Five Plants You Can Grow to Create Your First Wellness Garden

Chamomile

How Chamomile May Support Wellness

1. Mood and Relaxation
Chamomile is known for containing a natural compound associated with a sense of calm. A warm cup of chamomile tea may provide a relaxing moment, especially during times of stress, and it’s also appreciated for its pleasant flavor.

Many people enjoy sipping chamomile tea as part of a calming bedtime routine. (Just be careful not to fall asleep before finishing it!)

2. Digestive Comfort
Chamomile has been traditionally regarded for its potential to support digestion. The gentle properties of chamomile may contribute to a sense of digestive ease.

For those looking to add a soothing touch to their day, a cup of chamomile tea after meals could be a simple and enjoyable option.

How to Enjoy Chamomile

Different types of chamomile offer similar uses, so feel free to choose any variety. One of the easiest ways to incorporate chamomile is by brewing tea. Simply pour hot water over dried chamomile flowers and let them steep for 5–10 minutes. For added flavor, honey or lemon can be mixed in.

1. Saroya, A.S., Singh, J. (2018)

Link: doi.org/10.1007/978-981-13-0289-3_9

2. Chang, S.-M., & Chen, C.-H. (2015). “Effects of an intervention with drinking chamomile tea…” Journal of Advanced Nursing, 72(2), 306–315. 

Link: doi:10.1111/jan.12836 

1. “A review of the bioactivity and potential health benefits of chamomile tea (Matricaria recutita L.)” by McKay DL, Blumberg JB. (Published in Phytotherapy Research)

2. “Effects of chamomile tea on the incidence of gastric ulcers and helicobacter pylori activity” by Mahady GB, Pendland SL, Stoia A, Hamill FA, Fabricant D, Dietz BM, Chadwick LR. (Published in Planta Medica)

Mint

How Mint may support wellness

1. Supports Digestive Comfort
Mint contains menthol, which may support muscle relaxation in the digestive tract. This could potentially contribute to a more comfortable digestive experience.

2. Fresh Breath
Mint’s natural compounds, such as menthol, are often used to maintain a clean and fresh mouth. This may assist against the presence of bacteria that can affect oral freshness.

3. Relaxation
Menthol found in mint is known for its relaxing properties. It may support a sense of relaxation, which can be beneficial during periods of stress.

4. Nasal Comfort
Mint’s menthol content is often used in products to support a feeling of nasal comfort. It can be useful for maintaining a clear and fresh feeling during seasonal changes or when feeling stuffy.

Ways to Use Mint

  • Chewing Fresh Mint: A fresh mint leaf can be plucked from the plant, thoroughly washed, and chewed.
  • Mint Tea: Fresh or dried mint leaves can be steeped in hot water to prepare tea. Honey or lemon may be added for extra flavor.
  • In Cooking: Fresh or dried mint leaves can be incorporated into salads, sauces, or desserts to enhance flavor.

Mint is easy to grow and is best cultivated in a container. It thrives in partial sunlight with regular watering.

1. “Effect of peppermint oil on gastric emptying in man: a preliminary study using a radiolabelled solid test meal” by Micklefield GH, Greving I, May B. (Published in Phytotherapy Research)

2. “Effect of peppermint oil and caraway oil on gastrointestinal motility in healthy volunteers: A pharmacodynamic study using simultaneous determination of gastric and gall-bladder emptying and orocaecal transit time” by Liu JH, Chen GH, Yeh HZ, Huang CK, Poon SK. (Published in Alimentary Pharmacology & Therapeutics)

3. “Effect of Peppermint Oil on Simultaneous Orocecal Transit Time, Gastric Emptying Rate, and Antroduodenal Motility in Humans” by Gonlachanvit S, Chen YH, Hasler WL, Sun WM, Owyang C. (Published in Digestive Diseases and Sciences)

4. “The Effect of Peppermint Oil on Gastrointestinal Transit: A Randomized, Double-Blind, Placebo-Controlled Cross-Over Study” by Merat S, Khalili S, Mostajabi P, Ghorbani A, Ansari R, Malekzadeh R. (Published in Journal of Clinical Gastroenterology)

