Índice:
- O que é orégano?
- Quais são os diferentes tipos de orégano?
- Como o orégano beneficia sua saúde?
- 1. Alivia a dor e a inflamação
- 2. Trata infecções microbianas
- 3. Limpa problemas de caspa e couro cabeludo
- 4. Um potente antioxidante
- 5. May Treat Skin Diseases
- 6. Treats Flu And Viral Diseases
- Did You Know?
- Phytonutritional Profile Of Oregano
- How To Use Oregano in Cooking
- Sizzling Barbeque Chicken – Italian style
- What You Need
- Let’s Make It!
- How To Pick And Store The Best Oregano
- How To Dry Fresh Oregano Leaves
- How Much Oregano Is Safe To Eat? Are There Any Side Effects Of Eating Oregano?
- In Summary
- 21 fontes
Não é apenas um ótimo tempero para pizza. Orégano é uma erva medicinal com tempero.
Os gregos usavam seus extratos de folhas para aliviar dores, menstruação, indigestão e infecções microbianas. É por isso que é comumente adicionado aos alimentos mediterrâneos (1).
Pesquisas modernas revelam a presença de polifenóis nas folhas de orégano (1). Nas doses certas, esses polifenóis podem proporcionar um cabelo sem caspa e uma pele sem cicatrizes! Aqui está uma leitura exclusiva sobre orégano e seus benefícios, dicas para cozinhar e armazenar e efeitos colaterais.
Comece a rolar!
O que é orégano?
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A rigor, o orégano é mais um sabor do que uma erva. Aproximadamente 60 espécies de plantas que compartilham um sabor e cor semelhantes são frequentemente rotuladas de 'orégano' (1).
Este sabor é derivado principalmente de várias espécies de plantas Origanum e Lippia . A espécie Origanum é nativa de partes da Europa, Ásia e países mediterrâneos. A espécie Lippia pode ser encontrada no México (2).
A medicina tradicional chinesa e europeia usava orégano para curar tosse, asma, diarreia, dor de estômago e distúrbios inflamatórios menstruais. Diz-se que os gregos usavam cremes de orégano em feridas e músculos doloridos (1), (3).
Portanto, o orégano é amplamente utilizado na culinária mediterrânea atual. Os ingredientes bioativos dessas plantas conferem a elas propriedades antioxidantes, antiinflamatórias e antimicrobianas. Essas ervas são utilizadas como um agente aromatizante natural e conservante em diversos alimentos.
Com base em sua origem e composição bioquímica, o orégano é classificado em diversas variedades que são vendidas sob diferentes nomes.
Quais são os diferentes tipos de orégano?
As duas principais variedades de orégano são o europeu e o grego.
O orégano europeu (também conhecido como manjerona selvagem ou manjerona de inverno) é derivado do Origanum vulgare . O orégano grego (também conhecido como manjerona doce ou manjerona) é derivado de Origanum heracleoticum (2).
Outra variedade popular é o orégano mexicano. É derivado de Lippia graveolens e comumente conhecido como sálvia mexicana, manjerona mexicana ou sálvia selvagem mexicana (2).
O orégano europeu é produzido principalmente na Grécia, Itália, Espanha, Turquia e Estados Unidos. E o orégano mexicano é (obviamente!) Nativo do México.
Todas as variedades de orégãos são ricas em óleos essenciais. Esses óleos contêm ingredientes bioativos que dão ao tempero seu sabor e propriedades medicinais.
Conseqüentemente, as variantes do orégano europeu e grego são conhecidas por possuírem propriedades digestivas, estimulantes e desinfetantes.
Na próxima seção, você descobrirá como o orégano beneficia sua saúde, junto com evidências científicas. Continue rolando!
Como o orégano beneficia sua saúde?
Com seus abundantes flavonóides e ácidos fenólicos, o orégano é um potente antioxidante e agente antiinflamatório. Ele alivia o desconforto menstrual, dores musculares e doenças respiratórias.
