Rosemary: Nutrition Facts and Health Benefits

Rosemary: Nutrition Facts and Health Benefits


In addition to its unique aroma and taste, rosemary has been famous for its various applications.

The reputation of rosemary throughout history mainly results from people’s faith in its positive effects on the memory.

Besides, rosemary and its oil was also common in the production of cosmetics and decorations of costumes.

Historically speaking, rosemary’s birthplace is the Mediterranean area.

But nowadays, it is more popular in temperate regions, including both Europe and America.

In fact, the culinary use of rosemary is the most common in Italy.

With the rapid development of science and technology in recent years, people have come to understand rosemary nutrition better.

This helps to confirm some of rosemary health benefits which have been widely known for ages.

Nutrition Facts

Rosemary - Nutrition Facts

Rosemary is a quite high calorie ingredient when 100 grams of fresh rosemary provides about 131 calories (1).

More than 67 percent of rosemary’s content is water.

One of the outstanding rosemary nutrition facts is its high content of fiber with 14.1 grams per 100 grams of serving.

While carbs make up for a quite high percentage with approximately 20 percent, protein only accounts for less than 4 percent.

Another important point in rosemary nutrition facts is considerable amounts of vitamins and minerals.

Potassium and calcium exceed other minerals with 668 and 317 mg in 100 grams of fresh rosemary.

Magnesium, sodium, and phosphorus are the following elements.

In terms of vitamins, rosemary is full of vitamins A, B, C.

Health Benefits of Rosemary

With these details in rosemary nutrition, it is closer to make hard confirmation on health benefits of rosemary.

Here are top 7  health benefits of rosemary of which you had better be well aware.

1. Memory

Rosemary - Memory

Undeniably, one of the first recorded benefits of rosemary is to strengthen the memory.

When examining the impacts of different essential oils on the memory, scientists found out that rosemary is beneficial for the memory quality (2) (3).

In addition, some studies indicated that rosemary could enhance the cognitive function among elderly people.

In one research with 28 elderly participants whose average age is 75, they used dried rosemary leaf powder. The results were positive with some recorded improvements memory quality and speed (4).

Even the inhalation of rosemary oil can be effective to improve the activities of brain wave and your nervous system in general (5).

Bottom Line: Early statements about rosemary’s benefits for the cognitive function are absolutely true with evidence from many studies.

2. Immunity

Another among top health benefits of rosemary is to boost the immune system, thanks to its anti-inflammatory and antioxidant qualities (6).

Containing many antioxidant compounds which are great for the immunity, rosemary improves your body’s ability to fight against bacteria and virus.

Some of its antioxidants are caffeic acid, carnosol or betulic acid… (7).

As a result, rosemary has protective effects against bacterial and viral infections.

In particular, you can make use of rosemary to get rid of H. pylori bacteria. This is the main cause for stomach ulcers (8).

Studies revealed that rosemary could hinder the development of this bacteria inside the body (9).

Bottom Line: With many antioxidant compounds in its content, rosemary can serve as an immunity booster. It is also useful to prevent many dangerous bacterial infections.

3. Digestion

Rosemary - Digestion

The widespread use of rosemary in cuisines comes from not only its flavor, but also its wide range of benefits.

One of top benefits of rosemary is to improve the digestion and prevent many stomach-related problems.

The richness of fiber in rosemary is absolutely beneficial for smooth bowel movements (10).

There is an association between the use of rosemary oil in massage and the treatment for constipation in elderly people (11).

You can apply it for coping with diarrhea, bloating or upset stomachs. Thus, you had better include rosemary in your daily diet.

Bottom Line: Containing much fiber, rosemary is a great choice to strengthen the digestive system.

4. Headache

Because of its anti-inflammatory and analgesic qualities, rosemary can be a wonderful choice to get rid of headaches (12).

In fact, among top health benefits of rosemary, there is something to do with pain.

You can choose to use rosemary in many ways, no matter whether you consume it or use its oil. And the results are still amazing for those suffering from migraines (13).

5. Anxiety and Stress

Rosemary - Anxiety and Stress

Rosemary’s aroma is attractive for not only cooking but also calming your mind.

In fact, to handle anxiety and stress is one of the best and oldest health benefits of rosemary.

This benefit proves to be valuable, especially in this day and age when stress and anxiety are common. However, not everybody has enough time to encounter it.

With calming quality, rosemary can have relaxing effects on your tense muscles (14).

If you inhale the aroma from rosemary oil in more or less than 60 minutes, you might feel more cheerful.

This is the result from many studies on the use of rosemary oil (15) (16) (17).

Bottom Line: People have made use of rosemary to cope with stress and anxiety for long, and there is no reason for you to skip this amazing benefit.

6. Hair

To fasten your hair growth is also one of the best rosemary health benefits.

As rosemary can foster the blood circulation, more blood will be carried to your scalp. Thus, the hair will get more necessary nutrients to grow faster.

In 1998, the Archives of Dermatology published a study to indicate the effectiveness of rosemary aromatherapy to handle alopecia areata (18).

Moreover, with antibacterial property, rosemary can hinder the development of dandruff and itchiness on the scalp.

If you want to make your hair profit from rosemary, simply follow these steps regularly.

  • Put some fresh rosemary leaves inside boiling water.
  • Steep them in about 15 minutes and then, eliminate the rosemary leaves.
  • After the water becomes cool, you can use it to wash your hair and scalp several times on a weekly basis.

Bottom Line: Rosemary can serve as an effective tool to speed up the growth of your hair.

7. Detoxification

Thanks to its diuretic nature, rosemary health benefits also include detoxification. This means that rosemary can improve the eradication of toxins from your body.

As a result, when your body expels more water, it also eliminates toxins, salt and other excessive harmful elements, such as fat.

There is also a link between rosemary and the enhancement of liver’s function (19) (20).

Bottom Line: Rosemary which is diuretic can speed up the process of detoxifying your body.

Side Effects

Even though benefits of rosemary have attracted people’s attention for ages, they seem to underestimate its side effects.

Rosemary oil cannot be consumed. Instead, you should apply it when you massage body parts.

Besides, allergy to rosemary is also a common problem when it comes to this herb. You had better consult a doctor if you experience any annoying symptom, such as swelling or pain.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Rosemary: Nutrition Facts and Health Benefits
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