Sage: Nutrition Facts and Health Benefits

Sage: Nutrition Facts and Health Benefits


Sage is among the oldest herbs in the world.

Scientists may refer to this herb as Salvia officinalis. And it belongs to a plant family which includes rosemary as well.

Sage originated from the regions around the Mediterranean Sea thousands of years ago.

It has served as both an addition to people’s diet and a medicinal herb.

Its various applications were recorded in ancient Greek and Roman empire.

People used sage to preserve meat at that time when there was no refrigeration.

Besides, we can figure out the importance of sage in the two cultures by the fact that the Romans even held a special event to collect sage.

It continued to remain popular and sacred in the coming periods of human history.

In the 10th century, there was a belief among Arab physicians that sage might be associated with immortality.

Four centuries later, sage helped Europeans stay away from witchcraft.

In the 17th century, sage tea was so popular in China that a sage leave was equivalent to three tea leaves in the market.

The first thing in sage that attracts people is its unique flavor – sweet savory and soft. In addition, its promoting effects on people’s health are very famous as well.

This has driven many scientists to examine sage nutrition during the last years.

Nutrition Facts

Sage: Nutrition Facts

While the amount of water in sage’s content is particularly low, protein, fat and carbs make up for considerable proportions.

Sage also contains an extremely high content of dietary fiber with more than 40 gram per 100 grams of serving (1).

But what might impress you more in sage nutrition is its abundance of minerals.

Calcium has the highest amount with 1652 mg, followed by potassium and magnesium.

This herb is full of iron, phosphorus or sodium as well.

Sage nutrition facts do not cease to amaze us when there are substantial amounts of vitamins present in this herb.

Vitamins range from A, B, to C… Some very important nutrients, such as lutein and zeaxanthin, exist in great amounts.

They are promising agents to constitute many amazing sage health benefits.

Health Benefits of Sage

Here are top 7 health benefits of sage which have provided people with effective tips to improve their well-beings.

1. Bones

One of the best health benefits of sage is to strengthen the bone health.

It is not surprising when the amount of calcium in sage is extremely high.

However, this property also comes from its richness of vitamin K which only a limited number of foods provide.

Vitamin K plays an essential role in improving the bone density which might be damaged by aging process (23).

In addition, this is important for the prevention against osteoporosis, a commonly problem in elderly people (4).

Thus, to maximize the intake of vitamin K in your daily diet requires the addition of sage leaves.

Bottom Line: Sage is a rich source of vitamin K which is useful to prevent osteoporosis and many bone-related problems.

2. Cognitive Function

One of the most important health benefits of sage is to foster the cognitive function.

You can either smell or consume sage leaves to improve the memory retention (5).

Some studies suggested that sage can make adults concentrate better and expand their memory (67).

Besides, another advantage that sage brings to our brain is to prevent many cognitive disorders.

Even though there is no hard evidence for its effectiveness yet, it is promising that this herb may lower the risk of Alzheimer’s disease or dementia (8).

Bottom Line: Sage is effective to improve your brain function in general and lower the risk of cognitive disorders, though more studies are necessary to verify it.

3. Immunity

Sage: Immunity Enhancement

With some antimicrobial agents, one of top sage health benefits is to boost your immune system.

This will protect you from infections caused by virus or bacteria through your skin.

The skin is one of the simplest ways by which foreign agents might enter your body.

Sage provides a great amount of vitamin C which is very helpful to enhance the immunity (910).

When the immune system works as a strong shield to fight against bacteria or virus, you will face fewer possibilities of common cold…

Bottom Line: With antimicrobial qualities, sage is a great immunity booster.

4. Skin Condition

Among top health benefits of sage are many positive effects on the skin condition.

Skin is vulnerable as we cannot control its exposure to external environment all the time.

On the other hand, toxins inside the body can be feasible factors that cause problems on the skin.

Therefore, almost all people face skin diseases at some points of their life.

Sage has been used to get rid of numerous skin problems, ranging from eczema to acne (11).

In addition, inflammation possible triggers blemishes on your skin. And sage extracts might serve as a great natural relief.

5. Diabetes

Benefits of sage on some health problems are still a controversial issue.

Nevertheless, most researchers agree that sage is a credit to the treatment of diabetes.

Some studies concentrated on this quality of sage.

Their results showed that sage could limit the glucose levels, which is beneficial for diabetic patients (1213141516).

6. Inflammation

There are numerous problems that might result from inflammation.

They can vary from simple to very complicated ones, such as arthritis, gout or even heart disease.

Fortunately, sage is a great candidate in the long-lasting fight against inflammatory issues (17).

In other words, top benefits of sage include its support to many treatments.

Some substances in sage, like rosmarinic acid, work as antioxidants to hinder bad effects of free radicals (18).

7. Eye Health

The last one in the list of top benefits of sage is all about eyes – one of the most important parts that enable us to see this beautiful life.

Vitamin A, undeniably, plays an essential role in keeping your eyes strong and healthy. And sage is an excellent container of this vitamin.

Additionally, what makes sage even better is the presence of important nutrients, such as lutein and zeaxanthin.

Studies have proved that they have great impacts on eye health (1920).

Bottom Line: Vitamin A, lutein and zeaxanthin are the main components of sage that are responsible for its benefits on the eyes.

Side Effects

Even though allergy to sage is not a common problem, it does not mean that sage is safe for everyone.

Due to the fact that sage is a member of the mint family, people had better have their condition checked before using sage to prevent annoying symptoms of allergy.

Besides, the recommendation is not to overuse sage.

Thujone in sage may have negative impacts on your nervous system if you consume too much sage.

Common problems you might encounter with the excessive consumption of sage are vomitting, vertigo, or even kidney damage…

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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