Tabla de contenido:
- ¿Qué es el orégano?
- ¿Cuáles son los diferentes tipos de orégano?
- ¿Cómo beneficia el orégano a su salud?
- 1. Alivia el dolor y la inflamación
- 2. Trata las infecciones microbianas
- 3. Elimina los problemas de caspa y cuero cabelludo
- 4. Un 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 fuentes
No es solo un gran condimento para pizza. El orégano es una hierba medicinal y especia.
Los griegos usaban sus extractos de hojas para aliviar el dolor, la menstruación, la indigestión y las infecciones microbianas. Por eso se suele añadir a los alimentos mediterráneos (1).
La investigación moderna revela la presencia de polifenoles en las hojas de orégano (1). En las dosis adecuadas, estos polifenoles pueden darle un cabello sin caspa y una piel sin cicatrices. Aquí hay una lectura exclusiva sobre el orégano y sus beneficios, consejos para cocinar y almacenar, y efectos secundarios.
¡Empieza a desplazarte!
¿Qué es el orégano?
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Estrictamente hablando, el orégano es más un sabor que una hierba. Aproximadamente 60 especies de plantas que comparten un sabor y color similares a menudo se etiquetan como 'orégano' (1).
Este sabor se deriva principalmente de varias especies de plantas Origanum y Lippia . La especie Origanum es originaria de partes de Europa, Asia y los países mediterráneos. La especie Lippia se puede encontrar en México (2).
La medicina tradicional china y europea utilizaba el orégano para curar la tos, el asma, la diarrea, el dolor de estómago y los trastornos inflamatorios menstruales. Se dice que los griegos usaban cremas de orégano en llagas y músculos doloridos (1), (3).
Por tanto, el orégano es muy utilizado en la cocina mediterránea actual. Los ingredientes bioactivos de estas plantas les confieren propiedades antioxidantes, antiinflamatorias y antimicrobianas. Estas hierbas se utilizan como aromatizantes y conservantes naturales en varios alimentos.
Según su origen y composición bioquímica, el orégano se clasifica en varias variedades que se venden con diferentes nombres.
¿Cuáles son los diferentes tipos de orégano?
Las dos variedades principales de orégano son la europea y la griega.
El orégano europeo (también conocido como mejorana silvestre o mejorana de invierno) se deriva de Origanum vulgare . El orégano griego (también conocido como mejorana dulce o mejorana de olla) se deriva de Origanum heracleoticum (2).
Otra variedad popular es el orégano mexicano. Se deriva de Lippia graveolens y se conoce comúnmente como salvia mexicana, mejorana mexicana o salvia silvestre mexicana (2).
El orégano europeo se produce principalmente en Grecia, Italia, España, Turquía y Estados Unidos. Y el orégano mexicano es (¡obviamente!) Nativo de México.
Todas las variedades de orégano son ricas en aceites esenciales. Estos aceites contienen ingredientes bioactivos que le dan a la especia su sabor y propiedades medicinales.
Por lo tanto, se sabe que las variantes de orégano europeas y griegas poseen propiedades digestivas, estimulantes y desinfectantes.
En la siguiente sección, descubrirá cómo el orégano beneficia su salud, junto con la evidencia científica. ¡Seguir desplazándose!
¿Cómo beneficia el orégano a su salud?
Con sus abundantes flavonoides y ácidos fenólicos, el orégano es un potente agente antioxidante y antiinflamatorio. Alivia las molestias menstruales, dolores musculares y enfermedades respiratorias.
1. Alivia el dolor y la inflamación
El óxido nítrico, las prostaglandinas y los radicales libres son factores proinflamatorios comunes que produce su cuerpo. Se ha demostrado que los extractos de orégano frescos y secos controlan la producción de dichos compuestos (4).
El ácido cafeico, el ácido clorogénico, la quercetina, la luteolina y sus derivados en el orégano juegan un papel activo en la reducción del dolor y la inflamación. El carvacrol, un componente principal de su aceite esencial, puede curar heridas, cortes, úlceras gástricas y cánceres (4), (5).
Por lo tanto, el orégano puede ayudar a aliviar los trastornos inflamatorios como la artritis reumatoide, los calambres menstruales, el dolor muscular, el dolor de muelas y las picaduras de insectos. También puede hacer fórmulas tópicas a base de orégano, como crema, loción o aceite diluido, para uso externo (6).
2. Trata las infecciones microbianas
El aceite esencial de orégano tiene una potente actividad antimicrobiana. El carvacrol y el timol, sus componentes activos, son los responsables de este efecto. Que alteran la permeabilidad de las células bacterianas y fúngicas. Esto conduce a una fuga de su contenido celular, lo que lleva a su muerte (7), (8).
