For thousands of years, aromatic plants have occupied an essential place in culinary and medicinal traditions around the world. Used to enhance the flavors of dishes, they are also recognized for their proven therapeutic properties . Today, science confirms what ancestral knowledge had already established: the bioactive compounds of aromatics have significant pharmacological potential , ranging from improving digestion to modulating the body's inflammatory and oxidative responses.

Rich in essential oils, polyphenols, flavonoids and terpenes , these plants have antioxidant, antimicrobial and anti-inflammatory effects, thus contributing to the prevention of many chronic diseases. But which plants should we favor according to the benefits sought? What are their mechanisms of action on health ? And how can we effectively integrate them into our diet to maximize their effects?

In this article, we will explore in detail the role of aromatics on human health , analyzing their biochemical properties, their therapeutic applications and their culinary uses . A scientific and practical approach to better understand how these everyday plants can become true allies of our well-being.

General benefits of herbs

Nutrient rich: a concentrate of vitamins, minerals and antioxidants

Aromatic plants are real concentrates of essential micronutrients that contribute to the prevention of many pathologies . Their high nutritional density makes it possible to optimize the intake of vitamins, minerals and antioxidants through regular and moderate consumption.

1. Vitamins: a key contribution to cellular metabolism

Herbs are a notable source of water-soluble and fat-soluble vitamins , essential for cellular function and protection against oxidative stress :

• Vitamin C (ascorbic acid): Present in large quantities in parsley, coriander and basil , it promotes collagen synthesis, strengthens immunity and acts as a powerful antioxidant .
• Vitamin A (retinol and provitamin A in the form of β-carotene): Found in thyme, tarragon and oregano , it contributes to eye health and cell regeneration .
• Vitamin K : Present in basil and chives , it plays a fundamental role in blood clotting and bone mineralization .

2. Minerals and trace elements: structural and functional elements

Aromatic herbs contain a significant amount of minerals essential for the proper functioning of the body:

• Calcium : Essential for bone strength and muscle metabolism , it is abundant in thyme and rosemary .
• Magnesium : Necessary for nerve transmission and muscle relaxation , it is particularly concentrated in parsley and mint .
• Non-heme iron : Essential for the formation of red blood cells , it is well represented in basil and parsley , although its absorption is optimized when combined with a source of vitamin C.

3. Antioxidants: protection against oxidative stress

Herbs are rich in polyphenols, flavonoids and carotenoids , which neutralize free radicals and reduce systemic inflammation :

• Rosmarinic acid (found in rosemary, basil and mint ): Powerful antioxidant that protects cells from premature aging and has neuroprotective effects.
• Quercetin (found in parsley and dill ): A flavonoid with anti-inflammatory and cardioprotective effects .
• Carotenoids (β-carotene from thyme and chives ): Improve the health of the skin and mucous membranes .

Common Medicinal Properties of Herbs

Herbs are not only sources of nutrients; they also have demonstrated pharmacological properties , including antimicrobial, anti-inflammatory and digestive properties .

1. Antimicrobial properties: action against bacteria, viruses and fungi

Several bioactive compounds present in aromatics exert an inhibitory effect on pathogenic microorganisms , in particular thanks to their essential oil content :

• Thymol and carvacrol (thyme, oregano, savory) : Powerful phenols with antibacterial and antifungal properties effective against strains such as Staphylococcus aureus and Escherichia coli .
• Eugenol (basil, bay leaf, clove) : A molecule with antiseptic and antiviral effects, used in dentistry for its local analgesic action .
• Menthol (peppermint, spearmint) : Natural antibacterial effective against Helicobacter pylori , the bacteria involved in gastric ulcers.

These properties explain why aromatics were historically used for food preservation , thereby reducing the proliferation of pathogens in perishable goods.

2. Anti-inflammatory properties: modulation of inflammatory processes

Chronic inflammation is a key factor in the development of metabolic and degenerative diseases. Aromatic herbs contain bioactive compounds capable of inhibiting certain pro-inflammatory pathways :

• Rosmarinic acid (rosemary, basil, sage) : Inhibits inflammatory cytokines ( TNF-α , IL-6 ), thereby reducing joint and brain inflammation.
• Apigenin (parsley, chamomile) : A flavonoid known for its anti-inflammatory and neuroprotective effects .
• Linalool (coriander, lavender, basil) : Has relaxing and analgesic properties , with a potential effect on muscle pain and migraines.