1. Alivia a dor e a inflamação
Óxido nítrico, prostaglandinas e radicais livres são fatores pró-inflamatórios comuns que seu corpo produz. Extratos de orégano frescos e secos comprovadamente controlam a produção de tais compostos (4).
Ácido cafeico, ácido clorogênico, quercetina, luteolina e seus derivados em orégano desempenham um papel ativo na redução da dor e inflamação. Carvacrol, um dos principais componentes de seu óleo essencial, pode curar feridas, cortes, úlceras gástricas e cânceres (4), (5).
Portanto, o orégano pode ajudar a aliviar doenças inflamatórias como artrite reumatóide, cólicas menstruais, dores musculares, dor de dente e picadas de insetos. Você também pode fazer fórmulas tópicas à base de orégano - como creme, loção ou óleo diluído - para uso externo (6).
2. Trata infecções microbianas
O óleo essencial de orégano tem potente atividade antimicrobiana. O carvacrol e o timol - seus componentes ativos - são responsáveis por esse efeito. Eles alteram a permeabilidade das células bacterianas e fúngicas. Isso leva a um vazamento de seu conteúdo celular, levando à sua morte (7), (8).
Outro mecanismo que o orégano emprega é a liberação de radicais livres. Seu corpo libera essas moléculas reativas para destruir esses patógenos. Esse mecanismo ocorre principalmente em seu intestino. No entanto, esses radicais livres são tóxicos para o corpo (8).
Como o orégano e seu óleo são ricos em antioxidantes, consumir qualquer um deles elimina essas toxinas do sistema (8). Assim, esse tempero se desdobra tanto como conservante de alimentos quanto como agente antimicrobiano (7), (8).
3. Limpa problemas de caspa e couro cabeludo
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As folhas do orégano são reservatórios de óleo essencial. O uso de extratos de folhas de orégano no cabelo e couro cabeludo mostrou efeitos positivos em alguns estudos. Os indivíduos mostraram uma redução notável na caspa dentro de 7 dias de tratamento (9).
Os óleos de orégano têm atividade antifúngica. Seus componentes podem matar fungos pertencentes às espécies Penicillium e Fusarium . Você pode fazer um shampoo anti-caspa mais barato ou um óleo usando folhas de orégano (9).
O carvacrol e o timol neles encontrados são responsáveis por essa propriedade. Adicione óleo de coco, cânfora, folhas / flores de hibisco e folhas de orégano a essas preparações para prevenir infecções microbianas do couro cabeludo e manter o cabelo saudável (9).
4. Um potente antioxidante
O orégano possui compostos fenólicos e vitaminas que inibem a formação e o acúmulo de radicais livres. Extratos à base de água dessa especiaria podem eliminar até 70% de íons superóxidos (prejudiciais) (10), (11).
They also chemically trap (chelate) metal ions, like iron. An excess of these metal ions has deleterious effects on your metabolism.
Chemical analyses revealed the presence of vitamin E (tocopherol derivatives) in oregano leaves. These active molecules inhibit lipid peroxidation. This may stop inflammation in the vital organs, ultimately protecting you from obesity, atherosclerosis, diabetes, and Alzheimers’s disease (11), (12).
5. May Treat Skin Diseases
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The anti-inflammatory and antimicrobial property of oregano aids in wound healing. Some studies claim that this spice can treat psoriasis, eczema, rashes, and several skin conditions. However, there is insufficient evidence to prove this application (9).
Oregano oil is known for its antiseptic properties. Topical use of creams, ointments, and lotions containing this oil may relieve skin infection and inflammation (13).
It can also repair and remodel damaged tissues. With further research and trials, oregano extracts could be used in skin care products for children and adults (5).
6. Treats Flu And Viral Diseases
The carvacrol in oregano extracts demonstrates antiviral properties. Clinical studies report that this active molecule directly targets the RNA (genetic material) of certain viruses. This impairs their process of infecting a human host cell (14).
