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Sage: What you should know

Sage is a Mediterranean herb. Oregano, lavender, rosemary, thyme, and basil are all members of the same family.

Herbs and spices can have a lot of antioxidant power and add a lot of flavor to a dish. This means that by using herbs to flavor a meal instead of salt, people can reduce their sodium intake.

The edible leaves of the sage plant are gray-green, and the flowers range in color from blue to purple to white or pink. There are over 900 different species of sage on the planet.

Sage has a long history of medicinal use for everything from mental health to gastrointestinal issues. Some of its medical applications have been supported by research.

It includes a nutritional profile of sage, as well as an in-depth look at its potential health benefits, ways to include more sage in one’s diet, and any potential health risks associated with sage consumption.

This article will not include sage essential oil because it is not recommended for consumption.

Important facts about sage you should know

  • Oregano, lavender, rosemary, thyme, and basil all belong to the mint family, as does sage.
  • The number of studies demonstrating the health benefits of sage has increased in recent years.
  • Sage appears to have a number of anti-inflammatory and antioxidant properties.
  • There are more than 900 species of sage.

Health benefits

Sage is a nutrient-dense and flavorful herb.
Sage is a nutrient-dense and flavorful herb.

Sage has been shown to have a range of health benefits.

Because of its high antioxidant capacity, sage can help protect the body’s cells from free radical damage.

Free radicals frequently kill cells, resulting in lowered immunity and chronic disease. Other possible advantages include:

1) Alzheimer’s disease therapy

According to a recent review of studies, sage species can improve cognitive skills and protect against neurological disorders.

According to the study’s author:

“In vitro, animal and preliminary human studies have supported the evidence of Salvia plants to enhance cognitive skills and guard against neurodegenerative disorders.”

Sage has also been shown to improve memory in young, healthy adults in other studies.

More research is needed, as the majority of studies have focused on two sage species, Salvia officinalis (S. officinalis) and Salvia lavandulaefolia.

2) Lowering blood glucose and cholesterol

For three months, 40 people with diabetes and high cholesterol were given sage leaf extract.

The participants had lower fasting glucose, average glucose levels over a 3-month period, and total cholesterol, triglyceride, and harmful cholesterol levels at the end of the trial. The participants, on the other hand, had higher levels of HDL, or “good” cholesterol.

The researchers came to the following conclusion:

“[Sage] leaves may be safe and have anti-hyperglycemic and lipid-profile-improving effects in hyperlipidemic type 2 diabetic patients.”

Another 80 people with poorly controlled type 2 diabetes were enrolled in a double-blind clinical trial. The study also discovered that sage had a beneficial effect on blood sugar levels. When compared to the control group, blood sugar levels in those given sage were significantly lower after 2 hours of fasting.

According to the findings, sage may help people with diabetes lower their glucose levels two hours after fasting.

3) Inflammation management

Although more research is needed to confirm this benefit, sage appears to have anti-inflammatory properties. The effects of a variety of these compounds on the inflammatory response in gingival fibroblasts were studied in one study. These are a type of cell that can be found in the gums’ connective tissue.

The compounds in sage helped to reduce inflammation in this way.

Sage has been used in dentistry for its anti-inflammatory properties in recent studies.

Many other herbs and spices with anti-inflammatory, antifungal, and antimicrobial properties appear to be similar to sage.

Nutritional Value

Sage is chock-full of nutrients and vitamins. Sage, on the other hand, does not provide significant amounts of calories, carbohydrate, protein, or fiber because it is typically consumed in such small amounts.

A teaspoon of ground sage still has a lot of nutrients in it, including:

  • 2 calories
  • 3 milligrams (mg) of magnesium
  • 1 mg of phosphorus
  • 7 mg of potassium
  • 2 micrograms (mcg) of folate
  • 24 mcg of beta-carotene
  • 41 international units (IU) of vitamin A
  • 12 mcg of vitamin K

Sage also has anti-inflammatory and antioxidant properties that may be beneficial to one’s health. These substances include:

  • 1,8-cineole
  • camphor
  • borneol
  • bornyl acetate
  • camphene

While more research is needed to confirm these compounds’ actions, many have already shown to have beneficial effects on the body and its systems.


Sage is a herb that can be eaten whole or ground. Sage is a great way to add flavor to a dish without adding extra calories or salt.

The herb is frequently served with poultry and pork.

Because of its pleasant aroma, sage is frequently used as a fragrance in soaps and cosmetics. There are also sage extracts and herbal sage supplements available.

Use sage in some of these healthy and delectable recipes created by Registered Dietitians:


Natural sage is generally safe for most people and has few known side effects. The efficacy and side effects of sage supplements will vary depending on the brand and manufacturing process. It is not recommended to consume sage essential oil. It’s possible to have an allergic reaction to sage.

It is critical in disease prevention and good health to consider the overall eating pattern rather than focusing on individual foods.


Chukwuebuka Martins

Chukwuebuka Martins is a writer, researcher, and health enthusiast who specializes in human physiology. He takes great pleasure in penning informative articles on many aspects of physical wellness, which he then thoroughly enjoys sharing to the general public.