Otro mecanismo que emplea el orégano es la liberación de radicales libres. Su cuerpo libera estas moléculas reactivas para destruir estos patógenos. Este mecanismo tiene lugar principalmente en su intestino. Sin embargo, estos radicales libres son tóxicos para su cuerpo (8).
Dado que el orégano y su aceite son ricos en antioxidantes, consumir cualquiera de ellos elimina estas toxinas de su sistema (8). Por lo tanto, esta especia se duplica como conservante de alimentos y como agente antimicrobiano (7), (8).
3. Elimina los problemas de caspa y cuero cabelludo
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Las hojas de orégano son depósitos de aceite esencial. El uso de extractos de hojas de orégano en el cabello y el cuero cabelludo ha mostrado efectos positivos en algunos estudios. Los sujetos mostraron una reducción notable de la caspa dentro de los 7 días de tratamiento (9).
Los aceites de orégano tienen actividad antifúngica. Sus componentes pueden matar hongos pertenecientes a especies de Penicillium y Fusarium . Puede hacer un champú anticaspa más barato o un aceite con hojas de orégano (9).
El carvacrol y el timol que se encuentran en ellos son responsables de esta propiedad. Agregue aceite de coco, alcanfor, hojas / flores de hibisco y hojas de orégano a estas preparaciones para prevenir infecciones microbianas del cuero cabelludo y mantener un cabello saludable (9).
4. Un potente antioxidante
El orégano tiene compuestos fenólicos y vitaminas que inhiben la formación y acumulación de radicales libres. Los extractos a base de agua de esta especia pueden eliminar hasta un 70% de iones superóxido (dañinos) (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.
Pero antes de usar orégano o sus extractos, consulte a su proveedor de atención médica para comprender su seguridad y la dosis para su cuerpo. Con el consentimiento médico, puede ingerir y aplicar esta hierba para tener una piel y un cabello saludables también.
¡Hasta la próxima, disfruta cocinando con este OG de especias!
21 fuentes
Stylecraze tiene pautas de abastecimiento estrictas y se basa en estudios revisados por pares, instituciones de investigación académica y asociaciones médicas. Evitamos el uso de referencias terciarias. Puede obtener más información sobre cómo nos aseguramos de que nuestro contenido sea preciso y actualizado leyendo nuestra 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
www.hort.purdue.edu/newcrop/med-aro/factsheets/OREGANO.html
- 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/
- Oregano: a Wonder Herb, Journal of Pharmaceutical Sciences and Research, US National Library of Medicine
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
- ANTIOXIDANT PROPERTIES OF OREGANO (ORIGANUM VULGARE) LEAF EXTRACTS, Journal of Food Biochemistry, Food & Nutrition Press, Inc., Academia
www.academia.edu/7797910/ANTIOXIDANT_PROPERTIES_OF_OREGANO_ORIGANUM_VULGARE_LEAF_EXTRACTS
- Nutrient antioxidants in oregano. International Journal of Food Sciences and Nutrition, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/8933203
- Oregano Essential Oil as an Antimicrobial and Antioxidant Additive in Food Products. Critical Reviews in Food Science and Nutrition, US National Library of Medicine
www.ncbi.nlm.nih.gov/pubmed/25763467
- 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
www.ncbi.nlm.nih.gov/pmc/articles/PMC3590151/
- OREGANO (ORIGANUM VULGARE), Heritage Garden, University of Illinois at Chicago
heritagegarden.uic.edu/oregano-origanum-vulgare
- Antiviral activity of the Lippia graveolens (Mexican oregano) essential oil and its main compound carvacrol against human and animal viruses, Brazilian Journal of Microbiology, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC3768712/
- Chemical constituents and biological studies of Origanum vulgare Pharmacognosy Research, US National Library of Research
www.ncbi.nlm.nih.gov/pmc/articles/PMC3129025/
- Chemical Composition and Antimicrobial Activity of the Essential Oils from Three Chemotypes of Origanum vulgare ssp. hirtum (Link) Ietswaart Growing Wild in Campania (Southern Italy), Molecules, CiteSeerX, The Pennsylvania State University
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.360.9664&rep=rep1&type=pdf
- Herbs, Pediatric Pulmonary Division, UFHealth, University of Florida
pulmonary.pediatrics.med.ufl.edu/files/2013/08/Herbs.pdf
- Essential Oils of Oregano: Biological Activity beyond Their Antimicrobial Properties, Molecules, US National Library of Medicine
www.ncbi.nlm.nih.gov/pmc/articles/PMC6152729/