Take a deep breath and unwind this holiday season with some refreshing peppermint. A cross between spearmint and water mint, peppermint is packed with health benefits. Found in a variety of holiday treats, it’s the perfect pairing for your holiday season.
Peppermint’s primary benefit: Menthol
That fresh, cooling sensation that gives peppermint its distinctive taste comes from the chemical compound menthol, an essential oil. While it has a powerful taste and scent, its real superpower happens deep in the body’s gut.
“Menthol is a great aid in digestion and has a long history of being used for this purpose,” said Gabriela Gardner, a registered dietitian manager with UT Physicians. “Records indicate that ancient cultures in Rome, Egypt, and Greece used peppermint for its digestive benefits.”
More recently, studies have shown that menthol offers symptom relief of gas, bloating, and abdominal pain in people who suffer from irritable bowel syndrome.
From fresh herbs to dried leaves and extracts, peppermint comes in several forms, but the greatest concentration of menthol comes from peppermint oil.
“The menthol content can range from 50%-60% in peppermint oil,” said Gardner.
Peppermint oil is most commonly found in capsule form. Speak with your primary care provider before adding supplements to your diet. Peppermint supplements can interact with some medications.
Immunity support
Peppermint also contains vitamins A and E and polyphenols, which support immunity and provide antioxidant properties.
“These vitamins work together to keep our cells healthy,” said Gardner. “They are present in small amounts but do offer benefits.”
Offering both antiviral and antibacterial attributes, take advantage of these vitamins with a cup of peppermint tea, a naturally sweet and caffeine-free beverage.
“Peppermint tea is a good option during winter months,” said Gardner. “It helps to strengthen the immune system and protect against respiratory viruses.”
When to beware of peppermint
With all it has to offer, peppermint does come with a few caveats. For those who are sensitive to reflux, peppermint may worsen that condition. Gardner recommends avoiding peppermint if you suffer from acid reflux. It should also be used with caution for people with hiatal hernias and kidney stones.
Peppermint also reduces the body’s absorption of iron. If you suffer from anemia or other low-iron conditions, Gardner recommends eating or drinking peppermint products 30 minutes after your meal.
Peppermint-flavored foods and beverages
It’s not hard to find peppermint treats during the holidays. From chocolate bark to candy canes and hot chocolate, peppermint is part of the seasonal menu, but Gardner advises using caution when eating it in sugary products.
“There is high menthol content in candy canes and peppermint patties, but unfortunately, the main ingredients are glucose syrup and sugar,” said Gardner. “Make sure you’re eating peppermint candy in moderation.”
To reap the benefits of peppermint without added sugar, sprinkle fresh leaves over fruit, chop it into salads, combine it with noodles and cooked grains, or add it to basil and cilantro for a mint pesto dressing.
Pamper yourself with peppermint year-round to improve digestion, reduce bloating, and increase your antioxidant intake. A side of fresh breath is an added bonus.
Recipes
Peppermint Grinch Meringues
Ingredients
6 egg whites
1/2 teaspoon cream of tartar
1 1/2 cups of white sugar
1/4 teaspoon peppermint extract
5 drops of green food coloring
Crushed peppermint candy
Directions
- Preheat the oven to 250 F. If you have a very powerful oven (convection oven), consider decreasing the temperature to 225 F.
- In a large bowl, using an electric mixer, mix the egg whites with a pinch of salt and cream of tartar until the eggs are foamy.
- Add the peppermint extract while mixing the eggs.
- Gradually add the sugar (about 1 tablespoon at a time) and beat until the mixture forms stiff peaks.
- Add the green food coloring and blend until it has all been incorporated into the mixture.
- Line two baking pans with parchment paper.
- Fill a pastry bag with the meringue mixture and pipe it onto the baking pan as 2-inch diameter mounds, spacing them 1-inch apart. Sprinkle peppermint candy on top.
- Place the baking pans in the middle of the oven and bake until the meringues feel light and dry when picked up (about 1 hour). Open the oven door for a few minutes (2 to 3 minutes), and then turn the oven off.
- Leave meringues in the oven with the door closed for about an hour.
Meringues can be stored in an airtight container for two days at room temperature.