Regular consumption of these plants could thus play a preventive and therapeutic role in chronic inflammatory diseases such as arthritis, cardiovascular diseases and digestive disorders .

3. Digestive properties: stimulation of enzymes and gastrointestinal protection

Digestive enzymes and intestinal motility are modulated by many components present in aromatics, promoting better digestion and reducing gastrointestinal discomfort:

• Carminatives (fennel, dill, mint, coriander) : Reduce bloating and intestinal spasms by relaxing the smooth muscles of the digestive tract.
• Bile secretion stimulants (rosemary, artichoke, turmeric) : Promote the digestion of lipids and prevent the formation of gallstones.
• Gastroprotective effect (thyme, licorice, ginger) : Protect the gastric mucosa against irritation caused by acidity and non-steroidal anti-inflammatory drugs (NSAIDs).

Details of aromatic plants and their specific benefits

Each aromatic plant has a unique biochemical composition, giving it specific health properties.

Basil ( Ocimum basilicum ): a neuroprotective anti-inflammatory

Active ingredients

• Eugenol : anti-inflammatory and analgesic action.
• Linalool : anxiolytic and sedative effect.
• Rosmarinic acid : powerful antioxidant.

Health benefits

✅ Stress and anxiety reduction : Linalool acts on GABA receptors in the brain, promoting relaxation.
✅ Anti-inflammatory properties : inhibition of pro-inflammatory cytokines, useful against arthritis and muscle pain.
✅ Digestive support : stimulates the secretion of digestive enzymes and prevents intestinal spasms.

Recommended use

• Infusion : to reduce stress and improve digestion.
• Essential oil : for external use to relieve muscular pain.

Thyme ( Thymus vulgaris ): a natural antiseptic and lung protector

Active ingredients

• Thymol and carvacrol : powerful antimicrobials.
• Flavonoids (apigenin, luteolin) : antioxidant and cardioprotective effects.

Health benefits

✅ Antimicrobial action : effective against respiratory and digestive infections ( Escherichia coli , Streptococcus pneumoniae ).
✅ Expectorant and bronchodilator : useful against coughs, bronchitis and asthma.
✅ Protective effect on the cardiovascular system : inhibition of LDL (bad cholesterol) oxidation.

Recommended use

• Infusion : in case of cold or digestive disorders.
• Inhalation : to clear the airways.

Rosemary ( Rosmarinus officinalis ): a cognitive stimulant and hepatoprotector

Active ingredients

• Rosmarinic and carnosic acid : neuroprotective and anti-inflammatory.
• Flavonoids : improvement of cerebral microcirculation.

Health benefits

✅ Improved cognitive functions : increased memory and concentration thanks to neuroprotective effects.
✅ Liver detoxification : stimulates liver enzymes and promotes the elimination of toxins.
✅ Anti-fatigue effect : natural tonic to combat physical and mental exhaustion.

Recommended use

• Infusion : to support liver function.
• Essential oil : diffused to improve concentration.

Mint ( Mentha spicata / Mentha piperita ): a digestive and respiratory regulator

Active ingredients

• Menthol : analgesic and decongestant.
• Flavonoids and rosmarinic acid : antioxidants and anti-inflammatories.

Health benefits

✅ Improved digestion : reduced bloating and gastrointestinal spasms.
✅ Cooling and decongestant effect : relieves headaches and improves breathing.
✅ Antimicrobial action : effective against Helicobacter pylori (bacteria responsible for ulcers).

Recommended use

• Infusion : after a meal to aid digestion.
• Essential oil : inhaled to decongest the sinuses.

Laurel ( Laurus nobilis ): a digestive antiseptic and immunomodulator

Active ingredients

• Cineole : expectorant and anti-inflammatory.
• Sesquiterpene lactones : antimicrobial effects.

Health benefits

✅ Stimulation of digestion : promotes bile secretion and reduces bloating.
✅ Antiseptic effect : fights against gastrointestinal infections.
✅ Immune support : antiviral and antibacterial properties.

Recommended use

• Infusion : to stimulate digestion.
• Maceration in oil : to relieve joint pain.

