SAGE – The Salvation Herb

Written by: Vivian Benjamin

History of Sage​
Salvia officinalis or commonly called sage is an aromatic herb, which comes from the mint family. It is a perennial, evergreen shrub, with blue to purplish flowers and woody stems. This herb is not only used in diets but also as an essential oil and incense.



Sage comes from the Mediterranean region and has spread through the continents to Greece, Rome, Native America, China and India. During ancient times, the Chinese and Indians also used this herb to burn as incense, as it gives a calming aromatic smell.



Apart from that, sage also has a long history of medicinal use. In the past, it is used for hair care, insect bites, mental conditions, and wasp stings. The Romans called this plant “holy herb” as they used it in religious rituals. Presently, sage has been studied and found useful for diabetes, hyperlipidemia (increase in cholesterol), cancer, sore mouth and throat, cognitive impairment, and Alzheimer’s disease. 





According to the US Department of Agriculture (USDA), sage contains:

Fibre - 0.28g (1% of Recommended Daily Intake)

Vitamin B6 (Pyridoxine) – 0.019mg (1% of RDI)

Vitamin K – 12.0mcg (10%)

Calcium – 11.56mg (1% of RDI)

Copper – 0.01mg (1% of RDI)

Iron – 0.20mg (1% of RDI)

Magnesium – 3.00mg (1% of RDI)

Manganese – 0.022mg (1% of RDI)

Fat – 0.1g

Protein – 0.1g

Carbohydrate – 0.4g





How Sage Can Support Your Body From The Inside
1) High in vitamin K
As you can see above, sage contains a high amount of vitamin K. Deficiency in vitamin K is uncommon however, nourishing yourself with this nutrient is essential. The reason because vitamin K is crucial in blood clotting factors.


Why is this important? Blood clotting is vital in wound healing as it helps the wound heal more quickly. In the same way, anyone prescribed Warfarin and certain types of anticoagulants should maintain their vitamin K intake, since these medicines antagonize the activity of vitamin K.



Apart from that, vitamin K is beneficial in bone metabolism, which is crucial in bone health. Several studies have concluded that vitamin K might help decrease abnormal bone calcifications. This nutrient is metabolized and excreted swiftly, therefore; you need to have a dose of vitamin K in your everyday diet. So, adding sage to your daily food intake is a bonus point.



2) Cancer prevention
Cancer is one of the leading causes of death around the world. Many people develop this chronic disease due to poor nutrition choices and unhealthy lifestyles. Consumption of sage has been proven to inhibit carcinogenesis and metastasis of cancer cells while resulting in minimal damage to healthy cells. On account of that, make it a daily practice to consume sage every day.



3) Antiviral
Presently, viral infections have caused a great deal of global panic worldwide. Viral fever is another viral infection that is common around the world. Although treatment and vaccines have been created to solve this issue, you can build a strong immune system by consuming food that has antiviral properties such as sage. Several studies have emerged recently showing that sage is a powerful herb that protects your body from viral infections.


 
4) Antioxidant
Humans are all exposed to environmental hazards due to poor diet, pollution, stress, and unhealthy lifestyle. All these hazards immensely affect the body system. Food that contains antioxidant properties such as sage is essential to your body’s defence mechanism. Antioxidant protects your body from free radicals that cause chronic diseases such as cancer, cardiovascular disease and diabetes.



5) Healthy brain, healthy mental health
You can live life to the fullest when you care for your mental health. Several studies have shown evidence that the consumption of sage increases learning, and improves cognitive functions and memory. Furthermore, it is used as an alternative treatment for Alzheimer’s and Dementia.



6) Reduce menopausal symptoms
A woman’s body undergoes a tremendous change when she is menstruating, during pregnancy and menopause. This is due to changes in hormones or hormonal imbalances. During menopause, generally, they develop mood changes, excessive sweating, and hot flashes. Sage has been evidenced to reduce menopausal symptoms such as hot flushes, which are experienced by several women in a study conducted in a few countries.



7) Prevents diabetic
Diabetes is a common non-communicable disease affecting millions around the world. The prevalence of this illness increases yearly despite many attempts to curb this burgeoning disease. Nevertheless, you can educate yourself to nourish your health by choosing a balanced diet and leading a holistic lifestyle. Sage has demonstrated promising effects in reducing glucose levels in the body and improving metabolism. 





“How can you incorporate sage into your daily consumption? You can cook it along with other food, stuff it inside your Sunday roast dinners to add some flavour, add it into your salad or make a refreshing tea out of it.”





How Sage Can Support Your Body From the Outside
Aside from consuming sage in your diet or adding it to your tea, there are other methods you can encompass this wonderful herb.

1) Essential oil
Sage is one of the famous essential oils used in aromatherapy in ancient times and modern times. This herb has positive effects in improving sleep and reducing stress.



2) Incense
Sage is also used as incense due to its unique smell. The smell of sage is known to have calming effects on the human brain and body. I love to burn white sage incense, whenever I need to wind down after a busy day. It’s my second favourite incense after sandalwood. The smell not only helps your body to relax, but it also helps clear unpleasant odours around your home.



3) Medicinal creams
Due to its health benefits, sage has been used in topical creams for dry skin and prevents signs of ageing such as wrinkles.


 
4) Hair spray
Sage has shown positive effects in improving blood circulation to the scalp, therefore, increasing hair growth.



5) Promote oral care
Thanks to sage’s antibacterial, antiviral, and antifungal properties this power plant has been utilized in dental care to treat gingivitis and inflammations in the mouth. Apart from using salt water to gargle your mouth, you can now use sage tea to clean your mouth.










 
All in all
Sage – the salvation plant is indeed packed with nutritional benefits that are essential to your health. Cultivating a balanced lifestyle is only complete when you integrate healthy food into your diet. The use of herbs has always been part of human consumption since ancient times, however; there is a notable decrease in herb usage in modern times, as people get busier in life and practice unhealthy habits.



Sage can rejuvenate your mind and body from the inside and outside therefore; make a practice to add sage to your diet every day. Nonetheless, before you use the sage on your hair, skin and mouth, do consult with your doctor or dietician and nutritionist if you have any health issues.



I hope you can be inspired to add this power herb into your daily life. Share with me your experience of utilizing Sage in the comments section below. I would love to hear from you about your holistic journey in life. 
 
 
 
 


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Reference
1.  Chinonso, A.E, Timothy, P.C, Rita, N.A, Uzochukwu Okagu (2022): Therapeutic benefits of Salvia species: A focus on cancer and
     viral infection; Science Direct; 8(1):e08763.
2.  Yaman, C(2020); Lemon balm and sage herbal teas: Quantity and infusion time on the benefit of the content; Journal of Food
      Science and Technology; 44: e023220.
3.  Silva BN, et al (2023); Phytochemical Composition and Bioactive Potential of Melissa officinalis L., Salvia officinalis L.
     and Mentha spicata L. Extracts; Foods;12(5):947.
4.  Martini N (2022); SAGE; Journal of Primary Health Care; 14(1): 89–90.
5.  Ghowsi M (2020); Effects of Salvia officinalis L. (common sage) leaves tea on insulin resistance, lipid profile, and oxidative
     Avicenna; J Phytomed; 10(3):263-272. 
6. Jamile, B.T. (2011); Herbs in Dentistry; International Dental Journal; 61(6): 287-296.