One of the most common and frequent viral infections we experience is the common cold. Ingesting oregano during a flu bout can reduce the severity of cough, sore throat, and fever. Having freshly brewed, hot oregano tea works the best in this case (15), (16).
Mexican oregano oil could inhibit other human viruses like HIV and Rotavirus. Further research is needed to establish its antiviral effects on herpes simplex virus (HSV), hepatitis viruses, and human respiratory viruses (17).
Did You Know?
The word ‘oregano’ in Greek means ‘joy of the mountain.’
Greeks believed that cows that grazed in oregano fields produce tastier meat.
The active molecules in oregano leaves – like carvacrol and thymol – are responsible for these benefits. But, it is not just these two compounds. This spice has a rich nutritional profile containing polyphenols and micronutrients.
Scroll down to know more about its full nutritional profile.
Phytonutritional Profile Of Oregano
| OREGANO (Dried leaves) | ||
|---|---|---|
| Nutrient | Unit | 1 tsp, leaves = 1.0g |
| Proximates | ||
| Water | g | 0.1 |
| Energy | kcal | 3 |
| Energy | kJ | 11 |
| Protein | g | 0.09 |
| Total lipid (fat) | g | 0.04 |
| Ash | g | 0.08 |
| Carbohydrate, by difference | g | 0.69 |
| Fiber, total dietary | g | 0.4 |
| Sugars, total | g | 0.04 |
| Sucrose | g | 0.01 |
| Glucose (dextrose) | g | 0.02 |
| Fructose | g | 0.01 |
| Minerals | ||
| Calcium, Ca | mg | 16 |
| Iron, Fe | mg | 0.37 |
| Magnesium, Mg | mg | 3 |
| Phosphorus, P | mg | 1 |
| Potassium, K | mg | 13 |
| Sodium, Na | mg | 0 |
| Zinc, Zn | mg | 0.03 |
| Copper, Cu | mg | 0.006 |
| Manganese, Mn | mg | 0.05 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 0 |
| Thiamin | mg | 0.002 |
| Riboflavin | mg | 0.005 |
| Niacin | mg | 0.046 |
| Pantothenic acid | mg | 0.009 |
| Vitamin B-6 | mg | 0.01 |
| Folate, total | µg | 2 |
| Folate, food | µg | 2 |
| Folate, DFE | µg | 2 |
| Choline, total | mg | 0.3 |
| Betaine | mg | 0.1 |
| Vitamin A, RAE | µg | 1 |
| Carotene, beta | µg | 10 |
| Vitamin A, IU | IU | 17 |
| Lutein + zeaxanthin | µg | 19 |
| Vitamin E (alpha-tocopherol) | mg | 0.18 |
| Tocopherol, gamma | mg | 0.24 |
| Tocopherol, delta | mg | 0.01 |
| Vitamin K (phylloquinone) | µg | 6.2 |
Different varieties of oregano have different concentrations of phenolic compounds. The commonly found classes are phenolic acids, esters and its glycosides, flavonoids, and steroids (18).
Phenolic acids include rosmarinic acid, caffeic acid, protocatechuic acid, and lithospermic acid (18).
Terpenoids/terpenes like sabinene, 1,8-cineole, cymene, cadinene, ocimene, caryophyllene, germacrene D, limonene, bisabolene, linalool, spathulenol, carvacrol, and thymol were also identified in oregano (18) (19).
Flavonoids – including apigenin, luteolin, chrysoeriol, diosmetin, quercetin, eriodictyol, cosmocide, and vicenin-2 – are also abundant in these leaves (18).
Since it has such a potent and loaded biochemical profile, oregano has been classified as a spice. No wonder it is integral to so many global and local cuisines!
Don’t you also want to know how to use it in cooking? Read the next section to find out how!