“Evaluation of the antibacterial activity of Mentha piperita (peppermint) and Rosmarinus officinalis (rosemary) essential oils on ground beef” by Sartoratto A, Machado AL, Delarmelina C, Figueira GM, Duarte MC, Rehder VL. (Published in LWT – Food Science and Technology)

1. “Peppermint oil in the acute treatment of tension-type headache” by Göbel H, Schmidt G, Dworschak M, Stolze H, Heuss D. (Published in Schmerz)

2. “Efficacy of topical peppermint oil in tension-type headache” by Cady RK, Schreiber CP, Beach ME, Hart CC. (Published in Headache)

3. “Herbal Treatment of Headache” by Ernst E, Pittler MH. (Published in CNS Drugs)

“The efficacy of Mentha arvensis (peppermint) oil in reducing nasal congestion” by Gül A, Çalışkan E, Baykan ÖK, Eğilmez OK, Karahan E, Bayat Z, Kasımay Çakır Ö. (Published in Medical Journal of Bakirköy)

Basil

How Basil can help you

1. Provide you with essential nutrients

Basil is a good source of vitamins A, K, and C, as well as minerals like calcium, magnesium, and potassium.
Our daily diet may lack the necessary nutrients for the body, and basil leaves can be a great addition.

2. Protect you from free radicals
Basil isn’t just a tasty herb. It’s armed with flavonoids and antioxidants that shield your cells from free radical havoc and possibly reduce the chance of long-term illnesses.

3. Potential to reduce arthritis pain

The components in basil, such as flavonoids and essential oils like eugenol, have demonstrated anti-inflammatory effects in some studies. These compounds have been shown to inhibit certain enzymes and pathways involved in the body’s inflammatory response. (Too much scientific information?)
To summarize, some studies suggest that basil has anti-inflammatory properties, potentially helping with conditions like arthritis.
But, further research is needed to fully understand basil’s effect on reducing arthritis symptoms.

4. Potential to help you maintain healthy cholesterol level

Research suggests basil has stuff like sterols and flavonoids that might help lower your cholesterol. These compounds can compete with cholesterol during digestion, reducing cholesterol gets into your bloodstream.
Also, some of the flavonoids in basil might stop your liver from making too much cholesterol, keeping your cholesterol levels in check.

But, further research is needed to fully understand basil’s effect.

5. Potential to regulate blood pressure

Eugenol in basil helps your blood vessels relax. And when your blood vessels relax, it eases the pressure on your heart and makes blood flow more smoothly.

Also, basil has antioxidants that can help fight off damage in your body, including your blood vessels. When your blood vessels are healthy, they manage blood pressure better.

How to use Basil

To use basil for health, you can make basil tea by steeping fresh or dried basil leaves in hot water. You can also put fresh basil leaves into your meals.

1. “Antioxidant activity of basil (Ocimum basilicum L.) leaves in two phases” by Sultana et al. (Published in the Journal of Medicinal Plants Research)

2. “Antioxidant and antimicrobial activity of basil (Ocimum basilicum L.) essential oils” by Soković et al. (Published in the Journal of Agricultural and Food Chemistry)

3. “Evaluation of antioxidant activity of essential oil from basil (Ocimum basilicum L.) leaves in free radical scavenging assays” by Alirezalu et al. (Published in the Journal of Essential Oil Research)

Parsley

How Parsley can help you

1. Give your body vital nutrients

Parsley is like a tiny warehouse of good stuff for your body. 

It is rich in vitamins A and C, which help maintain healthy skin and eyes. 

Also, vitamin K in parsley helps your body absorb calcium (the bone-building mineral), making our bones sturdy and less prone to breaks. Think of it as the trusty sidekick to calcium, ensuring it performs correctly in building and maintaining our skeleton.

Parsley is rich in antioxidant properties, such as flavonoids, carotenoids, and vitamin C. These properties help combat oxidative stress in your body, potentially reducing the risk of chronic diseases.

