fully expose it to sun if you water it often.
- Water: Water the plant with ¼ cup of water and up to ½ a cup if fully exposed to sunlight.
- Fertilizer: Mint plants can use between 1 to 2 doses of balanced fertilizer every year during spring.
- Harvesting: You can begin harvesting your chocolate mint plant when the height reaches 4 to 5 inches tall. Do not take more than ⅓ of that bush during any harvest.
Make sure to harvest the plant as much as possible in each season, the plant will respond by growing at a faster rate taking up more space.
How to make mint julep?
To make a mint julep, you'll need the following ingredients:
- 4 to 5 sprigs of mint or chocolate mint
- 1 tablespoon of sugar, honey, sweetener, or any kind of syrup
- ¼ cup of bourbon whiskey
- Ice
Now you can assemble the ingredients to make your mint julep:
- Drop your mint leaves and choice of sugar at the bottom of your cup
- Using a pestle or spoon, crush the leaves and sugar to release the essential oils and start binding the ingredients
- Add the bourbon whiskey
- Fill the cup with ice and sir until everything's fully incorporated
- Garnish and enjoy!
