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Rosemary's Nutritional Riches: Four Reasons to Spice Up Your Health

Updated: Oct 1, 2023

Can I share my latest kick with you?

I have been on a Rosemary Tea kick! I was introduced to it by my cousin a few weeks ago at her home when she offered it and it was love at first tastebuds (I know I am corny, leave me alone haha!). The recipe is below. I think this is also my road to becoming a bougie loose-leaf-only tea girl haha?! If you are one please share your tips and recommendations. Nutrients contained in Rosemary are vitamin A - great for eye health, calcium - great for bone health, potassium - great for heart health, and manganese - for brain and metabolic health

I primarily use this herb in its dry form in my cooking but this tea has definitely got me purchasing fresh rosemary more often. Any who being a registered dietitian I was curious about the benefits of Rosemary. I found four nutritional benefits of rosemary and here they are:

1. Memory booster

As we age our memory and brain health decline. We are at higher risk for dementia and Alzheimer's. Studies have shown that rosemary can increase memory and even prevent Alzheimer's by stopping neuronal cell death. Their anti-inflammatory and antioxidant properties also contribute to this benefit.

2. Improve digestion - less bloating

It's recommended to drink rosemary tea after a meal to aid with digestion. As mentioned previously Rosemary has anti-inflammatory properties and this can potentially prevent or treat IBD, reduce gastrointestinal inflammation, and decrease crypt (cells that line the small intestines) damage.

3. Lower blood sugar

Rosemary has nutrient components called rosmarinic and carnosic which have been discovered to act like insulin (a hormone in our bodies that help bring sugars from our blood into our cells).

4. Mood booster

Rosemary can help reduce stress as it has been shown to lower cortisol levels in our bodies. High cortisol levels can lead to insomnia and mood swings, and suppress our immune system. One study of 20 healthy individuals who smelled rosemary oil reported 25% more energized and 30% more mentally fresh than those who smelled the placebo.

So there you have Rosemary can help with our mood, digestion, blood sugars, and cognition.

Rosemary is generally safe in small doses however large doses and higher concentrated forms like essential oil can cause vomiting, spasms, pulmonary edema, or even a coma. Also, pregnant women should avoid rosemary supplements as high doses could lead to miscarriage. Always consult with your dietitian and healthcare provider when changing nutrients in your diet.

Whether you apply rosemary topically, consume it orally, or even olfactory you can reap the benefits of rosemary in different forms. Now let's get into my rosemary tea recipe!

Rosemary Tea Recipe

12 oz of water

  • 2 fresh rosemary sprigs

  • 1/4 cup freshly squeezed orange

  • 1 tsp of honey (add more if you'd like it sweeter )


  1. On medium heat place water in a pot and add rosemary sprigs

  2. Once the water boils turn down the heat to low, cover the pot and simmer for 5-10 minutes (the longer it simmers the stronger the tea)

  3. Turn off the heat, carefully remove rosemary sprigs from the water, and pour water in to mug along with the remaining ingredients

  4. Stir and enjoy!

Let me know if you give this tea and try it and if you reap any of the benefits after some consistent use! Make sure to comment below and share this with a friend.

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