 

2. May have Anti cancer Properties

Parsley might have a hidden talent against cancer! 

It has this thing called apigenin that scientists believe can put the brakes on some certain cancer cells. This could make parsley helpful in fighting off some types of cancer.

But, further research is still needed to fully understand parsley’s effect on cancer.

 

3. May Promote Kidney Health

Research shows that antioxidants and oils in parsley make you pee more. This may help your kidneys work better, flushing out bad stuff from your body. It acts as a natural detox, helping to keep your insides clean and your kidneys healthy.

 

How to use Parsley

To use parsley, simply sprinkle chopped leaves on top of dishes. Then you can enjoy it.

There are two common types of parsley: curly and flat-leaf. You can grow any type of them. Both are easy to grow and prefer partial sunlight. Just keep the soil moist but not waterlogged.

1. Apigenin inhibits proliferation and induces apoptosis in human multiple myeloma cells through targeting the trinity of CK2, Cdc37 and Hsp90.

Journal: Cell Cycle

Authors: Zhu et al. (2017)

2. The potential protective effects of aqueous extract of parsley root on learning, memory and oxidative stress induced by lead exposure during gestation and lactation in Wistar rat newborns.

Journal: Heliyon

Authors: Ghanbari et al. (2018)

3. Inhibitory effect of parsley (Petroselinum crispum) extract on melanogenesis through the inhibition of tyrosinase activity in HMV-II melanoma cells.

Journal: The Korean Journal of Physiology & Pharmacology

Authors: Yoo et al. (2016)

 Effect of parsley (Petroselinum crispum) intake on urinary apigenin excretion, blood antioxidant enzymes and bio-markers for oxidative stress in human subjects.

Journal: The British Journal of Nutrition

Authors: Nielsen et al. (1999)

Chives

How Chives can help you

1. Support your heart health
Chives, those tiny green guys with a punchy flavor, have allicin that helps keep blood pressure in check and even helps lower those not-so-great cholesterol levels.
So, adding a sprinkle of chives to your meals may give your heart a little extra love.

 

2. May have potential anti-cancer properties
Organosulfur in chives has been studied for its potential anti-cancer properties. Research shows that they might have protective effects against certain types of cancer, but more studies are needed to confirm these effects.

 

3. Provide your body with nutrients, but not too many calories
Chives are rich in vitamins (vitamin K, vitamin A, and vitamin C). They also contain minerals such as calcium, potassium, and manganese.
But chives are low in calories, making them a great addition to a balanced diet, especially if you want to manage your weight.

 

How to use Chives

You can add chives to salads, soups, and omelets, or as a garnish for various dishes to enjoy their health benefits.

Chives grow well in containers. They prefer sunlight and regular watering. They produce mild onion-flavored shoots.

1. Effect of chive (Allium schoenoprasum) on blood glucose, insulin levels and insulin sensitivity in diabetic rats.

Journal: Plant Foods for Human Nutrition

Authors: Baluchnejadmojarad et al. (2011)

2. The effect of chives (Allium schoenoprasum) on lipid metabolism in rats.

Journal: Plant Foods for Human Nutrition

Authors: Majewski et al. (2013)

Chives belong to the allium family, which includes garlic, onions, and leeks. Some studies have suggested that compounds found in allium vegetables may have potential anti-cancer effects.

1. Allium vegetables and risk of prostate cancer: evidence from 132,192 subjects.

Journal: Asian Pacific Journal of Cancer Prevention

Authors: Zhou et al. (2013)

2. Allium vegetables intake and endometrial cancer risk.

Journal: Asian Pacific Journal of Cancer Prevention

Authors: Galeone et al. (2009)

Here are five herbal plants that you can easily cultivate at home to start your small medicinal garden.
While these plants aren’t magical for any diseases, they can certainly contribute to a healthy diet and lifestyle.
And, if you’d like to find out more about herbal plants and their uses, you can learn more from (Tên), an expert in the field.