Peppermint relieves flatulence, improves digestion, helps reduce anxiety and headaches, and to top it off, it recharges our energy. However, we should not confuse it with spearmint.
Historically confused with mint, peppermint is an aromatic plant from the same family that takes care of our digestive system, relieves flatulence and reflux, reduces the symptoms of premenstrual syndrome, and calms our anxiety while recharging our energy. Below, we explore the differences between mint, spearmint, and pennyroyal and delve into all the benefits of peppermint and its essential oil.
What is mint and what is it used for?
Mint ( Mentha piperita ) is an aromatic plant that belongs to the Lamiaceae family and is classified within the Mentha genus. Within this genus there are up to 30 different species that are a regular part of our table. Some of them are as famous as spearmint ( Mentha spicata ) or pennyroyal ( Mentha pulegium ).
Peppermint is a very strong plant, capable of adapting to any climate. Thanks to this, its distribution is so wide that we can find it on all continents, although it has a preference for the Mediterranean, where some theories claim it originates. In Africa, it was already abundant in the time of Ancient Egypt, where it was especially valued as a medicinal herb.
The benefits associated with mint for centuries continue to this day. Whether in an infusion, flavouring a smoothie or a summer soup, taking mint helps improve digestion, relieve headaches, and reduce anxiety and menstrual pain, all while refreshing our mind and palate.
Origin and history of the mint
Mint is one of the oldest aromatic herbs known to mankind. In Egypt, there are records of its digestive uses dating back to 1550 BC and in Ancient Greece its importance was such that a myth was dedicated to its origin. The legend spoke of the nymph Menta whom Hades made his lover. Persephone, Hades’ wife, driven by rage, would begin to pursue her until, according to Ovid (Metamorphoses, X, 729) he turned her into the mint plant.
In the Middle Ages, beyond its medicinal uses, it was observed that mint in a vinegar base could freshen breath. This was the first step towards the creation of toothpaste with a mint extract that would take place around 1830 in Washington, United States. At the same time, England launched the first Altoids candies based on mint extract to calm stomach upsets.
Today, Morocco is the leading producer of mint, while the United States remains the world leader in the production of menthol toothpaste.
Nutritional value of mint
Fresh mint leaves are rich in vitamins and minerals. They contain more than 50% of the recommended daily iron, up to 20% of calcium, and are rich in folate, vitamin C, vitamin E, and vitamin B2. Adding mint to dishes and infusions is a way of rounding out the minimum amounts we need per day. Below is a list with the estimates of nutrients per 100 g of fresh mint.
- Energy: 44 kcal
- Proteins: 3.8 g
- Carbohydrates: 5.3 g
- Fats: 0.73 g
- Fiber: 6.8 g
- Iron: 9.5 mg
- Magnesium: 63 mg
- Folates: 110 mcg
- Vitamin C: 31 mg
- Vitamin A: 123.33 mcg
- Vitamin E: 5 mg
- Vitamin B2: 0.33 mg
Types of mint
The Mentha genus includes many different types of mint. Some varieties are known for their aroma, others for being an effective medicinal remedy, and others for their ease of cultivation. Wild mint, water mint, spearmint, and pennyroyal are just a few of them.
Wild mint (Mentha arvensis)
Wild mint, also known as field mint, is one of those mints with simple requirements. All it needs is some moisture and shade to achieve a strong crop. It does not particularly stand out for its aroma, but it is a very easy option to grow at home, as it grows easily both indoors and outdoors.
Water Mint (Mentha aquatica)
Water mint is a type of mint that grows freely in damp areas such as the banks of lakes and rivers. It is widespread throughout Europe, has pinkish flowers is taller than peppermint, and is a very aromatic variety of mint. It is not the most recommended for home cultivation due to the large amount of water it requires.
Peppermint or black mint (Mentha piperita)
Black mint is the variety we are dedicating this article to. It is the type of mint with the highest levels of menthol, which is used to its full potential to make essential oils, toothpaste flavoring, chewing gum flavoring, etc. from its extract. The freshness and almost spiciness is a unique feature of black mint.
Spearmint (Mentha spicata)
Spearmint or garden mint is the ideal mint for making mint tea. It provides a mild flavour, without the spicy aftertaste of peppermint. Here you can see the differences between spearmint and mint. It is also the favourite for stews and savoury dishes, or to decorate a refreshing lemon sorbet.
Pennyroyal (Mentha pulegium)
Pennyroyal is the mint that most profusely takes care of our digestion and general discomfort. Pennyroyal infusion helps us relieve flatulence, and indigestion and also contributes, thanks to its emmenagogue property, to reduce the pains typical of pre-menstrual syndrome.
