### Nutrients in Sage and Their Health Benefits Sage, also known as Salvia officinalis, is a popular herb with a strong, unique flavor. It belongs to the mint family, which also includes oregano, rosemary, basil, and thyme. Sage is rich in several important nutrients and offers various health benefits. #### Key Nutrients in Sage - **Vitamin K**: Essential for blood clotting and bone health. - **Magnesium**: Important for muscle and nerve function, as well as bone health. - **Zinc**: Supports immune function and wound healing. - **Copper**: Helps with iron absorption and the formation of red blood cells. - **Antioxidants**: Contains vitamins A, C, and E, along with over 160 types of polyphenols, which help combat free radicals. #### Health Benefits of Sage - **Antioxidant Benefits**: Sage's antioxidants help reduce the risk of cancer and improve brain function. Drinking sage tea can raise antioxidant defenses and lower LDL (bad) cholesterol while increasing HDL (good) cholesterol. - **Oral Health**: Sage has antimicrobial properties that help kill plaque-causing bacteria and fungi. It is also used to treat mouth problems like cold sores. - **Menopause Symptoms**: Sage has estrogen-like properties that can help reduce symptoms like hot flashes and excessive sweating. - **Blood Sugar Control**: Sage leaves have been traditionally used to treat diabetes. Studies show that sage extract can lower blood sugar and improve insulin sensitivity. - **Cognitive Function**: Sage extract has shown promise in improving cognitive function and reducing agitation in people with mild to moderate Alzheimer's disease. - **Antidepressant Effects**: Early research suggests that clary sage oil may have anti-stress effects, potentially benefiting those with depression. #### Usage and Safety Sage is commonly used in cooking, teas, extracts, and supplements. While generally safe, consuming large amounts of sage essential oil can be toxic. It is recommended to limit sage tea to 3-6 cups per day and avoid ingesting essential oils. #### How to Use Sage - **Sage Tea**: Boil 1 cup of water and pour it over 1 tablespoon of sage leaves. Steep for 5-8 minutes, then strain. You can add ingredients like honey or lemon for extra flavor. - **Cooking**: Use whole or ground sage leaves sparingly to add flavor to dishes. Sage is a versatile herb that not only enhances the flavor of your meals but also offers numerous health benefits.