How To Use Oregano in Cooking
Fresh oregano can be used towards the end – like a cilantro garnish. Dried leaves should be added in the beginning so that the heat releases all its flavors.
You can use fresh/dried oregano in the following ways:
- Sprinkle it as a topping on pizzas, salads, soups, and
- Use it to flavor omelets, frittatas, and sautéed vegetables (stir-fry).
- Marinate meat and chicken with fresh, chopped oregano and other spices.
- Add it as a finishing touch to home-made garlic bread.
- Put a few sprigs of fresh oregano in a container with olive oil. Oregano-olive oil infusion is ready! You can cook, dress salads, and also apply it as a topical antiseptic/moisturizing agent.
- Vinaigrettes with oregano add great depth to Italian dishes.
Here’s a quick and delicious recipe using oregano. Why don’t you give it a shot right away?
Sizzling Barbeque Chicken – Italian style
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What You Need
- Lemon juice: 1 cup
- Vegetable/olive oil: ¼-½ cup
- Vinegar: ¼ cup
- Dried oregano: 1 tablespoon
- Garlic powder: 2 teaspoons
- Whole chicken: 1, cut into pieces
- Salt: to taste
- Pepper: to taste
- Mixing bowl: large sized
- Outdoor grill or similar grilling equipment
Let’s Make It!
- To a large mixing bowl, add lemon juice, vegetable oil, vinegar, oregano, and garlic powder. Mix the contents well. (If you manage to get fresh oregano leaves, finely chop them before adding.)
- Add the chicken pieces to the mixture.
- Season with salt and pepper.
- Toss the pieces in the marinade thoroughly to coat evenly.
- Cover and marinate in the refrigerator for at least 1 hour.(Overnight marination will give best results)
- Preheat an outdoor grill on high heat/temperature. Grease the grill grates lightly.
- When the grill is prepared, carefully place the marinated chicken pieces on the grates.
- Brush the chicken periodically with the remaining marinade while cooking.
- Cook the chicken until no longer pink and juices run clear.
- Transfer the cooked pieces to a serving dish.
- Enjoy this Italian style barbeque chicken with rice or by itself with dips of your choice.
Ta-da!
Just reading this made my stomach growl with hunger! This recipe will leave you craving more – thanks to the zest and punch that oregano packs.
As it adds a blast of flavor to your food, it is best to stock some oregano in your pantry.
Before heading out to buy some, read the next section. The tips may come in handy.
How To Pick And Store The Best Oregano
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- Choose fresh oregano over the dried form. It has a deeper flavor.
- The leaves of fresh oregano should look bright and vibrant green. The stems should be firm.
- Discard the ones with dark spots or yellowing.
- When purchasing dried oregano, try to pick the one labeled ‘organically’ These products are free from irradiation, pesticide, etc.
- To store fresh oregano, wrap the bunch in a damp paper towel and place it in the refrigerator.
- You can also freeze the leaves – whole or chopped – in airtight
- Another interesting way to freeze oregano is in ice cube trays. Place fresh oregano leaves in each of the cubes. Fill them with either water or stock and freeze. Use these frozen oregano cubes when preparing soups or stews.
- Store dried oregano in a tightly sealed glass container in a cool, dark, dry place. It keeps for about 6months when stored this way.
How To Dry Fresh Oregano Leaves
- Pull off the tiny leaves from fresh oregano stalks and air-dry them separately.
- Or, dry the entire stem, then crumble off the crisp leaves. You will need to hang bundles of these stems and leave them to dry for about two weeks. Loosely wrap a paper bag around these bundles to collect the leaves as they fall.
- For those looking to quick-dry oregano, use a microwave oven or a food dehydrator. Flip the stems/leaves periodically to expose both their sides to air and heat.
- Dried stalk remnants can go into the brick oven, grill, or smoker. Meat cooked on them will catch the mild herbaceous scent from these stalks.
