Seven Useful Herbs
Practical guide: quick ID, benefits, common uses, precautions — each section includes a photo (sourced from Unsplash).
Basil
Aromatic culinary herb — sweet, peppery. Varieties include sweet basil, Thai basil and holy basil (Tulsi).
Benefits & uses- Antioxidant and anti-inflammatory
- Used fresh in pesto, salads, sauces
- Holy basil (Tulsi) is an adaptogen — used as calming tea
Avoid concentrated oil in pregnancy; use culinary amounts normally.
Valerian
Perennial plant; medicinal root used for sleep and anxiety relief.
Benefits & uses- Natural sleep aid — used as tea, tincture or capsule
- May reduce nervous tension and muscle cramps
Can cause drowsiness — avoid driving after use. Not recommended with sedatives or in pregnancy.
Oregano
Robust Mediterranean herb; dried leaves are flavour powerhouses.
Benefits & uses- Powerful antimicrobial (carvacrol, thymol)
- Used in cooking, oregano oil used for topical or respiratory support
Concentrated oil can irritate skin — dilute before topical use; avoid large doses in pregnancy.
Rosemary
Woody aromatic shrub; culinary and medicinal uses including cognition and hair care.
Benefits & uses- May improve memory and mental clarity
- Used in roasted dishes; oil used in hair & scalp care
High doses may upset stomach; avoid concentrated oil with epilepsy or pregnancy.
Echinacea
North American coneflower used to support the immune system and shorten colds.
Benefits & uses- Immune-supporting; commonly used as short courses when colds start
- Available as tea, tincture, capsules, lozenges
Avoid if allergic to ragweed; limit long-term continuous use.
Peppermint
Cooling mint used for digestion, headaches and respiratory relief.
Benefits & uses- Relieves bloating, IBS symptoms; menthol helps headaches
- Used as tea, essential oil (topical or inhalation), in oral care
May worsen acid reflux for some; avoid strong oils near eyes or broken skin.
Sage
Fragrant grey-green leaves — culinary and medicinal (memory, menopause relief).
Benefits & uses- Supports cognitive function; traditionally used for hot flashes
- Used fresh/dried in cooking; sage gargles for throat health
Contains thujone — avoid excessive intake; not recommended during pregnancy or seizure disorders.
Quick reference table
| Herb | Main use | Form | Caution |
|---|---|---|---|
| Basil | Digestive, antioxidant | Fresh, tea, oil | Avoid concentrated oil in pregnancy |
| Valerian | Sleep aid | Root tea, tincture, capsules | Drowsiness; avoid with sedatives |
| Oregano | Antimicrobial | Dried leaves, oil | Irritates skin in concentrated form |
| Rosemary | Memory, circulation | Leaves, oil | Avoid high doses in epilepsy/pregnancy |
| Echinacea | Immune support | Tea, tincture, capsules | Allergy risk (ragweed) |
| Peppermint | Digestion, headaches | Tea, oil | May worsen reflux |
| Sage | Cognition, menopause | Leaves, oil | Contains thujone — limit intake |
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