Oregano ( Origanum vulgare ): a powerful natural antibiotic and antifungal

Active ingredients

• Carvacrol and thymol : powerful antimicrobial agents.
• Flavonoids and rosmarinic acid : anti-inflammatory effects.

Health benefits

✅ Natural antibiotic effect : effective against Candida albicans , Escherichia coli , Staphylococcus aureus .
✅ Cardiovascular protection : reduces the oxidation of LDL cholesterol.
✅ Improvement of intestinal transit : antispasmodic and gastric protective effect.

Recommended use

• Infusion : to relieve gastrointestinal infections.
• Essential oil : applied diluted to fight against mycoses.

Parsley ( Petroselinum crispum ): a natural diuretic rich in antioxidants

Active ingredients

• Apigenin and myristicin : anti-inflammatory and liver protective action.
• Vitamin C and iron : antioxidant and remineralizing effect.

Health benefits

✅ Diuretic effect : stimulates renal elimination and fights against water retention.
✅ Purifying action : promotes the elimination of toxins and supports liver function.
✅ Source of bioavailable iron : useful in cases of anemia.

Recommended use

• Infusion : to promote the elimination of toxins.
• Raw consumption : to maximize vitamin C intake.

How to integrate herbs into your daily diet?

The incorporation of aromatic plants into the diet is not limited to a simple question of taste. Their bioavailability , thermal stability and association with other nutrients considerably influence their impact on health.

Favor fresh forms for an optimal concentration of micronutrients

Fresh aromatic herbs retain a high level of vitamins and volatile compounds , often altered by drying or cooking. To preserve their organoleptic and therapeutic properties :
✅ Add them at the end of cooking to avoid the degradation of heat-sensitive vitamins (vitamin C from parsley, menthol from mint).
✅ Use them raw in salads, smoothies and pestos to fully benefit from the antioxidants (apigenin from parsley, rosmarinic acid from basil).
✅ Cold infuse them in water or oils for a gradual extraction of fat-soluble compounds.

💡 Example: a cold infusion of fresh mint allows the polyphenols to be extracted without altering their chemical structure.

Infusions and decoctions: optimal extraction of active ingredients

Infusions and decoctions are ancestral methods allowing an effective release of the bioactive compounds of aromatic herbs:

• Infusion (moderate temperature, 5 to 10 min) → Extraction of flavonoids and light essential oils (mint, thyme, basil).
• Decoction (high temperature, 15 to 30 min) → Extraction of tannins and more robust active ingredients (rosemary, bay leaf).

💡 Example: a thyme herbal tea infused for 10 minutes preserves thymol and carvacrol, which have antiseptic and expectorant properties.

Integrate aromatics into fats for better absorption

The fat-soluble active ingredients (carotenoids, phenolic acids) present in aromatic herbs require a combination with lipids for optimal intestinal absorption.
✅ Maceration in oil : Infuse rosemary or basil in olive oil to extract the beneficial terpenes.
✅ Add to sauces and dressings : Incorporate fresh herbs to improve the bioavailability of antioxidants.
✅ Flavored Butter : Mix parsley and garlic into butter for a polyphenol-rich alternative.

💡 Example: Rosmarinic acid from rosemary is better absorbed when infused in olive oil rather than consumed alone.

Combine herbs for a synergistic effect

Some aromatic herbs have complementary actions , reinforcing their benefits when combined:
🔹 Thyme + Bay leaf + Oregano → Antimicrobial synergy against digestive infections.
🔹 Basil + Mint + Lemongrass → Optimal relaxing and digestive effect.
🔹 Rosemary + Sage + Turmeric → Anti-inflammatory and neuroprotective action.

💡 Example: an infusion combining thyme and oregano offers a broad antibacterial spectrum, limiting the proliferation of Helicobacter pylori .

Aromatics and fermentation: a winning probiotic duo

Fermented herbs help optimize the assimilation of nutrients and bioactive compounds while providing a probiotic effect that is beneficial for the intestinal microbiota.
✅ Add fresh herbs to lacto-fermentations (sauerkraut, kimchi, pickles).
✅ Add herbs to homemade yogurts and kefirs for enhanced digestive action.

💡 Example: Fermenting basil in a lacto-fermented pesto increases the bioavailability of polyphenols.