Lemon mint or bergamot mint (Mentha citrata)
Lemon mint is a mint with a high content of linalool, the organic component responsible for the lemon aroma. This variety of mint is the result of a hybridization of Mentha spicata and Mentha aquatica. It grows outdoors and needs high amounts of light and water. Its cultivation is not easy but its culinary use is excellent due to the fantastic combination of mint and lemon.
Properties and benefits of mint
The Egyptians already knew the power of peppermint to relieve heavy digestion. Two millennia later, science has confirmed this and many other benefits. Peppermint essential oil, with a high concentration of menthol, helps not only to take care of our digestive system but also our respiratory system and our skin, contributes to maintaining a strong immune system, and increases our energy while reducing anxiety.
Mint, highly digestive
The most well-known benefit of peppermint is its digestive function. Taking a few drops of peppermint essential oil improves bowel movements and reduces flatulence as well as intestinal cramps. Since cramps are also common in dysmenorrhea, peppermint is also recommended to relieve premenstrual syndrome. On the other hand, thanks to the regulation of calcium channels in the smooth muscle that lines our digestive system, peppermint also relieves abdominal and stomach pain.
Anti-inflammatory and analgesic
The menthol contained in peppermint helps reduce inflammation of the digestive tissue, especially the intestine and colon, the dermis and the respiratory system. Peppermint essential oil is very useful for relieving the discomfort of irritable bowel syndrome. Likewise, peppermint is famous for topical uses and serves to relieve swelling and itching from skin bites. In the case of respiratory system diseases, peppermint essential oil has also demonstrated interesting analgesic power.
Antiviral and antibacterial
Preliminary evidence suggests that the peppermint component menthol may protect against the herpes simplex virus. Additionally, menthol has been found to have antibacterial activity against Clostridium sporogenes, Enterobacter aerogenes, Klebsiella pneumoniae, Pseudomona aeruginosa, Salmonella pullorum, Staphylococcus aureus, Enterococcus faecalis, and Comamonas terrigena. Peppermint essential oil ranks just two spots below oregano essential oil for fighting infections of this type, so it may be a great preventative ally.
Peppermint to prevent and relieve colds
Peppermint essential oil helps prevent colds thanks to its antioxidant and antiviral properties. It has also been shown to reduce irritation of the respiratory system, so in cases of flu and cough it continues to be a great ally to relieve symptoms.
Mood regulator and energizer
Peppermint essential oil helps to boost our mood, combat fatigue and reduce anxiety. It does this through the action of menthol, its star component, which is capable of increasing lung capacity, activating the central nervous system and the adrenal gland, which releases epinephrine, making us more active. In addition, menthol interacts with the olfactory pathway, providing a feeling of relaxation when we include a few drops of essential oil in our routine.
Contraindications of mint
Due to the large number of physiological interactions that peppermint has in our body, it is important not to exceed the maximum recommended intake. Otherwise, we run the risk of suffering from one of its contraindications. These are the dangers of peppermint that we should pay attention to.
Stomach and head pain, special care when mixing with caraway
Excessive consumption of peppermint essential oil can cause heartburn, nausea, vomiting, allergic reactions and headaches. The risk doubles when we mix peppermint with caraway essential oil. This oil is very famous for its contribution to reducing flatulence, one of the main reasons why peppermint is also used. However, combining both instead of emphasizing the benefits can cause belching and diarrhea.
It is not recommended for children under 8 years old.
Due to the lack of studies carried out, it cannot be assured that there are no contraindications in children under 8 years of age, so the administration of peppermint essential oil is not recommended.
It is not recommended for patients with hiatal hernia.
Patients who suffer from heartburn or hiatal hernia may experience complications when ingesting peppermint essential oil, so taking it is also contraindicated in these cases.
It is not recommended for patients with liver or bile gland problems.
Peppermint is not recommended for patients with liver or gall gland problems, cholangitis, achlorhydria or gallstones. The most important thing is to always consult a medical specialist to ensure the viability of herbal remedies in our specific case.
How to take peppermint
Peppermint can enhance the flavor of our melon and mint soup or any savory dish that requires an aromatic touch, help us surprise our friends on a hot afternoon with a classic mint chocolate ice cream or even better, with a mint julep, a cocktail made with ice, mint and whiskey that will not leave anyone indifferent. It is the ally that will not fail us when it comes to refreshing our palate in summer. We can add a few leaves to our homemade mint and pineapple popsicles or to a watermelon and mint slush.
Of course, you can take it in infusions, for which we can choose mint (a perfect alternative when using it in stews or sorbets instead of peppermint). If you want to explore all its options, you have no choice but to visit our section dedicated to the best recipes with mint where you will not lack ideas to put into practice.