Upset Stomach? Boost Your Gut Health With Spearmint

• What is Spearmint?
• Spearmint Nutrients
• Benefits of Spearmint
• How to Take Spearmint
• Summary
• References

There’s something so relaxing yet invigorating about mint as a flavor. That satisfying cooling sensation, the feeling of freshness, that unique slightly sweet taste that keeps you coming back for more. There’s many different types of mint. Health benefits wise, spearmint is sure to catch your attention. We’re going to break down why you’re about to be craving a nice cup of spearmint tea tonight.

What is Spearmint?

Everyone is familiar with mint whether their knowledge of it is from toothpaste, gum, mouthwash, ice cream, or even their favorite tea. However, not everyone is familiar with the difference in flavor between the various kinds of mint.

There are many different species of mint, including peppermint, wild mint, and spearmint. Spearmint has a more mild flavor than its cousin, peppermint. It’s often easier to stomach and a joy for the palette. Unlike other varieties of mint, spearmint does not contain nearly as much menthol so it does not provide as intense of a cooling sensation.

What Nutrients are in Spearmint Tea?

Tea is well-loved for its health benefits and rich vitamins and minerals. If you’re a tea drinker, you’re likely invested in the nutrients behind your drinks! Luckily, spearmint tea is no different! Spearmint tea contains antioxidants, iron, Vitamin C, flavones, cineol, folate, limonene, and dihydrocarvone^[1].

This delicious minty tea is an excellent option for late-night cups or those sensitive to caffeine. It is an herbal tea and entirely caffeine free. While it won’t help you get over your midday slump, there are many other reasons why you might steep yourself a cuppa. Read on below to dive into the benefits of spearmint!

What Are the Benefits of Spearmint Tea?

Spearmint tea is not lacking in health benefits. This leaf has been used in traditional medicine for centuries. Most commonly, mint was used to help those suffering from indigestion^[2]. 

Further studies have been done to see if spearmint can really assist with gut health. Scientists have suggested that different species of mint, including spearmint, can provide relief from IBS and general nausea^[3]. 

There is also a unique compound found in spearmint called rosmarinic acid. This acid can provide relief from allergies and can alleviate symptoms of asthma^[3]. 

BUT WAIT – there’s more! If stomach pain relief, allergy symptom reduction, and nausea weren’t enough to convince you of this tasty tea, then heightening your memory might help. It’s believed that spearmint tea might help people recover memory issues! So much so that some studies suggest it can improve memory retention by 15%^[4].

How To Take Spearmint

There are several ways you could enjoy spearmint. The first is simply using the leaves in your cooking. It adds a lovely mint flavor to all of your favorite dishes, whether you’re making a nice pesto sauce or snacking on a healthy Greek yogurt.

The most common way people enjoy spearmint for its health benefits (and our favorite way!) is through a relaxing spearmint tea. It’s simple enough to make. Boil water in either your kettle or a pot. Once boiled, pour the water over your spearmint leaves in a mug.

Experiment with using more leaves for a richer flavor. A simple ratio you could start with is 7 fresh spearmint leaves (or 1 tsp of dried spearmint) per 1 cup of water. You’re going to get a tastier flavor using fresh spearmint but keep in mind the health benefits are about the same with dried herbs — perhaps even higher because dried herbs are more concentrated.^[6]

Summary

Spearmint is a tasty herb that’s easy to add to your cooking or teas. It packs several health benefits like making your upset stomach feel better and could possibly improve your memory. While it’s a nice relaxing drink to end your day with, consider powering up your cup with other healthy herbs and superfood like chamomile or lavender.

References

1. Bimakr, M., Rahman, R., Taip, F., Gangloo, A., Salleh, L., Selamat, J., Hamid, A., Zaidul, I. (2011). Comparison of different extraction methods for the extraction of major bioactive flavonoid compounds from spearmint (Mentha spicata L.) leaves. Foods and Bioproducts Processing. https://www.sciencedirect.com/science/article/abs/pii/S0960308510000325
2. Nordqvist, J. (2018) Spearmint: Health benefits and more. Medical News Today. https://www.medicalnewstoday.com/articles/266128
3. Poswal, F. S., Russell, G., Mackonochie, M., MacLennan, E., Adukwu, E. C., & Rolfe, V. (2019). Herbal Teas and their Health Benefits: A Scoping Review. Plant foods for human nutrition (Dordrecht, Netherlands), 74(3), 266–276. https://doi.org/10.1007/s11130-019-00750-w
4. Herrlinger, K., Nieman, K., Sanoshy, K., Fonseca, B., Lasrado, J., Schlid, A., Maki, K., Wesnes, K., Ceddia, M. (2018). Spearmint extract improves working memory in men and women with age-associated memory impairment. Journal of Alternative and Complementary Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5779242/ 
5. Natural Medicines Comprehensive Database Consumer Version. (2022). Therapeutic Research Facility. https://medlineplus.gov/druginfo/natural/845.html 
6. Post, The Washington. “The health benefits of herbs” The Washington Post, 13 Apr. 2015, www.washingtonpost.com/lifestyle/wellness/the-health-benefits-of-herbs/2015/04/13/4668c73a-dd59-11e4-acfe-cd057abefa9a_story.html. Accessed 10 Nov. 2022.
7. “A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide” 10 Nov. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/. Accessed 10 Nov. 2022.