Cooking: preserving active ingredients against temperature

Cooking can alter certain fragile compounds in aromatics, but certain processes can limit their losses:
🔥 Added at the end of cooking to preserve water-soluble vitamins and essential oils.
🔥 Gentle cooking (less than 100°C) to limit the degradation of polyphenols (thyme, oregano, rosemary).
🔥 Steam cooking to preserve maximum nutrients without oxidation.

💡 Example: Steaming parsley maintains its vitamin C content, while cooking at high temperatures destroys it.

Herbal food supplements: when and why?

Concentrated extracts of aromatic plants in the form of capsules, essential oils or hydrosols can be used in the event of specific needs:
✅ Essential oils → Powerful therapeutic effect when used internally (peppermint against digestive spasms) or externally (thyme for respiratory infections).
✅ Aromatic hydrosols → Gentle alternative for daily use (basil floral water for anxiety).
✅ Dry extracts or capsules → Ideal for a high concentration of active ingredients (rosemary extract for cognitive support).

💡 Example: oregano essential oil, titrated in carvacrol, is a powerful natural antibiotic to be used under supervision.

Precautions and contraindications of aromatics

Although aromatic plants are generally recognized for their health benefits, their consumption is not without potential risks . Some people may develop allergic reactions , while others must be cautious due to interactions with certain drug treatments .

The active ingredients of aromatic plants can modulate the absorption, metabolism or elimination of certain drugs , leading to adverse effects or a reduction in the effectiveness of the treatment.

Aromatics and anticoagulants

Some aromatics have blood-thinning effects, increasing the risk of bleeding when combined with anticoagulant medications ( warfarin, aspirin, heparin ):

• Garlic, ginger, turmeric, rosemary, sage, cinnamon → enhance the anticoagulant effect.
• Parsley, basil, coriander → rich in vitamin K, they can reduce the effect of anticoagulants.

✅ Tip: If you are taking a blood thinner, limit excessive consumption of these herbs and consult a doctor before any prolonged treatment.

Herbs and Blood Pressure Medications

Some plant compounds can interact with antihypertensive drugs , causing excessive drops in blood pressure :

• Garlic, oregano, bay leaf, hibiscus → have natural hypotensive properties , which can amplify the effect of beta-blockers or calcium channel blockers.

✅ Tip: If you are on treatment for high blood pressure, monitor your blood pressure if you regularly consume these herbs.

Aromatics and diabetes medications

Herbs such as fenugreek, turmeric and cinnamon have hypoglycemic effects, which can lead to severe hypoglycemia when combined with antidiabetic treatments ( metformin, insulin ):

• Fenugreek, cinnamon, sage, ginger → naturally lower blood sugar.
• Rosemary, basil → may affect blood glucose regulation.

✅ Advice: Adapt your diet with a healthcare professional if you are taking treatment for diabetes.

Aromatics and psychotropic drugs

Some aromatics act on the central nervous system and can interact with anxiolytic or antidepressant treatments:

• St. John's wort → decreases the effectiveness of serotonin reuptake inhibitor (SRRI) antidepressants.
• Sage and peppermint → enhance the effect of certain sedatives (benzodiazepines).

✅ Advice: Avoid taking these plants alongside psychotropic treatment without medical advice.

Precautions for sensitive populations

Certain categories of people should limit or avoid excessive use of aromatic plants because of their potential effects on the body.

Pregnant and breastfeeding women

Some herbs and essential oils can cause uterine contractions or pass into breast milk, affecting the infant.
🚨 To avoid during pregnancy and breastfeeding :

• Sage → estrogenic effect that can disrupt the hormonal cycle.
• Rosemary in high doses → risk of abortifacient effect.
• Parsley and fennel → stimulate the uterus.

✅ Advice: Favor moderate use and seek advice from a healthcare professional.

Children and infants

Since the digestive and hepatic systems of young children are immature, certain compounds in aromatic plants may be poorly tolerated .
🚨 To avoid in young children :

• Peppermint → risk of laryngeal spasm if inhaled or ingested.
• Thyme and oregano essential oil → irritants to the respiratory mucous membranes.

✅ Tip: Introduce herbs cautiously into children's diets, favoring fresh and infused forms .