With its excellent shelf life and storage options, oregano is here to stay!
But, is it healthy to eat oregano frequently? Is there an intake limit and are there any side effects linked to this herb? Scroll down to find out.
How Much Oregano Is Safe To Eat? Are There Any Side Effects Of Eating Oregano?
Oregano and its oil are likely safe when taken orally in food.
When taken by itself in medicinal amounts as a supplement, it is possibly safe. But the evidence is insufficient to prove its effectiveness (20).
However, oregano is a potent emmenagogue. It stimulates menstruation and uterine contractions (abortifacient). Hence, pregnant women and new mothers should avoid consuming it in high amounts (20).
An overdose of this herb may cause stomach ache and digestive issues. Also, applying concentrated or oxidized oregano based oils or creams may induce irritation. Though these side effects have not been proven yet, it is better to be safe than sorry (21).
In Summary
Oregano is a staple herb in the Mediterranean diet. Its antioxidant and antimicrobial activities enhance its value as a food additive and therapeutic agent. Traditional and modern alternative medicine use oregano to treat flu, cough, fever, and menstrual cramps.
Mas antes de usar orégano ou seus extratos, consulte seu médico para entender sua segurança e dosagem para seu corpo. Com consentimento médico, você pode ingerir e aplicar esta erva para obter pele e cabelo saudáveis também.
Até a próxima vez, aproveite para cozinhar com este OG de especiarias!
21 fontes
A Stylecraze tem diretrizes rígidas de abastecimento e depende de estudos revisados por pares, instituições de pesquisa acadêmica e associações médicas. Evitamos usar referências terciárias. Você pode aprender mais sobre como garantimos que nosso conteúdo seja preciso e atualizado lendo nossa política editorial.- Oregano (Origanum vulgare) extract for food preservation and improvement in gastrointestinal health, Author manuscript, HHS Public Access, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC6508890/
- OREGANO, NewCROP, Center for New Crops & Plant Products, Purdue University
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- OREGANO, College of Agriculture & Life Sciences, The University of Arizona
cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Oregano.pdf
- Flavonoids and Phenolic Acids from Oregano: Occurrence, Biological Activity and Health Benefits, Plants, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC5874591/
- Anti-inflammatory, tissue remodeling, immunomodulatory, and anticancer activities of oregano (Origanum vulgare) essential oil in a human skin disease model, Elsevier Biochimie Open, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC5801825/
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citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.637.9988&rep=rep1&type=pdf
- Antimicrobial activity of essential oils of cultivated oregano (Origanum vulgare), sage (Salvia officinalis), and thyme (Thymus vulgaris) against clinical isolates of Escherichia coli , Klebsiella oxytoca , and Klebsiella pneumoniae , Microbial Ecology in Health and Disease, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC4400296/
- Antibacterial and antioxidant activity of oregano essential oil, Iowa State University, digital Repository, Iowa State University
lib.dr.iastate.edu/cgi/viewcontent.cgi?article=1490&context=safepork
- EXTRACTED OIL FROM OREGANO (OREGANUM VULGARE) AS MAIN COMPONENT FOR ANTI-DANDRUFF SHAMPOO, Academia
www.academia.edu/34838356/EXTRACTED_OIL_FROM_OREGANO_OREGANUM_VULGARE_AS_MAIN_COMPONENT_FOR_ANTI-DANDRUFF_SHAMPOO
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- Oregano, A Grower’s Guide, K-State Research and Extension, Kansas State University Agricultural Experiment Station and Cooperative Extension Service
www.bookstore.ksre.ksu.edu/pubs/mf2621.pdf
- Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. Journal of Applied Microbiology, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/24779581
- Complementary Treatment of the Common Cold and Flu with Medicinal Plants – Results from Two Samples of Pharmacy Customers in Estonia, PLoS One, US National Library of Medicine
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www.ncbi.nlm.nih.gov/pmc/articles/PMC3768712/
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